Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
800 meter Single-Arm Barbell Farmers Carry (45/35 lb)
31 Toes-to-Bars
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm Barbell Farmers Carry (95/65 lb)
31 Toes-to-Bars
31 Push-Ups
31 Hang Power Cleans (135/95 lb)
200 meter Single-Arm Barbell Farmers Carry (135/95 lb)
For Time
7,425 meter Row
9 Handstand Push-Ups
17 Hang Power Cleans (135/95 lb)
19 Pull-Ups
90 Sit-Ups
145 Jumping Jacks
3 Rounds for Time
29 Push-Ups
6 Hang Power Cleans (50/35 kg)
29 AbMat Sit-Ups
6 Push Presses (50/35 kg)
29 Pull-Ups
6 Overhead Squats (50/35 kg)
29 Kettlebell Swings (24/16 kg)
12-9-6-3 Reps for Time
Deadlifts (60% BW)
Ring Rows
4 Rounds for Time
15 Handstand Push-Ups
15 Deadlifts (225/165 lb)
150 Double-Unders
Time Cap: 12 minutes
6 Rounds for Time
28 Wall Ball Shots (20/14 lb)
19 Deadlifts (225/185 lb)
61 Double-Unders
10 Rounds for Time
30 V-Ups
10 Weighted Lunges
10 Shoulder-to-Overheads
10 Deadlifts
Use whatever equipment available.
4 Rounds (with a Partner) for Time
8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
Cash out:
500 Double-Unders / Row
For Time
400 meter Run
21 Thrusters (40/20 kg)
400 meter Run
21 Pull-Ups
400 meter Run
15 Sumo Deadlift High-Pulls (40/20 kg)
400 meter Run
15 Ring Dips
400 meter Run
9 Handstand Push-Ups
400 meter Run
9 Overhead Squats (40/20 kg)
5 Rounds for Time
75 Double-Unders
15 Toes-to-Bars
15 Hand Release Push-Ups