AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
For Time
800 meter Run
Then 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
800 meter Run
AMRAP in 15 minutes
3 Ground-to-Overheads (70/50 kg)
Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders
For Time
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
10 mile Bike
3 mile Run
1,000 Double-Unders
150 Air Squats
100 Push-Ups
50 Strict Pull-Ups
Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
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 20 minutes
14-12-10-8-6-4-2 Back Squats (Bodyweight)
2-4-6-8-10-12-14 Strict Pull-Ups
For Time
Buy-In:
From 0:00-13:00, perform:
54 Back Squats (135/95 lb)
100 meter Sprint*
*Each time you rack/drop the weight, perform the sprint as a penalty.
Rest 2 minutes
Then, 6 Rounds of:
4 Power Cleans (135/95 lb)
8 Strict Wide Grip Pull-Ups
14 Slam Ball Burpees (30/20 lb)
100 meter Sprint
Cash-Out:
30 Deadlifts (135/95 lb)
AMRAP in 20 minutes
7 Chest-to-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lb)
28 Sit-Ups
Buy-In:
13 Bench Presses (170/125 lb)