9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
6 Russian Kettlebell Swings (53/35 lb)
Wear a Weight Vest (20/14 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
6 Russian Kettlebell Swings (53/35 lb)
Wear a Weight Vest (20/14 lb)
For Time
400 meter Run
40 Russian Kettlebell Swings (24/16 kg)
40 Kettlebell Taters (24/16 kg)
300 meter Run
30 Russian Kettlebell Swings (24/16 kg)
30 Kettlebell Taters (24/16 kg)
200 meter Run
20 Russian Kettlebell Swings (24/16 kg)
20 Kettlebell Taters (24/16 kg)
100 meter Run
10 Russian Kettlebell Swings (24/16 kg)
10 Kettlebell Taters (24/16 kg)
For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
For Time
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Ballistic Rows (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Push Presses (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
For Time
6 Russian Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
20 American Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
8 Left-Arm Kettlebell Swings (70/53 lb)
8 Right-Arm Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)
49 Russian Kettlebell Swings (70/53 lb)
49 meter Farmer's Carry (70/53 lb)