Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
Buy-In:
100/80 calorie Assault Bike
Then, 4 Rounds of:
50 foot Dumbbell Front Rack Walking Lunges (2x50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Dumbbell Hang Squat Cleans (2x50/35 lb)
Then, 4 Rounds of:
50 foot Single-Arm Dumbbell Overhead Walking Lunges (50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Single-Arm Overhead Squats (50/35 lb, per side)
Buy-Out:
100/80 calorie Assault Bike
Time Cap: 17 minutes
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
AMRAP in 12 minutes
50 Air Squats
30 Push-Ups
15 Pull-Ups
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
For Time (in a Team of 8)
200 meter Run
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Pull-Ups
Push-Ups
Air Squats
Sit-Ups
Burpees
8 Rounds for Time
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row
For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)
"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace/Isabel's" House
20 Ground-To-Overheads (95/65 lb)
"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)
For Time
Buy-In: 1 mile Run
Then, 7 Rounds of:
11 Thrusters (95/65 lb)
5 Strict Pull-Ups
12 Kettlebell Swings (30/20 lb)
21 Burpees
Buy-Out: 100 Back Squats (Bodyweight)