Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)
For Time
3 mile Run
50 Burpee Pull-Ups
7 Clean-and-Jerks (155/105 lb)
40 Kettlebell Box Step-Ups (1 x 1.5/1 pood)
8 Thrusters (125/85 lb)
For Time
45 Overhead Squats (95/65 lb)
45 Lateral Bar Over Burpees
30 Overhead Squats (125/95 lb)
30 Lateral Bar Over Burpees
15 Overhead Squats (215/145 lb)
15 Lateral Bar Over Burpees
Time Cap: 18 minutes
EMOM in 9 minutes
Odd minutes:
9 Deadlifts (275/185 lb)
Even minutes:
9 Bar Over Burpees
For Time
20 Shoulder-to-Overhead (185/135 lb from the ground)
40 Burpees
AMRAP in 10 minutes
2 Thrusters (43/29 kg)*
4 Burpees
*Add two reps after each round.
For Time
10-20-30-40-50-60-70-80-90-100 Alternating Lunges
10 Burpees (after each set)
3 Rounds for Time
15 Burpees (6 in target)
30 Wall Ball Shots (30/20 lb)
90 Double-Unders
Time Cap: 12 minutes
21-15-9 Rounds for Time
Burpees
Kettlebell Swings (1.5/1 pood)
Double-Unders
5 Rounds for Time
18 Kettlebell Swings (2/1.5 pood)
13 Burpees
23 Wall Ball Shots (20/14 lb)