Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In:
500 meter Row
Then, 2 Rounds of:
20 Pull-Ups
20 Thrusters (30/20 kg)
400 meter Run
20 Kettlebell Swings (24/16 kg)
20 Box Jumps
Buy-Out:
500 meter Row
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (32/20 kg)
12 Chest-to-Bar Pull-Ups
For Time
900 meter Run
15 Kettlebell Swings (2/1.5 pood)
15 Tire Deadlifts (215/130 lb)
15 meter Dumbbell Lunges (45/30 lb)
15 Dumbbell Cleans (45/30 lb)
3 Rounds for Time
8 Deadlifts (300/195 lb)
400 meter Run
5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees
For Time
100 yard Sprint
100 yard Sled Push (105/85 lb)
100 yard Sprint
For Time
300 meter Hill Run
5 Burpees
5 Thrusters (135/95 lb)
300 meter Hill Run
7 Burpees
7 Thrusters (145/105 lb)
300 meter Hill Run
9 Burpees
9 Thrusters (155/110 lb)
300 meter Hill Run
11 Burpees
11 Thrusters (165/115 lb)
For Time
3 mile Run through varying terrain
For Time
1 mile Run
100 Handstand Push-Ups
200 Alternating Pistols
300 Pull-Ups
1 mile Run
Wear a Weight Vest (20/14 lb)
4 Rounds for Time
400 meter Run
3 Legless Rope Climbs
7 Squat Snatches (130/185 lb)
Time Cap: 20 minutes