Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 29 minutes
Buy-In: 811 meter Run
Then:
8 Pull-Ups
11 Push Presses (135/85 lb)
8 Box Jumps (24/20 in)
11 Kettlebell Swings (53/35 lb)
8 Toes-to-Bars
11 Power Cleans (135/85 lb)
8 Burpees
AMRAP in 20 minutes
10 V-Ups
240 foot Triangle Shuttle Run (4 laps)
10 V-Ups
120 foot Triangle Broad Jumps (2 laps)
10 V-Ups
60 foot Triangle Handstand Walk (1 lap)
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
30 Burpees
4 Rounds For Time
8 Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
600 meter Run
For Time
100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb)
400 meter Run
25 Power Cleans (115/75 lb)
40 Burpees
100 Double-Unders
AMRAP in 20 minutes
2 Deadlifts (120/85 kg)
4 Bar Over Burpees
6 Toes-to-Bars
400 meter Run
21-15-9 Reps For Time
Russian Kettlebell Swings (53/35 lb)
200 meter Run
Rest 5 minutes
Then, AMRAP in 6 minutes of:
5 Knees-to-Elbows
7 Burpees
9 Double-Unders
For Time
400 meter Run
Then, 21-15-9 reps of:
Thrusters (65/35 lb)
Pull-Ups
400 meter Run
Then, 21-15-9 reps of:
Cleans (65/35 lb)
Ring Dips
400 meter Run
Then, 21-15-9 reps of:
Wall Ball Shots (20/14 lb)
Burpees
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
2 minute Rest
Then, 5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
200 ft Sprint
For Time
800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run
50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run