Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 29 minutes
83 Double-Unders
27 Jumping Pull-Ups
10 Deadlifts (155/135 lb)
12 Hang Power Cleans (155/135 lb)
12 Shoulder-to-Overheads (155/135 lb)
9 Burpees
6 Chest-to-Bar Pull-Ups
3 Box Step Overs (24/20 in)
2 Kettlebell Snatches (70/44 lb)
Wear a Weight Vest (20/14 lb)
For Time
50 Air Squats
50 Sit-Ups
25 Push-Ups
25 Burpees
100 Box Step-Ups (24/20 in)
25 Burpees
25 Push-Ups
50 Sit-Ups
50 Air Squats
5 Rounds for Time
50 Box Step-Ups (45/35 lb barbell, 20 in box)
15 Cleans (135/95 lb)
50 Box Step-Ups (45/35 lb barbell, 20 in box)
10 Snatches (135/95 lb)
For Time
1,000 meter Row
4 Deadlifts (225/185 lb)
28 Weighted Box Step-Ups (2x50/35 lb, 24/20 in)
20 Devil Presses (2x35/25 lb)
1,000 meter Row
For Time
Buy-In: 800 meter Run
Then, 2 Rounds of:
7 Power Cleans (135/95 lb)
7 Strict Pull-Ups
7 Shoulder-to-Overheads (135/95 lb)
7 GHD Sit-Ups
7 Front Squats (135/95 lb)
7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
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