Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
1,000 meter Row
40 Overhead Squats (95/65 lb)
50 Chest-to-Bar Pull-Ups
750 meter Row
30 Squat Snatches (95/65 lb)
30 Chest-to-Bar Pull-Ups
500 meter Row
20 Overhead Squats (95/65 lb)
20 Chest-to-Bar Pull-Ups
250 meter Row
10 Squat Snatches
10 Chest-to-Bar Pull-Ups
AMRAP in 7 minutes
1 Pull-Up
2 Push Presses (75/55 lb)
2 Pull-Ups
4 Push Presses (75/55 lb)
Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.
For Time
21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)
For Time
2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row
21-15-9 Reps for Time
Thrusters (115/85 lb) Chest-to-Bar Pull-Ups Assault Bike (calories)
21-15-9 Reps for Time
Squat Cleans (135/95 lb)
Handstand Push-Ups
Air Bike (calories)
Wall Ball Shots (20/14 lb)
Pull-Ups
4 Rounds for Time
Buy-In:
1 mile Assault Air Bike
Then, 4 Rounds of:
5 Bear Complexes (135/95 lb)
10 Pull-Ups
10 Push-Ups
400 meter Run
Buy-Out:
1 mile Assault Air Bike
Four Tabatas in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
For Time
50 Pull-Ups
50 Hand Release Push-Ups
50 Box Jumps (24/20 in)
50 Air Squats
2 Rounds for Time
50 Air Squats
5 Pull-Ups
7 Burpees
2 minute Plank Hold (cumulative)
50 Push-Ups