Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Max Reps in 30 minutes
0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)
Rest 5 minutes
10:00-14:00
Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-22:00
Max Power Cleans (155/105 lb)
Rest 3 minutes
25:00-27:00
Max Wall Ball Shots (20/14 lb)
Rest 2 minutes
29:00-30:00
Max Unbroken Pull-Ups (single attempt)
For Time
1600 meter Run
25 Push Presses (155/105 lb)
50 Box Jumps
25 Deadlifts (155/105 lb)
50 Sit-Ups
25 Cleans (155/105 lb)
50 Pull-Ups
1600 meter Run
For Time
1.5 mile Run
150 Burpees
1.5 mile Run
Wear a Weight Vest (20/14 lb)
AMRAP in 20 minutes
7 Power Cleans (135/95 lb)
7 Burpees
200 meter Run
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb)
For Time
19 Clusters (135/85 lb)
1,000 meter run
86 Burpees
1,000 meter run
32 Thrusters (95/65 lb)
1,000 meter run
5 Rounds For Time
5 Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lb)
30 Push-Ups
400 meter Run
For Time
1 mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Lunges
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
5 Rounds for Time (with a Partner)
10 Power Cleans (185/125 lb)
20 Front Squats (185/125 lb)
200 meter Buddy Run