Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time in 30 minutes
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
AMRAP in 20 minutes
250 meter Run
48 Box Jump Overs (24/20 in)
21 Wall Ball Shots (20/14 lb)
14 Toes-to-Bars
For Time
15 Deadlifts (155/105 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
10 Squat Cleans (155/105 lb)
20 Burpees
20 Double-Unders
5 Thrusters (155/105 lb)
10 Pull-Ups
10 Handstand Push-Ups
AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees
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
Four Tabatas in 16 minutes
Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)
AMRAP in 22 minutes
22 Deadlifts (275/185 lb)
22 Wall Ball Shots (20/14 lb)
22 Toes-to-Bars
22 Hand Release Push-Ups
Two AMRAPs (in teams of 4) in 36 minutes
AMRAP in 4 minutes each of:
Toes-to-Bars
Push Presses (35/25 kg)
Double-Unders
Sumo Deadlift High-Pulls (35/25 kg)
Rest 4 minutes
Finally, AMRAP in 4 minutes each of:
Sumo Deadlift High-Pulls (35/25 kg)
Double-Unders
Push Presses (35/25 kg)
Toes-to-Bars
3 Rounds For Time
800 meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (24/16 kg)
40 Sumo Deadlift High-Pulls (40/30 kg)
AMRAP in 22 minutes
20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots (20/14 lb, 10/9 ft)
100 Double-Unders