Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 800 meter Run
Then, 2 Rounds of:
7 Power Cleans (135/95 lb)
7 Strict Pull-Ups
7 Shoulder-to-Overheads (135/95 lb)
7 GHD Sit-Ups
7 Front Squats (135/95 lb)
7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
8 Rounds For Time
200 meter Run
11 Dumbbell Burpee Deadlifts (2x60/40 lb)
AMRAP in 18 minutes
200 meter Run
9 Deadlift (275/185 lb)
6 Burpee Bar Muscle-Ups
For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)
4 Rounds for Time
10 Kettlebell Swings (1.5/1 pood)
10 Push-Ups
10 Burpees
100 meter Run
AMRAP (with a Partner) in 25 minutes
50 Clusters (135/95 lb)
1,000 meter Run
50 Deadlifts (275/185 lb)
1,000 meter Run
50 Bar Facing Burpees
1,000 meter Run
For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
6 Rounds for Time
28 Wall Ball Shots (20/14 lb, 10/9 ft)
400 meter Run
2 Clean-and-Jerks (225/155 lb)
For Time with a Running Clock
0:00-1:00 Rest in silence
1:00-2:00 7 Squat Cleans (50/35 kg)
2:00-3:00 7 Strict Presses (50/35 kg)
3:00-4:00 5 Overhead Squats (50/35 kg)
4:00-7:00 52 Pull-Ups
Starting at 7:00:
1 mile Run