Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
5 Rounds for Time
5-4-3-2-1 Rope Climbs
50 Double-Unders
50 ft Handstand Walk (4x12.5 ft unbroken segments)
For Time
On the 0:00, perform:
30 Clean-and-Jerks (225/155 lb)
On the 10:00, perform:
30 Deficit Handstand Push-Ups (6/4 in)
30 Bar Muscle-Ups
On the 20:00, perform:
1 mile Run
On the 40:00, perform:
30 Snatches (135/95 lb)
On the 50:00, perform:
10 Legless Rope Climbs
300 foot Handstand Walk
Finally, on the 60:00, perform:
150/100 calorie Assault Bike
4 Rounds for Time
20/17 cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads (165/110 lb)
For Time
50 Air Squats to Box Jumps (24/20 in)
50 Dumbbell Push Jerks (2x50/35 lb)
50 Weighted Horizontal Leg Lifts (50/35 lb)
50 Front Rack Lunges (50/35 lb)
50 foot Handstand Walk
3 Rounds For Time
100 meter Sandbag Carry (135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats (115/75 lb)
For Time
120 foot Handstand Walk
111 Double-Unders
10 Rounds of Cindy*
9 Deadlift (150% BW)
800 meter Run
7 Overhead Squats (BW)
60 calorie Row
5 Muscle-Ups
Then, AMRAP in 4 minutes of:
3 Bar Over Burpees
2 Thrusters (BW)
1 Legless Rope Climb
*1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
5 Rounds for Time
30 American Kettlebell Swings (24/16kg)
20 Pull-Ups
10 meter Handstand Walk
AMRAP in 15 minutes
10 Box Jumps (24/20 in)
30 foot Handstand Walk
10 Toes-to-Bars
30 foot Handstand Walk
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (95/65 lb)
Toes-to-Bars
10 foot Handstand Walk (after each round)