Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
25 Deadlifts (155/105 lb)
400 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
800 meter Run
10 Strict Pull-Ups
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
800 meter Run
10 Clean-and-Jerks (155/105 lb)
10 Strict Pull-Ups
400 meter Run
25 Deadlifts (155/105 lb)
7 Rounds For Time
11 Deadlifts (bodyweight)
100 meter Sprint
5 Rounds for Time
15 Deadlifts (155/135 lb)
200 meter Run
1 Rope Climb (15 ft)
20 Dumbbell Snatches (50/40 lb) (alternating)
15 Pull-Ups
4 Rounds for Time
400 meter Run
4 Muscle-Ups
40 Double-Unders
10 Rounds For Time
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups
8 Rounds For Time
8 Thrusters (75/55 lb)
8 Chest-to-Bar Pull-Ups
8 Clapping Push-Ups
8 Power Snatches (75/55 lb)
8 Knees-to-Elbows
8 Sumo Deadlift High-Pulls (75/55 lb)
8 Handstand Push-Ups
8 Toes-to-Bar
Then 800 meter Run
8 Rounds for Reps in 4 minutes
20 seconds of Mountain Climbers (2-count)
10 second Sprint
10 Rounds For Time
5 Thrusters (115/85 lb)
10 Pull-Ups
100 meter Sprint
1 minute Rest
For Time
50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups
Wear a Weight Vest (20/10 lb)
7 Rounds for Time
500 meter Row
25 meter Sled Push
500 meter Run
Time Cap: 45 minutes