Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Three 10-minute AMRAPs in 30 minutes
AMRAP from 0:00 to 10:00:
10 Box Jumps (24/20 in)
10 Burpees
10 Pull-Ups
AMRAP from 10:00 to 20:00:
2 Rope Climbs
20 Air Squats
30 Double-Unders
AMRAP from 20:00 to 30:00:
200 meter Run
5 Deadlifts (225/155 lb)
5 Handstand Push-Ups
With a Running Clock in 26 minutes
From 0:00-5:00, perform:
50 Burpee Star Jumps
Then from 5:01-10:00, AMRAP of:
3 Dumbbell Thrusters (50/35 lb)
2 Overhead Lunges (50/35 lb)
1 Prison Burpee
Then from 10:01-18:00, perform:
21-15-9
Alternating Dumbbell Snatches (50/35 lb)
Dumbbell Deadlifts (50/35 lb)
15-12-9
Dumbbell Hang Snatches (50/35 lb)
Sit-Ups
12-9-6
Dumbbell Shoulder-to-Overheads (50/35 lb)
Hands to Toes V-Ups
Finally from 18:01-26:00, perform:
10 Dumbbell Ground-to-Overheads (50/35 lb)
20 Jumping Squats
30 Jumping Jacks
40 Russian Twists
30 Jumping Jacks
20 Jumping Squats
10 Dumbbell Ground-to-Overheads (50/35 lb)
For Time
50 Back Squats (135/95 lb)
50 Deadlifts (135/95 lb)
50 Bar Over Burpees
AMRAP (in a Team of 3) in 45 minutes
Buy-In:
1,962 meter Row
210 Back Squats (50/35 kg)
Then, AMRAP in remaining time of:
57 Burpees
57 Deadlifts (80/55 kg)
57 Kettlebell Swings (24/20 kg)
For Time
Cash-In:
800 meter Kettlebell Run (45/35 lb)
50 Box Jumps (24/20 in)
50 Wall Ball Shots (20/14 lb)
1 minute Hang Hold
50 Kettlebell Swings (45/35 lb)
50 Ball Slams (20/14 lb)
200 meter Farmer's Carry (2x45/25 lb)
1 minute Hang Hold
50 Push Presses (95/65 lb)
50 Hand Release Push-Ups
50 Jumping Pull-Ups
50 Tire Flips (230/160 lb)
200 meter Farmer's Carry (2x45/35 lb)
1 minute Hang Hold
50 Burpees
Cash-Out:
800 meter Kettlebell Run (45/35 lb)
75 second Hang Hold*
*Penalty for breaking during the 75-second hang hold: perform 75 burpees
4 Rounds for Time
3 Deadlifts (1.5 x Bodyweight)
6 Burpees
9 Box Jumps (24/20 in)
AMRAP in 6 minutes
6 Overhead Squats (135/95 lb)
6 Burpee Box Jump Overs (30/24 in)
6 Thrusters (135/95 lb)
6 Burpee Box Jump Overs (30/24 in)
3 Rounds for Time
5 Thrusters (155/105 lb)
10 Burpees
15 Box Jumps (24/20 in)
20 Kettlebell Swings (24/16 kg)
5 Rounds for Time
8 Burpee to Target Touch (30 cm)
24 Box Jumps (70/60 cm)
41 No-Squat Wall Ball Shots (20/14 lb)
*Every 3 minutes on the minute, perform:
50 meter Sprint with Medicine Ball (20/14 lb)
5 Rounds for Time
3 Clean-and-Jerks (225/185 lb)
6 Handstand Push-Ups
9 Burpee Box Jumps (24/20 in)