Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
120 foot Handstand Walk
111 Double-Unders
10 Rounds of Cindy*
9 Deadlift (150% BW)
800 meter Run
7 Overhead Squats (BW)
60 calorie Row
5 Muscle-Ups
Then, AMRAP in 4 minutes of:
3 Bar Over Burpees
2 Thrusters (BW)
1 Legless Rope Climb
*1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
For Time
Buy-In: 83 Burpees
Directly into:
21 Back Squats (225/165 lb, from the rack)
Every break from the Back Squats, perform:
9 Burpee Box Jump Overs (24/20 in)
Cash-Out: 83 Burpees
For Time
50 Back Squats (135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Burpees
20 Back Squats (135/95 lb)
40 AbMat Sit-Ups
10 Back Squats (135/95 lb)
50 Double-Unders
For Time
15-12-9-6-3 reps of:
Kettlebell Taters (1/2 of Bodyweight)
Kettlebell Over Burpees
50 meter Bear Crawl Shuttles (5 meter forward, 5 meter back)
12-9-6-3 Reps for Time
Overhead Squats (135/95 lb)
Burpee Box Jumps (24/20 in)
AMRAP in 19 minutes
8 Burpee Box Jumps (24/20 in)
9 Power Cleans (95/65 lb)
11 calorie Row
8 Rounds for Time
8 Front Squats (135/95 lb)
8 Box Jumps (30/24 in)
8 Squat Cleans (135/95 lb)
8 Burpee Box Jumps (24/20 in)
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bars
With a weight vest (20/14 lb)
21-18-15-12-9-6-3 Reps for Time
Sit-Ups
Box Jumps (24/20 in)
Burpees
Pull-Ups
3 Handstand Push-Ups (after every round)
For Max Reps in 30 minutes
0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-22:00
Max Power Cleans (155/105 lb)
Rest 3 minutes
25:00-27:00
Max Wall Ball Shots (20/14 lb)
Rest 2 minutes
29:00-30:00
Max Unbroken Pull-Ups (single attempt)