Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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With a Running Clock for Reps
20 second Push-Ups while Holding Breath
40 second Box Jump Overs (24/20 in)
20 second Kettlebell Swings while Holding Breath (24/16 kg)
40 second Air Squats
Cash-Out: 46 second Breath Hold
Three AMRAPs in 24 minutes
AMRAP in 6 minutes:
5 Sumo Deadlift High-Pulls (60/40 kg)
10 Hang Squat Cleans (60/40 kg)
15 Push Presses (60/40 kg)
Rest 3 minutes
Then, AMRAP in 6 minutes:
50 Double-Unders
100 meter Shuttle Sprint
250 meter Row
Rest 3 minutes
Then, AMRAP in 6 Minutes:
15 Pull-Ups
30 Box Jump-Overs (60/50 cm)
45 Air Squats
For Time
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)
Buy-In: 2,008 meter Row
Then, AMRAP in 20 minutes:
7 Deadlifts (185/135 lb)
3 Back Squats (185/135 lb)
10 Box Jumps (24/20 in)
37 AbMat Sit-Ups
Cash-Out: 2,020 meter Row
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (72/54 lb)
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans (135/95 lb)
65 Single Arm Kettlebell Presses (54/34 lb)
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Partner Over Burpees
Each partner wears a Weight Vest (20/14 lb)
4 Rounds for Time
20 Shoulder-to-Overheads*
15 Front Squats
20 Box Jump Overs (24/20 in)
*Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 175/125 lb
Round 4: 205/145 lb
Time Cap: 22 minutes
5 Rounds for Time
19 Chest-to-Bar Pull-Ups
12 Box Jumps (30/24 in)
8 Squat Cleans (75/45 kg)
For Time (with a Partner)
5,000 meter Row
50 Front Squats
60 Box Jumps
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
50/35 calorie Row
Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B
From 10:00-15:00:
Buy-In:
35/25 calorie Row
Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C
From 20:00-25:00:
Buy-In:
20/15 calorie Row
Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)
6 Rounds For TIme
400 meter Sandbag Carry (50/40 lb)
12 Push Presses (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pulls (95/65 lb)