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
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps
12 Back Squats
16 Knees-to-Elbows
20 calorie Assault Air Bike
10 Rounds for Time
15 Airs Squats
5 Burpee Box Jumps (24/20 in)
4 Cleans (155/105 lb)
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)