Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
5 Rounds for Time (with a Partner)
10 Power Cleans (185/125 lb)
20 Front Squats (185/125 lb)
200 meter Buddy Run
For Time
200 meter Run
40 Wall Ball Shots (20/14 lb)
30 Knees-to-Elbows
20 Squat Cleans (135/95 lb)
400 meter Run
30 Wall Ball Shots (20/14 lb)
20 Knees-to-Elbows
10 Squat Cleans (135/95 lb)
800 meter Run
20 Wall Ball Shots (20/14 lb)
10 Knees-to-Elbows
5 Squat Cleans (135/95 lb)
For Time
Buy In: 500 meter Row
4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders
Buy-Out: 1,600 meter Run
Time Cap: 40 minutes
AMRAP (with a Partner) in 30 minutes
Buy-in:
1 mile Run (together)
Then, AMRAP in the remaining time of:
27 Push-Ups
20 Deadlifts (315/205 lb)
5 Rounds for Time
9 Handstand Push-Ups
15 Ring Dips
21 Thrusters (42.5/30 kg)
200 meter Run
For Time
1960 meter Row
Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then, 2016 meter Run
For Time
1,000 meter Run
Ground-to-Overheads (accumulate 2,000 kg)
1,000 meter Run
3 Rounds For Time
800 meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16 kg)
40 Sumo Deadlift High-Pulls (40/30 kg)
5 Rounds for Time
3 Squat Snatches (100/75 lb)
15 Overhead Squats (100/75 lb)
400 meter Run