Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
From 0:00-3:00, 21-15-9 reps of:
Chest-to-Bar Pull-Ups
Front Squats (135/95 lb)
Rest 1 minute
From 4:00-7:00, 21-15-9 reps of:
Toes-to-Bars
Overhead Squats (135/95 lb)
Rest 1 minute
From 8:00-13:00, 21-15-9 reps of:
Power Cleans (135/95 lb)
Bar Facing Burpees
AMRAP in 20 minutes
20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of each minute
For Time
1,500 meter Run
100 Wall Ball Shots (20/14 lb)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter Run
AMRAP (with a Partner) in 32 minutes
42 Snatches (95/65 lb)
42 Burpees
42 Front Rack Lunges (95/65 lb)
42 Thrusters (95/65 lb)
42 Sit-Ups
42 Power Cleans (95/65 lb)
42 Push-Ups (together)
400 meter Concourse Run
5 Rounds for Time
200 meter Airrunner Sprint
15 calorie Assualt Airbike
9 Burpee Box Jumps (24/20 in)
Rest 2 minutes between rounds
AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
For Time (with a Partner)
Part A:
1 mile Run
30 Clean-and-Jerks (135/95 lb)
30 Bar Muscle-Ups
Part B:
100 calorie Air Bike
30 Burpees
9 Rope Climbs
For Time
100-80-60-40-20 Russian Kettlebell Swings
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
For Time
Buy-In: 81 Burpees
Then, 5 Rounds of:
41 Air Squats
20 Snatches (40/29 kg)
24 Pull-Ups
Buy-Out: 8 High Fives
Time Cap: 24 minutes
Then, 24 seconds of Silence