Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Double-Unders
5 Squat Snatches (185/135 lb)
50 Double-Unders
4 Squat Snatches (205/145 lb)
50 Double-Unders
3 Squat Snatches (225/155 lb)
50 Double-Unders
2 Squat Snatches (245/165 lb)
2 Rounds for Time
800 meter Row
600 meter SkiErg
40 Dumbbell Squats (35/20 lb)
Time Cap: 21/23 minutes
For Time
Rescue Randy Drag (185/165 lb)
2 Rope Climbs
400 meter Run
Obstacle Course
400 meter Run
2 Rope Climbs
Rescue Randy Drag (185/165 lb)
Wear 20/14 lb weight vest.
Time Cap: 11/12 minutes
For Time
300 meter Run
4 Rope Climbs
44 foot Yoke Carry
300 meter Run
3 Rope Climbs
44 foot Yoke Carry
300 meter Run
2 Rope Climbs
44 foot Yoke Carry
300 meter Run
1 Rope Climb
44 foot Yoke Carry
Time Cap: 16 minutes
For Time
42,195 meter Row
Time Cap: 4 hours
For Time
3 rounds of Heavy Clean-and-Jerk Ladders
Round 1:
Men: 245-255-265-270-275 lb
Women: 155-160-165-170-175 lb
Time Cap: 1 minute
Round 2:
Men: 280-290-300-305-310 lb
Women: 180-185-190-195-200 lb
Time Cap: 2 minutes
Round 3:
Men: 315-325-335-340-345 lb
Women: 205-210-215-220-225 lb
Time Cap: 3 minutes
For Time
500 meter Swim
1000 meter Paddle
2000 meter Run
Time Cap: 40 minutes
For Time
35/30 calorie SkiErg
30/25 Burpees to Bar
45/40 Single-Arm Dumbbell Overhead Squats (50/35 lb)
40/45 Pistols
25 Box Jump-Overs (42/36 in)
110 ft Tumbler Pull (400/300 lb)
Time Cap: 12 minutes
12-9-6 Reps for Time
Snatches (135/85 lb)
Bar Muscle-Ups
Time Cap: 6 minutes