Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
For Time
6 Russian Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
20 American Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
8 Left-Arm Kettlebell Swings (70/53 lb)
8 Right-Arm Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
49 Russian Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
5 Rounds for Time
20 Kettlebell Swings (55/35 lb)
400 meter Run
For Time
3 Rounds of:
21/15 calorie Row
15 Chest-to-Bar Pull-Ups
Directly into, 3 Rounds of:
21 Kettlebell Swings (53/35 lb)
15 Thrusters (95/65 lb)
For Time
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike
AMRAP in 14 minutes
2 80 ft Shuttle Sprints (out and back)
11 Kettlebell Swings (53/35 lb)
3 Power Cleans (185/135 lb)
9 Dumbbell Shoulder-to-Overheads (2 x 35/20 lb)
30 Air Squats
For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball (20/14 lb)*
Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24 in)
120 Pull-Ups
160 Kettlebell Swings (2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball (20/14 lb)*
* 10 Burpee penalty for each ball drop
For Time
200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans (20/14 lb)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (20/14 lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65 lb)
22 Kettlebell Swings (1.5/1 pood)
AMRAP in 8 minutes
8 Overhead Squats (45/35 lb)
8 Ball Slams (40/30 lb)
8 Wall Ball Shots (20/14 lb, 10/9 ft)
8 Russian Kettlebell Swings (2/1.5 pood)
21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16 kg)
Box Jumps (24/20 in)
Perform 6 Lunges after each exercise