Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
Buy-In: 1,000/750 meter Row
Then, 5 Rounds of:
21 Pull-Ups
7 Push Jerks (135/95 lb)
For Time
40/30 calorie Assault Bike
40 Air Squats
30/22 calorie Assault Bike
30 Air Squats
20/14 calorie Assault Bike
20 Air Squats
10/8 calorie Assault Bike
10 Air Squats
AMRAP in 10 minutes
3 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
6 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
Continue with this pattern, adding 3 Devil Presses after every round.
For Time
30-20-10 Chest-to-Bar Pull-Ups
15-10-5 Overhead Squats (155/105 lb)
2 Rounds for Time (with a Partner)
100 GHD Sit-Ups / Partner Hang Hold
100 Jumping Split Lunges / Partner Front Rack Hold (95/65 lb)
AMRAP in 15 minutes
6x25 yard Shuttle Sprints
10 Left-Arm Dumbell Hang Clean-and-Jerks (50/35 lb)
10 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
50 Double-Unders
For Time
40/30 calorie Row
75 Wall Ball Shots (30/20 lb) / 100 Wall Ball Shots (20/14 lb)
40/30 calorie Row
8 Rounds for Time
10 Deadlifts (185/125 lb)
10 Bar Facing Burpees
For Time (with a Partner)
100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold
100 Box Jump Overs (24/20 in) / Partner Plank Hold
200 foot Single-Arm Overhead Lunges (50/35 lb, each)
5 Rounds for Time
Every 4 minutes, perform:
12 Toes-to-Bars
12/10 calorie Assault Bike
12 Wall Ball Shots (30/20 lb)
12 Burpees