Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
30 Weighted Sit-Ups (15/10 kg)
24 Box Jumps (60/50 cm)
30 Kettlebell Swings (20/16 kg)
24 Burpees
30 Deadlifts (50% 1RM)
24 Wall Ball Shots (9/6 kg)
30 Push-Ups
24 Air Squats
30 Double-Unders
For Time
100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35 lb bar)
400 meter Run
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (1/.75 pood)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
Every Minute On the Minute (EMOM) in 9 minutes
5 Back Squats (225/155 lb)
5 Burpee Box Jumps (20 in)
For Time
10 Back Squats (275/185 lb)
10 Burpee Box Jumps (24/20 in)
10 Front Squats (225/155 lb)
10 Burpee Box Jumps (24/20 in)
10 Cleans (185/135 lb)
10 Burpee Box Jumps (24/20 in)
10 Snatches (135/95 lb)
10 Burpee Box Jumps (24/20 in)
5 Rounds For Time
Bear Crawl (100 ft)
Standing Broad-Jumps (100 ft)
Perform 3 Burpees after every 5 Broad-Jumps
Wear a Weight Vest (20/14 lb)
24-18-12-6 Reps for Time
Burpee Box Jumps (24/20 in)
Abmat Sit-Ups with Medicine Ball (20/14 lb)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
21-15-9 Reps for Time
Thrusters (135/95 lb)
Burpee Box Jumps (24/20 in)
Handstand Push-Ups
AMRAP in 20 minutes
20 Alternating Pistols
20 Burpees
15 Box Jumps (24/20 in)
6 Muscle-Ups
7 Rounds for Time
10 Burpees
8 Pull-Ups
6 Box Jumps (30/24 in)
4 Handstand Push-Ups
2 Muscle-Ups