For Time
400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on the Run (20/14 lb)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on the Run (20/14 lb)
For Time (with a Partner)
With a Running Clock:
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups
For Time (in a Team of 4)
400 meter Weighted Walk/Run (190 lb) (together)
25 Deadlifts (100 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Thrusters (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Sandbag Front Squats (50 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Push Presses (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
EMOM in 15 minutes
1.5 mile Treadmill Run (total)
Start at 15% grade. Decrease by 1% each minute.
Wear a weight vest (20 lb)
For Time
Buy-In: 333 meter Row
Then, 5 Rounds of:
2 Toes-to-Bars
4 Air Squats
19 Burpee Pull-Ups
28 Abmat Sit-Ups
11 Box Jump Overs (24/20 in)
12 Kettlebell Swings (32/24 kg)
90 meter Sprint
Wear a Weight Vest (20/14 lb)
5 Rounds for Time
8 Burpee to Target Touch (30 cm)
24 Box Jumps (70/60 cm)
41 No-Squat Wall Ball Shots (20/14 lb)
*Every 3 minutes on the minute, perform:
50 meter Sprint with Medicine Ball (20/14 lb)
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:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate