4 Rounds for Time
30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Time
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
4 Rounds for Time
30 Ground-to-Overheads (45/25 lb plate)
15 Toes-to-Bars
15 Box Jumps (30/24 in)
30 calorie Assault Air Bike
For Time (with a Partner)
200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups
Partition the work above any way
Buy-In/Cash-Out: 25-foot Handstand Walk (each)
For Time
50 Duffel Bag Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead Squats
For Time
21-15-9 calorie Echo Bike
10 Strongman Sandbag Over Shoulders (150/100 lb, after each set)
Directly into:
21-15-9 calorie Row
10 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb, after each set)
5 Rounds for Time
15 Ground-to-Overheads (pick load & object)
30 Step-Ups (pick height & object)
AMRAP in 20 minutes
10 Ground-to-Overheads (160/100 lb)
38 Wall Ball Shots (20/14 lb, 10/9 ft target)
160 Double-Unders
200 meter Weighted Run (45/25 lb)
5 Rounds for Time
5 Sumo Deadlift High-Pulls (135/75 lb)
10 Power Curls (135/75 lb)
15 Ground Presses (135/75 lb)
20 calorie Assault Air Bike
25 AbMat Sit-Ups
AMRAP in 11 minutes
11 Ground-to-Overheads (95/65 lb)
18 Single Dumbbell Box Step-Ups (24/20 in, 50/35 lb)
18 Burpees
13 Rounds for Time
100 meter Sandbag Carry (150/100 lb, 50 meter down & 50 meter back)
7 Strict Pull-ups
16 Sandbag Over the Shoulder Tosses (150/100 lb)
15 Sandbag Squats (150/100 lb)
Boots and utes are optional.
AMRAP in 30 minutes
30 calorie Assault Air Bike
24 Ground-to-Overheads (45/25 lb)
18 Knees-to-Elbows
12 Bench Presses (185/115 lb)
6 Pull-Ups