Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
For Time
(WOD 4) 30 Clean-and-Jerks (205/145 lb)
Then, (WOD 5) at the 6:00 mark:
36 Strict Handstand Push-Ups
36 Calorie Row
24 Axel Hang Power Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats (205/145 lb)
12 Bar Muscle-ups
3 Rounds For Time
1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups
For Time (with a Partner)
"Diane"
21-15-9 reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
"Jackie"
1,000 meter Row
50 Thrusters (45 lb)
30 Pull-Ups
"Grace"
30 Clean-and-Jerks (135/95 lb)
Time Cap: 16 minutes
For Time
Cash-In: 190 Double-Unders
Then, 3 Rounds of:
8 Dumbbell Thrusters (2x50/35 lb)
8 Devil Presses (2x50/35 lb)
8 Strict Handstand Push-Ups
190 Double-Unders
Cash-Out: 3,000 meter Run
21-15-9 Reps for Time
Overhead Squats (45/30 kg)
Handstand Push-Ups
GHD Sit-Ups
AMRAP in 20 minutes
1 Rope Climb (15 ft)
400 meter Run
Max Reps Handstand Push-Ups
EMOM in 18 minutes
6 Rounds of:
Minute 1: 5 Strict Handstand Push-Ups
Minute 2: 10 Alternating Pistols
Minute 3: 15 Sit-Ups
AMRAP in 10 minutes
3 Power Cleans (185/125 lb)
6 Strict Handstand Push-Ups
9 Toes-to-Bars
Three 7-minute AMRAPs in 25 minutes
3 Chest-to-Bar Pull-Ups
3 Strict Handstand Push-ups
3 Box Jump Overs (24/20 in)
6 Chest-to-Bar Pull-Ups
6 Strict Handstand Push-ups
6 Box Jump Overs
Continue with this pattern, adding 3 reps to each movement every round. Restart each new AMRAP at 3 reps each movement.
Rest 2 minutes between 7-minute AMRAPs.