Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell
5 Rounds for Time
6 Power Snatches (135/95 lb)
10 Burpees Over Bar
6 Clean-and-Jerks (135/95 lb)
Time Cap: 15 minutes
AMRAP in 25 minutes
5 Burpees to Target (12/6 in)
10 calorie Bike
15 calorie Row
20 Double-Unders
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
For Time
5 Rounds of:
25 calorie Assualt Bike
Rest 1 minute*
Then, five 3-minute AMRAPs of:
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
Rest 1 minute after each AMRAP
Then, perform:
1 mile Run (20/14 lb)
Finally, AMRAP in 5 minutes of:
Sandbag Get-Ups (60/40 lb)
5 Burpees*
*Perform 5 burpees for each get-up under 40 reps.
11 Rounds for Time
9 Burpees
15 Air Squats
EMOM in 20 minutes
5 Knees-to-Chests
5 Burpees
5 Jumping Squats
For Time
100 American Kettlebell Swings (24/16 kg)
200 Russian Kettlebell Swings (24/16 kg)
*Every time you drop the kettlebell, perform:
5 Burpees
10 Push-Ups
15 Air Squats
For Time
100 Wall Ball Shots (20/14 lb)
25 Burpees
100 Lunges
25 Burpees
100 Hand Release Push-Ups
25 Burpees
100 Air Squats
25 Burpees
AMRAP in 20 minutes
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps