Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 365 meter Run
Directly into:
52 Deadlifts (75/55 lb)
52 Toes-to-Bars
52 Air Squats
52 Cleans (75/55 lb)
52 Pull-Ups
52 Wall Ball Shots (20/14 lb)
52 Hollow Rocks
52 Snatches (75/55 lb)
52 Burpees
52 Box Jumps (24/20 in)
52 Shoulder-to-Overheads (75/55 lb)
52 Double-Unders
Buy-Out: 1 minute Unbroken Plank Hold
5 Rounds for Time
11 Back Squats (185/135 lb)
7 Burpee Pull-Ups (Strict)
400 meter Run
For Time
Buy-In: 1,000 meter Run
Then, 3 Rounds of:
12 Thrusters (50/35 kg)
87 Single-Unders
18 Back Squats (50/35 kg)
12 Kettlebell Swings (16 kg)
Cash-Out:
2,000 meter Run
5 Burpees
For Time
Buy-In:
400 meter Burden Run (30/20 lb)
Then, 5 Rounds of:
7 Tuck Jumps
16 Push-Ups
20 meter Forward Bear Crawl
20 meter Reverse Bear Crawl
15 Burpee Broad-Jumps
AMRAP in 10 minutes
5 Deadlifts (315/225 lb)
10 Bar Over Burpees
15 Box Jumps (24/20 in)
7 Rounds for Time
100 meter Sprint
19 Kettlebell Swings (2/1.5 pood)
10 Burpee Box Jumps (24/20 in)
3 minutes Rest
For Time
100 Double-Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24 kg)
25 Burpees
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
AMRAP (with a Partner) in 25 minutes
24 Box Jumps (24/20 in)
5 Chest-to-Bar Pull-Ups (each)
28 Thrusters (95/65 lb)
20 Toes-to-Bars
17 Burpees
For Time
38 Heel Claps
Then, 4 Rounds of:
400 meter Run
2 Rope Climbs
20 Burpee Box Jumps (24/20 in)
6 Pull-Ups
Then:
1 mile Run
All with a weight vest (20/14 lb)