Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
Three 8-minute AMRAPs in 28 minutes
Buy-In: 1,000/800 meter Row
Directly into, AMRAP in 8 minutes:
2 Dumbbell Box Step-Ups (2x50/35 lb)
2 Push-Ups
4 Dumbbell Box Step-Ups (2x50/35 lb)
4 Push-Ups
Continue with this pattern, adding 2 reps to each movement every round.
Rest 2 minutes after each 8-minute AMRAP.
AMRAP in 20 minutes
20 Right-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
20 Weighted Box Step Ups (24/20 in, 50/35 lb)
20 Left-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
20 Weighted Box Step Ups (24/20 in, 50/35 lb)
AMRAP in 20 minutes
Every 2 minutes, perform AMRAP of:
10 Single-Arm Devil Presses (50/35 lb)
Max Weighted Step-Ups (20 in, 50/35 lb)
AMRAP in 29 minutes
Every 5 minutes, perform AMRAP of:
20 Weighted Chair Step-Ups (45/35 lb)
30 V-Ups
20 Bent Over Rows (45/35 lb plate)
1 minute Rest
For Time:
2,000/1,750 meter Row
- Top of 10 mins Start -
Then, AMRAP in 7 minutes of:
Max Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
- Top of 20 mins Start -
Finally, perform:
1000m/750m Row