Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
2 Rounds of:
450 meter Run
3 Deadlifts (225/155 lb)
18 Strict Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Squat Cleans (155/115 lb)
18 Pull-Ups
Then, 2 Rounds of:
450 meter Run
3 Push Jerks (155/115 lb)
18 Chest-to-Bar Pull-Ups
Time Cap: 40 minutes
3 Rounds, Each for Time
4 Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135 lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between rounds
For Time
400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21 kg)
1 Clean (100/70 kg)
400 meter Run
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
For Time
1000 meter Row
50 Push-Ups
30 Bodyweight Deadlifts
40 Push-Ups
20 Bodyweight Deadlifts
30 Push-Ups
10 Bodyweight Deadlifts
1000 meter Row
7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
Use one pair of dumbbells throughout (pick your own weight)
For Time
Buy-In:
100 ft Dumbbell Farmer's Carry (55/35 lb)
10 Alternating Dumbbell Squat Snatches (55/35 lb)
10 Deficit Dumbbell Push-Ups
10 calorie Row
10 second L-Sit Hold (On Dumbbells)
10 Toes-to-Bars
Then, 160 Double-Unders
Then, 4 Rounds of:
38 Wall Ball Shots (20/14 lbs)
2 Rope Climbs
5 Deadlifts (275/185 lbs)
Cash-Out:
1915 meter Run
For Time
400 meter Run
50 Pull-Ups
100 meter Farmer's Carry (2x50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run
For Time
1 mile Run
100 Double-Unders
60 Sumo Deadlift High-Pulls (95/65 lb)
100 Double-Unders
1 mile Run