Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
50 Devil Presses (2x50/35 lb)
50/40 calorie Ski
60 Dumbbell Step-Ups (2x50/35 lb, 24/20 in)
40/32 calorie Ski
70 Strict Handstand Push-Ups
30/24 calorie Ski
For Time
Every 3 minutes, AMRAP of:
21 GHD Sit-Ups
3 Rope Climbs
Max Strict Handstand Push-Ups
Rest 1 minute, then repeat until 63 Strict Handstand Push-Ups are completed.
For Time
21-18-15-12-9 reps of:
Pull-Ups
Handstand Push-Ups
3 Rounds for Time
15 Deadlifts (315/205 lb)
15 Strict Deficit Handstand Push-Ups (3.5/2 in)
For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225/155 lb)
Strict Handstand Push-Ups
5 Rounds for Time
300 meter Run
20 Medicine Ball Cleans (30/20 lb)
10 Deficit Handstand Push-Ups (4/2 in)
AMRAP in 20 minutes
10 Strict Handstand Push-Ups
15 Box Jump Overs (24/20 in)
20/15 calorie Row
75 Double-Unders
For Time
60 calorie Standing Assault Air Bike (remove seat)
50 Squat Cleans (135/95 lb)
40 GHD Sit-Ups
30 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
10 Bar Over Burpees
Three 10-minute AMRAPs in 30 minutes
AMRAP from 0:00 to 10:00:
10 Box Jumps (24/20 in)
10 Burpees
10 Pull-Ups
AMRAP from 10:00 to 20:00:
2 Rope Climbs
20 Air Squats
30 Double-Unders
AMRAP from 20:00 to 30:00:
200 meter Run
5 Deadlifts (225/155 lb)
5 Handstand Push-Ups
For time
200 meter Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5 pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups