Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
For Time
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-Bars
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest
3 Rounds for Time
81 Double-Unders
42 Wall Ball Shots (20/14 lb)
12 Deadlifts (385/275 lb)
3 Rounds for Time
1 Barbell Complex*
10 second L-Sit
2 Barbell Complexes*
20 second L-Sit
3 Barbell Complexes*
30 second L-Sit
*1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
Round 1: 135/85 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
For Time
Cash-In: 190 Double-Unders
Then, 3 Rounds of:
8 Dumbbell Thrusters (2x50/35 lb)
8 Devil Presses (2x50/35 lb)
8 Strict Handstand Push-Ups
190 Double-Unders
Cash-Out: 3,000 meter Run
For Time
10 Thrusters (135/95 lb)
50 Double-Unders
8 Thrusters (135/95 lb)
40 Double-Unders
6 Thrusters (135/95 lb)
30 Double-Unders
4 Thrusters (135/95 lb)
20 Double-Unders
2 Thrusters (135/95 lb)
10 Double-Unders
7 Rounds for Time
5 Push Presses (155/105 lb)
10 Kettlebell Swings (32/24 kg)
20 Double-Unders
4 Rounds for Time
10 Front Squats (185/135 lb)
50 Double-Unders
10 Strict Pull-Ups
200 meter Run
5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)