Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
25 Sumo Deadlift High-Pulls (95/65 lb)
25 meter Overhead Lunges (35/25 lb)
25 Pull-Ups
25 Box Jumps (24/20 in)
25 GHD Sit-Ups
25 Kettlebell Swings (24/16 kg)
25 Toes-to-Bars
25 Weighted Dumbbell Burpees (20/10 lb)
For Time
50 Box Jumps (24/20 in)
40 Kettlebell Overhead Swings (24/16 kg)
30 Burpees with Jump Over Sandbag
20 Sandbag Cleans from Ground to Front Squats (40/20 lb)
10 Dumbbell Shoulder-to-Overheads (65/40 lb)
20 Sandbag Cleans from Ground to Front Squats (40/20 lb)
30 Burpees with Jump Over Sandbag
40 Kettlebell Overhead Swings (24/16 kg)
50 Box Jumps (24/20 in)
For Time
2x20 meter Sled Pulls (20/10 kg)
21 Box Jumps (24/20 in)
21 Kettlebell Swings (32/24 kg)
2x20 meter Sled Pulls (40/20 kg)
15 Box Jumps (24/20 in)
15 Kettlebell Swings (32/24 kg)
2x20 meter Sled Pulls (60/30 kg)
9 Box Jumps (24/20 in)
9 Kettlebell Swings (32/24 kg)
For Time
50 Pull-Ups
50 Wall Ball Shots (20/14 lb)
50 Kettlebell Swings (24/16 kg)
50 Shoulder-to-Overheads (40/30 kg)
50 Double-Unders
100 meter Tire Flips
50 Tire Jumps
100 meter Walking Lunges with Load Overhead (20/15 kg)
For Time
1000 meter Row
25 Overhead Squats (135/95 lb)
100 meter Run
50 Kettlebell Swings (53/35 lb)
100 meter Run
25 Burpees
200 meter Run
Time Cap: 20 minutes
21-15-9 Reps for Time
Burpees
Kettlebell Swings (1.5 pood)
Time Cap: 7 minutes
10-9-8-7-6-5-4-3-2-1 Reps For Time
Power Cleans (155/105 lb)
Chest-to-Bar Pull-Ups
Kettlebell Swings
21-15-9 Reps for Time
Box Jumps (24/20 in)
Kettlebell Swings (53/35 lb)
Sumo Deadlift High-Pulls (95/65 lb)
AMRAP in 12 minutes
5 Pull-Ups
10 Burpees
15 Kettlebell Swings (24/16 kg)
20 Double-Unders
3 Rounds for Time
10 Clean-and-Jerks (60/40 kg)
15 Ring Dips
20 Kettlebell Swings (24/16 kg)