Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
30 calorie Row
30 Thrusters (95/65 lb)
3 Rope Climbs (20/15 meters)
30 Kettlebell Swings (1.5/1 pood)
20 calorie Row
20 Thrusters (115/75 lb)
2 Rope Climbs (20/15 meters)
20 Kettlebell Swings (1.5/1 pood)
10 calorie Row
10 Thrusters (135/95 lb)
1 Rope Climb (20/15 meters)
10 Kettlebell Swings (1.5/1 pood)
For Time
5 mile Run
3 Rounds for Time
10 Overhead Squats (135/95 lb)
50 Double-Unders
For Time
15 meter Tire Flips (470/330 lbs)
12 meter Sled Drive (135/65 lbs)
5x25 meter Sandbag Suicides (75 lbs)
5 laps Wheel Barrow Run
For Time
25 Sumo Deadlift High-Pulls (95/65 lb)
25 meter Overhead Lunges (35/25 lb)
25 Pull-Ups
25 Box Jumps (24/20 in)
25 GHD Sit-Ups
25 Kettlebell Swings (24/16 kg)
25 Toes-to-Bars
25 Weighted Dumbbell Burpees (20/10 lb)
For Time
10 Deadlifts (315/205 lb)
50 Double-Unders
900 meter Run
5 Deadlifts (315/205 lb)
25 Double-Unders
400 meter Run
For Time
20 Shoulder-to-Overheads (185/115 lb)
40 Burpees
Time Cap: 7 minutes
For Time
1000 meter Row
30 Overhead Squats (135/95 lb)
1200 meter Run
For Time
75 meter Tire Flips
Run (back to starting point)
Log Carry (one way)
75 meter Tire Flips (back to the start position)
Log Carry (back to the start position)
5 Rounds for Time
5/2 Muscle-Ups
10 Power Cleans (135/85 lb)
200 meter Run