5 Rounds for Time
5 Clean-and-Jerks (135/95 lb)
50 meter Sprint
5 Thrusters (135/95 lb)
50 meter Sprint
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
5 Clean-and-Jerks (135/95 lb)
50 meter Sprint
5 Thrusters (135/95 lb)
50 meter Sprint
AMRAP in 23 minutes
3 Power Cleans (205/145 lb)
14 Handstand Push-Ups
9 Front Squats (205/145 lb)
2 Muscle-Ups
For Time
40 Handstand Push-Ups
20 Muscle-Ups
10 rounds of Macho Man (185/135 lb)*
*1 Round of Macho Man is:
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Push Jerks (185/135 lb)
For Time (with a Partner)
400 meter Run (together)
Then, 4 Rounds of:
40 Medicine Ball Lunges (9/6 kg)
14 Devils Presses (20/15 kg)
70 Hang Power Cleans (40/27 kg)
41 Strict Presses (40/27 kg)
400 meter Run (together)
AMRAP in 35 minutes
Part A: AMRAP in 4 minutes
1 Left Single-Arm Kettlebell Swing (24/16 kg)
1 Right Single-Arm Kettlebell Swing (24/16 kg)
1 Swing Clean
Rest 2 minutes
Part B: AMRAP in 6 minutes
Ground-to-Overheads (24/16 kg)
Rest 3 minutes
Part C: AMRAP in 20 minutes
Max Racked Deadlifts (2 x 40/32 kg)
Suitcase Carry (1 x 32/24 kg)
For Parts A and B: partners work independently. For Part C: partners share the work.
For Time
Buy In: 500 meter Row
4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders
Buy-Out: 1,600 meter Run
Time Cap: 40 minutes
For Time
10-9-8-7-6-5-4-3-2-1 Reps of each:
Calorie Assault Air Bike
Deadlifts (1.5 x Bodyweight)
Bench Presses (Bodyweight)
Power Cleans (.75 x Bodyweight)
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
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
Five AMRAPs in 24 minutes
AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (5 times total)