Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 40 minutes
800 meter Medicine Ball Run (20/14 lb)
100 Kettlebell Swings (53/35 lb)
10 Tire Flips and Jump Thru (As Heavy As Possible)
4 200 meter Fire Hose Drag and Pull (50 ft)
100 Alternating Kettlebell Cleans (53/35 lb)
50 Push-Ups
50 Step Walking Lunges
4 Rounds for Time
4 Rope Climbs (15 ft)
9 Wall Ball Sit-Ups (20/14 lb, 5 ft target)
12 Thrusters (100/70 lb)
400 meter Weighted Run*
Round 1 Run with plates (2x25/15 lb)
Round 2 Run with barbell (45/35 lb)
Round 3 Run with plates (2x25/15 lb)
Round 4 Run with barbell (45/35 lb)
For Time
1978 meter Run
7 Pull-Ups
24 Box Jumps (24/20 in)
1 Deadlift (65% of 1 RM)
26 Wall Ball Shots (20/14 lb)
173 Air Squats
2008 meter Medicine Ball Run (20/14 lb)
6 Rounds For TIme
400 meter Sandbag Carry (50/40 lb)
12 Push Presses (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pulls (95/65 lb)
5 Rounds for Time (with a Partner)
400 meter Sandbag Carry (150/100 lb)
30 Burpees
30 Plate Ground-to-Overheads (45/35 lb)
30 Overhead Dumbbell Walking Lunges (50/35 lb)
AMRAP in 23 minutes
13 Deadlifts (225/155 lb)
20 Dumbbell Push Presses (50/35 lb, 10 per arm)
40 Pull-Ups
280 foot Sand Bucket Carry (80/60 lb)
Wear a Weight Vest (20/14 lb)
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
400 meter Run*
Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)
Then,
400 meter Run*
*Wear a Weight Vest on the Run (20/14 lb)
For Time (with a Partner)
With a Running Clock:
2 Rounds of:
200 meter Buddy Carry
20 Planking Partner Burpees
Then, 10 Rounds of:
8 Synchronized Pull-Ups
12 Synchronized Push-Ups