Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 Double-Unders
50 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
100 Double-Unders
50 Burpees
100 Double-Unders
For Time
500 Step-Ups
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Back Extensions
AMRAP in 10 minutes
30 Double-Unders
8 Wall Ball Shots (30/20 lb)
10 Dumbbell Box Step Overs (2x50/35 lb, 20 in)
3 Rounds for Time
13 Deadlifts (225/155 lb)
13 Burpees
13 Dumbbell Clusters (2x50/35 lb)
13 Pull-Ups
13 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
3 Rounds for Time
20 Back Squats (205/125 lb)
20 Box Step Ups (30/24 in)
AMRAP in 20 minutes
4 Box Step-Ups (24/20 in)
4 Jumping Jacks
4 Shoulder Taps
Continue with this pattern, adding 4 reps to each movement after every round.
8 Rounds for Time
11 Single Dumbbell Box Step-Ups (50/35 lb)
22 Unbroken Double-Unders
2 Rope Climbs
1 Squat Clean (225/155 lb)
Cash-Out:
2,019 meter Row
5 Rounds for Time
100 Box Step-Ups (45/35 lb backpack)
65 foot Bear Crawl Medball Push (20 lb)
For Time
2 mile Run
16 Burpees
85 Box Step-Ups (20/16 in)
Wear a Weight Vest (50/30 lb). Or if you have Bunker Gear, wear it.
Every 3 Minutes on the Minute in 30 minutes
6 Dumbbell Thrusters (2x50/35 lb)
6 Dumbbell Hang Clean-and-Jerks (2x50/35 lb)
6 Dumbbell Burpees (2x50/35 lb)
6 Weighted Box Step-Ups (2x50/35 lb)