Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
6 Bar Muscle-Ups
9 Thrusters (135/95 lb)
12 Snatches (135/95 lb)
18 Chest-to-Bar Pull-Ups
36 Handstand Push-Ups
18 Chest-to-Bar Pull-Ups
12 Snatches (135/95 lb)
9 Thrusters (135/95 lb)
6 Bar Muscle-Ups
Time Cap: 12 minutes
8 Rounds For Time
600 meter Run
11 Weighted Pull-Ups (1.5/1 pood)
11 Walking Lunges (1.5/1 pood)
11 Thrusters (1.5/1 pood)
For Time
40 Thrusters (95/65 lb)
10 Chest-to-Bar Pull-Ups
30 Thrusters (135/95 lb)
20 Chest-to-Bar Pull-Ups
20 Thrusters (155/105 lb)
30 Chest-to-Bar Pull-Ups
10 Thrusters (175/125 lb)
40 Chest-to-Bar Pull-Ups
Time Cap: 20 minutes
For Time
400 meter Run
21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups
400 meter Run
21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups
400 meter run
AMRAP (in a Team of 4) in 20 minutes
10 Thrusters (2x70/50 lb)
8 Pull-Ups
150 meter Run
EMOM in 23 minutes
Part A:
10 Bench Presses (185/95 lb)
Part B:
10 Front Squats (185/95 lb)
Part C.
10 Pull-Ups
Part D:
10 calorie Assault Air Bike
Rest 1 minute after finishing each part.
5 Rounds for Time
30 calorie Assault Air Bike
25 Sit-Ups
20 Lunges
15 Kettlebell Swings (60/45 lb)
10 Push-Ups
5 Chest-to-Bar Pull-Ups
For Time
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
For Time
5 Rounds of 'Cindy'
5 Deadlifts (275/185 lb)
4 Rounds of 'Cindy'
10 Deadlifts (275/185 lb)
3 Rounds of 'Cindy'
15 Deadlifts (275/185 lb)
2 Rounds of 'Cindy'
20 Deadlifts (275/185 lb)
1 Round of 'Cindy'
1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats