Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Stroller Run (with your child)
Then, 2 Rounds of:
1 minute Baby Goblet Squats
1 minute Baby Good Mornings
1 minute Baby Push-Ups
400 meter Stroller Run (with your child)
Then, 2 Rounds of:
1 minute Baby Shoulder-to-Overheads
1 minute Baby Walking Lunges
Finally, perform:
400 meter Stroller Run (with your child)
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
4 Rounds for Load and Time
21 Overhead Squats
400 meter Run
22-11-5 Reps for Time
Dumbbell Snatches (70/45 lb)
Pull-Ups
400 meter Run
For Time
1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row
10 Rounds for Total Reps in 10 minutes
Every 30 seconds, AMRAP of:
25 meter Shutter Run
Rest 30 seconds
For Time (with a Partner)
4,000 meter Row
3,000 meter Bike
2,000 meter Ski
1,000 meter Run
Every 5 minutes, each partner completes:
10 Bar Facing Burpees
10 Push Presses (95/65 lb)
3 Ring Muscle-Ups
AMRAP in 18 minutes
400 meter Run
18 Air Squats
200 meter Run
18 Box Jumps (24/20 in)
3 Rounds for Time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees
Wear a Weight Vest (20/14 lb)
Time Cap: 25 minutes
For Time
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted vest (20/15 lb)