Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
188 Single-Unders (each)
30 calorie Row (each)
Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14 lb)
19 American Kettlebell Swings (53/35 lb)
9 Bar Over Burpees
Time Cap: 30 minutes
For Time
59 Pull-Ups
23 Push-Ups
400 meter Run
59 Ground-to-Overheads (20/10 kg)
23 Toes-to-Bars
400 meter Run
59 Wall Ball Shots (20/14 lbs)
23 Burpees
200 meter Run
200 Double Unders
200 meter Run
23 Burpees
59 Wall Ball Shots (20/14 lbs)
400 meter Run
23 Toes-to-Bars
59 Ground-to-Overheads (20/10 kg)
400 meter Run
23 Push-Ups
59 Pull-Ups
5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)
5 Rounds for Time
20 Wall Ball Shots (20/14 lb)
10 Power Cleans (135/95 lb)
3 Rounds for Time
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans (175/125 lb)
10 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
3 Rounds for Time
20 Hang Power Cleans (115/75 lb)
20 Toes-to-Bars
400 meter Run
With a Running Clock in 12 minutes
18-9-5 reps of:
Power Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)
In the remaining time, establish:
1 rep max Thruster
For Time
32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run
5 Rounds for Time
100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest