Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
75 meter Tire Flips
Run (back to starting point)
Log Carry (one way)
75 meter Tire Flips (back to the start position)
Log Carry (back to the start position)
For Time
400 meter Run
Then, 3 Rounds of:
15 Power Snatches (30 kg)
35 Double-Unders
400 meter Run
5 Rounds for Time
5 Deadlifts (120/90 kg)
20 Lateral Jumps and Burpees
AMRAP in 15 minutes
Distance Run
Then,
Max Ground-to-Overheads (70/50 kg) (anyhow)
For Time
20 Chest-to-Bar Pull-Ups
20 Box Jumps
20 Toes-to-Bars
100 meter Overhead Carry (80/60 kg)
20 Toes-to-Bars
20 Box Jumps
20 Chest-to-Bar Pull-Ups
AMRAP in 10 minutes
Max Deadlifts (315/185 lbs)
Max Muscle-Ups
7 Rounds for Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
10 Thrusters (115/75 lb)
Time Cap: 25 minutes
For Time
50 Box Jumps (24/20 in)
30 Snatches (115/75 lb)
1000 meter Row
For Load
1 rep max Deadlift
For Time
50 Box Jumps (24/20 in)
40 Kettlebell Overhead Swings (24/16 kg)
30 Burpees with Jump Over Sandbag
20 Sandbag Cleans from Ground to Front Squats (40/20 lb)
10 Dumbbell Shoulder-to-Overheads (65/40 lb)
20 Sandbag Cleans from Ground to Front Squats (40/20 lb)
30 Burpees with Jump Over Sandbag
40 Kettlebell Overhead Swings (24/16 kg)
50 Box Jumps (24/20 in)