Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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10 Rounds for Time
Every 3 mins (10 rds)
15/12 Cal. Assault Bike
5 Sand Bag Cleans (150/100)
*Record each rd
For Time30/24 Cal. Ski30 Push Ups100ft Sand Bag Carry (150/100)27/21 Cal. Ski27 Push Ups100ft Sand Bag Carry (150/100)24/18 Cal. Ski24 Push Ups100ft Sand Bag Carry (150/100)21/15 Cal. Ski21 Push Ups100ft Sand Bag Carry (150/100)18/12 Cal. Ski18 Push Ups100ft SBC
For Time
30/24 Cal. Ski
30 Push Ups
100ft Sand Bag Carry (150/100)
27/21 Cal. Ski
27 Push Ups
100ft Sand Bag Carry (150/100)
24/18 Cal. Ski
24 Push Ups
100ft Sand Bag Carry (150/100)
21/15 Cal. Ski
21 Push Ups
100ft Sand Bag Carry (150/100)
18/12 Cal. Ski
18 Push Ups
100ft SBC
Strength5 sets1 Squat Clean + Hang Squat Clean + High Hang Squat Clean Metcon For Time:1500m Bike Erg15 Sand Bag Cleans (150/100)1500m Bike Erg12 Sand Bag Cleans (150/100)1500m Bike Erg9 Sand Bag Cleans (150/100) 20 min Time Cap
Strength
5 sets
1 Squat Clean + Hang Squat Clean + High Hang Squat Clean
Metcon
For Time:
1500m Bike Erg
15 Sand Bag Cleans (150/100)
1500m Bike Erg
12 Sand Bag Cleans (150/100)
1500m Bike Erg
9 Sand Bag Cleans (150/100)
20 min Time Cap
Strength5×10 Back Rack LungesEvery 2 mins at a moderate weight MetconFor Time:50/40 Cal. Assault Bike6 rds of “Cindy”35/25 Cal. Assault Bike5 rds of “Cindy”20/15 Cal. Assault Bike4 rds of “Cindy” 25 min Time Cap “Cindy”1rd5 pull ups10 Push Ups15 Air Squats
Strength
5x10 Back Rack Lunges
Every 2 mins at a moderate weight
Metcon
For Time:
50/40 Cal. Assault Bike
6 rds of "Cindy"
35/25 Cal. Assault Bike
5 rds of "Cindy"
20/15 Cal. Assault Bike
4 rds of "Cindy"
25 min Time Cap
"Cindy"
1rd
5 pull ups
10 Push Ups
15 Air Squats
For Time (with a Partner)10 Rounds (each)3 Sand Bag Cleans (150/100 lb)100 foot Sand Bag Carry (150/100 lb)– rest 1:1 –
For Time (with a Partner)
10 Rounds (each)
3 Sand Bag Cleans (150/100 lb)
100 foot Sand Bag Carry (150/100 lb)
- rest 1:1 -