Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
5 Dumbbell Deadlifts (2x50/35 lb)
6 Dumbbell Hang Cleans (2x50/35 lb)
7 Dumbbell Front Squats (2x50/35 lb)
8 Dumbbell Push Presses (2x50/35 lb)
35 Double-Unders
200 meter Run
Buy-In: 54 second Silence
12-9-6-3 Reps for Time
Deadlifts (60% BW)
Ring Rows
AMRAP in 30 minutes
5 Deadlifts (120/90 kg)
7 Pull-Ups
9 Push-Ups
5 Rounds for Time
12 Handstand Push-Ups
19 Chest-to-Bar Pull-Ups
30 Reverse Lunge Steps
28 Deadlifts (155/105 lb)
28 Push Presses (2x50/35 lb)
EMOM in 10 minutes
4 Front Squats (225/155 lb)
10 Double-Unders
21-15-9 Reps for Time
Squats Snatches (50/35 kg)
Kettlebell Swings (32/24 kg)
Toes-to-Bars
Buy-Out:
100 Double-Unders
3 Rounds For TIme
800 meter Run
5 Front Squats (225/155 lb)
200 meter Run
11 Chest-to-Bar Pull-Ups
400 meter Run
12 Kettlebell Swings (2/1.5 pood)
7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run
10 Rounds for Time
1 Strict Press (135/95 lb)
2 Push Presses (135/95 lb)
3 Push Jerks (135/95 lb)
4 Handstand Push-Ups
10 Push-Ups
3 Rounds for Time
1000 meter Row
21 Push-Ups
100 meter Sled Drag
15 L Pull-Ups
100 meter Sled Drag
9 Kettlebell Swings (1.5 pood)
1 Rope Climb