For Time
101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row
For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)
For Time
100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row
*Run 800m after every row distance.
For Time
21 Overhead Squats (95/65 lb)
9 Burpee Box Jumps (24/20 in)
500 meter Row
15 Overhead Squats (95/65 lb)
15 Burpee Box Jumps (24/20 in)
500 meter Row
9 Overhead Squats (95/65 lb)
21 Burpee Box Jumps (24/20 in)
500 meter Row
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)