Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5/4 Peg Board Ascents
40 Thrusters (85/55 lb)
33 feet Yoke Carry (425/345 lb)
33 feet Yoke Carry (565/405 lb)
33 feet Yoke Carry (665/445 lb)
Time Cap: 8 minutes
Tuesday 101207
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Dave Lipson: 565-565-575-575-575-575-575-575-575-575lbs
Kevin Montoya: 405-405-415-415-425-425-435-435-445-445lbs
Miranda Oldroyd: 285-290-295-300-285-285-285-275-275-275lbs
Heather Bergeron: 220-225-230-235-240-245-250-255-260-265lbs
Michelle Kinney: 185-205-215-225-235-245-255-265-275-285lbs
Mel Ockerby: 220-225-230-235-240-245-250-255-260-260lbs
Post load(s) to comments.
For Time300 meter Run4 Rope Climbs44 foot Yoke Carry300 meter Run3 Rope Climbs44 foot Yoke Carry300 meter Run2 Rope Climbs44 foot Yoke Carry300 meter Run1 Rope Climb44 foot Yoke CarryTime Cap: 16 minutes
For Time
300 meter Run
4 Rope Climbs
44 foot Yoke Carry
300 meter Run
3 Rope Climbs
44 foot Yoke Carry
300 meter Run
2 Rope Climbs
44 foot Yoke Carry
300 meter Run
1 Rope Climb
44 foot Yoke Carry
Time Cap: 16 minutes
For TimeDeadlift LadderMen: 425, 435, 445, 455, 465, 475, 485, 495, 505, 515, 525, 535, 545, 555, 565, 575, 585, 595, 605, 615 lbWomen: 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 370, 375, 380, 385, 390, 395, 400, 405, 410, 415 lb
For Time
Deadlift Ladder
Men: 425, 435, 445, 455, 465, 475, 485, 495, 505, 515, 525, 535, 545, 555, 565, 575, 585, 595, 605, 615 lb
Women: 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 370, 375, 380, 385, 390, 395, 400, 405, 410, 415 lb
Friday 230303
Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)
Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.3 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)