Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
30 calorie Row
30 Thrusters (95/65 lb)
3 Rope Climbs (20/15 meters)
30 Kettlebell Swings (1.5/1 pood)
20 calorie Row
20 Thrusters (115/75 lb)
2 Rope Climbs (20/15 meters)
20 Kettlebell Swings (1.5/1 pood)
10 calorie Row
10 Thrusters (135/95 lb)
1 Rope Climb (20/15 meters)
10 Kettlebell Swings (1.5/1 pood)
3 Rounds for Time
10 Overhead Squats (135/95 lb)
50 Double-Unders
AMRAP in 9 minutes
Buy-in:
1500 meter Row
Then:
5/2 Muscle-Ups
5 Ground-to-Shoulders (155/105 lbs)
For Time
15 meter Tire Flips (470/330 lbs)
12 meter Sled Drive (135/65 lbs)
5x25 meter Sandbag Suicides (75 lbs)
5 laps Wheel Barrow Run
AMRAP in 12 minutes
5/3 Handstand Push-Ups
7 Snatches (115/75 lb)
For Time
25 Sumo Deadlift High-Pulls (95/65 lb)
25 meter Overhead Lunges (35/25 lb)
25 Pull-Ups
25 Box Jumps (24/20 in)
25 GHD Sit-Ups
25 Kettlebell Swings (24/16 kg)
25 Toes-to-Bars
25 Weighted Dumbbell Burpees (20/10 lb)
For Time
10 Deadlifts (315/205 lb)
50 Double-Unders
900 meter Run
5 Deadlifts (315/205 lb)
25 Double-Unders
400 meter Run
For Time
20 Shoulder-to-Overheads (185/115 lb)
40 Burpees
Time Cap: 7 minutes
For Time
1000 meter Row
30 Overhead Squats (135/95 lb)
1200 meter Run
5 Rounds for Time
5/2 Muscle-Ups
10 Power Cleans (135/85 lb)
200 meter Run