Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups
AMRAP in 12 minutes
60 Toes-to-Bars
50 Bar Facing Burpees
40 Deadlifts (225/155 lb)
30 Strict Handstand Push-Ups
AMRAP in 25 minutes
From 0:00-5:00, AMRAP of:
15 GHD Sit-Ups
5 Strict Presses (135/95 lb)
Rest 5 minutes
From 10:00-15:00, AMRAP of:
10 Toes-to-Bars
10 Front Squats (135/95 lb)
Rest 5 minutes
From 20:00-25:00, AMRAP of:
5 Bar Facing Burpees
15 Hang Power Cleans (135/95 lb)
5 Rounds For Time
12 Deadlifts (225/155 lb)
20 Pull-Ups
12 Clean-and-Jerks (135/95 lb)
20 Knees-to-Elbows
3 Rounds For Time
5 Front Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bars
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups
AMRAP in 18 minutes
15 GHD Sit-Ups
10 meter Single-Arm Farmer's Carry (70/53 lb, right)
15 Toes-to-Bars
10 meter Single-Arm Farmer's Carry (70/53 lb, left)
2 Rounds for Time
19 Wall Ball Shots (20/14 lb)
29 Strict Pull-Ups
39 calorie Row
39 Lateral Jumps (over the rower)
19 Man Makers (2x25/20 lb)
68 Toes-Through-Rings
Time Cap: 34 minutes
For Time
25 Burpees
52 Overhead Walking Lunges (45/25 lb Plate)
25 Burpees
52 Toes-to-Bars
25 Burpees
52 calorie Air Bike
25 Burpees
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups
For Time (with a Partner)
Buy-In:
1 mile Run with Med Ball (20/14 lb)*
Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24 in)
120 Pull-Ups
160 Kettlebell Swings (2/1.5 pood)
180 Push-Ups
200 Air Squats
Cash-Out:
1 mile Run with Med Ball (20/14 lb)*
* 10 Burpee penalty for each ball drop
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)