Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (72/54 lb)
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans (135/95 lb)
65 Single Arm Kettlebell Presses (54/34 lb)
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Partner Over Burpees
Each partner wears a Weight Vest (20/14 lb)
For Time
100 Double-Unders
80 Pull-Ups
60 Box Jumps (24/20 in)
40 Front Squats (135/95 lb)
20 Squat Cleans (135/95 lb)
10 Thrusters (135/95 lb)
For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)
For Time:
Buy-In:
18 Bar Muscle-Ups
Then, 9-6-3 reps of:
Power Cleans (155/105 lb)
Front Squats (155/105 lb)
Then, 7-5-3 reps of:
Cleans (185/125 lb)
Jerks (185/125 lb)
Buy-Out:
25 Chest-to-Bar Pull-Ups
25 Bar Over Burpees
For Time
21-15-9 reps of:
Handstand Push-Ups
Power Cleans (115/75 lb)
Rest 3 minutes
Then, 9-15-21 reps of:
Chest-to-Bar Pull-Ups
Front Squats (115/75 lb)
Time Cap: 12 minutes
3 Rounds, Each for Time
4 Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135 lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between rounds
AMRAP in 15 minutes
3 Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
AMRAP in 25 minutes
1 Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
4 Shoulder-to-Overheads (60/40 kg)
AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)