Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run
25 Kettlebell Swings (55/35 lb)
200 meter Farmers Walk (55,40/35,30 lb)
200 meter Waiters Walk (40/30 lb)
25 Box Jumps (24/20 in)
100 meter Sprint
100 meter Walking Lunges
100 meter Sprint
100 meter Walking Lunges
5 Burpees
400 meter Medicine Ball Run (20/14 lb)
AMRAP in 30 minutes
100 foot Walking Lunges
25/20 Hand Release Push-Ups
100 foot Walking Lunges
25 Burpees
For Time
50 Plate Overhead Lunges (45/25 lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat Cleans (135/95 lb)
For Time
100 Curtis P's (105/70 lb)
One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
10 Rounds for Time
30 V-Ups
10 Weighted Lunges
10 Shoulder-to-Overheads
10 Deadlifts
Use whatever equipment available.
8 Rounds For Time
600 meter Run
11 Weighted Pull-Ups (1.5/1 pood)
11 Walking Lunges (1.5/1 pood)
11 Thrusters (1.5/1 pood)
AMRAP in 20 minutes
8 Hang Power Cleans (135/95 lb)
12 Push-Ups
16 Lateral Lunges (65/45 lb)
20 calorie Assault Air Bike
For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike
AMRAP in 35 minutes
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees