Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
From 0:00-10:00, 20-16-12 reps of:
Double Dumbbell Thrusters (2x22.5/15 kg)
Burpee Pull-Ups
From 10:00-20:00, 16-12-8 reps of:
Front Squats (165/115 lb)
Wall Ball Shots (30/20 lb)
From 20:00, 12-8-4 reps of:
Front Rack Lunges (135/95 lb, each leg)
Bar Facing Burpees
For Time
Cash-In:
49 Pull-Ups
Then, 3 Rounds of:
4 Clusters (135/115 lb)
9 Single-Arm Kettlebell Clean and Presses (53/44 lb)
20 ft Back Rack Walking Lunges (135/95 lb)
18 Deadlifts (135/95 lb)
Cash-Out:
49 Pull-Ups
For Time
400 meter Stroller Run (with your child)
Then, 2 Rounds of:
1 minute Baby Goblet Squats
1 minute Baby Good Mornings
1 minute Baby Push-Ups
400 meter Stroller Run (with your child)
Then, 2 Rounds of:
1 minute Baby Shoulder-to-Overheads
1 minute Baby Walking Lunges
Finally, perform:
400 meter Stroller Run (with your child)
6 Rounds for Time
25 Pull-Ups
50 ft Front-Rack Lunges (75/55 lb)
25 Push-Ups
50 ft Front-Rack Lunges (75/55 lb)
Wear a Weight Vest (20/14 lb)
For Time (with a Partner)
Buy-In:
1 mile Run
2000 meter Row
Then, 5 Rounds of:
30 Synchronized Wall Ball Shots (20/14 lb, 10 ft)
20 Synchronized Toes-to-Bars
Cash-Out:
100 foot Synchronized Dumbbell Overhead Walking Lunges (50/35 lb)
Time Cap: 27 minutes
AMRAP in 15 minutes
7 Ring Muscle-Ups
20 Dumbbell Walking Lunges (2x50/35 lb)
20 calorie Assault Bike
For Time
100 Wall Ball Shots (20/14 lb)
75 Toes-to-Bars
75/50 calorie Assault Airbike
75 Double Dumbbell Shoulder-to-Overheads (2x50/35 lb)
100 foot Single-Arm Overhead Walking Lunges (65/50 lb)
For Time
800 meter Run
Then, 19 Rounds of:
5 Burpees
11 Air Squats
13 Lunges
800 meter Run
For Time (with a Partner)
Partner A:
400 meter Ruck Run (30/20 lb)
Partner B while the other Run:
Max Ruck Squats (30/20 lb)
Max Ruck Plank Hold (30/20 lb)
Max Ruck Lunges (30/20 lb)
Max Flutter Kicks
Finally, perform:
1 mile Ruck Run (30/20 lb, together)
While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.
9 Rounds for Time
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges (alternating)
6 Russian Kettlebell Swings (53/35 lb)
Wear a Weight Vest (20/14 lb)