Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Perform as Many Repetitions as Possible For Points in 20 minutes
Overhead Squat (60/40 kg) (10 points)
Thruster (60/40 kg) (5 points)
Squat Clean (60/40 kg) (3 points)
Deadlift (60/40 kg) (1 point)
AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)
EMOM in 14 minutes
Odd Minutes:
15 Kettlebell Swings (24/16 kg)
Even Minutes:
10 Deadlifts (275/205 lb)
AMRAP in 12 minutes
From 0:00-4:00, 3-6-9-12...Reps of:
Thrusters (95/65 lb)
Pull-Ups
4 minutes Rest
From 8:01-12:00, 3-6-9-12...Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
AMRAP in 13 minutes
10 Wall Ball Shots (30/20 lb, 10/9 ft)
10 calorie Row
20 Double-Unders
15 Wall Ball Shots (30/20 lb, 10/9 ft)
15 calorie Row
40 Double-Unders
Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
Four Tabatas for Total Reps in 19 minutes
Tabata Jumping Jacks
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata Duffel Bag Swings
Rest 1 minute
Tabata V-Ups
Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 intervals.
EMOM For As Long As Possible
3 Muscle-Ups
5 Shoulder-to-Overheads (135/95 lb)*
*Add one rep every minute.
EMOM in 13 minutes
For every odd minute, perform:
13 Hand Release Push-Ups
For every even minute, perform:
13 Shoulder-to-Overheads (115/75 lb)
10 Rounds for Total Reps in 10 minutes
Every 30 seconds, AMRAP of:
25 meter Shutter Run
Rest 30 seconds