Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Load
Deadlift Ladder
Men: 315-325-335-345-355-365-375-385-395-405-415-425-435-445-455-465-475-485-495-505 lb
Women: 185-195-205-215-225-235-245-255-265-275-285-295-305-315-325-335-345-355-365-375 lb
For Time
500 meter Row
4/3 foot Stake Pound to the Ground
500 meter Row
For Time
170 meter Sandbag Hill Sprint (70/35 lb)
For Load
1 rep max Snatch
3 Rounds for Time
30 Wall Ball Shots (20/14 lb)
30 Low Hang Squat Snatches (75/45 lb)
For Time
15 Cleans (155/100 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
15 Muscle-Ups
30 Dumbbell Push Presses (2x40/25 lb)
30 Double-Unders
15 Thrusters (135/95 lb)
30 Pull-Ups
30 Burpees
300 foot Overhead Walking Lunges (45/25 lb)
AMRAP in 8 minutes
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
12 GHD Sit-Ups
For Time
750 meter Hill Run
Time Cap: 20 minutes
For Time
30 Squat Clean-and-Jerks (155/100 lb)
21-15-9 Reps for Time
Thrusters (95/65 lb)
Chest-to-Bar Pull-Ups
Time Cap: 12 minutes