Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
413 meter Sandbag Carry
Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row
Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row
Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Sandbag Carry
For Time
300 Air Squats
150 American Kettlebell Swings (24/16 kg)
5 Rounds for Time
25 Double-Unders
35 Kettlebell Swings (24/16 kg)
45 Air Squats
For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)
For Time
1 mile Run
50 Burpees
Then, 2 Rounds of:
800 meter Run
25 Air Squats
Finally, 3 Rounds of:
600 meter Run
15 Push-Ups
For Time
20-18-16-14-12-10-8-6-4-2 reps of:
Burpees
Air Squats
Hand Release Push-Ups
10 meter Shuttle Sprint
3 Rounds for Time
200 meter Bucket Carry (70/45 lb)
12 Burpees
58 Air Squats
800 meter Run
Cash-Out:
1 Pull-Up
For Time
From 0:00, perform:
21 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Burpees
1 Round of “Dumbbell DT” (2x50/35 lb)
From 10:00, perform:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
12 Air Squat Hops Over Dumbbell
1 Round of “Dumbbell DT” (2x50/35 lb)
1 Rounds of “Dumbbell DT” consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks
5 Rounds for Time
5 Clean-and-Jerks (60/40 kg)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats