Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
Alternating Kneeling Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16 minutes:
4 Gorilla Cleans (2 x 16/12 kg)
4 Front Squats (2 x 16/12 kg)
4 Clean-and-Jerks (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a round, perform 10 Push-Ups
AMRAP in 38 minutes
Buy-In: 77 Burpees
In the remaining time, AMRAP of:
6 Chest-to-Bar Pull-Ups
2 Deadlifts (225/185 lb)
20 Plate Ground-to-Overheads (45/25 lb)
200 meter Run
Three 3-minute AMRAPs in 13 minutes
AMRAP in 3 minutes:
15 Hang Power Cleans (135/95 lb)
Max Handstand Push-Ups
Rest 2 minutes between AMRAPs
AMRAP in 10 minutes
5 Clean-and-Jerks (135/105 lb)
200 meter Sprint
With a Running Clock in 19 minutes
Tabata Deadlift (185/135 lb)
Tabata Hang Power Clean (135/95 lb)
Tabata Front Squat (85/65 lb)
Tabata Push Press (65/45 lb)
1 minute Rest between exercises
With a Running Clock in 14 minutes
From 0:00-7:00, AMRAP of:
7 Overhead Squats (95/65 lb)
7 Pull-Ups
14 Double-Unders
Then from 7:00-14:00, establish:
1 rep max Clean-and-Jerk
Three 3-minute AMRAPs in 13 minutes
AMRAP in 3 minutes:
15 Deadlifts (225/155 lb)
Max Hand Release Push-Ups
Rest 2 minutes between rounds
With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift
AMRAP in 23 minutes
3 Pull-Ups
7 Wall Ball Shots (20/14 lb)
19 Sit-Ups
68 Double-Unders
AMRAP in 15 minutes
3 Bar Muscle-Ups
6 Handstand Push-Ups
12 Alternating Pistols