Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
59 Pull-Ups
23 Push-Ups
400 meter Run
59 Ground-to-Overheads (20/10 kg)
23 Toes-to-Bars
400 meter Run
59 Wall Ball Shots (20/14 lbs)
23 Burpees
200 meter Run
200 Double Unders
200 meter Run
23 Burpees
59 Wall Ball Shots (20/14 lbs)
400 meter Run
23 Toes-to-Bars
59 Ground-to-Overheads (20/10 kg)
400 meter Run
23 Push-Ups
59 Pull-Ups
For Time
15 Clean-and-Jerks (135/95 lb)
300 meter Run
10 Clean-and-Jerks (155/115 lb)
300 meter Run
5 Clean-and-Jerks (185/135 lb)
300 meter Run
10 Clean-and-Jerks (155/115 lb)
300 meter Run
15 Clean-and-Jerks (135/95 lb)
300 meter Run
12 Rounds for Time
200 meter Run
7 Pull-Ups
8 Dumbbell Cleans (2x50/35 lb)
4 Handstand Push-Ups
For Time
1 mile Run
6 Tire Flips
17 Pull-Ups
1 mile Run
7 Kettlebell Snatches (53/35 lb)
15 Deadlifts (225/155 lb)
10 Sandbag Ground to Over-the Shoulders
5 Rounds for Time (in a Team of 4)
400 meter Run (together)
30 Dumbbell Deadlifts (2x50/35 lb) (each)
30 Sit-Ups (each)
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbows
9 Ring Dips
For Time
150 Double-Unders
15 Power Snatches (135/95 lb)
30 Wall Ball Shots (20/14 lb)
800 meter Run
30 Wall Ball Shots (20/14 lb)
15 Power Snatches (135/95 lb)
150 Double-Unders
3 Rounds for Time
10 Ground-to-Overheads (95/65 lb)
200 yard Shuttle Sprint (50 yards there and back, twice)
3 Rounds for Time
800 meter Run 42 Kettlebell Swings (1.5/1 pood) 24 Pull-Ups
3 Rounds for Time
535 meter Run
15 Overhead Squats (135/95 lb)