Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds For Time
200 meter Run
50 meter Farmers Walk (2x35/25 lb sandbag)
10 Burpees
10 meter Bear Crawl (forward and backwards)
400 meter Run
100 meter Farmers Walk (2x35/25 lb sandbag, each hand)
20 Burpees
20 meter Bear Crawl (forward and backwards)
600 meter Run
150 meter Farmers Walk (2x35/25 lb sandbag, each hand)
30 Burpees
30 meter Bear Crawl (forward and backwards)
Wear a weight vest (20/14 lb) (except during the run)
AMRAP in 15 minutes
5 Burpees
10 Push-Ups
15 Air Squats
6 meter Bear Crawl (3 meter there and back)
AMRAP in 10 minutes
3 Power Cleans (135/95 lb)
3 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
50 meter Bear Crawl
10 Rounds for Time
22 Push-Ups
22 meter Walking Lunges
22 Air Squats
22 meter Bear Crawl
200 meter Run
Time Cap: 50 minutes
4 Rounds for Time
14 Sandbag Front Squats (70/50 lb)
25 foot Front Rack Lunges (70/50 lb)
14 Shoulder-to-Overheads (70/50 lb)
25 foot Bear Crawl with Single-Arm Drag (70/50 lb)
Wear a Weight Vest (20/14 lb)
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
For Time
15-12-9-6 Kettlebell Kickback Push-Ups + Power Cleans (1/2 Bodyweight)
15-12-9-6 Kettlebell Goblet Lunges (1/2 Bodyweight)
50 meter Bear Crawl (after each round)
For Time
1 mile Run
75 Air Squats
75 Russian Twists
74 Medicine Ball Lunges (20/14 lb)
800 meter run
50 Air Squats
50 Russian Twists
50 Medicine Ball Lunges (20/14 lb)
400 meter Run
25 Air Squats
25 Russian Twists
25 Medicine Ball Lunges (20/14 lb)
Then, 2 Rounds of:
10 Burpees
25 meter Bear Crawl
25 meter Crab Walk
21-18-15-12-9-6-3 Reps for Time
Squat Clean (95/65 lb)
Double-Unders
Deadlift (185/135 lb)
Box Jump (24/20 in)
Start each round with a 50 meter Bear crawl
3 Rounds for Time
6 Bear Complexes (135/95 lb)
100 meter Bear Crawl