AMRAP in 35 minutes
50 Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 35 minutes
50 Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
AMRAP in 12 minutes
4 Dumbbell Step-Ups (2x50/35 lb, 20 in)
4 Toes-to-Bars
4 Single-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Add 4 repetitions to each movement after every round.
EMOM in 9 minutes
Odd minutes:
9 Deadlifts (275/185 lb)
Even minutes:
9 Bar Over Burpees
AMRAP in 10 minutes
50 Bar Facing Burpees
50 Alternating Dumbbell Snatches (70/50 lb)
In the remaining time, AMRAP of:
Wall Ball Shots (20/14 lb, 10/9 ft)
EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
5 Burpees
While partner hangs from Pull-Up Bar
AMRAP in 7 minutes
From 0:00-5:00, AMRAP of
15 Mountain Climbers
5 Push-Ups
Then from 5:00-7:00, AMRAP of:
Burpees
AMRAP in 18 minutes
11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
With a Running Clock for Reps
Buy-In:
25 Jumping Jacks
3 Burpees
Then, AMRAP in 4 minutes of:
10 Sit-Ups
5 Push-Ups
AMRAP (with a Partner) in 32 minutes
5 Burpees Over Bag
8 Sandbag Thrusters (40/25 lb)
5 Overhead Sandbag Lunges (40/25 lb)
8 Sandbag Over Shoulders (40/25 lb)
400 meter Sandbag Run (40/25 lb)