Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 ft Dumbbell Overhead Walking Lunges (80/55 lb)
100 Double-Unders
50 Wall Ball Shots (30/20 lb)
10 Rope Climbs (15 ft)
50 Wall Ball Shots (30/20 lb)
100 Double-Unders
100 ft Dumbbell Overhead Walking Lunges (80/55 lb)
Time Cap: 16 minutes
For Time
20 calorie Row
30 Burpees
40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking Lunges (45/25 lb plate)
150 foot Sprint
AMRAP in 15 minutes
Distance Run
Then,
Max Ground-to-Overheads (70/50 kg) (anyhow)
For Time
20 Chest-to-Bar Pull-Ups
20 Box Jumps
20 Toes-to-Bars
100 meter Overhead Carry (80/60 kg)
20 Toes-to-Bars
20 Box Jumps
20 Chest-to-Bar Pull-Ups
For Reps in 5 minutes
Max Reps Ground-to-Overheads (50/30 kg)
For Load
1 rep max Barbell Extended and Controlled Overhead
For Time
30 Deadlifts (225/135 lb)
650 meter Hill Run
30 Ground-to-Overheads (110/65 lb)
650 meter Hill Run
For Time
Accumulate 7000/5000 lb Ground-to-Overhead
10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees
Time Cap: 15 minutes
3 Rounds for Time
30 Toes-to-Bars
21 Ground-to-Overheads (95/65 lb)
Time Cap: 7 minutes