Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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4 Rounds for Time
20 Jerks (47/34 kg)
20 Air Squats
20 Hang Cleans (47/34 kg)
20 Inverted Burpees
20 Ring Dips
20 Overhead Barbell Lunges (47/34 kg)
Rest 4 minutes
Then, establish in 4 minutes:
1 rep max Snatch
Wear a Safety Mask through the workout.
For Time
5,000 meter Run
82 Burpees
Rest 2 minutes
Then, 10 Rounds of:
7 Deadlifts (135/95 lb)
7 Push-Ups
7 Air Squats
7 Pull-Ups
Rest 2 minutes
Finally, 4 Rounds of:
22 Kettlebell Swings (1.5/1p)
16 Kettlebell Clean-and-Jerks (1.5/1p)
For Time
"Angie's" House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats
"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups
"Fran's" House
15 Thrusters (95/65 lb)
"Nancy's" House
400 meter Run
15 Overhead Squats (95/65 lb)
"Grace/Isabel's" House
20 Ground-To-Overheads (95/65 lb)
"Kelly's" House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)
For Time (in a Team of 3)
100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike
100 Kettlebell Swings (53/35 lb)
For Time (with a Partner)
1,442 Air Squats* (together)
*After every 200 Air Squats, perform the designated number of Ball Cleans (20/14 lb) (each):
200: 2 Ball Cleans
400: 1 Ball Clean
600: 20 Ball Cleans
800: 19 Ball Cleans
1,000: 2 Ball Cleans
1,200: 1 Ball Clean
1,400: 20 Ball Cleans
1,442: 19 Ball Cleans
Wear a Weight Vest (9/6 kg)
Time Cap: 45 minutes
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
AMRAP in 20 minutes
10 Pull-Ups
40 Air Squats
80 Double-Unders
5 Rounds for Time
Max Push-Ups
Max Air Squats
10 Burpees
Rest 60 seconds
10 Rounds for Time
25 Air Squats
50 Jumping Jacks
25 V-Ups
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats