Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Three 4-minute AMRAPs in 20 minutes
From 0:00-4:00, AMRAP of:
27 Hang Power Cleans (115/85 lb)
27 Lateral Burpees Over Rower
27/21 calorie Row
Rest 4 minutes
Then, from 8:00-12:00, AMRAP of:
21 Hang Power Cleans (135/95 lb)
21 Lateral Burpees Over Rower
21/15 calorie Row
Rest 4 minutes
Then, from 16:00-20:00, AMRAP of:
15 Hang Power Cleans (155/105 lb)
15 Lateral Burpees Over Rower
15/12 calorie Row
For Time
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
For Time
Buy-In: 30 Burpees
Then, alternating between:
4-8-12-16-20-24-28-32-36-40 Shoulder Taps
20-18-16-14-12-10-8-6-4-2 Chair Dips
3 Rounds For TIme
9 Muscle-Ups
15 Burpee Pull-Ups
21 Pull-Ups
800 meter Run
Wear a weight vest (20/14 lb)
For Time
54 Deadlifts (95/65 lb)
54 Double-Unders
54 Cleans (95/65 lb)
54 Burpees
AMRAP in 20 minutes
18 Wall Ball Shots (20/14 lb)
18 American Kettlebell Swings (55/35 lb)
7 Power Cleans (135/95 lb)
12 Burpees
15 Rounds for Time
100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups
With a Running Clock for Reps
Buy-In:
25 Jumping Jacks
3 Burpees
Then, AMRAP in 4 minutes of:
10 Sit-Ups
5 Push-Ups
38 Rounds for Time
4 Lateral Burpees over Bar
1 Squat Clean (185/135 lb)
23 Double-Unders
Cash-Out: 77 Pull-Ups
For Time
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climbs (15 ft)
1 mile Run
100 Burpees