Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
25 Burpees
400 meter Run (20/14 lb Medicine Ball)
25 Weighted Pull-Ups (20/15 lb Dumbbell)
400 meter Run (20/14 lb Medicine Ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb Medicine Ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb medicine ball)
25 Burpees
For Time (with a Partner)
Cash-In: 400 meter Medicine Ball Run (20/14 lb, together)
Then, 10 Rounds of:
6 Deadlifts (225/155 lb)
8 Pull-Ups
11 Kettlebell Swings (53/35 lb)
18 Double-Unders
Cash-Out: 700 meter Row
For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
For Time
500 meter Farmer's Carry (25/15 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Farmer's Carry (25/15 lb)
2 Rounds for Time (with a Partner)
11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95 lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees
5 Rounds For Time
50 Double-Unders
35 Knees-to-Elbows
20 yard Overhead Walk (185/135 lb)
20 Rounds for Max Meters
Front Rack Double Kettlebell Walk
Rest 2 minutes
For every round, carry the two kettlebells in front rack positions for as long as possible. When you reach max distance, set them down and rest for 2 minutes. Repeat 20 times.
4 Rounds For Time
22 Burpee Pull-Ups
22 Back Squats (185/135 lb)
200 meter Run (45/35 lb plate overhead)
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.