Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
21-18-15-12-9 reps of:
Pull-Ups
Handstand Push-Ups
For Time
440 meter Bike Sprint
10-9-8-7-6-5-4-3-2-1 Burpee Pull-Ups
For Time
Buy-In: 1,000/750 meter Row
Then, 5 Rounds of:
21 Pull-Ups
7 Push Jerks (135/95 lb)
For Time
30-20-10 Chest-to-Bar Pull-Ups
15-10-5 Overhead Squats (155/105 lb)
3 Rounds for Time
21 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups
For Time
200/150 calorie Assault Bike
Every 3 minutes, starting from 0:00, perform:
3 Power Snatches (135/105 lb)
6 Overhead Squats (135/105 lb)
9 Pull-Ups
For Time
1,200 meter Run
63 Kettlebell Swings (24/16 kg)
36 Pull-Ups
800 meter Run
42 Kettlebell Swings (24/16 kg)
24 Pull-Ups
400 meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell
For Time
1-1-2-3-5-8-13-21 reps of:
Thrusters (95/65 lb)
Pull-Ups
5 Rounds for Time
30 calorie Assault Air Bike
25 AbMat Sit-Ups
20 Dumbbell Lunges (2x35/20 lb)
15 Kettlebell Swings (53/35 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups