Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
200 foot Front Rack Dumbbell Lunges (2x50/35 lb)
50 Burpees to Bar (6/4 in)
200 foot Front Rack Dumbbell Lunges (2x50/35 lb)
10 Rounds for Time
Every 1:30, perform:
100 meter Sprint
4 Rounds for Time
400 meter Run
40 Air Squats
For Time
5 mile Run
After each 5 minute run interval:
50 Air Squats
50 Push-Ups
5 Rounds for Time
60 High Knees
30 Burpees
20 Chair Dips
10 Air Squats
For Time
10 Wall Walks
Then, 100-80-60-40-20 reps of:
Air Squats
Sit-Ups
Finally, perform:
10 Handstand Push-Ups
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Mountain Climbers (L+R)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks