Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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2 Rounds for Time
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)
For Time
100 Sandbag Get-Ups*
100 Sandbag Cleans*
100 Sandbag Squats*
100 Ground-to-Shoulder Loads*
100 Sandbag Shoulder Presses*
100 Sandbag Sit-Ups*
1 mile Sandbag Run*
100 Push-Ups
100 Pull-Ups
100 4-count Mountain Climbers
100 4-count Flutter Kicks
1 mile Sandbag Run*
* Use a 40% bodyweight Sandbag
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15ft)
24-18-12-6 Reps for Time
Burpee Box Jumps (24/20 in)
Abmat Sit-Ups with Medicine Ball (20/14 lb)
8 Rounds for Time
8 Hang Power Cleans (95/65 lb)
8 Front Squats (95/65 lb)
8 Push Presses (95/65 lb)
8 Burpees
8 Pull-Ups
8 Dips
8 Box Jumps (20 in)
8 Sit-Ups
50-40-30-20-10 Reps for Time
Burpee Pull-Ups
Sit-Ups
AMRAP in 25 minutes
7 Deadlifts (185/135 lb)
6 Kettlebell Swings (53/35 lb)
7 Barbell Hack Squats (185/155 lb)
6 Plate Sit-Ups (45/25 lb)
1 Burpee at the top of every minute
For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push-Ups
64 Sit-Ups
For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)
AMRAP in 10 minutes
15 Lunges
10 Push-Ups
15 Lunges
20 Sit-Ups