Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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11 Rounds for Time (in a Team of 4)
11 Clean-and-Jerks (155/105 lb)
11 Burpees
11 Chest-to-Bar Pull-Ups
11 American Kettlebell Swings (53/35 lb)
15 AbMat Sit-Ups
7 Front Squats (155/105 lb)
80 Double-Unders
During the 11 Rounds:
1,145 meter Row (each team member)
For Time
400 meter Run
50 Pull-Ups
100 meter Farmer's Carry (2x50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run
For Time
Buy-In: 100 Walking Lunges
Directly into:
5-10-15-20-25-30-35-40-45-50 Sit-Ups
20-18-16-14-12-10-8-6-4-2 Hand Release Push-Ups
For Time
21-15-9 Reps of:
Power Snatches (75/45 lb)
Sit-Ups
Then,
15-12-9 Reps of:
Power Snatches (95/65 lb)
Knees-to-Elbows
Finally,
12-9-6 Reps of:
Power Snatches (115/85 lb)
Toes-to-Bars
AMRAP in 30 minutes
6 Handstand Push-Ups
12 Box Jumps (24 in)
18 Back Squats (185/135 lb)
24 AbMat Sit-Ups
30 calorie Assault Air Bike
For Time
66-54-42-30-18 Sit-Ups
33-27-21-15-9 Burpees Over Object
66-54-42-30-18 Jumping Squats
50-40-30-20-10 Reps for Time
Burpees
Air Squats
Push-Ups
Sit-Ups
AMRAP in 20 minutes
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps
For Time
100 Double-Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)