For Time
1 mile Run
6 Tire Flips
17 Pull-Ups
1 mile Run
7 Kettlebell Snatches (53/35 lb)
15 Deadlifts (225/155 lb)
10 Sandbag Ground to Over-the Shoulders
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
1 mile Run
6 Tire Flips
17 Pull-Ups
1 mile Run
7 Kettlebell Snatches (53/35 lb)
15 Deadlifts (225/155 lb)
10 Sandbag Ground to Over-the Shoulders
For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
For Time
25 Pull-Ups
10 Deadlifts (225/155 lb)
50 Push-Ups
10 Deadlifts (225/155 lb)
75 Sit-Ups
10 Deadlifts (225/155 lb)
100 Air Squats
10 Deadlifts (225/155 lb)
125 Flutter Kicks (4 counts)
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
For Time
1 mile Sandbag Run (50/30 lb)
Then, 7 Rounds of:
30 Sandbag Back Squats (50/30 lb)
10 Sandbag Strict Presses (50/30 lb)
Finally, perform:
1 mile Sandbag Run (50/30 lb)
Wear a Weight Vest (20 lb)