Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
21/16 calorie Assault Bike
12 Bar Muscle-Ups
15/12 calorie Assualt Bike
9 Bar Muscle-Ups
9/8 calorie Assault Bike
6 Bar Muscle-Ups
Rest 5 minutes
21/16 calorie Assault Bike
9 Bar Muscle-Ups
15/12 calorie Assault Bike
6 Bar Muscle-Ups
9/8 calorie Assault Bike
3 Bar Muscle-Ups
Five 3-minute AMRAPs in 19 minutes
5 Clean-and-Jerks (135/95 lb)
10 Box Jumps (24/20 in)
Rest 1 minute
For Time
1,000 meter Row
30 Sandbag Ball Slams (50/30 lb)
50 Toes-to-Bars
750 meter Row
35 Push-Ups
25 Sandbag Ball Slams (50/30 lb)
500 meter Row
20 Sandbag Ball Slams (50/30 lb)
20 Toes-to-Bars
For Time
2 Rounds of:
100 Double-Unders
25 Thrusters (75/55 lb)
25 Bar Facing Burpees
Rest 5 minutes
Directly into:
200 Double-Unders
50 Thrusters (75/55 lb)
50 Bar Facing Burpees
5 Rounds for Time
24/18 calorie Assault Bike
24 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
72 Double-Unders
Rest same time it takes to complete 1 round.
For Time
50 GHD Sit-Ups
25 Squat Snatches (115/75 lb)
Rest 5 minutes
50 GHD Sit-Ups
25 Squat Clean Thrusters (115/75 lb)
Ten 2-minute AMRAPs in 29 minutes
12 Bar Facing Burpees
Max Barbell Reverse Lunges (95/65 lb)
Rest 1 minute between 2-minute AMRAPs
Then from 35:00, perform:
800 meter Run
Three 8-minute AMRAPs in 28 minutes
Buy-In: 1,000/800 meter Row
Directly into, AMRAP in 8 minutes:
2 Dumbbell Box Step-Ups (2x50/35 lb)
2 Push-Ups
4 Dumbbell Box Step-Ups (2x50/35 lb)
4 Push-Ups
Continue with this pattern, adding 2 reps to each movement every round.
Rest 2 minutes after each 8-minute AMRAP.
For Time
3 Rounds of:
24 Wall Ball Shots (20/14 lb)
12 Toes-to-Bars
6 Power Cleans (185/115 lb)
Rest 5 minutes
Directly into, 3 Rounds of:
Same as above.
3 Rounds for Time
400 meter Run
21 Power Snatches (75/45 lb)
12 Bar Muscle-Ups