Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
3 Pegboard Ascents
21 Thrusters (135/85 lb)
2 Pegboard Ascents
15 Thrusters (135/85 lb)
1 Pegboard Ascent
9 Thrusters (135/85 lb)
Time Cap: 10 minutes
15-10-6 Reps for Time
Thrusters (165/115 lb)
Bar Muscle-Ups
Time Cap: 10 minutes
For Time
250 yard Swim
50 Kettlebell Thrusters (35/24 lb)
30 Burpees
500 yard Swim
30 Burpees
50 Kettlebell Thrusters (35/24 lb)
250 yard Swim
For Time
27 Thrusters (95/65 lb)
4 Legless Rope Climbs (15 ft)
21 Thrusters (95/65 lb)
3 Legless Rope Climbs (15 ft)
15 Thrusters (95/65 lb)
2 Legless Rope Climbs (15 ft)
9 Thrusters (95/65 lb)
1 Legless Rope Climb (15 ft)
For Time
10 Overhead Squats (155/105 lb)
10 Box Jump Overs (24/20 in)
10 Fat Bar Thrusters (135/95 lb)
10 Power Cleans (205/125 lb)
10 Toes-to-Bars
10 Burpee Muscle-Ups
10 Toes-to-Bars
10 Power Cleans (205/125 lb)
10 Fat Bar Thrusters (135/95 lb)
10 Box Jump Overs (24/20 in)
10 Overhead Squats (155/105 lb)
Time Cap: 15 minutes
For Time
21-15-9 reps of:
Cleans (135/95 lb)
Ring Dips
Then, perform:
30 Snatches (135/95 lb)
Finally, 21-15-9 of:
Thrusters (95/65 lb)
Pull-Ups
For Time
15 Cleans (155/100 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
15 Muscle-Ups
30 Dumbbell Push Presses (2x40/25 lb)
30 Double-Unders
15 Thrusters (135/95 lb)
30 Pull-Ups
30 Burpees
300 foot Overhead Walking Lunges (45/25 lb)
21-15-9 Reps for Time
Thrusters (95/65 lb)
Chest-to-Bar Pull-Ups
Time Cap: 12 minutes
Sunday 210110
Ellen
3 rounds for time of:20 burpees
21 dumbbell snatches
12 dumbbell thrustersUse a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.Intermediate Option:
3 rounds for time of:20 burpees
21 dumbbell snatches
12 dumbbell thrustersUse a single dumbbell on the snatches and a pair for the thrusters.
♀ 20-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:10 burpees
12 dumbbell snatches
9 dumbbell thrustersUse a single dumbbell on the snatches and a pair for the thrusters.
♀ 10-lb. DBs ♂ 20-lb. DBs
Mayhem Daily Wod - 201231
Amrap 20:20 (Teams of 2)
2020/1515 m Row
-in remaining time-
Max Rounds
20 Burpee Box Get-overs (24/20)
10 Sandbag Cleans (150/100)
*split all reps