Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
800 meter Run
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
1 Muscle-Up
6 Rounds for Time
1 Bear Complex (115/75 lb)
6 Pull-Ups
8 Overhead Walking Lunges (45/25 lb)
9 Burpees
Every 3 Minutes on the Minute in 18 minutes
7 Bear Complexes (135/95 lb)
14 Burpees
21 Double-Unders
One “Bear Complex” consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
For Time (with a Partner)
400 meter Run with Deadball (20/15 kg)
Then 5 rounds of:
40 Ball Slams (20/15 kg)
2 Tuck Jumps
40 Pull-Ups
40 Power Cleans (40/60 kg)
40 Push-Ups
40 Shoulder-to-Overhead (40/60 kg)
100 meter Run
Then:
400 meter Run with Deadball (20/15 kg)
Time cap: 60 minutes
12-9-6 Reps For Time
Deadlifts (275/185 lb)
Bench Presses (185/105 lb)
Chest-to-Bar Pull-Ups
3 Rounds for Time
12 Deadlifts (275/205 lb)
24 Box Jumps (24/20 in)
AMRAP in 20 minutes
3 Thrusters (50% bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
3 Rounds for Time
5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)
5 Rounds for Time
500 meter Run
20 Box Jumps (24/20 in)
20 Pull-Ups
5 Handstand Push-Ups
7 Rounds for Time
3 Clean-and-Jerks (185/115 lb)
6 Handstand Push-Ups
9 Box Jumps (24/20 in)