Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For time
200 meter Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5 pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
7 Rounds for Time
200 meter Sprint
50 meter Bear Crawl
15 Burpees
Rest 2 minutes between rounds
7 Rounds For Time
5 Bench Presses (225/155 lb)
5 Power Cleans (225/155 lb)
35 Double-Unders
For Time
15-10-5 reps of:
Dumbbell Bench Presses (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Bent Over Rows (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Front Rack Squats (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Deadlifts (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
20 Rounds for Time
1 Front Squat (55% BW)
30 Box Jumps (24/20 in)
Rest 30 seconds between sets.
4 Rounds for Time
3 Deadlifts (1.5 x Bodyweight)
6 Burpees
9 Box Jumps (24/20 in)
3 Rounds for Time
5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
For Time
400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on the Run (20/14 lb)
For Time
50 Thrusters (45/35 lb)
50 Sit-Ups
50 Box Jumps (24/20 in)
50 Kettlebell Swings (24/16 kg)
50 Thrusters (45/35 lb)