Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Every Minute On the Minute (EMOM) in 10 minutes
2 Squat Cleans (185/135 lb)
2 Box Jumps (30/24 in)
AMRAP in 12 minutes
12 Box Jumps (24 in/20 in)
6 Thrusters (95 lbs/65 lb)
6 Bar-Facing Burpees
24-18-12-6 Reps for Time
Burpee Box Jumps (24/20 in)
Abmat Sit-Ups with Medicine Ball (20/14 lb)
AMRAP in 15 minutes
6 Deadlifts (255/165 lb)
9 Hand Release Push-Ups
12 Box Jumps (24/20 in)
3 Rounds for Time
400 meter Run
21 Dumbbell Burpee Box Step Overs (24/20 in, 2x50/35 lb)*
*Stand tall on the box for every repetition
AMRAP in 16 minutes
4 Squat Cleans (135/95 lb)
11 Burpee Box Jump Overs (24/20 in)
20 Double-Unders
For Time
400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on the Run (20/14 lb)
7 Rounds for Time
3 Clean-and-Jerks (185/115 lb)
6 Handstand Push-Ups
9 Box Jumps (24/20 in)
20 Rounds for Time
1 Cluster (225/145 lb)
4 Burpee Box Jump Overs (30/24 in)