Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike
3 Rounds for Time
0.5 mile Run
50 Air Squats
3 Rounds For Time
75 Air Squats
25 Ring Handstand Push-Ups
25 L-Pull-Ups
5 Rounds for Time
44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats
Wear a Weight Vest (20/14 lb)
2 Rounds for Time
18 Deadlifts (90/60 kg)
400 meter Run
84 Air Squats
Five 3-minute AMRAPs in 19 minutes
3 Kettlebell Power Cleans (40/32 kg)
6 Push-Ups
9 Air Squats
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (95/65 lb)
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
50-40-30-20-10 Reps for Time
Burpees
Air Squats
Push-Ups
Sit-Ups