Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
100 Double-Unders
30 Toes-to-Bars
AMRAP in 20 minutes
10 Strict Handstand Push-Ups
15 Box Jump Overs (24/20 in)
20/15 calorie Row
75 Double-Unders
Every 2 minutes in 12 minutes
9 Hang Power Cleans (135/95 lb)
12/9 calorie Bike
Max Double-Unders
5 Rounds for Time
5 Front Squats (255/155 lb)
15 Toes-to-Bars
25 Air Squats
50 Double-Unders
For Time
1.5 mile Run
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85 lb)
20 Strict Deficit Handstand Push-Ups (4.5")
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)
For Time
77 Back Squats (50/30 kg)
77 Hand Release Push-Ups
77 Hang Power Cleans (50/30 kg)
77 Kettlebell Swings (24/16 kg)
77 Walking Lunges
77 Double-Unders
77 Sit-Ups
7 Rounds for Time
5 Hang Cleans (155/105 lb)
5 Front Squats (155/105 lb)
5 Box Jumps (30/24 in)
50 Double-Unders
For Time
100 Double-Unders
80 Pull-Ups
60 Box Jumps (24/20 in)
40 Front Squats (135/95 lb)
20 Squat Cleans (135/95 lb)
10 Thrusters (135/95 lb)
For Time
Complete the following with one partner working at a time.
Partner 1:
50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35 lb)
50 AbMat Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
Partner 2:
50 Pull-Ups
50 Overhead Lunges (45/25 lb Plate)
50 Hand Release Push-Ups
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
Buy-In and Cash-Out:
200 meter Partner Carry