Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
First, Max Reps in 6 Rounds of:
30 second Left-Arm Kettlebell Swings (16/12 kg)
30 second Right-Arm Kettlebell Swings (16/12 kg)
30 second Left-Arm Kettlebell Snatches (16/12 kg)
30 second Right-Arm Kettlebell Snatches (16/12 kg)
30 second Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 second Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Then, from 18:00-20:00, AMRAP of:
Push-Ups
5 Rounds for Reps
Every 90 seconds, AMRAP of:
40 Mountain Climbers (R+L=2)
10 Sit-Ups
Max Lunges
Rest 90 seconds between rounds
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)
6 Rounds For Time
7 Burpees Over Bar
7 Reverse Lunges (60/40 kg)
17 calorie Assault Bike
7 Dumbbell Snatches (22.5/15 kg)
7 Forward Lunges (60/40 kg)
17 Back Extensions
7 x 20 meter Yoke Walks (60/40 kg)
Cash-In: 2017 meter Row
4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit-Ups (45/25 lb plate)
32 Burpees
Wear a weight vest (20/14 lb)
Time Cap: 50 minutes
AMRAP in 30 minutes
30 Air Squats
20 Box Jumps (24/20 in)
32 meter Walking Lunges
20 Hand Release Push-Ups
15 Burpees
100 meter Run
Three AMRAPs in 25 minutes 20 seconds
From 0:00-4:50, AMRAP of:
6 Single-Arm Dumbbell Squat Cleans (50/35 lb, 3 per arm)
28 Doube-Unders
6 Single-Arm Dumbbell Push Presses (50/35 lb, 3 per arm)
9 Burpees
Rest 2 minutes 10 seconds
From 7:00-14:00, AMRAP of:
6 Single-Arm Alternating Devil Presses (50/35 lb)
280 meter Run
6 Single-Arm Dumbbell Hang Power Cleans (50/35 lb, 3 per arm)
9 Goblet Reverse Lunges (50/35 lb)
Rest 2 minutes
Finally from 16:00-25:20, AMRAP of:
60 meter Shuttle Sprint
2 Single-Arm Devil Cleans (50/35 lb)
8 Overhead Stationary Reverse Lunges (50/35 lb)
6 Push-Ups
9 Air Squats
For Time
77 Back Squats (50/30 kg)
77 Hand Release Push-Ups
77 Hang Power Cleans (50/30 kg)
77 Kettlebell Swings (24/16 kg)
77 Walking Lunges
77 Double-Unders
77 Sit-Ups
For Time
400 meter Run
30 Dumbbell Swings (50/35 lb)
20 Single-Arm Dumbbell Overhead Walking Lunges (50/35 lb)
10 Burpee Box Jump Overs (24/20 in)
For Time
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges
400 meter Run
20 Burpees
40 Lunges