Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (2/1.5 pood)
16 Lateral Partner Over Burpees
65 Hang Power Cleans (135/95 lb)
65 Single Kettlebell Push Presses (1.5/1 pood)
16 Lateral Partner Over Burpees
65 Chest-to-Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Lateral Partner Over Burpees
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Lateral Partner Over Burpees
Each partner wears a Weight Vest (10/7 lb)
2 Rounds for Time
20 Toes-to-Bars
40 Push Presses (95/65 lb)
20 Burpee Box Jump Overs (24/20 in)
40 Front Squats (95/65 lb)
AMRAP in 33 minutes
50 meter Farmer's Carry (2x24/16 kg)
25 Dumbbell Squats (2x24/16 kg)
10 Burpee Pull-Ups
For Time
25 Snatches (115/75 lb)
25 Wall Ball Shots (20/14 lb)
25 Shoulder-to-Overheads (115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars
For Time
12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)
AMRAP in 20 minutes
5 Dumbbell Deadlifts (2x50/35 lb)
6 Dumbbell Hang Cleans (2x50/35 lb)
7 Dumbbell Front Squats (2x50/35 lb)
8 Dumbbell Push Presses (2x50/35 lb)
35 Double-Unders
200 meter Run
Buy-In: 54 second Silence
10 Rounds For Time
11 Chest-to-Bar Pull-Ups
22 Front Squats (75/55 lb)
2 Rounds for Time
200 meter Run
16 Kettlebell Swings (53/35 lb)
16 Pull-Ups
16 Front Squats (110/70 lb)
200 meter Run
14 Kettlebell Swings (53/35 lb)
14 Pull-Ups
14 Front Squats (110/70 lb)
200 meter Run
12 Kettlebell Swings (53/35 lb)
12 Pull-Ups
12 Front Squats (110/70 lb)
AMRAP in 21 minutes
7 calorie Assault Air Bike
7 Bear Complexes (135/75 lb)
7 Chest-to-Bar Pull-Ups
For Time
21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)