Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 800 meter Run
Then, 2 Rounds of:
7 Power Cleans (135/95 lb)
7 Strict Pull-Ups
7 Shoulder-to-Overheads (135/95 lb)
7 GHD Sit-Ups
7 Front Squats (135/95 lb)
7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups
GHD Sit-Ups
Thrusters (95/65 lb)
5 Rounds For Time
30 Kettlebell Swings (2/1.5 pood)
30 Burpees
30 GHD Sit-Ups
5 Rounds for Time
400 meter Run
22 Kettlebell Swings (70/53 lb)
19 GHD Sit-Ups
Cash-Out:
400 meter Swim
For Time
50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)
3 Rounds for Time (in teams of 3)
8 Muscle-Ups
5 Power Cleans (90/70 kg)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (90/70 kg)
8 Unbroken Strict Handstand Push-Ups
5 Rounds for Time
5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike
AMRAP in 25 minutes
From 0:00-5:00, AMRAP of:
15 GHD Sit-Ups
5 Strict Presses (135/95 lb)
Rest 5 minutes
From 10:00-15:00, AMRAP of:
10 Toes-to-Bars
10 Front Squats (135/95 lb)
Rest 5 minutes
From 20:00-25:00, AMRAP of:
5 Bar Facing Burpees
15 Hang Power Cleans (135/95 lb)
Three Parts With a Running Clock for Time
Part A
On the 0:00, perform:
75/50 calorie Assault Bike
50 Strict Handstand Push-Ups
Time Cap: 12 minutes
Part B
On the 15:00, perform:
50-35-20 GHD Sit-Ups
100 foot Handstand Walk (after each set)
Time Cap: 12 minutes
Part C
On the 35:00, 3 Rounds of:
400 meter Run
21 Lateral Barbell Burpees