Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
Cash-In: 1,943 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (20/14 lb)
10 Thrusters (135/95 lb)
Cash-Out: 1,967 Row
5 Rounds for Time
5 Deadlifts (315/225 lb)
10 Burpees
For Time
20 Push Presses (65% of 1 RM)
20 Burpees
15 Push Presses (70% of 1 RM)
15 Burpees
10 Push Presses (75% of 1 RM)
10 Burpees
5 Push Presses (80% of 1 RM)
5 Burpees
4 Rounds for Time
400 meter Run
5 Burpee Muscle-Ups
Wear a weight vest (20/14 lb)
AMRAP in 11 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
2 Rounds for Time
21 Burpee Ring Dips
16 Overhead Squats (115/75 lb, from the ground)
4 Rounds For Time (with a Partner)
800 meter Run / 50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Pull-Ups
For Time
30 Burpees
30 Snatches (75/55 lb)
30 Hand Release Push-Ups
30 Snatches (135/95 lb)
20 Handstand Push-Ups
30 Snatches (165/115 lb)
For Time
Buy-In: 95 Double-Unders
6 Rounds of:
10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
11 Burpees
18 Weighted Lunges (50/35 lb) (alternating)
Cash-Out: 95 Double-Unders
For Time
Buy-In:
400 meter Run
50 Double-Unders
Then, 6 Rounds of:
26 Burpees
8 Power Cleans (75/55 kg)
4 Shoulder-to-Overheads (75/55 kg)