Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
For Time
Cash-In: 1,900 meter Run
Then, 1-2-3-4-5-6-7-8-9 reps of:
Air Squats
Plank Walk Outs
Lunges (each leg)
Push-Ups
Arch Ups
Butterfly Sit-Ups
Burpees
Deck Squats
3 Rounds for Time
30 Weighted Sit-Ups (15/10 kg)
24 Box Jumps (60/50 cm)
30 Kettlebell Swings (20/16 kg)
24 Burpees
30 Deadlifts (50% 1RM)
24 Wall Ball Shots (9/6 kg)
30 Push-Ups
24 Air Squats
30 Double-Unders
For Time
"Bamford"
2,270 meter Run
100 Burpees
100 Reverse Crunches
100 Air Squats
100 Push-Ups
2,270 meter Run
227 seconds Rest
"Finch"
32 calorie Row
31 Clean and Presses (40 kg)
41 Deadlifts (60 kg)
60 Single-Arm Dumbbell Snatches (10 kg)
31 Russian Kettlebell Swings (24 kg)
32 x 20 meter Farmer Walk Shuttles (2 x 20 kg)
For Time
50 Walking Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's" (20/14 lb)
50 Sit-Ups
5 Rope Climbs (15 ft)
7 Rounds For Time
11 Back Squats (185/135 lb)
10 Jerks (135/95 lb)
4 Rounds For Time
400 meter Run
24 Back Squats (185/135 lb)
24 Jerks (135/95 lb)
For Time
1 mile Sandbag Run (50/30 lb)
Then, 7 Rounds of:
30 Sandbag Back Squats (50/30 lb)
10 Sandbag Strict Presses (50/30 lb)
Finally, perform:
1 mile Sandbag Run (50/30 lb)
Wear a Weight Vest (20 lb)
For Time
800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run
For Time
1600 meter Run
10 Deadlifts (365/255 lb/85% BW)
1200 meter Run
20 Back Squats (275/185 lb)
800 meter Run
30 Front Squats (185/135 lb)
400 meter Run
40 Cleans (135/95 lb)