Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
Buy-In:
1 mile Run
2000 meter Row
Then, 5 Rounds of:
30 Synchronized Wall Ball Shots (20/14 lb, 10 ft)
20 Synchronized Toes-to-Bars
Cash-Out:
100 foot Synchronized Dumbbell Overhead Walking Lunges (50/35 lb)
Time Cap: 27 minutes
4 Rounds For Time
800 meter Run
40 Pull-Ups
70 Push-Ups
For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
5 Rounds for Time
1,000 meter Run
1,000 meter Row
30 Wall Ball Shots (20/14 lb)
Time Cap: 60 minutes
10 Rounds for Time
200 meter Run
10 calorie Assault Bike
10 Russian Kettlebell Swings (70/53 lb)
1 minute Rest after each round
AMRAP in 45 minutes
800 meter Run
80 Air Squats
8 Muscle-Ups
10 Rounds for Time
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint
Rest 2 minutes
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
For Time
400 meter Run
100 Crunches
400 meter Run
100 Burpees
400 meter Run
150 Push-Ups
400 meter Run
200 Air Squats
400 meter Run
For Time
Buy-In: 52 Air Squats
Then, 4 Rounds of:
300 meter Run
15 Navy SEAL Push-Ups
23 Sit-Ups
7 Strict Pull-Ups
Buy-Out: 52 Burpees