3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest
For Time
1 Round of:
15 Wall Ball Shots (20/14 lb, 10/9 ft)
154 Kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees
Rest 5 minutes after each round
Eight Tabatas in 39 minutes
Tabata Thrusters (95/65 lb)
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans (135/95 lb)
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts (200/150 lb)
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings (1.5/1 pood)
1 minute Rest
Tabata Row
For Time
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Then, 800 meter Run with medicine ball (20/14 lb)
Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Then, 400 meter Run with medicine ball (20/14 lb)
Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)