Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball (20/14 lb)*
Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24 in)
120 Pull-Ups
160 Kettlebell Swings (2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball (20/14 lb)*
* 10 Burpee penalty for each ball drop
3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees
4 Rounds for Time
21 Burpees
15 Pull-Ups
9 Back Squats (225/155 lb)
For Time (with a Partner)
Buy-In: 24 Thrusters (135/95 lb)
Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195 lb)
100 meter Run (together)
Buy-Out: 2,006 meter Row
Time Cap: 60 minutes
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (2/1.5 pood)
16 Lateral Partner Over Burpees
65 Hang Power Cleans (135/95 lb)
65 Single Kettlebell Push Presses (1.5/1 pood)
16 Lateral Partner Over Burpees
65 Chest-to-Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Lateral Partner Over Burpees
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Lateral Partner Over Burpees
Each partner wears a Weight Vest (10/7 lb)
4 Rounds for Time
11 Push-Ups
7 Squat Cleans (155/105 lb)
27 Box Jump Overs (24/20 in)
7 Squat Cleans (155/105 lb)
11 Pull-Ups
19 Box Jump Overs (24/20 in)
AMRAP in 20 minutes
6 Burpee Pull-Ups
18 Box Jumps (24/20 in)
20 Front Rack Lunges (110/75 lb)
282 meter Run
For Time
50 Burpees
Then 5 Rounds of:
10 Wall Ball Shots (20/14 lb)
10 Shoulder-to-Overheads (95/65 lb)
10 Pull-Ups
10 Box Jumps (24/20 in)
10 Sit-Ups
Then, 800 meter Run
For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders
For Time
30 Pull-Ups
30 Burpees
20 Pull-Ups
20 Burpees
10 Pull-Ups
10 Burpees