Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 40 minutes
From 0:00-7:00, perform:
Max Wall Climbs
From 7:00-10:00, perform:
Max Burpees
Rest 5 minutes
From 15:00-22:00, perform:
Max Push-Ups
From 22:00-25:00, perform:
Max Double-Unders
Rest 5 minutes
From 30:00-37:00, perform:
Max Sit-Ups
From 37:00-40:00, perform:
Max Thrusters (45/35 lb)
2 Rounds for Time
2 Power Snatches (135/95 lb)
50 Double-Unders
4 Power Cleans (135/95 lb)
25 Kettlebell Swings (24/16 kg)
6 Front Squats (135/95 lb)
50 Hand Release Push-Ups
8 Push Presses (135/95 lb)
25 Burpees
AMRAP in 7 minutes
7 Air Squats
7 Burpees
7 calorie Assault Bike
7 Weighted Box Step Ups (24/20 in, 50/35 lb)
For Time
60 calorie Assault Air Bike
50 Air Squats
40 AbMat Sit-Ups
30 Push-Ups
20 Pull-Ups
10 Burpees
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
For Time
200 Hindu Squats
Every minute on the minute starting at 1:00, perform:
5 Burpees
For Time
66-54-42-30-18 Sit-Ups
33-27-21-15-9 Burpees Over Object
66-54-42-30-18 Jumping Squats
AMRAP in 20 minutes
34 Burpees
7 Hang Snatches (115/75 lb)
20 Air Squats
15 Toes-to-Bars
AMRAP in 35 minutes
Buy-In:
9 Man Makers (2x35/20 lb dumbbells)
11 Burpees
In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups
For Time (with a Partner)
103 Synchro Double-Unders
Then, 19 Rounds of:
12 Alternating Dumbbell Snatches (50/35 lb)
19 Air Squats
15 calorie Row
Finally, perform:
41 Synchro Burpees
Wear a Weight Vest throughout (20/14 lb)