Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Four Tabatas in 19 minutes
Tabata Push-Ups
Rest 1 minute
Tabata Inverted Ring Rows
Rest 1 minute
Tabata Stick Sit-Ups
Rest 1 minute
Tabata Jumping Split Lunges
Tabata is 20 second work, 10 second rest for 8 rounds.
For Time
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
50 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
40 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
30 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
20 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
10 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14 lb)
For Time
1,000 meter Row
30 Sandbag Ball Slams (50/30 lb)
50 Toes-to-Bars
750 meter Row
35 Push-Ups
25 Sandbag Ball Slams (50/30 lb)
500 meter Row
20 Sandbag Ball Slams (50/30 lb)
20 Toes-to-Bars
Three 8-minute AMRAPs in 28 minutes
Buy-In: 1,000/800 meter Row
Directly into, AMRAP in 8 minutes:
2 Dumbbell Box Step-Ups (2x50/35 lb)
2 Push-Ups
4 Dumbbell Box Step-Ups (2x50/35 lb)
4 Push-Ups
Continue with this pattern, adding 2 reps to each movement every round.
Rest 2 minutes after each 8-minute AMRAP.
AMRAP in 25 minutes
15 Push-Ups
45 Air Squats
15 calorie Row
AMRAP in 26 minutes
From 0:00-12:00, AMRAP of:
10 Air Squats
10 Alternating Weighted Reverse Lunges (50/35 lb)
20 Air Squats
20 Alternating Weighted Reverse Lunges (50/35 lb)
Continue with this pattern, adding 10 reps to each movement every round.
Rest 2 minutes
From 14:00-26:00, AMRAP of:
10 Hand Release Push-Ups
5 Strict Pull-Ups
20 Hand Release Push-Ups
10 Strict Pull-Ups
Continue with this pattern, adding 10 Hand Release Push-Ups and 5 Strict Pull-Ups every round.
3 Rounds For Total Reps in 14 minutes
1 minute Double-Unders
1 minute Alternating Leg V-Ups
1 minute Alternating Reverse lunges
1 minute Hand Release Push-Ups
1 minute Rest
Two 10-minute AMRAPs in 22 minutes
10 Right-Arm Dumbbell Snatches (50/35 lb)
10 Air Squats
10 Left-Arm Dumbbell Snatches (50/35 lb)
10 Push-Ups
Rest 2 minutes between sets. Second set picks up where first set left off.
AMRAP in 22 minutes
From 0:00-10:00, AMRAP of:
30 Right Reverse Lunges
15 Hand Release Push-Ups
30 Left Reverse Lunges
15 Hand Release Push-Ups
Rest 2 minutes
From 12:00-22:00, AMRAP of:
30 Right Reverse Lunges
15 Hand Release Push-Ups
30 Left Reverse Lunges
15 Hand Release Push-Ups