Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 60 minutes
17 Power Cleans (135/95 lb)
75 Air Squats
At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
EMOM For as Long as Possible
Minute 1:
1 Lunge
1 Air Squat
Minute 2:
2 Lunges
2 Air Squats
Continue with this pattern, adding 1 Lunge and 1 Air Squat every minute.
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pull-Ups
25 Air Squats
For Time
50-40-30-20-10 reps of:
Burpee Jumping Air Squats
Push-Ups
AMRAP in 20 minutes
50-40-30-20-10 reps of:
Push-Ups
Kettlebell Swings (53/36 lb)
Then in the remaining time, AMRAP of:
Air Squats
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row
For Time
1,000 meter Run
100 Push-Ups
200 Sit-Ups
300 Air Squats
1,000 meter Run
Cash-In: 1,000 meter Run
Directly into AMRAP in 22 minutes of:
23 Air Squats
7 Burpees
14 Push-Ups
Cash-Out: 1,000 meter Run
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees