Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
9 Power Cleans (50/35 kg)
7 Shoulder-to-Overheads (50/35 kg)
4 Toes-to-Bars
2 Rope Climbs
5 Dumbbell Box Step-Ups (2x30/25 lb) (each leg)
20 Dumbbell Snatches (50/35 lb)
20 Double-Unders
AMRAP in 5 minutes
10 Overhead Squats (95/65 lb)
10 Burpees
AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees
AMRAP in 20 minutes
12 Overhead Walking Lunges (50/35 kg)
15 Burpees
8 Bar Muscle-Ups
AMRAP in 9 minutes
5 Bar Facing Burpees
1 Clean-and-Jerk (155/135)
10 Bar Facing Burpees
2 Clean-and-Jerks (155/135)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
AMRAP in 33 minutes
50 meter Farmer's Carry (2x24/16 kg)
25 Dumbbell Squats (2x24/16 kg)
10 Burpee Pull-Ups
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