Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Every 3 Minutes on the Minute in 18 minutes
7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders
One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
4 Rounds for Time
14 Sandbag Front Squats (70/50 lb)
25 foot Front Rack Lunges (70/50 lb)
14 Shoulder-to-Overheads (70/50 lb)
25 foot Bear Crawl with Single-Arm Drag (70/50 lb)
Wear a Weight Vest (20/14 lb)
EMOM in 10 minutes
2 Front Squats (225/155 lb)
5 Burpee Box Jumps (24/20 in)
3 Rounds for Time
30 Dumbbell Front Squats (35/25 lb)
30 Up-Downs
2 Rounds for Time (with a Partner)
11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95 lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees
2 Rounds for Time (with a Partner)
12 Burpee Wall Ball Shots (20/14 lb)
8 Clean-and-Jerk Complexes* (60/35 kg)
1,969 meter Row
1 minute Handstand Hold (cumulative)
6 Body Basters**
2,016 Single-Unders
*One "Clean-and-Jerk Complex" is: 1 Deadlift, 1 Power Clean, 1 Front Squat, and 1 Shoulder-to-Overhead
**One "Body Blaster" is: a Burpee into a Pull-Up into a Knees-to-Elbows
AMRAP in 23 minutes
3 Power Cleans (205/145 lb)
14 Handstand Push-Ups
9 Front Squats (205/145 lb)
2 Muscle-Ups
3 Rounds For Time
5 Front Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bars
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
For Time
20 Push Presses + Front Squats + Thrusters (45/25 lb)
15 Push Presses + Front Squats + Thrusters (75/45 lb)
10 Push Presses + Front Squats + Thrusters (95/65 lb)
5 Push Presses + Front Squats + Thrusters (135/95 lb)
EMOM in 23 minutes
Part A:
10 Bench Presses (185/95 lb)
Part B:
10 Front Squats (185/95 lb)
Part C.
10 Pull-Ups
Part D:
10 calorie Assault Air Bike
Rest 1 minute after finishing each part.