Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 25 minutes
From 0:00-5:00, AMRAP of:
15 GHD Sit-Ups
5 Strict Presses (135/95 lb)
Rest 5 minutes
From 10:00-15:00, AMRAP of:
10 Toes-to-Bars
10 Front Squats (135/95 lb)
Rest 5 minutes
From 20:00-25:00, AMRAP of:
5 Bar Facing Burpees
15 Hang Power Cleans (135/95 lb)
3 Rounds for Time
30 Overhead Squats (75/55 lb)
30 GHD Sit-Ups
90 Double-Unders
For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)
AMRAP in 22 minutes
From 0:00-10:00, AMRAP of:
10 Pull-Ups
10 GHD Sit-Ups
Rest 2 minutes
From 12:00-22:00, AMRAP of:
16 Dumbbell Front Rack Reverse Lunges (2x50/35 lb)
32 Double-Unders
For Time
From 0:00-10:00, 21-15-9 reps of:
Deadlifts (225/155 lb)
Burpee Pull-Ups
From 10:00, 42-30-18 reps of:
Hang Clean-and-Jerks (95/65 lb)
GHD Sit-Ups
2 Rounds for Time
20/15 calorie Assault Bike
30 GHD Sit-Ups
20/15 calorie Assault Bike
30 Deadlifts (185/125 lb)
20/15 calorie Assault Bike
30 Toes-to-Bars
Rest 5 minutes
For Time
30-25-20-15-10 reps of:
Calorie Ski
GHD Sit-Ups
Time Cap: 15 minutes
For Time
50 GHD Sit-Ups
25 Squat Snatches (115/75 lb)
Rest 5 minutes
50 GHD Sit-Ups
25 Squat Clean Thrusters (115/75 lb)
6 Rounds for Time
21/15 calorie Bike Erg
15 GHD Sit-Ups
9 Deadlifts (275/185 lb)
Accessory Work
400m Overhead Dumbbell Carry
* Choose a comfortable weight that both arms can support lockout *
AMRAP in 18 minutes
16 GHD's
14 Inverted Ring Rows
12 Deficit Push Ups (4in/2in)