Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 15 minutes
3 Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
AMRAP in 20 minutesContinue until 4 minutes:25 Toes-to-Bars50 Double-Unders15 Squat Cleans (135/85 lb)If completed before 4 minutes, continue until 8 minutes:25 Toes-to-Bars50 Double-Unders13 Squat Cleans (185/115 lb)If completed before 8 minutes, continue until 12 minutes:25 Toes-to-Bars50 Double-Unders11 Squat Cleans (225/145 lb)If completed before 12 minutes, continue until 16 minutes:25 Toes-to-Bars50 Double-Unders9 Squat Cleans (275/175 lb)If […]
AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
If completed before 4 minutes, continue until 8 minutes:
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lb)
If completed before 8 minutes, continue until 12 minutes:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, continue until 16 minutes:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, continue until 20 minutes:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Wednesday 230927
Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 95 lb ♂ 135 lb
Post reps completed to comments.
Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 35 lb ♂ 45 lb
Wednesday 230830
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 125 lb, 20-in box
♂ 185 lb, 24-in box
Post reps completed to comments.
Scaling:
Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 85 lb, 20-in box
♂ 125 lb, 24-in box
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups
Continue until time expires, adding 1 overhead squat each round.
♀ 35 lb, 12-in box
♂ 45 lb, 20-in box