Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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)
For Time
15 Handstand Push-Ups
10 Cleans (135/95 lb)
10 Strict Pull-Ups
20 Deadlifts (135/95 lb)
25 Push-Ups
15 Back Squats (135/95 lb)
All reps must be unbroken.
For Time
Buy-In:
400 meter Burden Run (30/20 lb)
Then, 5 Rounds of:
7 Tuck Jumps
16 Push-Ups
20 meter Forward Bear Crawl
20 meter Reverse Bear Crawl
15 Burpee Broad-Jumps
AMRAP in 20 minutes
3 Thrusters (50% bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
4 Rounds for Time
43 Elevated Push-Ups (24/20 in)
19 Box Step-Ups (per leg) with Kettlebell (24/20 in, 18/12 lb)
10 Burpee Pull-Ups
505 meter Row
Cash-Out: Exclaim "for the Paratrooper in the Sky" and 1 Elevated Push-Up (24/20 in)
For Time
30 Burpees
30 Snatches (75/55 lb)
30 Hand Release Push-Ups
30 Snatches (135/95 lb)
20 Handstand Push-Ups
30 Snatches (165/115 lb)
For Time
20 Burpees
5 Deadlifts (315/225 lb)
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14 lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)
For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
7 Rounds for Time
7 Deadlifts (135/95 lb)
19 Push-Ups
7 Power Cleans (135/95 lb)
19 Pull-Ups
Wear a Weight Vest (20/14 lb)