Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
3 Rounds of:
20/15 calorie Assault Bike
5 Squat Cleans (225/155 lb)
Rest 5 minutes
Directly into, 3 Rounds of:
20/15 calorie Assault Bike
5 Squat Cleans (225/155 lb)
10 Rounds for Time
200 meter Sprint
10 Burpee Box Jump Overs (24/20 in)
For Time
30-25-20-15-10 reps of:
Calorie Ski
GHD Sit-Ups
Time Cap: 15 minutes
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14 lb)
4 Rounds for Time
400 meter Run
15 Left-Arm Dumbbell Overhead Squats (50/35 lb)
15 Right-Arm Dumbbell Overhead Squats (50/35 lb)
For Time
21/16 calorie Assault Bike
12 Bar Muscle-Ups
15/12 calorie Assualt Bike
9 Bar Muscle-Ups
9/8 calorie Assault Bike
6 Bar Muscle-Ups
Rest 5 minutes
21/16 calorie Assault Bike
9 Bar Muscle-Ups
15/12 calorie Assault Bike
6 Bar Muscle-Ups
9/8 calorie Assault Bike
3 Bar Muscle-Ups
For Time
1,000 meter Row
30 Sandbag Ball Slams (50/30 lb)
50 Toes-to-Bars
750 meter Row
35 Push-Ups
25 Sandbag Ball Slams (50/30 lb)
500 meter Row
20 Sandbag Ball Slams (50/30 lb)
20 Toes-to-Bars
For Time
2 Rounds of:
100 Double-Unders
25 Thrusters (75/55 lb)
25 Bar Facing Burpees
Rest 5 minutes
Directly into:
200 Double-Unders
50 Thrusters (75/55 lb)
50 Bar Facing Burpees
5 Rounds for Time
24/18 calorie Assault Bike
24 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
72 Double-Unders
Rest same time it takes to complete 1 round.
For Time
50 GHD Sit-Ups
25 Squat Snatches (115/75 lb)
Rest 5 minutes
50 GHD Sit-Ups
25 Squat Clean Thrusters (115/75 lb)