Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
Then, 3 Rounds of:
21 Wall Ball Shots (20/14 lb)
21 Toes-to-Bars
Then:
100 foot Dumbbell Farmer Carry (2x100/70 lb)
28 Burpee Box Jumps (24/20 in)
100 foot Dumbbell Farmer Carry (2x100/70 lb)
3 Muscle-Ups
Snatch Ladder
1 Snatch (155/105 lb)
1 Snatch (165/115 lb)
1 Snatch (175/125 lb)
1 Snatch (185/130 lb)
1 Snatch (195/135 lb)
1 Snatch (205/140 lb)
1 Snatch (215/145 lb)
1 Snatch (225/150 lb)
1 Snatch (235/155 lb)
1 Snatch (245/160 lb)
1 Snatch (255/165 lb)
1 Snatch (265/170 lb)
1 Snatch (275/175 lb)
1 Snatch (285/180 lb)
1 Snatch (295/185 lb)
20 Double Unders before each Snatch
4 Rounds for Time
10 One-Arm Dumbbell Snatches (100/70 lbs)
100 meter Sprint
For Time
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)
21-15-9 Reps for Time
Deadlifts (225/155 lb)
Handstand Push-Ups
For Time
2000 meter Row
50 Pistols alternating One-Legs
30 Hang Cleans (225/135 lbs)