Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
2 Right-Arm Dumbbell Squat Snatches (2-second pause at the bottom)
2 Left-Arm Dumbbell Squat Snatches (2-second pause at the bottom)
2 Right-Arm Dumbbell Overhead Squats (2-second pause at the bottom)
2 Left-Arm Dumbbell Overhead Squats (2-second pause at the bottom)
2 Rounds for Time
35 Knees-to-Elbows
35 Thrusters (45/35 lb)
35 Air Squats
35 Overhead Squats (45/35 lb)
35 Hand Release Push-Ups
For Time
21 Back Squats (225/155 lb)
15 Front Squats (205/145 lb)
9 Overhead Squats (185/135 lb)
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)
2 Rounds for Time
25 Handstand Push-Ups
20 Deadlifts (135/95 lb)
15 Overhead Squats (135/95 lb)
10 Burpee Box Jump Overs (24/20 in)
800 meter Run
Time Cap: 30 minutes
5 Rounds for Time
3 Overhead Squats (155/105 lb)
6 Clean-and-Jerks (155/105 lb)
12 Bar Facing Burpees
For Time
100 Deadlifts (135/95 lb)
100 Power Cleans (115/85 lb)
100 Power Snatches (95/65 lb)
100 Overhead Squats (75/55 lb)
10 Man Makers (2x20/15 kg)
For Time
50 Duffel Bag Ground-to-Overheads
75 Duffel Bag Deadlifts
100 Duffel Bag Swings
75 Duffel Bag Sit-Ups
50 Duffel Bag Overhead Squats
Four Tabatas in 19 minutes
Tabata Russian Twists
Rest 1 minute
Tabata Reverse Lunges
Rest 1 minute
Tabata V-Ups
Rest 1 minute
Tabata Overhead Squats
6 Rounds for Time
9 Overhead Squats (95/65 lb)
9 Thrusters (95/65 lb)
500 meter Row