Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
6 Bar Muscle-Ups
9 Thrusters (135/95 lb)
12 Snatches (135/95 lb)
18 Chest-to-Bar Pull-Ups
36 Handstand Push-Ups
18 Chest-to-Bar Pull-Ups
12 Snatches (135/95 lb)
9 Thrusters (135/95 lb)
6 Bar Muscle-Ups
Time Cap: 12 minutes
11-9-7-5 Reps for Time
Power Snatches (135/95 lb)
Bar Muscle-Ups
Time Cap: 15 minutes
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
AMRAP in 22 minutes
22 Power Cleans (60/40 kg)
5 Burpee Muscle-Ups
17 Box Jump Overs (24/20 in)
200 meter Run
AMRAP in 20 minutes
12 Overhead Walking Lunges (50/35 kg)
15 Burpees
8 Bar Muscle-Ups
3 Rounds for Time (in teams of 3)
8 Muscle-Ups
5 Power Cleans (90/70 kg)
25 GHD Sit-Ups
25 Bar Over Burpees
5 Thrusters (90/70 kg)
8 Unbroken Strict Handstand Push-Ups
3 Rounds For Time
1 Deadlift (455/320 lb)
2 Muscle-Ups
3 Squat Cleans (250/175 lb)
4 Handstand Push Ups
For Time
3 Rounds of:
5 Cleans (185/135 lb)
2 Bar Muscle-Ups
19 Dumbbell Thrusters (2x50/35 lb)
Then, perform:
1,919 meter Row
Rest 3 minutes
Then, 3 Rounds of:
11 Pull-Ups
24 Hand Release Push-Ups
19 Deadlifts (205/155 lb)
Finally, perform:
2,019 meter Row
For Time
20 Muscle-Ups
25 Lowers from Inverted Hang on the Rings
30 Ring Handstand Push-Ups
35 Ring Rows
40 Ring Push-Ups
3 Rounds for Time
10 Thrusters (155/105 lb)
10 Muscle-Ups
400 meter Run