Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Double-Unders
10 Box Step-Ups (24/20 in)
10 Push Presses
AMRAP in 10 minutes
50 ft Front Rack Dumbbell Walking Lunges (2x50/35 lb)
16 Toes-to-Bars
12 Alternating Dumbbell Two-Arm Box Step Overs (2x50/35 lb, 24/20 in)
8 Bar Muscle-Ups
Directly after, establish in 6 minutes:
1 rep max Hang Squat Clean
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)
AMRAP in 11 minutes
11 Ground-to-Overheads (95/65 lb)
18 Single Dumbbell Box Step-Ups (24/20 in, 50/35 lb)
18 Burpees
For Time
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Hang Clean and Split Jerk (2x50/35 lb, alternating foot forward)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
Time Cap: 18 minutes
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)