For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
For Time
1,000 meter Run
Then, 5 Rounds of:
20 Air Squats
20 Burpees
20 Sit-Ups
20 Push-Ups
1,000 meter Run
Time Cap: 30 minutes
For Time (with a Partner)
Deadlift Hold (135 lb)
40 Air Squats
Back Squat Hold (135 lb)
40 Sit-Ups
Plank Hold
40 Push-Ups
Deep Squat Hold
40 Burpees
For Time
50 Thrusters (45/35 lb)
45 Air Squats
40 Pull-Ups
35 Box Jumps (24/20 in)
30 Toes-to-Bars
25 Hand Release Push-Ups
20 Sit-Ups
15 Burpees
10 Handstand Push-Ups
5 Overhead Squats (45/35 lb)
For Time
500 Step-Ups
Every 50 reps, perform:
10 Push-Ups
10 Sit-Ups
10 Back Extensions
AMRAP in 20 minutes
7 Chest-to-Bar Pull-Ups
77 Double-Unders
2 Squat Clean Thrusters (170/125 lb)
28 Sit-Ups
Buy-In:
13 Bench Presses (170/125 lb)
4 Rounds for Time
23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps (24/20 in)
23 Sit-Ups
23 Dumbbell Snatches (35/25 lb)
23 Goblet Squats (1.5/1 pood)
23 Double-Unders
23 Medicine Ball Cleans (20/14 lb)
Then:
186 seconds (3:06) Plank Hold
10 Rounds for Time
25 Burpees
12 Squats*
8 Sit-Ups
4 Push-Ups
*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.
For Time
1 mile Run
100 Chest-to-Bar Pull-Ups
200 Burpees
300 2-count Flutter Kicks
1 mile Run
Every 6 minutes perform:
9 Toes-to-Bars or 11 Sit-Ups