Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Bag Facing Burpees (70/50 lb)
400 meter Burden Run (70/50 lb)
Then, 10 rounds of:
3 Push-Up Bag Drags (70/50 lb)
4 Sumo Deadlift High-Pulls (70/50 lb)
5 Front Squats (70/50 lb)
800 meter Burden Run (70/50 lb)
Then, 1-2-3-4-5-6-7-8-9-10 reps of:
Bear Complexes (70/50 lb)
Brute Force Burpees
400 meter Burden Run (70/50 lb)
50 Lateral Burpees
For Time
400 meter Run
25 Kettlebell Swings (55/35 lb)
200 meter Farmers Walk (55,40/35,30 lb)
200 meter Waiters Walk (40/30 lb)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunges
100 meter Sprint
100 meter Walking Lunges
5 Burpees
400 meter Medicine Ball Run (20/14 lb)
For Time
1.5 mile Run
Then 8 rounds of:
19 Pull-Ups
19 Push-Ups
19 Burpees
Then,
400 meter Sandbag Carry (heavy)
1-mile Farmers Carry (45/35 lb dumbbells)
13 Rounds for Time
100 meter Sandbag Carry (150/100 lb, 50 meter down & 50 meter back)
7 Strict Pull-ups
16 Sandbag Over the Shoulder Tosses (150/100 lb)
15 Sandbag Squats (150/100 lb)
Boots and utes are optional.
For Time
1000 meter Weighted Run
Directly into, 5 Rounds of:
10 Chest-to-Bar Pull-Ups
30 Air Squats
Directly into:
1000 meter Weighted Run
Wear a weight vest (20/14 lb)
For time
200 meter Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5 pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
For Time (with a Partner)
800 meter Med Ball Run (20/14 lb)
28 Snatches (135/95 lb)
39 Burpee Box Jump-Overs (24/20 in)
84 Wall Ball Shots (20/14 lb)
800 meter Med Ball Run (20/14 lb)
84 Wall Ball Shots (20/14 lb)
39 Burpee Box Jump-Overs (24/20 in)
28 Clean-and-Jerks (135/95 lb)
800 Medicine Med Ball Run (20/14 lb)
For Time
100 Burpees
75 Pull-Ups
50 Pistols
25 Power Cleans (145/100 lb)
12 Rope Climbs (15 ft)
400 meter Run with Plate (45/35 lb)
3 Rounds For Time
100 meter Sandbag Carry (135/90 lb)
9 Handstand Push-Ups
11 Overhead Squats (115/75 lb)
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)