Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Every 3 minutes For As Long As Possible
From 0:00-3:00, 2 Rounds of:
6 Squat Cleans (135/95 lb)
6 Chest-to-Bar Pull-Ups
From 3:01-6:00, 2 Rounds of:
7 Squat Cleans (135/95 lb)
9 Chest-to-Bar Pull-Ups
From 6:01-9:00, 2 Rounds of:
8 Squat Cleans (135/95 lb)
12 Chest-to-Bar Pull-Ups
Add 1 clean and 3 pull-ups every 3 minutes until you fail to complete both rounds.
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Knees-to-Elbows
1 minute Rest, then repeat (5 times total)
Four Tabatas in 16 minutes
Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)
AMRAP in 9 minutes
4 Clean-and-Jerks (275/195 lb)
7 Rope Climbs
10 Thrusters (185/125 lb)
13 Bar Muscle-Ups
EMOM in 12 minutes
Odd Minutes:
5 Push Presses (155/105 lb)
Even Minutes:
5 Deadlifts (155/105 lb)
AMRAP in 34 minutes
13 Thrusters (90/65 lb)
23 Deadlifts (90/65 lb)
9 Pull-Ups
17 Push-Ups
At the end of each round perform 1 Burpee for every break in that round
Wear a Weight Vest (20/14 lb)
Every 2 Minutes On the Minute For as Long as Possible
1 Push Press
1 Push Jerk
1 Split Jerk
20 Double-Unders
AMRAP in 25 minutes
8 Freestanding Handstand Push-Ups
1 L-Sit Rope Climb (15 foot)
EMOM in 14 minutes
Odd: 10 Thrusters (95/65 lb)
Even: 20 Kettlebell Swings (54/35 lb)
AMRAP in 20 minutes
400 meter Weighted Run (30 lb)
5 Ring Muscle-Ups