For Time
Buy-In:
3 Devil Presses (2x50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2x50/35 lb)
Buy-Out:
4 Devil Presses (2x50/35 lb)
23 Dumbbell Rows (2x50/35 lb)
600 meter Run
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In:
3 Devil Presses (2x50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2x50/35 lb)
Buy-Out:
4 Devil Presses (2x50/35 lb)
23 Dumbbell Rows (2x50/35 lb)
600 meter Run
For Time
6 minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)
2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)
3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)
2 Rounds for Time
1 mile Run
50 Wall Ball Shots (20/14 lb)
50 Butterfly Sit-Ups
50 Box Jumps (24/20 in)
50 Sumo Deadlift High-Pulls (95/65 lb)
For Time
1 mile Run
59 Wall Ball Shots (20/14 lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95 lb)
18 Pull-Ups
23 Box Jumps
1 Snatch (85% of max)
100 meter Fireman's Carry
For Time
1,200 meter Run
100 Push-Ups
25 Broad-Jumps
100 Sit-Ups
1,200 meter Run
100 Push-Ups
25 Broad Jumps
100 Sit-Ups
1,200 meter Run
Wear a Weight Vest (20/14 lb)
10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest
3 Rounds For Time
20 L-Pull-Ups
30 Toes-to-Bars
40 Burpees
800 meter Run
For Time
50 Clean-and-Jerks (135/95 lb)
50 Burpees
800 meter Run
For Time
25 Burpees
400 meter Run (20/14 lb Medicine Ball)
25 Weighted Pull-Ups (20/15 lb Dumbbell)
400 meter Run (20/14 lb Medicine Ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb Medicine Ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb medicine ball)
25 Burpees
AMRAP in 38 minutes
Buy-In: 77 Burpees
In the remaining time, AMRAP of:
6 Chest-to-Bar Pull-Ups
2 Deadlifts (225/185 lb)
20 Plate Ground-to-Overheads (45/25 lb)
200 meter Run