Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Power Cleans (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)
4 Rounds for Time
25 Shoulder-to-Overheads (135/95 lb)
400 meter Run
15 Thrusters (135/95 lb)
400 meter Run
For Time
63 Back Squats (115/75 lb)
45 Hang Power Cleans (115/75 lb)
36 Shoulder-to-Overhead (115/75 lb)
Take bar from the floor for all movements.
2 Rounds for Time
30 Abmat Sit-Ups
15 Right-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
15 Left-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
20 Burpees
15 Right-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
15 Left-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
30 Abmat Sit-Ups
Rest 4 minutes between rounds
For Time
From 0:00-8:00, 3 Rounds of:
18 Pull-Ups
18 Overhead Squats (95/65 lb)
Rest 2 minutes
From 10:00-18:00, 3 Rounds of:
18 Toes-to-Bars
18 Shoulder-to-Overheads (95/65 lb)
For Time
50 yard Sled Push
50 Shoulder-to-Overheads
15 Box Jump Overs (24/20 in)
35 yard Sled Push
35 Shoulder-to-Overheads
15 Box Jump Overs (24/20 in)
20 yard Sled Push
20 Shoulder-to-Overheads
15 Box Jump Overs (24/20 in)
AMRAP in 20 minutes
20 Right-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
20 Weighted Box Step Ups (24/20 in, 50/35 lb)
20 Left-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
20 Weighted Box Step Ups (24/20 in, 50/35 lb)
3 Rounds for Time
Every 5 minutes, perform:
10 Burpees Over Dumbbell
20 Single Dumbbell Deadlifts (50/35 lb, 10 each arm)
20 Single Dumbbell Hang Cleans (50/35 lb, 10 each arm)
20 Single Dumbbell Shoulder-to-Overheads (50/35 lb, 10 each arm)
10 Burpees Over Dumbbell
Rest in the remaining time
3 Rounds for Time
@0:00
3 rds
15/12 Cal. Assault Bike
15 Thrusters (95/65)
@10:00
3rds
15/12 Cal. Assault Bike
15 Shoulder to OVH (115/75)
@20:00
3rds
15/12 Cal. Assault Bike
15 Front Squats (135/95)
8 min Time Cap each set
30 secs Intervals
@0:00 complete 12 Deadlifts (135/95)
@0:30 complete 9 Hang Power Cleans (135/95)
@1:00 complete 6 Shoulder to Overhead (135/95)
- repeat for 10 rds -