Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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3 Rounds for Time
10 Dumbbell Snatches, Left (50/35 lb)
10 Dumbbell Overhead Lunges, Left (50/35 lb)
10 Dumbbell Snatches, Right (50/35 lb)
10 Dumbbell Overhead Lunges, Right (50/35 lb)
10 Dumbbell Power Cleans, Left (50/35 lb)
10 Dumbbell Front Squats, Left (50/35 lb)
10 Dumbbell Power Cleans, Right (50/35 lb)
10 Dumbbell Front Squats, Right (50/35 lb)
AMRAP in 25 minutes
5 Devil Presses (2x22.5/15 kg)
20 Double Dumbbell Front Rack Reverse Lunges (2x22.5/15 kg)
19 calorie Row
4 Rounds for Time
15 Dumbbell Thrusters (2x40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2x40/20 lb)
AMRAP (with a Partner) in 20 minutes
500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)
5 Rounds for Time
10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunges (95/65 lb)
10 Burpees
10 calorie Assault Air Bike
AMRAP in 15 minutes
20 Frog Pumps
20 Single-Leg Glute Bridges (10 each leg)
20 Air Squats
20 Lunges (10 each leg)
For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run
For Time
50 Air Squats
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Mountain Climbers (L+R=1)
50 Jumping Jacks
50 Burpees
50 Jumping Jacks
50 Lunges
50 Jumping Jacks
50 Push-Ups
50 Jumping Jacks
50 Air Squats
50 Jumping Jacks
For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up