Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 30 minutes
Complete 5 Rounds of Each Movement:
5 Front Squats (75% BW)
Rest in 1 minute.
5 Push Presses (75% BW)
Rest in 1 minute.
5 Muscle-Ups
Rest in 1 minute.
30 meter Sled Push (200% BW)
Rest in 1 minute.
10 calorie Assault Air Bike
AMRAP in 21 minutes
3 Thrusters (135/95 lb)
6 Bar Over Burpees
9 Pull-Ups
12 Hand Release Push-Ups
15 calorie Assault Air Bike
5 Rounds For Time
100/80/60/40/20 Single-Unders
75/60/45/30/15 Dumbbell Ground-to-Overheads (35/25 lb)
50/40/30/20/10 calorie Assault Air Bike
30/24/18/12/6 Russian Twists (20/15 lb) (2-count)
20/16/12/8/4 Deadlifts (bodyweight)
AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Push-Ups
10 Russian Twists (20/16 lb)
10 Pull-Ups
10 calorie Assault Air Bike
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
For Time
50 Burpees
50 Air Squats
50 Hollow Rocks
50 Push-Ups
Buy-in:
1000 meter Row
5-10-15 Rounds for Time
Back Squats (225/155 lb)
Box Jumps (20/24 in)
For Time
50 Bag Facing Burpees (70/50 lb)
400 meter Burden Run (70/50 lb)
Then, 10 rounds of:
3 Push-Up Bag Drags (70/50 lb)
4 Sumo Deadlift High-Pulls (70/50 lb)
5 Front Squats (70/50 lb)
800 meter Burden Run (70/50 lb)
Then, 1-2-3-4-5-6-7-8-9-10 reps of:
Bear Complexes (70/50 lb)
Brute Force Burpees
400 meter Burden Run (70/50 lb)
50 Lateral Burpees
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
3 Rounds for Time
9 Deadlifts (185/125 lb)
12 Burpees
15 Box Jumps (24/20 in)
200 meter Run
Buy-In: 50 Double Unders
Buy-Out: 1 Rope Climb (15 ft)