Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 mile Run
50 Overhead Squats (135/95 lb)
100 GHD Sit-Ups
150 Double-Unders
50 Sumo Deadlift High-Pulls (135/95 lb)
100 Box Jump Overs (24/20 in)
Time Cap: 26 minutes
For Time
50 calorie Row
50 Box Jump Overs (24/18 in)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lbs)
50 Box Jump Overs (24/18 in)
50 calorie Row
Time Cap: 21 minutes
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jump (30/24 in)
Time Cap: 8 minutes
For Time
3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
Then, 3 Rounds of:
21 Wall Ball Shots (20/14 lb)
21 Toes-to-Bars
Then:
100 foot Dumbbell Farmer Carry (2x100/70 lb)
28 Burpee Box Jumps (24/20 in)
100 foot Dumbbell Farmer Carry (2x100/70 lb)
3 Muscle-Ups
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jumps (30/24 in)
With a Running Clock in 12 minutes
20/10 Handstand Push-Ups
Then, AMRAP in remaining time:
20 Double-Unders
10 Box Jumps (24/20 in)
10 Sandbag Lunges (60/40 lb)
AMRAP in 7 minutes
7 Deadlifts (225/135 lb)
7 Handstand Push-Ups
14 Box Jumps (24/20 in)
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
20 Chest-to-Bar Pull-Ups
20 Box Jumps
20 Toes-to-Bars
100 meter Overhead Carry (80/60 kg)
20 Toes-to-Bars
20 Box Jumps
20 Chest-to-Bar Pull-Ups
For Time
50 Box Jumps (24/20 in)
30 Snatches (115/75 lb)
1000 meter Row