Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
1,000 meter Row (together)
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Abmat Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run (together)
For Time
100 Burpees
200 meter Run to start, then again every 2 minutes
4 Rounds for Time
400 meter Run
10 Overhead Squats (95/65 lb)
10 Burpees
11 Rounds for Time
29 meter Shuttle Run
10 Burpees
10 Sit-Ups
10 Thrusters (20/15 kg)
AMRAP (with a Partner) in 32 minutes
58 Burpees Over Sandbag (40/25 lb)
58 Sandbag Thrusters (40/25 lb)
58 Sandbag Over Shoulders (40/25 lb)
400 meter Partner Sandbag Carry Run (40/25 lb)
9 Rounds for Time
4 Strict Pull-Ups
1 Deadlift (275/185 lb)
7 Burpees
9 Double-Unders
100 meter Run
For Time
1,000 meter Row
Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overheads (185/135 lb)
15 Pull-Ups
Then:
43 Burpees
1 mile Run
AMRAP (with a Partner) in 32 minutes
42 Snatches (95/65 lb)
42 Burpees
42 Front Rack Lunges (95/65 lb)
42 Thrusters (95/65 lb)
42 Sit-Ups
42 Power Cleans (95/65 lb)
42 Push-Ups (together)
400 meter Concourse Run
For Time
2.23 mile Run
Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb)
25 Wall Ball Shots (20/14 lb)
5 Rounds for Time
5 Clean-and-Jerks (135/95 lb)
50 meter Sprint
5 Thrusters (135/95 lb)
50 meter Sprint