Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)
For Time
400 meter Run
40 Double Unders
400 meter Run
40 Thrusters (45/35 lb)
400 meter Run
40 Box Jumps (24/20 in)
400 meter Run
40 Toes-to-Bars
400 meter Run
40 Overhead Squats (45/35 lb)
3 Rounds for Time
12 Handstand Push-Ups
2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65 lb)
10 Rounds for Time
1 Clean-and-Jerk (185/135 lb)
3 Overhead Squats (185/135 lb)
5 Push Jerks (185/135 lb)
3 Rounds for Time
1 Barbell Complex*
10 second L-Sit
2 Barbell Complexes*
20 second L-Sit
3 Barbell Complexes*
30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)
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)