Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter Run at start and after each 40-rep movement
5 Rounds for Time
20/15 calorie Assault Airbike
15 Air Squats
10 Sit-Ups
For Reps in 8 minutes
Tabata Air Squats
Rest 10 seconds, then:
Max Muscle Ups
For Time
200 Hindu Squats
Every minute on the minute starting at 1:00, perform:
5 Burpees
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
30 Rounds for Time
5 Air Squats
3 Bar Facing Burpees
1 Snatch (185/125 lb)
For Time
100-80-60-40-20 Russian Kettlebell Swings
50-40-30-20-10 Air Squats
25-20-15-10-5 Burpees
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest
4 Rounds for Time
400 meter Run
65 Air Squats
35 Burpee Pull-Ups
AMRAP in 20 minutes
34 Burpees
7 Hang Snatches (115/75 lb)
20 Air Squats
15 Toes-to-Bars