Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
Cash-In: 1,943 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (20/14 lb)
10 Thrusters (135/95 lb)
Cash-Out: 1,967 Row
For Time
Buy-In: 30 Burpees
Then, alternating between:
4-8-12-16-20-24-28-32-36-40 Shoulder Taps
20-18-16-14-12-10-8-6-4-2 Chair Dips
5 Rounds For Time
5 Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lb)
30 Push-Ups
400 meter Run
For Time
1,500 meter Run
100 Wall Ball Shots (20/14 lb)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter Run
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans (185/125 lb)
AMRAP (with a Partner) in 40 minutes
800 meter Medicine Ball Run (20/14 lb)
100 Kettlebell Swings (53/35 lb)
10 Tire Flips and Jump Thru (As Heavy As Possible)
4 200 meter Fire Hose Drag and Pull (50 ft)
100 Alternating Kettlebell Cleans (53/35 lb)
50 Push-Ups
50 Step Walking Lunges
21-15-9 Reps for Time
Handstand Push-Ups
Chair Dips
Push-Ups
21-15-9 Reps for Time
Deficit Strict Handstand Push-Ups (10/7 in)
Push-Ups
Strict Presses (50/35 kg)
For Time
24-20-16-12-8-4 reps of:
Front Rack Lunges (135/95 lb)
Hand Release Push-Ups
3 Rounds For Time
1,000 meter Row
50 Push-Ups
1,000 meter Run
50 Pull-Ups