Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Wall Ball Shots (20/14 lb)
25 Power Cleans (155/105 lb)
50 Wall Ball Shots (20/14 lb)
For Time
3 Rounds of:
200 meter Run
16 Dumbbell Snatches (50/35 lb)
Rest 3 minutes
Then, 3 Rounds of:
16 Burpees
16 Dumbbell Snatches (50/35 lb)
For Time
From 0:00-10:00, 21-15-9 reps of:
Deadlifts (225/155 lb)
Burpee Pull-Ups
From 10:00, 42-30-18 reps of:
Hang Clean-and-Jerks (95/65 lb)
GHD Sit-Ups
For Time
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
50 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
40 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
30 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
20 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
10 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
For Time
50 yard Sled Push
50 Shoulder-to-Overheads
15 Box Jump Overs (24/20 in)
35 yard Sled Push
35 Shoulder-to-Overheads
15 Box Jump Overs (24/20 in)
20 yard Sled Push
20 Shoulder-to-Overheads
15 Box Jump Overs (24/20 in)
3 Rounds for Time
15/12 calorie Row
15 Lateral Burpees Over Rower
12/9 calorie Row
12 Lateral Burpees Over Rower
9/6 calorie Row
9 Lateral Burpees Over Rower
Time Cap for each round: 10 minutes
2 Rounds for Time
20/15 calorie Assault Bike
30 GHD Sit-Ups
20/15 calorie Assault Bike
30 Deadlifts (185/125 lb)
20/15 calorie Assault Bike
30 Toes-to-Bars
Rest 5 minutes
5 Rounds for Time
400 meter Run
50 Air Squats
10 Rounds for Time
15 Wall Ball Shots (20/14 lb)
3 Power Snatches (155/105 lb)
5 Rounds for Time
400 meter Run
10 Sandbag Cleans (150/100 lb)
100 foot Sandbag Front Hold Carry (50 ft out/50 ft back)