Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Max Reps in 4 minutes 30 seconds
60 seconds of Deadlifts (225/155 lb)
60 seconds of Handstand Push-Ups
45 seconds of Deadlifts (225/155 lb)
45 seconds of Handstand Push-Ups
30 seconds of Deadlifts (225/155 lb)
30 seconds of Handstand Push-Ups
For Time
Run 1,200 meters
Then, 4 rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
Then, run 1,200 meters
Wear a Weight Vest (20/15 lb)
Every 2 Minutes For As Long As Possible
Push Press (75% of 1 rep-max)
Handstand Push-Up
Start with 1 repetition of each, then add 1 one repetition to each movement every 2 minutes
3 Rounds for Time
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lb)
For Time
10 Thrusters (135/95 lb)
10 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Continue pattern until:
1 Thruster (135/95 lb)
1 Pull-Up
Then:
1 Overhead Squats (95/65 lb)
1 Handstand Push-Up
2 Overhead Squats (95/65 lb)
2 Handstand Push-Ups
Continue pattern until:
10 Overhead Squats (95/65 lb)
10 Handstand Push-Ups
3 Rounds For Time
75 Air Squats
25 Ring Handstand Push-Ups
25 L-Pull-Ups
For Time
20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats
For Time
50 Bench Presses (185/135 lb)
50 calorie Row
50 Strict Handstand Push-Ups
7 Rounds for Time
10 Burpees
8 Pull-Ups
6 Box Jumps (30/24 in)
4 Handstand Push-Ups
2 Muscle-Ups
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Handstand Push-Ups
Push-Ups
Burpees