Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 12 minutes
3 Rounds of:
10 Toes-to-Bars
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Push Presses (95/65 lb)
10 Bar-Over Burpees
Then, in remaining time:
Max Calorie Assault Air Bike
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
For Time
10 Deadlifts (315/225 lb)
20 Back Squats (225/155 lb)
30 Cleans (135/95 lb)
40 Push Presses (95/65 lb)
50 Double-Unders
For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
8 Rounds for Time
8 Hang Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups
Two Parts (with a Partner)
Part A: "The Break Up"
EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
etc...
10 minute Rest
Part B: "The Make Up"
6 Rounds (alternating*) for Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row
*One partner completes a round while the other performs a Max L-Sit, then rests.
10 Rounds for Time
1 Clean-and-Jerk (185/135 lb)
3 Overhead Squats (185/135 lb)
5 Push Jerks (185/135 lb)
For Time (in a Team of 4)
400 meter Weighted Walk/Run (190 lb) (together)
25 Deadlifts (100 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Thrusters (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Sandbag Front Squats (50 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Push Presses (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
10 Rounds for Time
1 Strict Press (135/95 lb)
2 Push Presses (135/95 lb)
3 Push Jerks (135/95 lb)
4 Handstand Push-Ups
10 Push-Ups