Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
For Time
10 Burpees
31 Russian Kettlebell Swings (70/56 lb)
10 Burpees
31 Box Jumps (24/20 in)
10 Burpees
31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (30/20 lb)
10 Burpees
31 Dumbbell Snatches (50/35 lb)
1,031 meter Row
6 Rounds For Time
10 Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5 pood)
14 Burpee Box Jump Overs (24/20 in)
4 Rounds for Time
29 Kettlebell Swings (1.5/1 pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
AMRAP in 10 minutes
2 Russian Kettlebell Swings (24/16 kg)*
4 Burpees
*Add 2 reps after each round
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
8 Rounds for Time
13 Burpees
26 Russian Kettlebell Swings (55/35 lb)
13 Thrusters (75/55 lb)
26 Ring Rows
Perform 3 minutes work and 1 minute rest until the 8 rounds are completed.
For Time
2 minute Elbow Plank (in silence)
13 Burpees
18 Kettlebell Swings (50/35 lb)
31 Push-Ups
53 Goblet Squats (50/35 lb)
53 Burpees
31 Kettlebell Swings (50/35 lb)
18 Push-Ups
13 Goblet Squats (50/35 lb)
2 minute Wall Sit (in silence)
Three AMRAPs in 42 minutes
AMRAP from 0:00-6:00:
3 Kettlebell High Swings (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swings (16/12 kg) (left)
Then, AMRAP from 6:00-36:00:
1-2-3-4 reps of:
Double Kettlebell Hang Cleans (2 x 16/12 kg)
Front Squats
Full Snatches
(Broken set penalty: 10 Crush-Grip Push-Ups)
Then, AMRAP from 36:00-42:00:
Push-Ups