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
100 Push Presses (95/55 lb)
Rest 5 minutes
75 Back Squats (135/95 lb)
Rest 5 minutes
50 Deadlifts (185/135 lb)
For Time
10 Deadlifts (315/225 lb)
20 Back Squats (225/155 lb)
30 Cleans (135/95 lb)
40 Push Presses (95/65 lb)
50 Double-Unders
For Time
In 10 minutes, establish:
1 rep max Deadlift
Rest 3 minutes*
*Strip the bar down to 75% of 1RM Deadlift. Penalty of 20 Burpees if not ready after 3 minutes.
Then, 2 Rounds of:
300 meter Slam Ball Run (30/20 lb)
3 Deadlifts (75% of 1RM)
3 Rope Climbs
10 Ball Slams (30/20 lb)
10 Kettlebell Swings (70/53 lb)
2 Deadlifts (75% of 1RM)
2 Rope Climbs
10 Ball Slams (30/20 lb)
10 Kettlebell Swings (70/53 lb)
1 Deadlift (75% of 1RM)
1 Rope Climb
100 meter Farmer's Walk (70/53 lb kettlebell & 30/20 lb slam ball)
For Time
Buy-In:
3 Devil Presses (2x50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2x50/35 lb)
Buy-Out:
4 Devil Presses (2x50/35 lb)
23 Dumbbell Rows (2x50/35 lb)
600 meter Run
4 Rounds for Time
15 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
50 Double-Unders
AMRAP in 24 minutes
Buy-In:
92 Double-Unders
7 Burpees
Then, AMRAP in remaining time of:
7 Deadlifts (275/205 lb)
24 Box Jumps (30/24 in)
450 meter Row
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
For Time
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Hang Clean and Split Jerk (2x50/35 lb, alternating foot forward)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
Time Cap: 18 minutes
AMRAP in 24 minutes
21 Bar Over Burpees
7 Deadlifts (1.5x bodyweight)
10 Pull-Ups