Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 10 minutes
3 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
6 Devil Presses (2x50/35 lb)
10 Box Jump Overs (24/20 in)
Continue with this pattern, adding 3 Devil Presses after every round.
For Time (with a Partner)
100 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb) / Partner Hang Hold
100 Box Jump Overs (24/20 in) / Partner Plank Hold
200 foot Single-Arm Overhead Lunges (50/35 lb, each)
21-15-9 Reps for Time
Power Clean-and-Jerks (95/65 lb)
Box Jump Overs (24/20 in)
12 Rounds for Time (with a Partner)
15/12 calorie Assault Bike
5 Burpee Box Get Overs (48/42 in)
6 Rounds for Time
18/14 calorie Assault Bike
12 Dumbbell Front Squats (2x50/35 lb)
6 Burpee Box Jump Overs (24/20 in)
EMOM for 30 minutes
Minute 1: 200/175 meter Ski
Minute 2: 5 Box Jumps (40/30 in)
Minute 3: 3 Power Cleans (205/135 lb)
Repeat 10 times
AMRAP in 20 minutes
10 Strict Handstand Push-Ups
15 Box Jump Overs (24/20 in)
20/15 calorie Row
75 Double-Unders
For Time
413 meter Sandbag Carry
Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row
Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row
Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Sandbag Carry
For Time
1978 meter Run
7 Pull-Ups
24 Box Jumps (24/20 in)
1 Deadlift (65% of 1 RM)
26 Wall Ball Shots (20/14 lb)
173 Air Squats
2008 meter Medicine Ball Run (20/14 lb)
3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees