Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
20 Power Snatches (135/95 lb)
20 Double-Unders
200 meter Run
15 Power Snatches (135/95 lb)
40 Double-Unders
200 meter Run
10 Power Snatches (135/95 lb)
60 Double-Unders
200 meter Run
5 Power Snatches (135/95 lb)
80 Double-Unders
200 meter Run
13 Rounds for Time
100 meter Sandbag Carry (150/100 lb, 50 meter down & 50 meter back)
7 Strict Pull-ups
16 Sandbag Over the Shoulder Tosses (150/100 lb)
15 Sandbag Squats (150/100 lb)
Boots and utes are optional.
For Time
10 Shoulder-to-Overheads (185/135 lb)
20 Hand Release Push-Ups
15 Handstand Push-Ups
20 Shoulder-to-Overheads (135/95 lb)
15 Hand Release Push-Ups
10 Handstand Push-Ups
30 Shoulder-to-Overheads (75/55 lb)
10 Hand Release Push-Ups
5 Handstand Push-Ups
5 Rounds for Time
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Ball Shots (9/6 kg)
For Time
Buy-In: 532 meter Sandbag Run (40/30 lb)
5 Rounds of:
21 Hand Release Push-Ups
20 Alternating Dumbbell Snatches (50/35 lb)
15 Single-Arm Overhead Dumbbell Lunges (50/35 lb)
Cash-Out: 532 meter Sandbag Run (40/30 lb)
Wear a Weight Vest for the entire workout (20/14 lb)
4 Round For Time
10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups
For Time
201 Single Jump Ropes
100 AbMat Sit-Ups
50 Pull-Ups
25 Thrusters (95/65 lb)
3 Rounds For Time
800 meter Weighted Run (45/35 lb barbell)
3 Rope Climbs (15 ft)
12 Thrusters (135/95 lb)
For Time (with a Partner)
Part A:
1 mile Run
30 Clean-and-Jerks (135/95 lb)
30 Bar Muscle-Ups
Part B:
100 calorie Air Bike
30 Burpees
9 Rope Climbs