Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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 (with a Partner)
150 GHD Sit-Ups
Ring Plank*
*While Partner A performs GHD Sit-Ups, Partner B holds a feet elevated ring plank.
AMRAP (with a Partner) in 20 minutes
Buy-in: 5 Rounds (each)
Partner A: 20/15 calorie Row
Partner B: 20 GHD Sit-Ups
* Switch after both partners finish
In the remaining time, AMRAP of:
Partner A: Bench Presses (155/105)
Partner B: Hang Hold from a Pull-Up Bar
* Switch as needed
19 Rounds for Time (with a Partner)
2 Legless Rope Climbs
6 Kettlebell Swings (2/1.5 pood)
16 GHD Sit-Ups
4 Rounds for Time
400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups
3 Rounds for Time
7 Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups
10 Rounds for Time
5 Strict Chest-to-Bar Pull-Ups
10 “X” Dumbbell Movement (70/50 lb)
15 GHD Sit-Ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters
21-15-9 Reps for Time
Overhead Squats (45/30 kg)
Handstand Push-Ups
GHD Sit-Ups
For Time
Buy-In: 800 meter Run
Then, 2 Rounds of:
7 Power Cleans (135/95 lb)
7 Strict Pull-Ups
7 Shoulder-to-Overheads (135/95 lb)
7 GHD Sit-Ups
7 Front Squats (135/95 lb)
7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
7 Snatches (135/95 lb)
Buy-Out: 800 meter Run
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Pull-Ups
GHD Sit-Ups
Thrusters (95/65 lb)