Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)
4 Rounds for Time
10 One-Arm Dumbbell Snatches (100/70 lbs)
100 meter Sprint
21-15-9 Reps for Time
Deadlifts (225/155 lb)
Handstand Push-Ups
For Time
2000 meter Row
50 Pistols alternating One-Legs
30 Hang Cleans (225/135 lbs)
For Time
20 calorie Row
30 Burpees
40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb)
50 Toes-to-Bars
100 foot Overhead Walking Lunges (45/25 lb plate)
150 foot Sprint
For Time
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (95/65 lb)
Time Cap: 25 minutes
9-7-5 Reps For Time
Muscle Ups
Squat Snatches (135/95 lb)
For Time
1000 meter Run
30 Handstand Push-Ups
1000 meter Row
For Load
Thruster Ladder
Men: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 lb
Women: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 lb
21-15-9 Reps for Time
Deadlifts (315/205 lb)
Box Jumps (30/24 in)