Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 26 Burpees
Then 6 Rounds of:
19 Kettlebell Swings (53/35 lb)
20 Push-Ups
19 Goblet Squats (53/35 lb)
Buy-Out: 3 minutes and 49 seconds Forearm Plank Hold*
*Perform a penalty for each break or rest from Plank:
- 1st Break: 3 Burpees
- 2nd Break: 4 Burpees
- 3rd Break and more: 9 Burpees
For Time
48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
Then:
48 Sit-Ups
For Time
1,500 meter Run
100 Wall Ball Shots (20/14 lb)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter Run
For Time (with a Partner)
2,016 meter Row / Plank Hold
66 Dumbbell Snatches (45/30 lb)
65 Toes-to-Bars
55 Goblet Squats (32/24 lb)
53 Burpees
37 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups
37 Thrusters (115/85 lb)
53 Burpees
55 Goblet Squats (32/24 lb)
65 Toes-to-Bars
66 Dumbbell Snatches (45/30 lb)
2,016 meter Row / Plank Hold
12 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells
For Time
30 Squat Clean to Shoulder-to-Overheads (185/135 lb)
5 Rounds for Time
7 Bar Muscle-Ups
7 Dumbbell Squat Clean Thrusters (2x70/50 lb)
For Time
20 Squat Cleans (135/95 lb)
2000 meter Row
20 Clean-and-Jerks (135/95 lb)
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
Round 4: 205/145 lb
Round 5: 225/155 lb
For Time
1,800 meter Run
Then, 7 Rounds of:
7 Clean-and-Jerks (155/110 lb)
19 Wall Ball Shots (20/14 lb)