Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
5 Rounds of 'Cindy'
5 Deadlifts (275/185 lb)
4 Rounds of 'Cindy'
10 Deadlifts (275/185 lb)
3 Rounds of 'Cindy'
15 Deadlifts (275/185 lb)
2 Rounds of 'Cindy'
20 Deadlifts (275/185 lb)
1 Round of 'Cindy'
1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
2 Rounds for Time
35 Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35 lb)
35 Hand Release Push-Ups
For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run
For Time (with a Partner)
100 No Push-Up Ruck Burpees (30/20 lb)
Then, 2 Rounds of:
24 Ruck Swings (30/20 lb)
64 Push-Ups
24 Ruck Squats (30/20 lb)
64 Sit-Ups
AMRAP (with a Partner) in 15 minutes
From 0:00-4:00:
Max Hand-Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)
(alternate between movements, switch as desired)
1 minute Rest
From 5:00-8:00:
Max Synchronized Air Squats (partners grip wrists)
1 minute Rest
From 9:00-11:00:
Partner A Max Row (calories)
Partner B run 400 meters
From 11:00-13:00:
Partner B Max Row (calories)
Partner A run 400 meters
Finally, from 13:00-15:00:
Max Pull-Ups (partners alternate each minute)
For Time
50-40-30-19-12 reps of:
Burpees
Air Squats
Push-Ups
Sit-Ups
At the end of each round, perform:
4 Pull-Ups
154 meter Sprint
4 Rounds for Time
20 Jerks (47/34 kg)
20 Air Squats
20 Hang Cleans (47/34 kg)
20 Inverted Burpees
20 Ring Dips
20 Overhead Barbell Lunges (47/34 kg)
Rest 4 minutes
Then, establish in 4 minutes:
1 rep max Snatch
Wear a Safety Mask through the workout.
For Time
5,000 meter Run
82 Burpees
Rest 2 minutes
Then, 10 Rounds of:
7 Deadlifts (135/95 lb)
7 Push-Ups
7 Air Squats
7 Pull-Ups
Rest 2 minutes
Finally, 4 Rounds of:
22 Kettlebell Swings (1.5/1p)
16 Kettlebell Clean-and-Jerks (1.5/1p)
For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)
"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace/Isabel's" House
20 Ground-To-Overheads (95/65 lb)
"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
5 Rounds for Time
400 meter Run
50 Air Squats