Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1,200 meter Run
Then, 12 Rounds of:
4 Strict Handstand Push-Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
All with a weight vest (20/14 lb)
Time cap: 25 minutes
For Time
100 ft Dumbbell Overhead Walking Lunges (80/55 lb)
100 Double-Unders
50 Wall Ball Shots (30/20 lb)
10 Rope Climbs (15 ft)
50 Wall Ball Shots (30/20 lb)
100 Double-Unders
100 ft Dumbbell Overhead Walking Lunges (80/55 lb)
Time Cap: 16 minutes
21-15-9 Reps for Time
Dumbbell Snatches (80/55 lb)
Ring Dips
Time Cap: 6 minutes
For Time
60 ft Handstand Walk
10 Toes-to-Bars
10 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
12 Toes-to-Bars
12 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
14 Toes-to-Bars
14 Double Kettlebell Deadlifts (150/106 lb)
60 ft Handstand Walk
16 Toes-to-Bars
16 Double Kettlebell Deadlifts (150/106 lb)
Time Cap: 11 minutes
For Time
30/25 calorie Air Bike
20 Burpee Box Jump-Overs (30/24 in)
10 Sandbag Cleans (150/100 lb)
Time Cap: 6 minutes
21-15-9 Reps for Time
Muscle-Ups
Single-Arm Dumbbell Overhead Squats (80/55 lb)
Time Cap: 11 minutes