Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
10 Thrusters (135/95 lb)
10 Pull-Ups
9 Thrusters (135/95 lb)
9 Pull-Ups
Continue pattern until:
1 Thruster (135/95 lb)
1 Pull-Up
Then:
1 Overhead Squats (95/65 lb)
1 Handstand Push-Up
2 Overhead Squats (95/65 lb)
2 Handstand Push-Ups
Continue pattern until:
10 Overhead Squats (95/65 lb)
10 Handstand Push-Ups
3 Rounds For Time
800 meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16 kg)
40 Sumo Deadlift High-Pulls (40/30 kg)
AMRAP in 25 minutes
7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar
For Time
50 Strict Pull-Ups
100 Hand-Release Push-Ups
5 km Run
Wear a Weight Vest (20/14 lb)
For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
For Time
2000 meter Row
50 Thrusters (135/95 lb)
2000 meter Row
5 Rounds for Time
400 meter Run
25 Air Squats
Carry a Sandbag (25/15 kg) throughout the workout
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
5 Rounds for Time
41 Air Squats
41 Push-Ups
41 Sit-Ups
41 Pull-Ups
For Time
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted vest (20/15 lb)