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Benchmark, Memorial, Hero WODS | Crossfit Wods At Home

Clean

Libke

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4 Rope Climbs (15 ft)20 Alternating Dumbbell Squat Clusters (45/35 lb)13 Box Jump Overs (24/20 in)Time Cap: 40 minutes … [Read more...] about Libke

Team Halloween

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75 Lateral Pumpkin Jumps50 Pumpkin Push Presses*100 Pumpkin Goblet Squats*50 Pumpkin Box Jumps* (20 in)75 Pumpkin Squat Cleans** 5 burpee penalty (both partners) each time the "pumpkin" touches the groundUse a medicine ball (20/14 lb) as your pumpkin … [Read more...] about Team Halloween

Nasiriyah

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1 mile Run59 Wall Ball Shots (20/14 lb)Then, 3 Rounds of:12 Squat Cleans (135/95 lb)18 Pull-Ups23 Box Jumps1 Snatch (85% of max)100 meter Fireman's Carry … [Read more...] about Nasiriyah

LP 450

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100 Double-Unders10 Chest-to-Bars 20 Toes-to-Bars30 Deadlifts (155/105 lbs)40 Push-Ups50 AbMat Sit-Ups 40 Burpees30 Box Jumps 20 Push Press (155/105 lbs)10 Power Cleans (155/105 lbs)100 Double-Unders … [Read more...] about LP 450

Nick O’Rear

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9 Power Cleans (50/35 kg)7 Shoulder-to-Overheads (50/35 kg)4 Toes-to-Bars2 Rope Climbs5 Dumbbell Box Step-Ups (2x30/25 lb) (each leg)20 Dumbbell Snatches (50/35 lb)20 Double-Unders … [Read more...] about Nick O’Rear

George Floyd

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5 Bar Facing Burpees1 Clean-and-Jerk (155/135)10 Bar Facing Burpees2 Clean-and-Jerks (155/135)Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round. … [Read more...] about George Floyd

Sangre 1.4

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AMRAP in 4 minutes:Burpees2 minutes RestThen, AMRAP in 6 minutes:Alternating Kneeling Presses (2 x 16/12 kg)2 minutes RestThen, AMRAP in 16 minutes:4 Gorilla Cleans (2 x 16/12 kg)4 Front Squats (2 x 16/12 kg)4 Clean-and-Jerks (2 x 16/12 kg)2 minutes RestThen, AMRAP in 4 minutes:Burpees* If athlete breaks during a round, perform 10 Push-Ups … [Read more...] about Sangre 1.4

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