Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Deadlift Ladder
Men: 425, 435, 445, 455, 465, 475, 485, 495, 505, 515, 525, 535, 545, 555, 565, 575, 585, 595, 605, 615 lb
Women: 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 370, 375, 380, 385, 390, 395, 400, 405, 410, 415 lb
For Time
500 meter Swim
For Time
50 Wall Ball Shots (30/20 lb)
25 Med-Ball GHD Sit-Ups (30/20 lb)
Hill Sprint with Med Ball (30/20 lb)
For Time
10 Squat Cleans (245/165 lb), by 2:00
8 Squat Cleans (265/180 lb), by 4:00
6 Squat Cleans (285/195 lb), by 6:00
4 Squat Cleans (305/205 lb), by 8:00
2 Squat Cleans (325/215 lb), by 11:00
For Time
200 meter SkiErg
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
0.4 mile Assault Air Bike
50/40 Double-Unders
200 meter Row
50/40 Double-Unders
200 meter SkiErg
90 foot Sled Pull (310/220 lb)
Time Cap: 11 minutes
For Time
For Men:
12 Ring Handstand Push-Ups
15 Back Squats (225 lb)
20 Burpees
9 Ring Handstand Push-Ups
18 Front Squats (205 lb)
20 Burpees
6 Ring Handstand Push-Ups
21 Overhead Squats (185 lb)
20 Burpees
For Women:
15 Back Squats (165 lb)
20 Burpees
6 Ring Handstand Push-Ups
18 Front Squats (145 lb)
20 Burpees
4 Ring Handstand Push-Ups
21 Overhead Squats (125 lb)
20 Burpees
2 Ring Handstand Push-Ups
Time Cap: 16 minutes
For Time
40 Box Jumps (30/24 in)
20 D-Ball Cleans (150/100 lb)
Time Cap: 5 minutes
For Time
3 Pegboard Ascents
21 Thrusters (135/85 lb)
2 Pegboard Ascents
15 Thrusters (135/85 lb)
1 Pegboard Ascent
9 Thrusters (135/85 lb)
Time Cap: 10 minutes
For Time
280 feet Handstand Walk
3 Rounds for Time
500 meter Berm Run
2 Rope Climb
40 foot Snail Push
2 rope Climb*
*Each time they pass through the rig they will complete 2 Rope Climbs (twice during rounds 1 and 2, once on the final round).
Time Cap: 21 minutes