Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
For Time
20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats
For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
For Time
50 Back Squats (135/95 lb)
40 Burpees
30 Overhead Squats (135/95 lb)
20 Burpees
10 Front Squats (135/95 lb)
For Time and Reps
AMRAP in 1 minute of:
Back Squats (135/93 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Cleans (50/35 lb)
Then, AMRAP in 1 minute of:
Front Squats (115/73 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Snatches (50/35 lb)
Finally, AMRAP in 1 minute of:
Overhead Squats (95/65 lb)
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (72/54 lb)
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans (135/95 lb)
65 Single Arm Kettlebell Presses (54/34 lb)
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Partner Over Burpees
Each partner wears a Weight Vest (20/14 lb)
3 Rounds for Time
5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)
Three 4-minute AMRAPs in 20 minutes
AMRAP from 0:00-4:00:
27 calorie Row
21 Power Cleans (135/95 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minute Rest
AMRAP from 8:00-12:00:
27 calorie Row
21 Power Cleans (115/80 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 minute Rest
AMRAP from 16:00-20:00:
27 calorie Row
21 Power Cleans (95/65 lb)
15 Burpee Box Jump-Overs (24/20 in)
4 Rounds for Time
18 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
18 Burpee Box Jumps (24/20 in)
3 Rounds for Time
40 Burpees
30 Kettlebell Swings (55/35 lb)
20 Box Jumps (24/20 in)
10 Pull-Ups
Buy In and Cash Out with:
1 mile Run