Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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5 Rounds for Total Reps in 25 minutes
Every 5 minutes, perform:
20 Back Rack Lunges (75/55 lb)
20 Hang Snatches (75/55 lb)
20 Toes-to-Bars
For Time
50 foot Single-Arm Overhead Lunges (50/35 lb)
40 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
35 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
30 Pull-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
25 GHD Sit-Ups
50 foot Single-Arm Overhead Lunges (50/35 lb)
20 Lateral Burpees over Dumbbell
3 Rounds for Time
200 foot Farmer's Carry (2x70/50 lb)
30 Push-Ups
30 Jumping Split Lunges
AMRAP in 20 minutes
6 Thrusters (135/95 lb)
8 Power Curls (135/95 lb)
10 Back Lunges (135/95 lb)
12 calorie Assault Air Bike
AMRAP (with a Partner) in 25 minutes
18 calorie Air Bike
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14 lb)
31 Synchronized Burpees
*Perform 7 Push-Ups every 5 minutes
For Time
100 meter Run
50 Burpees
200 meter Run
100 Push-Ups
300 meter Run
150 Lunges
400 meter Run
200 Air Squats
300 meter Run
150 Lunges
200 meter Run
100 Push-Ups
100 meter Run
50 Burpees
For Time
50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
For Time
1,500 Accumulated Repetitions
Choose freely from this pool of movements:
Air Squats
Back Extensions
Burpees
Jumping Jacks
Lunges
Pistols
Push-Up
Sit-Ups
Step-Ups
Up Downs
For Time
101 Back Squats (135/95 lb)
101 Lunges (135/95 lb)
101 Box Jumps (24/20 in)
2015 meter Row
AMRAP in 20 minutes
6 Burpee Pull-Ups
18 Box Jumps (24/20 in)
20 Front Rack Lunges (110/75 lb)
282 meter Run