Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
200 meter Run
"Grace"
15 Clean-and-Jerks (135/95)
"Helen"
400 meter Run
21 Kettlebell Swings (24/20 kg)
12 Pull-Ups
2 Rounds of "Nancy:"
400 meter Run
15 Overhead Squats (95/73 lb)
3 Rounds of "Cindy:"
5 Pull-Ups
10 Push-Ups
15 Air Squats
"Fran"
9 Thrusters (95/73 lb)
9 Pull-Ups
"Isabel"
15 Snatches (135/95 lb)
Finally, perform:
200 meter Run
For Time
1,000 meter Row
30 Power Cleans (135/95 lb)
30 Back Squats (135/95 lb)
1 mile Run
For Time and Reps
AMRAP in 1 minute of:
Back Squats (135/93 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Cleans (50/35 lb)
Then, AMRAP in 1 minute of:
Front Squats (115/73 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Snatches (50/35 lb)
Finally, AMRAP in 1 minute of:
Overhead Squats (95/65 lb)
For Time
Buy-In:
3 Devil Presses (2x50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2x50/35 lb)
Buy-Out:
4 Devil Presses (2x50/35 lb)
23 Dumbbell Rows (2x50/35 lb)
600 meter Run
For Time
6 minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)
2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)
3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)
2 Rounds for Time
1 mile Run
50 Wall Ball Shots (20/14 lb)
50 Butterfly Sit-Ups
50 Box Jumps (24/20 in)
50 Sumo Deadlift High-Pulls (95/65 lb)
For Time
1 mile Run
59 Wall Ball Shots (20/14 lb)
Then, 3 Rounds of:
12 Squat Cleans (135/95 lb)
18 Pull-Ups
23 Box Jumps
1 Snatch (85% of max)
100 meter Fireman's Carry
For Time
1,200 meter Run
100 Push-Ups
25 Broad-Jumps
100 Sit-Ups
1,200 meter Run
100 Push-Ups
25 Broad Jumps
100 Sit-Ups
1,200 meter Run
Wear a Weight Vest (20/14 lb)
10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest