Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders
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)
10 Rounds for Time
30 second Sandbag Hold
2 Burpees
There is no prescribed weight for the Sandbag Hold. Use whatever is available and as heavy as possible. Continue with the pattern, adding 2 Burpees every round.
For Time
30 Pull-Ups
30 Burpees
20 Pull-Ups
20 Burpees
10 Pull-Ups
10 Burpees
3 Rounds for Time
5 Dumbbell Snatches (2x55/35 lb)
10 Burpees
5 Snatches (155/105 lb)
10 Burpees
AMRAP in 5 minutes
10 Overhead Squats (95/65 lb)
10 Burpees
10 Rounds for Time
10 Kettlebell Swings (24/16 kg)
5 Burpees
Every 2 Minutes in 20 minutes
3 Muscle Ups
5 Power Cleans (185/135 lb)
7 Burpees
10 Rounds For TIme
100 meter Sprint
10 Pull-Ups
100 meter Sprint
10 Burpees
30 seconds Rest
EMOM in 8 minutes
3 Squat Clean Thrusters (155/105 lbs)
3 Bar Over Burpees