Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 40 minutes
From 0:00-7:00, perform:
Max Wall Climbs
From 7:00-10:00, perform:
Max Burpees
Rest 5 minutes
From 15:00-22:00, perform:
Max Push-Ups
From 22:00-25:00, perform:
Max Double-Unders
Rest 5 minutes
From 30:00-37:00, perform:
Max Sit-Ups
From 37:00-40:00, perform:
Max Thrusters (45/35 lb)
5 Rounds for Time (in a Team of 4)
400 meter Run (together)
30 Dumbbell Deadlifts (2x50/35 lb) (each)
30 Sit-Ups (each)
For Time (with a Partner)
Buy-In: 400 meter Partner Carry (switch as needed)
Directly into:
300 Ruck Swings (30/20 lb)
200 Sit-Ups
200 Ruck Lunges (30/20 lb)
200 Ruck Overhead Shoulder Press (30/20 lb)
Buy-Out: 400 meter Partner Carry (switch as needed)
For Time
2,000 meter Row
Every 2 minutes, perform:
15 Sit-Ups
AMRAP in 30 minutes
30 calorie Assault Bike
30 Burpees
30 calorie Row
30 AbMat Sit-Ups
For Time
100 Single-Unders
100 Pull-Ups
100 Lunges
100 Push-Ups
100 calorie Row
100 Sit-Ups
100 Air Squats
100 calorie Assault Air Bike
For Time
54 Pull-Ups
54 Air Squats
54 Sit-Ups
54 Push-Ups
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)
For Time
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
For Time
21 Flutter Kicks (4-count)
2100 meter Run
Then, 4 rounds of:
10 Pull-Ups
22 Sit-Ups
15 Push-Ups
11 Burpees
20 Air Squats