Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Three 4-minute AMRAPs in 20 minutes
AMRAP from 0:00-4:00:
27 calorie Row
21 Power Cleans (135/95 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minute Rest
AMRAP from 8:00-12:00:
27 calorie Row
21 Power Cleans (115/80 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minute Rest
AMRAP from 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs (24/20 in)
EMOM in 20 minutes
1 Clean-and-Jerk (80% of 1 RM)
1 Clean (1 RM)
5 Burpee Box Jumps (24/20 in)
4 Rounds for Time
100 foot Plate Overhead Walking Lunges (45/35 lb)
30 Box Jumps (24/20 in)
20 Wall Ball Shots (20/14 lb)
10 Handstand Push-Ups
For Time
500 meter Farmer's Carry (25/15 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Weighted Run (35/25 lb)
25 Burpee Box Jump Overs (30/24 in)
500 meter Farmer's Carry (25/15 lb)
3 AMRAPs in 17 minutes
AMRAP in 5 minutes
10 Power Cleans (135/95 lb)
12 Burpees
14 Box Jumps (24/20 in)
20 Sit-Ups
Max distance Row
Rest 1 minute
AMRAP in 24 minutes
Buy-In:
92 Double-Unders
7 Burpees
Then, AMRAP in remaining time of:
7 Deadlifts (275/205 lb)
24 Box Jumps (30/24 in)
450 meter Row
For Time
50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row
For Time
10 Power Snatches (135/95 lb)
30 Toes-to-Bars
10 Squat Cleans (135/95 lb)
30 Box Jumps (24/20 in)
10 Thrusters (135/95 lb)
30 Burpees
For Time
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (1/.75 Pood)
25 Pull-Ups
For Time
1600 meter Run
25 Push Presses (155/105 lb)
50 Box Jumps
25 Deadlifts (155/105 lb)
50 Sit-Ups
25 Cleans (155/105 lb)
50 Pull-Ups
1600 meter Run