Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
For Time
10 Deadlifts (315/225 lb)
20 Back Squats (225/155 lb)
30 Cleans (135/95 lb)
40 Push Presses (95/65 lb)
50 Double-Unders
For Time
Buy-In:
3 Devil Presses (2x50/35 lb)
37 Double-Unders
Directly into, 4 Rounds of:
29 Sit-Ups
20 Double Dumbbell Deadlifts (2x50/35 lb)
Buy-Out:
4 Devil Presses (2x50/35 lb)
23 Dumbbell Rows (2x50/35 lb)
600 meter Run
AMRAP (with a Partner) in 34 minutes
100 Burpee Box Jump-Overs (24/20 in)
800 meter Run
100 Wall Ball Shots (30/20 lb)
800 meter Run
200 Double-Unders (100 each)
800 meter Run
Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
15 Hang Clean and Presses (115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP of:
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00, AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs (24/20 in)
2 Rounds for Reps in 31 minutes
5 minute Box Step Overs (24/20 in)
4 minute Sit-Ups
3 minute Double-Unders
2 minute Push-Ups
1 minute Jumping Jacks
1 minute Rest
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
AMRAP in 17 minutes
10 Burpees
1 Muscle-Up
58 Double-Unders
Buy-Out:
400 meter Plate Carry (45/25 lb)
3 Rounds for Time (In a Team of 3)
2,000 meter Row
14 Dumbbell Thrusters (50/35 lb)
34 Kettlebell Swings (70/53 lb)
484 Double-Unders
108 Burpees
2,000 meter Row
18 Deadlifts (225/155 lb)