Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
30 Burpees
30 Jumping Lunges
30 Air Squats
30 Mountain Climbers
3 minute Plank Hold
800 meter Medicine Ball Run (30/20 lb, together with one med-ball)
One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.
For Time
1 mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Lunges
For Time (with a Partner)
Deadlift Hold (135 lb)
40 Air Squats
Back Squat Hold (135 lb)
40 Sit-Ups
Plank Hold
40 Push-Ups
Deep Squat Hold
40 Burpees
For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
For Time
3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises
Directly into, 3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne Lunges
10 V-Ups
Finally, 3 Rounds of:
60 second Plank
25 Half-Jacks
20 4-Count Mountain Climbers
15 Air Squats
For Time (with a Partner)
2,016 meter Row / Plank Hold
66 Dumbbell Snatches (45/30 lb)
65 Toes-to-Bars
55 Goblet Squats (32/24 lb)
53 Burpees
37 Thrusters (115/85 lb)
21 Chest-to-Bar Pull-Ups
37 Thrusters (115/85 lb)
53 Burpees
55 Goblet Squats (32/24 lb)
65 Toes-to-Bars
66 Dumbbell Snatches (45/30 lb)
2,016 meter Row / Plank Hold
For Time (with a Partner)
800 meter Farmer Carry (24/16kg)
100 Air Squats / Plank Hold
90 Pull-Ups / Superman Hold
80 Sit-Ups / Wall Sit Hold
70 Burpees / Hang Hold
60 Hand-Release Push-Ups / Handstand Hold
50 Buddy Deadlifts (100/70 kg)
400 meter Farmer Carry (24/16 kg)
AMRAP in 40 minutes
9 Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry (80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14 lb)
For Time
Buy-In: 365 meter Run
Directly into:
52 Deadlifts (75/55 lb)
52 Toes-to-Bars
52 Air Squats
52 Cleans (75/55 lb)
52 Pull-Ups
52 Wall Ball Shots (20/14 lb)
52 Hollow Rocks
52 Snatches (75/55 lb)
52 Burpees
52 Box Jumps (24/20 in)
52 Shoulder-to-Overheads (75/55 lb)
52 Double-Unders
Buy-Out: 1 minute Unbroken Plank Hold
4 Rounds (with a Partner) for Time
8 Man Makers (2x50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks
Cash out:
500 Double-Unders / Row