Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
30 Power Cleans (115/80 lb)
30 GHD Sit-Ups
30 Box Jumps (24/20 in)
30 Shoulder-to-Overheads (115/80 lb)
30 Box Jumps (24/20 in)
30 GHD Sit-Ups
30 Power Cleans (115/80 lb)
AMRAP in 14 minutes
2 80 ft Shuttle Sprints (out and back)
11 Kettlebell Swings (53/35 lb)
3 Power Cleans (185/135 lb)
9 Dumbbell Shoulder-to-Overheads (2 x 35/20 lb)
30 Air Squats
4 Rounds for Time
14 Sandbag Front Squats (70/50 lb)
25 foot Front Rack Lunges (70/50 lb)
14 Shoulder-to-Overheads (70/50 lb)
25 foot Bear Crawl with Single-Arm Drag (70/50 lb)
Wear a Weight Vest (20/14 lb)
AMRAP in 15 minutes
2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
16 Shoulder-to-Overheads (135/95 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
12 Shoulder-to-Overheads (165/115 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
8 Shoulder-to-Overheads (195/135 lb)
Finally, AMRAP in the remaining time of:
50 Double-Unders
10 Pogo Jump Burpees
4 Shoulder-to-Overheads (225/155 lb)
AMRAP in 10 minutes
1 Clean
2 Front Squats
1 Shoulder-to-Overhead
Workout weight is 70% of your 1 Rep Max Front Squat
For Time
5 Overhead Squats (BW)
10 Shoulder-to-Overheads (BW)
20 Deadlifts (BW)
8 Rounds for Time
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row
4 Rounds for Time
400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups
21-15-9 Reps for Time
Power Cleans (135/95 lb)
Shoulder-to-Overheads (135/95 lb)
Burpees
Four 2-minute AMRAPs in 11 minutes
15/11 calorie Row
5 Hang Power Cleans (135/95 lb)
Max Unbroken Shoulder-to-Overheads (135/95 lb)
Rest 1 minute between rounds