Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups
AMRAP in 29 minutes
83 Double-Unders
27 Jumping Pull-Ups
10 Deadlifts (155/135 lb)
12 Hang Power Cleans (155/135 lb)
12 Shoulder-to-Overheads (155/135 lb)
9 Burpees
6 Chest-to-Bar Pull-Ups
3 Box Step Overs (24/20 in)
2 Kettlebell Snatches (70/44 lb)
Wear a Weight Vest (20/14 lb)
For Time
150 Double-Unders
100 Sit-Ups
50 Thrusters (95/65 lb)
25 Burpees
9 Rounds for Time
4 Strict Pull-Ups
1 Deadlift (275/185 lb)
7 Burpees
9 Double-Unders
100 meter Run
For Time
59 Pull-Ups
23 Push-Ups
400 meter Run
59 Ground-to-Overheads (20/10 kg)
23 Toes-to-Bars
400 meter Run
59 Wall Ball Shots (20/14 lbs)
23 Burpees
200 meter Run
200 Double Unders
200 meter Run
23 Burpees
59 Wall Ball Shots (20/14 lbs)
400 meter Run
23 Toes-to-Bars
59 Ground-to-Overheads (20/10 kg)
400 meter Run
23 Push-Ups
59 Pull-Ups
AMRAP in 15 minutes
1 Dumbbell Hang Squat Clean (2x50/35 lb)
1 Dumbbell Thruster (2x50/35 lb)
30 Double-Unders
2 Dumbbell Hang Squat Cleans (2x50/35 lb)
2 Dumbbell Thruster (2x50/35 lb)
30 Double-Unders
Continue with this pattern, adding 1 Dumbbell Hang Squat Clean and 1 Dumbbell Thruster each round.
For Time
50 Double-Unders
10 Squat Clean-and-Jerks (115/95 lb)
25 calorie Row
10 Squat Clean-and-Jerks (115/95 lb)
50 Double-Unders
10 Power Clean-and-Jerks (115/95 lb)
25 calorie Row
10 Power Clean-and-Jerks (115/95 lb)
For Time
Buy In: 500 meter Row
4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders
Buy-Out: 1,600 meter Run
Time Cap: 40 minutes
For Time
Buy-In:
100 ft Dumbbell Farmer's Carry (55/35 lb)
10 Alternating Dumbbell Squat Snatches (55/35 lb)
10 Deficit Dumbbell Push-Ups
10 calorie Row
10 second L-Sit Hold (On Dumbbells)
10 Toes-to-Bars
Then, 160 Double-Unders
Then, 4 Rounds of:
38 Wall Ball Shots (20/14 lbs)
2 Rope Climbs
5 Deadlifts (275/185 lbs)
Cash-Out:
1915 meter Run
AMRAP in 5 minutes
10 Thrusters (95/65 lb)
30 Double-Unders