Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell
5 Rounds for Time
6 Power Snatches (135/95 lb)
10 Burpees Over Bar
6 Clean-and-Jerks (135/95 lb)
Time Cap: 15 minutes
21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
Burpees
For Time
20 Power Snatches (95/65 lb)
5 Burpees
15 Power Snatches (105/75 lb)
10 Burpees
10 Power Snatches (115/85 lb)
15 Burpees
5 Power Snatches (135/95 lb)
20 Burpees
AMRAP in 10 minutes
2 Russian Kettlebell Swings (24/16 kg)*
4 Burpees
*Add 2 reps after each round
4 Rounds for Time
400 meter Run
25 Burpees
For Time
60-50-40-30-20 Russian Kettlebell Swings (30/20 kg)
30-25-20-15-10 Burpees
5 Rounds For Time
30 Kettlebell Swings (2/1.5 pood)
30 Burpees
30 GHD Sit-Ups
For Time
25 Burpees
25 Power Cleans (135/95 lb)
25 Burpees
7 Wall Ball Shots (20/14 lb) at the top of each minute