Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (85/55 lb)
Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike
Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)
5 Rounds for Time:
600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats
For Time
100 Double-Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row
AMRAP in 20 minutes
14-12-10-8-6-4-2 Back Squats (Bodyweight)
2-4-6-8-10-12-14 Strict Pull-Ups
For time
200 meter Farmers Walk
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sand Bag Carry
75 Burpees
75 Hang Power Snatch (45/35 lbs)
200 meter Suitcase Walk
50 Kettlebell Swings (1.5 pood/1 pood)
50 Bear Complex (45/35 lb)
200 meter Waiter Walk
25 Muscle-Ups
25 Handstand Push-Ups
21-15-9 Reps for Time
Burpees
Kettlebell Swings (24/16 kg)
Box Jumps (24/20 in)
Perform 6 Lunges after each exercise
For Time
60 Box Jumps (60/50 cm)
50 Deadlifts (50/32.5 kg)
40 V-Ups
30 Clean-and-Jerks (50/32.5 kg)
20 Burpees
10 Bar Muscle-Ups
Time Cap: 18 minutes
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
4 Rounds for Time
100 meter Airrunner Sprint
5 Burpees
10 Sit-Ups
Max Unbroken Pull-Ups
Rest 1 minute
5 Rounds for Time
5 Squat Cleans (155/105 lb)
25 Push-Ups