Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run
Perform all movements except the run with a PVC pipe (or broomstick).
For Time (with a Partner)
5,000 meter Row
50 Front Squats
60 Box Jumps
For Time
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Alternating Kettlebell Clean-and-Presses (1/.75 Pood)
25 Pull-Ups
AMRAP in 20 minutes
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees
AMRAP, Three 4-minute Rounds in 12 minutes
4 minutes of Clean-and-Jerks (135/95 lb)
4 minutes of Rowing (calories)
4 minutes of Burpees
For Time
30 Clean-and-Jerks (135/95 lb)
Four Tabatas in 16 minutes
Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)
15-12-9 Reps for Time
Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups
3 Rounds for Time
10 Ground-to-Overheads (95/65 lb)
200 yard Shuttle Sprint (50 yards there and back, twice)
AMRAP (with a Partner) in 20 minutes
500 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges (45/35 lb barbell)