Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14 lb)
AMRAP in 25 minutes
15 Push-Ups
45 Air Squats
15 calorie Row
AMRAP in 26 minutes
From 0:00-12:00, AMRAP of:
10 Air Squats
10 Alternating Weighted Reverse Lunges (50/35 lb)
20 Air Squats
20 Alternating Weighted Reverse Lunges (50/35 lb)
Continue with this pattern, adding 10 reps to each movement every round.
Rest 2 minutes
From 14:00-26:00, AMRAP of:
10 Hand Release Push-Ups
5 Strict Pull-Ups
20 Hand Release Push-Ups
10 Strict Pull-Ups
Continue with this pattern, adding 10 Hand Release Push-Ups and 5 Strict Pull-Ups every round.
Two 10-minute AMRAPs in 22 minutes
10 Right-Arm Dumbbell Snatches (50/35 lb)
10 Air Squats
10 Left-Arm Dumbbell Snatches (50/35 lb)
10 Push-Ups
Rest 2 minutes between sets. Second set picks up where first set left off.
10 Rounds for Reps
30 Jumping Air Squats
30/20 Alternating Leg V-Ups
Max Dumbbell Hang Clean-and-Jerks (50/35 lb)
12 Rounds in 36 minutes
AMRAP in 1 minute 15 seconds of:
10 Box Jumps (24/20 in)
20 Jumping Split Lunges
Max Jumping Squats
Start a new set every 3 minutes.
AMRAP in 20 minutes
100 Dumbbell Hang Clean-and-Jerks (50/35 lb)
100 Push-Ups
100 Sit-Ups
100 Air Squats
Five 5-minute AMRAPs in 37 minutes
AMRAP in 5 minutes
20 Alternating Dumbbell Snatches (50/35 lb)
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 minutes
Repeat 5 times. Start the next round where the previous round ended.
8 Rounds for Reps
AMRAP in 90 seconds of:
25 Weighted Squats (45/25 lb)
Max Double-Unders
Rest 30 seconds
4 Rounds for Reps
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats