Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
2 Rounds For Time
34 Push-Ups
50 yard Sprint
34 Deadlifts (135/95 lb)
50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
34 Clean-and-Jerks (95/65 lb)
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14 lb)
50 yard Sprint
34 Pull-Ups
50 yard Sprint
AMRAP in 11 minutes
11 Burpee Box Step-Overs*
11 Dumbbell Thrusters (35/20 lb)
*Add 1 Rep Each Round
For Time
25-20-15-10 reps of:
Calorie Row
16-12-8-4 reps of:
Burpee Broad-Jumps (6/4 ft)
Time Cap: 10 minutes
5 Rounds For Time
7 Muscle-Ups
21 Target Burpees (12/8 in)
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (315/225 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Burpees
3 Rounds for Time
30 Dumbbell Front Squats (35/25 lb)
30 Up-Downs
EMOM in 10 minutes
Odd minutes: 15 Burpees
Even minutes: 30 Russian Kettlebell Swings (24/16 kg)
EMOM For Total Load in 10 minutes
Odd Minutes:
25 Double-Unders
6 Bar Facing Burpees
1 Clean
Even Minutes:
Rest