Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
100 meter Run
2 Kettlebell Goblet Squats (53/35 lb)
2 Burpee Box Jump Overs (24/20 in)
4 Shoulder-to-Overheads (95/65 lb)
5 Pull-Ups
6 Overhead Squats (95/65 lb)
7 Power Snatches (95/65 lb)
8 Toes-to-Bars
9 Push-Ups
10 Alternating Dumbbell Snatches (50/35 lb)
11 Deadlifts (155/115 lb)
12 Clean-and-Jerk (155/135 lb)
AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees
AMRAP in 12 minutes
60 Toes-to-Bars
50 Bar Facing Burpees
40 Deadlifts (225/155 lb)
30 Strict Handstand Push-Ups
AMRAP in 20 minutes
2 Deadlifts (120/85 kg)
4 Bar Over Burpees
6 Toes-to-Bars
400 meter Run
For Time
48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
Then:
48 Sit-Ups
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 185/125 lb
Round 4: 205/145 lb
Round 5: 225/155 lb
Four EMOMs For As Long As Possible
Snatch Ladder
Clean-and-Jerk Ladder
Clean Ladder
Deadlift Ladder
Start with 95/65 lb on the barbell. Add 10/5 lb after each successful lift. After a failed attempt, start the next movement with the same weight you ended the previous one.
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Power Cleans (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)
EMOM For As Long As Possible
Death by Deadlifts (60% of 1 RM)
EMOM in 12 minutes
Odd Minutes:
5 Push Presses (155/105 lb)
Even Minutes:
5 Deadlifts (155/105 lb)