Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Three 3-minute AMRAPs in 13 minutes
From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row
Rest 2 minutes
From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row
Rest 2 minutes
From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row
5 Rounds for Time
100 foot Lunge Walks
25 Push-Ups
20 Dumbbell Snatches (2x50/35 lb)
Rest an equal amount of time to the previous round's work time.
10 Rounds for Time (with a Partner)
21/15 calorie Ski
15 Power Snatches 995/65 lb)
9 Box Jump Overs (30/24 in)
Partner A completed 1 round while Partner B rests. Switch after every round.
For Time
30 Power Snatches
Every minute on the minute starting at 0:00, perform:
5 Bar Facing Burpees
For Time
From 0:00-8:00, perform:
21/18 calorie Assault Bike
5 Power Snatches (155/105 lb)
15/12 calorie Assault Bike
3 Power Snatches (155/105 lb)
9/6 calorie Assault Bike
1 Power Snatch (155/105 lb)
Rest 4 minutes
Then from 12:00-20:00, perform:
27/21 calorie Assault Bike
5 Squat Snatches (165/115 lb)
18/15 calorie Assault Bike
4 Squat Snatches (165/115 lb)
Rest 4 minutes
Finally from 24:00, perform:
45/36 calorie Assault Bike
9 Overhead Squats (185/125 lb)
For Time
3 Rounds of:
200 meter Run
16 Dumbbell Snatches (50/35 lb)
Rest 3 minutes
Then, 3 Rounds of:
16 Burpees
16 Dumbbell Snatches (50/35 lb)
10 Rounds for Time
15 Wall Ball Shots (20/14 lb)
3 Power Snatches (155/105 lb)
For Time
50 GHD Sit-Ups
25 Squat Snatches (115/75 lb)
Rest 5 minutes
50 GHD Sit-Ups
25 Squat Clean Thrusters (115/75 lb)
3 Rounds for Time
400 meter Run
21 Power Snatches (75/45 lb)
12 Bar Muscle-Ups
Two 8-minute AMRAPs in 18 minutes
12 Alternating Dumbbell Squat Snatches (50/35 lb)
8 Box Jumps (24/20 in)
Rest 2 minutes
Second set picks up where first set left off.