Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 40 minutes
800 meter Medicine Ball Run (20/14 lb)
100 Kettlebell Swings (53/35 lb)
10 Tire Flips and Jump Thru (As Heavy As Possible)
4 200 meter Fire Hose Drag and Pull (50 ft)
100 Alternating Kettlebell Cleans (53/35 lb)
50 Push-Ups
50 Step Walking Lunges
For Time
8 Rounds of:
8 calorie Assault Bike
8 Double Kettlebell Clean-and-Jerks (2 x 16/12kg)
Then, 8 Rounds of:
8 calorie Assault Bike
8 Single-Arm Kettlebell Clean-and-Jerks (24/16 kg)
For Time
3-6-9-12-15-12-9-6-3 Reps each of:
Clean-and-Jerks (135/95 lb)
Burpees
Knees-to-Elbows
Calorie Assault Air Bike
AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
5 Rounds for Time
5 Clean-and-Jerks (60/40 kg)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
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
AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 meter Run
3 Rounds for Time
6 Bear Complexes (135/95 lb)
100 meter Bear Crawl
5 Rounds (with a Partner) for Time
7 Rope Climbs
16 Barbell Complexes* (135/95 lb)
Cash-Out:
2,015 meter Row
*Barbell Complex is:
1 Deadlift
1 Hang Power Clean
1 Jerk
1 Back Squat