Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
10-1 reps of:
Sand Bag Cleans (150/100)
1 Rope Climb after each round
3 rounds
100’ Overhead Walking Lunge 95/65
3 Rope Climb
Rest 5:00
3 rounds
100’ Front Rack Walking Lunge 115/75
3 Rope Climb
Gymnastics
10 min Practice:
Rope Climbs
Metcon
For Time:
100 Double-Unders
21 Squat Cleans (135/95)
100 Double-Unders
15 Squat Cleans (135/95)
100 Double-Unders
9 Squat Cleans (135/95)
Tommy V
For Time
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'
For Time (with a Partner)
120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs (15ft)
*Double unders are done together, Legless are split between the two partners.
27-21-15-9 Reps for Time
Dumbbell Thrusters (50/35 lb)
4-3-2-1 Rope Climps (15 ft)
For Time:
1 mile Run
30 Rope Climbs (15ft)
3 Rounds for Time
500m Run
30 Push Ups
3 Legless Rope Climbs
"Ralph"4 Rounds for time of:8 Deadlifts, 250#16 Burpees3 Rope Climbs, 15'600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To learn more about Ralph click here
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes