Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
From 0:00-10:00, perform:
30 Squat Clean-and-Jerks (135/95 lb)
From 10:00-20:00, perform:
20 Squat Clean-and-Jerks (165/115 lb)
From 20:00, perform:
10 Squat Clean-and-Jerks (205/145 lb)
For Time
150 Wall Ball Shots (30/20 lb)
3 Rounds for Time
100 Double-Unders
30 Toes-to-Bars
For Time (with a Partner)
3,000/2,500 meter Row / Partner Farmer Carry Hold (2x70/50 lb)
Switch whenever and meters can not be accumulated unless dumbbells are held.
6 Rounds for Time
18/14 calorie Assault Bike
12 Dumbbell Front Squats (2x50/35 lb)
6 Burpee Box Jump Overs (24/20 in)
For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell
5 Rounds for Time
300 meter Run
20 Medicine Ball Cleans (30/20 lb)
10 Deficit Handstand Push-Ups (4/2 in)
27/21 calorie Assault Bike
27 Kettlebell Swings (70/53 lb)
21/15 calorie Assault Bike
21 Kettlebell Swings (70/53 lb)
15/10 calorie Assault Bike
15 Kettlebell Swings (70/53 lb)
9/6 calorie Assault Bike
9 Kettlebell Swings (70/53 lb)
5 Rounds for Time
6 Power Snatches (135/95 lb)
10 Burpees Over Bar
6 Clean-and-Jerks (135/95 lb)
Time Cap: 15 minutes
For Time
75 Toes-to-Bars
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie Assault Bike
Then begin a new clock at 20:00, perform:
75 Wall Ball Shots (30/20 lb)
or
100 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie SkiErg