Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)
For Time
6x30 meter Farmer's Carry (2x90 lb)
14 Ground-to-Overheads (90 lb)
17 Dumbbell Overhead Lunges (50 lb)
75 Burpees
Wear a 20/10 lb weight vest.
For Time
1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)
For Time
5 Rounds of:
25 calorie Assualt Bike
Rest 1 minute*
Then, five 3-minute AMRAPs of:
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
Rest 1 minute after each AMRAP
Then, perform:
1 mile Run (20/14 lb)
Finally, AMRAP in 5 minutes of:
Sandbag Get-Ups (60/40 lb)
5 Burpees*
*Perform 5 burpees for each get-up under 40 reps.
For Time
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
43 Burpees
3 Rounds for Time
10 Ground-to-Overheads (95/65 lb)
200 yard Shuttle Sprint (50 yards there and back, twice)
For Time
50 Ground-to-Overheads (155/105 lb)
10 Air Squats
AMRAP (with a Partner) in 32 minutes
58 Burpees Over Sandbag (40/25 lb)
58 Sandbag Thrusters (40/25 lb)
58 Sandbag Over Shoulders (40/25 lb)
400 meter Partner Sandbag Carry Run (40/25 lb)
For Time
1,000 meter Run
Ground-to-Overheads (accumulate 2,000 kg)
1,000 meter Run
AMRAP (with a Partner) in 20 minutes
10 Ground-to-Overheads (135/95 lb)
22 calorie Row
41 Synchronized Air Squats
76 meter Run (together)