Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 44 Push-Ups
Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees
Buy-Out: 44 Push-Ups
4 Rounds for Time
10 Tuck Jumps
100 meter Sprint
10 Power Cleans (135/95 lb)
100 meter Sprint
5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest
5 Rounds For Time
400 meter Run
1 Deadlift (345/225 lb)
3 Squat Cleans (185/135 lb)
5 Push Jerks (185/135 lb)
3 Muscle-Ups
1 Rope Climb (15 ft)
8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Ball Shots (20/14 lb)
400 meter Run
For Time
Cash-In: 190 Double-Unders
Then, 3 Rounds of:
8 Dumbbell Thrusters (2x50/35 lb)
8 Devil Presses (2x50/35 lb)
8 Strict Handstand Push-Ups
190 Double-Unders
Cash-Out: 3,000 meter Run
4 Rounds for Time
10 Front Squats (185/135 lb)
50 Double-Unders
10 Strict Pull-Ups
200 meter Run
For Time
400 meter Stroller Run (with your child)
Then, 2 Rounds of:
1 minute Baby Goblet Squats
1 minute Baby Good Mornings
1 minute Baby Push-Ups
400 meter Stroller Run (with your child)
Then, 2 Rounds of:
1 minute Baby Shoulder-to-Overheads
1 minute Baby Walking Lunges
Finally, perform:
400 meter Stroller Run (with your child)
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
4 Rounds for Load and Time
21 Overhead Squats
400 meter Run