Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
For Time
500 Step-Ups
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Back Extensions
For Time
30 Back Squats (bodyweight)
1,000 meter Row
For Time
25 Back Squats (205/135 lb)
2000 meter Row
1 mile Run
2 Rounds for Time
10 Push Presses (135/95 lb)
10 Back Squats (135/95 lb)
10 Cleans (135/95 lb)
10 Overhead Squats (135/95 lb)
For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders
For Time
10 Bear Complexes (135/95 lb)
100 yard Bear Crawl
8 Bear Complexes (155/105 lb)
100 yard Bear Crawl
6 Bear Complexes (185/125 lb)
100 yard Bear Crawl
4 Bear Complexes (205/135 lb)
100 yard Bear Crawl
2 Bear Complexes (225/145 lb)
100 yard Bear Crawl
1 bear complex consists of: 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press
4 Rounds for Time
6 Turkish Get-Ups (55/35 lb, 3 each arm)
6 Bear Complexes (135/95 lb)*
200 meter Run
*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
For Time (with a Partner)
Buy-In: 24 Thrusters (135/95 lb)
Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195 lb)
100 meter Run (together)
Buy-Out: 2,006 meter Row
Time Cap: 60 minutes