Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
120 foot Handstand Walk
111 Double-Unders
10 Rounds of Cindy*
9 Deadlift (150% BW)
800 meter Run
7 Overhead Squats (BW)
60 calorie Row
5 Muscle-Ups
Then, AMRAP in 4 minutes of:
3 Bar Over Burpees
2 Thrusters (BW)
1 Legless Rope Climb
*1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
For Time
100 Back Squats (Bodyweight)
Perform 5 Burpees at the top of each minute
5 Rounds for Time
10 Back Squats (225/155 lb)
10 Deadlifts (275/185 lb)
400 meter Sprint
2 minutes Rest
For Time
10 Rope Climbs (15 ft)
20 Back Squats (225 lb)
30 Handstand Push-Ups
40 calorie Row
12-9-6-3 Reps for Time
Back Squats (65% of BW)
Burpee Box Jumps
500 meter Row
For Time
21 Back Squats (135/95 lb)
400 meter Run
21 Front Squats (135/95 lb)
400 meter Run
21 Deadlifts (135/95 lb)
400 meter Run
21 Shoulder-to-Overheads (135/95 lb)
400 meter Run
For Time
50 Back Squats (135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Burpees
20 Back Squats (135/95 lb)
40 AbMat Sit-Ups
10 Back Squats (135/95 lb)
50 Double-Unders
For Time
Buy-In:
From 0:00-13:00, perform:
54 Back Squats (135/95 lb)
100 meter Sprint*
*Each time you rack/drop the weight, perform the sprint as a penalty.
Rest 2 minutes
Then, 6 Rounds of:
4 Power Cleans (135/95 lb)
8 Strict Wide Grip Pull-Ups
14 Slam Ball Burpees (30/20 lb)
100 meter Sprint
Cash-Out:
30 Deadlifts (135/95 lb)
For Time
1,000 meter Row
800 meter Run
50 Ring Dips
100 Pull-Ups
150 Jumping Ball Slams
800 meter Run
1,000 meter Row