Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time with a Running Clock
0:00-1:00 Rest in silence
1:00-2:00 7 Squat Cleans (50/35 kg)
2:00-3:00 7 Strict Presses (50/35 kg)
3:00-4:00 5 Overhead Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run
For Time
400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20 kg)
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)
5 Rounds for Time
3 Squat Snatches (100/75 lb)
15 Overhead Squats (100/75 lb)
400 meter Run
For Time
1000 meter Row
90 Heavy Rope Single-Unders
80 Air Squats
70 Push-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65 lb)
10 Snatches (95/65 lb)
2 Rounds for Time
10 Push Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats (135/95 lb)
Sum of the Best of Each Lift
Clean
Bench Press
Overhead Squat
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
For Time
50 Power Snatches (95/65 lb)
40 Burpees
30 Power Cleans (95/65 lb)
20 GHD Sit-Ups
10 Overhead Squats (95/65 lb)
For Time in 4 minutes
43 Barbell Complexes* (50/35 kg)
*Each Barbell Complex consists of:
1 Deadlift, 1 Clean, 1 Thruster, 1 Jerk, 1 Overhead Squat
Time Cap: 25 minutes