Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
AMRAP in 10 minutes
2 Thrusters (43/29 kg)*
4 Burpees
*Add two reps after each round.
For Time (with a Partner)
2,000 meter Row
50 Thrusters (95/65 lb)
50 Bar Over Burpees
1,000 meter Row
30 Thrusters (95/65 lb)
30 Bar Over Burpees
500 meter Row
20 Thrusters (95/65 lb)
20 Bar Over Burpees
AMRAP in 10 minutes 17 seconds
9 Thrusters (95/65 lb)
22 Burpees
13 Kettlebell Swings (53/35 lb)
500 meter Row
7 Rounds for Time
7 Burpee Pull-Ups
7 Thrusters (115/85 lb)
21 Kettlebell Swings (70/54 lb)
33 Double-Unders
For Time
37 Burpees
Then, 2 Rounds of:
10 Shoulder-to-Overheads (135/95 lb)
24 Medicine Ball Sit-Ups (20/14 lb)
80 Double-Unders
Then, 37 Burpees
Then, 2 Rounds of:
3 Wall Walks
15 Bar Muscle-Ups
19 Thrusters (135/95 lb)
Finally, 37 Burpees
2 Rounds for Time
5 Squat Cleans (155/115 lb)
25 Double-Unders
5 Shoulder-to-Overheads (155/115 lb)
25 Double-Unders
5 Thrusters (155/115 lb)
25 Double-Unders
AMRAP in 9 minutes
4 Clean-and-Jerks (275/195 lb)
7 Rope Climbs
10 Thrusters (185/125 lb)
13 Bar Muscle-Ups
AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts (2x53/44 lb)
40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb)
10 Dual Kettlebell Thrusters (2x53/44 lb)
40 meter Dual Kettlebell Farmer's Carry (2x53/44 lb)
For Time
10-8-6-4-2 reps of:
Split Snatches (135/95 lb)
30 Double-Unders
Immediately after, 2-4-6-8-10 reps of:
Thrusters (135/95 lb)
30 Double-Unders
Time Cap: 13 minutes