Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)
7 Rounds for Time
10 Hand-Release Push-Ups
10 Alternating Dumbbell Clean-and-Jerks (50/35 lb)
10 Burpees over Dumbbell
Time Cap for each round: 3 minutes
For Time
30 Power Snatches
Every minute on the minute starting at 0:00, perform:
5 Bar Facing Burpees
AMRAP in 12 minutes
21 Wall Ball Shots (20/14 lb)
15 Toes-to-Bars
9 Burpees to Bar (6 in target)*
*Burpee bar must be 6 inches away from fingertips when standing fully extended under bar with arms outstretched.
5 Rounds for Reps in 24 minutes
1 minute Reverse Lunges
1 minute Burpees
1 minute AbMat Sit-Ups
1 minute Double-Unders
1 minute Rest
For Time
3 Rounds of:
200 meter Run
16 Dumbbell Snatches (50/35 lb)
Rest 3 minutes
Then, 3 Rounds of:
16 Burpees
16 Dumbbell Snatches (50/35 lb)
For Time
From 0:00-10:00, 21-15-9 reps of:
Deadlifts (225/155 lb)
Burpee Pull-Ups
From 10:00, 42-30-18 reps of:
Hang Clean-and-Jerks (95/65 lb)
GHD Sit-Ups
3 Rounds for Time
15/12 calorie Row
15 Lateral Burpees Over Rower
12/9 calorie Row
12 Lateral Burpees Over Rower
9/6 calorie Row
9 Lateral Burpees Over Rower
Time Cap for each round: 10 minutes
Three 10-minute EMOMs in 32 minutes
From 0:00-10:00, EMOM of:
200/175 meter Row
Rest 1 minute
From 11:00-21:00, EMOM of:
6 Clean-and-Jerks (135/95 lb)
Rest 1 minute
From 22:00-32:00, EMOM of:
10 Bar Facing Burpees
10 Rounds for Time
200 meter Sprint
10 Burpee Box Jump Overs (24/20 in)