Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1,600 meter Run
Then, 5 Rounds of:
20 Burpees
10 Single-Arm Dumbbell Snatches (50/35 lb)
10 Single-Arm Dumbbell Thrusters (50/35 lb)
10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)
Finally, perform:
400 meter Weighted Run (50/35 lb)
AMRAP in 20 minutes
2 mile Run
10 Clean-and-Jerks (225/155 lb)
10 Clean-and-Jerks (185/135 lb)
10 Clean-and-Jerks (155/105 lb)
Max Reps Clean-and-Jerks (135/95 lb)
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run
AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)
2 Rounds for Time
6 Muscle-Ups
17 Hang Power Clean-and-Jerks (95/65 lb)
18 Back Rack Lunges (95/65 lb)
17 Handstand Push-Ups
33 Kettlebell Swings (53/35 lb)
130 Mountain Climbers (1-count)
Buy-In: 3,200 meter Run
With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift
3 Rounds for Time
800 meter Run
50 Double-Unders
Wear a Weight Vest (20/14 lb)
5 Rounds for Time
15 calorie Assault Airrunner
20 Crossbody Toe Touches (10 per side)
15 Single Dumbbell Front Squats (50/35 lb)
Rest 30 seconds
AMRAP in 20 minutes
1 Rope Climb (15 ft)
400 meter Run
Max Reps Handstand Push-Ups
AMRAP (with a Partner) in 20 minutes
500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)