Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
6 Rope Climbs
26 Hang Power Snatches (115/80 lb)
99 Wall Ball Shots (20/14 lb)
17 Toes-to-Bars
6 Rope Climbs
12 Muscle-Ups
24 Handstand Push-Ups
99 Double-Unders
20 Kettlebell Thrusters (2x53/35 lb)
1 mile Run
Time Cap: 30 minutes
For Time
Buy-In: 20 calorie Bike
Directly into, 3 Rounds of:
9 Burpees
30 Alternating Dumbbell Snatches (50/35 lb)
99 Double-Unders
Cash-Out: 20 calorie Bike
For Time
Pull a random card and perform the corresponding movement for that card. The number of repetitions will be the number of the card drawn.
Red Number Cards = Air Squats
Black Number Cards = Hand Release Push-Ups
Aces = 1 repetition
Face Cards = 35 Double-Unders
Jokers = 100 Sit-Ups
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
21-15-9 Reps for Time
Back Squats (225/155 lb)
Double-Unders
AMRAP in 15 minutes
150 Double-Unders
45 GHD Sit-Ups
60 Ball Slams (30/20 lb)
30 Hand Release Push-Ups
90 Thrusters (45/35 lb)
30 Russian Twists (30/20 lb)
15 Clean-and-Jerks (135/95 lb)
800 meter Run
For Time
100 Double-Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24 kg)
25 Burpees
For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lb)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lb)
For Time
21 Front Squats (95/65 lb)
21 Pull-Ups
21 Sumo Deadlifts (95/65 lb)
21 Push-Ups
21 Push Presses (95/65 lb)
21 Wall Climbs
21 Squat Cleans (95/65 lb)
21 Burpees
21 Curtis P’s* (95/65 lb)
21 Toes-To-Bars
21 Double-Unders
21 Power Snatches (95/65 lb)
21 Broad Jumps
21 Wall Ball Shots (20/14 lb)
21 Box Jumps (24/20 in)
21 Calorie Row
21 Overhead Squats (95/65 lb)
21 Kettlebell Swings (53/35 lb)
21 Kettlebell Snatches (53/35 lb)
21 Kettlebell Taters** (53/35 lb)
21 Thrusters (95/65 lb)
Time Cap: 45 minutes
5 Rounds for Time
5 Front Squats (135/95 lb)
10 Burpees
20 Double-Unders