Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run
Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.
For Time
30 Wall Ball Shots (20/14 lb)
30 Kettlebell Swings (2/1.5 pood)
60 Box Jumps (24/20 in)
30 Kettlebell Swings (2/1.5 pood)
30 Wall Ball Shots (20/14 lb)
For Time
10 Chest-to-Bar Pull-Ups
20 Toes-to-Bars
30 Deadlifts (185/135 lb)
100 Double-Unders
30 Box Jumps (24/20 in)
20 Burpees
10 Cleans (185/135 lb)
10-9-8-7-6-5-4-3-2-1 Reps For Time
Burpees
Kettlebell Thrusters (32/20 kg)
Burpees
Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
Burpees
Kettlebell Swings (32/20 kg)
For time
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use one pair of Dumbbells (55/35 lb) throughout
For Time
400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters (50/35 lb)
15 Pull-Ups
400 meter Run
9 Cleans (185/135 lb)
9 Pull-Ups
400 meter Run
3 Rounds For Time
550 meter Row
12 Deadlifts (225/155 lb)
21 Rings Dips
AMRAP in 20 minutes
5 Weighted Pull-Ups (35/25 lb)
10 Push-Ups (feet on 30/24" box)
15 Squats (with 45/35 lb plate)
5 Rounds For Time
90 seconds Single-Unders
50-40-30-20-10 Reps of:
Alternating Lunges
Push-Ups
Sit-Ups