Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
50 Box Jumps (24/20 in)
50 Burpees
50 Dumbbell Hang Clean-and-Jerks (2x50/35 lb)
50 Sit-Ups
Two 8-minute AMRAPs in 18 minutes
12 Alternating Dumbbell Squat Snatches (50/35 lb)
8 Box Jumps (24/20 in)
Rest 2 minutes
Second set picks up where first set left off.
AMRAP in 22 minutes
From 0:00-12:00, AMRAP of:
12 Single-Arm Devil Presses (50/35 lb)
12 Box Jumps (24/20 in)
Rest 2 minutes
From 14:00-22:00, AMRAP of:
8 Single-Arm Devil Presses (50/35 lb)
8 Box Jumps (24/20 in)
12 Rounds in 36 minutes
AMRAP in 1 minute 15 seconds of:
10 Box Jumps (24/20 in)
20 Jumping Split Lunges
Max Jumping Squats
Start a new set every 3 minutes.
Six 3-minute AMRAPs in 23 minutes
AMRAP in 3 minutes of:
10 Right-Arm Dumbbell Thrusters (50/35 lb)
10 Box Jumps (24/20 in)
10 Left-Arm Dumbbell Thrusters (50/35 lb)
10 Box Jumps (24/20 in)
Rest 1 minute
Repeat 6 times. Start each set where the previous set ended.
8 Rounds for Time
6 Clean and Jerks (155/105)
6 Handstand Push-ups
26 Double Unders
13 Box Jumps (24/20)
3 Rounds for Reps
5 min Amrap
9 Power Cleans (135/95)
9 Box Jump Overs (20)
*No touch *
- Rest 5:00 -
5min Amrap
6 Power Cleans (185/125)
6 Box Jump Overs (24/20)
* No touch *
- Rest 5:00 -
5 min Amrap
3 Power Cleans (225/155)
3 Box Jump Overs (30/24)
* No touch *
For Time
10,9,8,7,6,5,4,3,2,1
Burpee Box Jump Over
100m Run between sets
- rest 5 mins -
2 sets
For Time (in a Team of 3)
200 calorie Assault Bike
150 Pull-Ups
100 Burpee Box Jump Overs (24/20 in)
For Time
25 Burpee Box Get-overs (48")
50/40 cal Assault Bike
50 GHD situps
25 Bar Muscle-ups
50 GHD situps
50/40 cal Assault Bike
25 Burpee Box Get-overs (48")