Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1,000/750 meter Row
Directly into, 5 Rounds of:
12 Devil Presses (2x50/35 lb)
12 Box Jumps (30/24 in)
1,000/750 meter Row
5 Rounds for Time
100 foot Lunge Walks
25 Push-Ups
20 Dumbbell Snatches (2x50/35 lb)
Rest an equal amount of time to the previous round's work time.
For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.
10 Rounds for Time
Every 2 minutes, perform:
175/150 meter Ski Erg
8 Burpee Box Jump Overs (24/20 in)
5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)
Cash-Out: 1 mile Run
5 Rounds for Time
21/15 calorie Bike Erg
15 Kettlebell Front Squats (2x53/35 lb)
9 Toes-to-Bars
2 Rounds for Time
30 Abmat Sit-Ups
15 Right-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
15 Left-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
20 Burpees
15 Right-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
15 Left-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
30 Abmat Sit-Ups
Rest 4 minutes between rounds
For Time
From 0:00-10:00, 21-15-9 reps of:
Overhead Squats (95/65 lb)
Parallel Burpees over Bar
Rest 5 minutes
From 15:00-25:00, 21-15-9 reps of:
Overhead Squats (95/65 lb)
Parallel Burpees over Bar
3 Rounds for Time
25/20 calorie Ski Erg
100 foot Single Dumbbell Walking Lunges (50/35 lb)
100 Double-Unders
10 Rounds for Time (with a Partner)
21/15 calorie Ski
15 Power Snatches 995/65 lb)
9 Box Jump Overs (30/24 in)
Partner A completed 1 round while Partner B rests. Switch after every round.