Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 10 minutes
Partner 1:
10 Hand Release Deadlifts (225/155 lb)
10 Box Jumps (30/24 in)
Partner 2:
Kettlebell Hold in Bottom of Squat (53/35 lb)
Alternate each round
Buy-In: 50 Goblet Lunges (53/35 lb) (each)
For Time
25-20-15-10-5 American Kettlebell Swings (70/53 lb)
50-40-30-20-10 Double-Unders
25-20-15-10-5 Goblet Squats (70/53 lb)
For Time
50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row
30 Rounds for Time
5 Hand Release Push-Ups
10 Goblet Squats (pick load)
15 Double-Unders
For Time (with a Partner)
75 Lateral Pumpkin Jumps
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps* (20 in)
75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Use a medicine ball (20/14 lb) as your pumpkin
For Time
20 to 1 reps of:
Kettlebell Goblet Squats (24/16 kg)
Kettlebell Russian Swings (24/16 kg)
5 Rounds for Time
4 Squat Cleans (100/70 kg)
6 Weighted Pull-Ups (22.5/15 kg dumbbell)
6 Strict Handstand Push-Ups
6 Goblet Squats (32/24 kg)
4 Burpee Box Jump Overs (30/24 in)
Time Cap: 27 minutes
For Time
500 Goblet Squats (24/16 kg)
Every break, perform:
10 Russian Twists (24/16 kg)
4 Rounds for Time
23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Double-Unders
23 Medicine Ball Cleans (20/14 lb)
Then:
186 seconds (3:06) Plank Hold
AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)