Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Time
Every 6 minutes, perform:
15/12 calorie Row
6 Burpee Box Get Overs (48/42 in)
12/10 calorie Row
6 Burpee Box Get Overs (48/42 in)
9/7 calorie Row
For Time
440 meter Bike Sprint
10-9-8-7-6-5-4-3-2-1 Burpee Pull-Ups
5 Rounds for Time
Every 6 minutes, perform:
15/12 calorie Row
6 Burpee Box Get Overs (48/42 in)
12/10 calorie Row
6 Burpee Box Get Overs (48/42 in)
9/7 calorie Row
For Time
100 Double-Unders
50 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
100 Double-Unders
50 Burpees
100 Double-Unders
8 Rounds for Time
10 Deadlifts (185/125 lb)
10 Bar Facing Burpees
5 Rounds for Time
Every 4 minutes, perform:
12 Toes-to-Bars
12/10 calorie Assault Bike
12 Wall Ball Shots (30/20 lb)
12 Burpees
5 Rounds for Time
500 meter Run
15 Overhead Squats (185/125 lb)
15 Bar Facing Burpees
AMRAP in 20 minutes
15 Burpees
30/24 calorie Row
12 Rounds for Time (with a Partner)
15/12 calorie Assault Bike
5 Burpee Box Get Overs (48/42 in)
6 Rounds for Time
18/14 calorie Assault Bike
12 Dumbbell Front Squats (2x50/35 lb)
6 Burpee Box Jump Overs (24/20 in)