Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl
1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
For time
200 meter Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5 pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
For Time
Buy-In: 100 Double-Unders
Then, 5 Round of:
20 Pull-Ups
15 Kettlebell Snatches (20/12 kg)
10 Kettlebell Step-Up Presses (24/20 in, 20/12 kg)
15 Kettlebell Snatches (20/12 kg)
20 Ring Dips
Cash Out: 100 Double-Unders
For time
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use one pair of Dumbbells (55/35 lb) throughout
For Time
Cash-In:
49 Pull-Ups
Then, 3 Rounds of:
4 Clusters (135/115 lb)
9 Single-Arm Kettlebell Clean and Presses (53/44 lb)
20 ft Back Rack Walking Lunges (135/95 lb)
18 Deadlifts (135/95 lb)
Cash-Out:
49 Pull-Ups
For Time
25 Overhead Squats (95/65 lb)
50 Double-Unders
25 Handstand Push-Ups
50 Double-Unders
25 Push Presses (95/65 lb)
50 Double-Unders
EMOM in 10 minutes
2 Overhead Squats (135/95 lb)
2 Push Presses (135/95 lb)
For Time
10-9-8-7-6-5-4-3-2-1 Reps each of:
One Vertical Pull Movement:
Sumo Deadlift High Pulls (95/65 lb)
Inverted Rows or
Pull-Ups
One Horizontal Press Movement:
Bench Presses (Bodyweight)
Dumbbell Presses (100/45 lb) or
Push-Ups
One Hinging Movement:
Deadlift (2x Bodyweight)
Romanian Deadlifts (2x Bodyweight) or
Front Squats (Bodyweight)