Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
200 meter Plate Run (45/35 lb)
100 Plate Box Step Ups (45/35 lb, 24/20 in)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans (50/40 lb)
200 meter Plate Run (45/35 lb)
40 Plate Burpees (45/35 lb)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire (40/30 lb, 9/8 ft)
200 meter Plate Run (45/35 lb)
40 Strict Pull-Ups
EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees
3 Rounds For Time
20 L-Pull-Ups
30 Toes-to-Bars
40 Burpees
800 meter Run
15 Rounds for Time
100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups
9 Rounds for Time
4 Strict Pull-Ups
1 Deadlift (275/185 lb)
7 Burpees
9 Double-Unders
100 meter Run
AMRAP in 20 minutes
9 Pull-Ups
9 Squat Cleans (95/65 lb)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Presses (95/65 lb)
9 Burpees
For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
100 meter Sprint
15 Overhead Squats (95/65 lb)
15 Bar Over Burpees
100 meter Sprint
9 Squat Snatches (95/65 lb)
9 Bar Muscle-Ups
100 meter Sprint
For Time
30 Hang Squat Cleans (155/105 lb)
30 Pull-Ups
For Time
21-15-9 reps of:
Handstand Push-Ups
Power Cleans (115/75 lb)
Rest 3 minutes
Then, 9-15-21 reps of:
Chest-to-Bar Pull-Ups
Front Squats (115/75 lb)
Time Cap: 12 minutes
For Time
800 meter Run
28 Kettlebell Swings (2/1.5 pood)
28 Strict Pull-Ups
28 Kettlebell Clean-and-Jerks (2 x 2/1.5 pood)
28 Strict Pull-Ups
800 meter Run