Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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6 Rounds for Time
8 Goddessmakers* (2x35/25 lb)
200 meter Run
Rest 2 minutes
*1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)
3 Rounds For Time
1,000 meter Row
50 Push-Ups
1,000 meter Run
50 Pull-Ups
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Every 3 minutes in 21 minutes
100 yard Suicide Sprint
50 yard Sled Push (100 lb)
50 yard Hand over Hand Rope Pull (Empty Sled)
5 Rounds for Time
400 meter Run
25 Air Squats
Carry a Sandbag (25/15 kg) throughout the workout
For Time
800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
800 meter Run
For Time
Buy-In: 58 second Silence
Then, 2 Rounds of:
10 Push-Ups
1 mile Run
17 Air Squats
Buy-Out: 58 Burpees
3 Rounds for Time
800 meter Run
25 Chest-to-Bar Pull-Ups
35 American Kettlebell Swings (53/35 lb)
45 Bear Hug Jumping Squats (15/10 lb Medicine Ball)
2 Rounds for Time
2,008 meter Run
6 Pull-Ups
18 Bar Over Burpees
2 Rope Climbs
5 Deadlifts (225/155 lb)
71 Air Squats
Wear a Weight Vest (20/14 lb)