Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18 GHD Sit-Ups
9 Squat Cleans (155/105 lb)
12 GHD Sit-Ups
6 Squat Cleans (155/105 lb)
6 GHD Sit-Ups
3 Squat Cleans (155/105 lb)
For Time
25 Burpees
52 Overhead Walking Lunges (45/25 lb Plate)
25 Burpees
52 Toes-to-Bars
25 Burpees
52 calorie Air Bike
25 Burpees
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups
3 Rounds for Time
5 Muscle-Ups
10 Squat Cleans (60/40 kg)
20 GHD Sit-Ups
3 Rounds For Time
25 Muscle-Ups
100 Air Squats
35 GHD Sit-Ups
3 Rounds of:
Max Unbroken Clean-and-Jerks (Bodyweight)
400 meter Run
15 GHD Sit-Ups
For Time
1.5 mile Run
120 Double-Unders
100 Air Squats
80 Chest-to-Bar Pull-Ups
60 GHD Sit-Ups
40 Clean-and-Jerks (115/85 lb)
20 Strict Deficit Handstand Push-Ups (4.5")
3 Rounds for Time
19 Clusters (135/95 lb)
34 GHD Sit-Ups
92 Lateral Bar Hops
8 Rounds for Time
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)
For Time
30-25-20-15-10-5 Reps of:
GHD Sit-Ups
Back Extensions
Knees-to-Elbows
Romanian Deadlifts (95/65 lb)