Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
In 10 minutes, complete:
95 Wall Ball Shots (20/14 lb) (shared)
Rest until 10:00
400 meter Run (each)
In 10 minutes, complete:
1,564 meter Partner Row (shared)
29 Burpees (each)
Directly into, 4 Rounds (shared) of:
11 Squat Cleans (115/75 lb)
4 Push Presses (115/75 lb)
20 Air Squats
19 Push-Ups
For Time
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)
AMRAP in 40 minutes
5 Deadlifts (70/50 lb)
5 Hang Power Cleans (70/50 lb)
5 Front Squats (70/50 lb)
5 Push Presses (70/50 lb)
5 Back Squats (70/50 lb)
For Time
10 Back Squats (275/185 lb)
10 Burpee Box Jumps (24/20 in)
10 Front Squats (225/155 lb)
10 Burpee Box Jumps (24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps (24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps (24/20 in)
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).
7 Rounds For Time
5 Bench Presses (225/155 lb)
5 Power Cleans (225/155 lb)
35 Double-Unders
7 Rounds For Time
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)
For Time
100 Double-Unders
50 Squat Clean Thrusters (65/45 lb)
25 Box Jumps (30/24 in)
AMRAP in 20 minutes
5 Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
18 Kettlebell Swings (53/35 lb)
5 Rounds for Time
4 Squat Cleans (100/70 kg)
6 Weighted Pull-Ups (22.5/15 kg dumbbell)
6 Strict Handstand Push-Ups
6 Goblet Squats (32/24 kg)
4 Burpee Box Jump Overs (30/24 in)
Time Cap: 27 minutes