Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
200 meter Run
"Grace"
15 Clean-and-Jerks (135/95)
"Helen"
400 meter Run
21 Kettlebell Swings (24/20 kg)
12 Pull-Ups
2 Rounds of "Nancy:"
400 meter Run
15 Overhead Squats (95/73 lb)
3 Rounds of "Cindy:"
5 Pull-Ups
10 Push-Ups
15 Air Squats
"Fran"
9 Thrusters (95/73 lb)
9 Pull-Ups
"Isabel"
15 Snatches (135/95 lb)
Finally, perform:
200 meter Run
For Time
71 Back Squats (40/30 kg)
Then, 3 Rounds of:
800 meter Weighted Run (10/7 kg)
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/20 kg)
Finally, perform:
71 Back Squats (40/30 kg)
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
For Time
800 meter Run
50 Box Jumps (24/20 in)
100 Kettlebell Swings (24/16 kg)
150 Double-Unders
800 meter Run
For Time
15 Handstand Push-Ups
12 Bar Muscle-Ups
1,831 meter Run
100 Kettlebell Swings (24/16 kg)
30 Box Jump Overs (24/20 in)
Five 5-minute AMRAPs in 25 minutes
From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 Thrusters (75/53 lb)
16 Pull-Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (45/25 lb)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (53/35 lb)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
10 Rounds for Time
15 Russian Kettlebell Swings (24/16 kg)
10 American Kettlebell Swings (24/16 kg)
5 Burpees
Time Cap: 12 minutes
20 Rounds for Time
4 Thrusters (75/55 lb)
22 Bar Facing Burpees
20 American Kettlebell Swings (55/35 lb)
Time Cap: 72 minutes
For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees
AMRAP in 20 minutes
20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of each minute