Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 30 minutes
Minute 1: 100 meter Run
Minute 2: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
Minute 3: 10/8 calorie Bike
Minute 4: 1 Round of Single-Arm Dumbbell DT (55/35 lb)
Minute 5: Max Burpees
1 Round of DT consists of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
For Time
20 calorie Bike/Row/Erg
56 Deadlifts (225/155 lb)
20 calorie Bike/Row/Erg
56 Wall Ball Shots (20/14 lb)
20 calorie Bike/Row/Erg
56 Pull-Ups
20 calorie Bike/Row/Erg
56 Toes-to-Bars
Perform 5 Burpees at the top of each minute
5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups
For Time
10-8-7-6-5-4-3-2-1 reps of:
Jump Squats
Sit-Ups
Burpees
Time Cap: 20 minutes
AMRAP in 17 minutes
From 0:00-6:00, AMRAP of:
20 Air Squats
19 Burpees
5 minutes Rest
Then from 11:00-17:00, AMRAP of:
24 Sit-Ups
7 Push-Ups
For Time
50 Burpees
50 Air Squats
50 Hollow Rocks
50 Push-Ups
Buy-in:
1000 meter Row
For Time
400 meter Run
100 Crunches
400 meter Run
100 Burpees
400 meter Run
150 Push-Ups
400 meter Run
200 Air Squats
400 meter Run
AMRAP in 30 minutes
30 Air Squats
20 Box Jumps (24/20 in)
32 meter Walking Lunges
20 Hand Release Push-Ups
15 Burpees
100 meter Run
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps
For Time
50 Thrusters (45/35 lb)
45 Air Squats
40 Pull-Ups
35 Box Jumps (24/20 in)
30 Toes-to-Bars
25 Hand Release Push-Ups
20 Sit-Ups
15 Burpees
10 Handstand Push-Ups
5 Overhead Squats (45/35 lb)