Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 15 minutes
3 Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...
Continue adding 3 additional reps for each movement after each round until time is up.
For Time
100 Double Dumbbell Ground-to-Overhead (2x50/35 lb)
Wear a Weight Vest or Ruck (70/50 lb)
9-15-21 Reps for Time
Power Snatches (115/75 lb)
Toes-to-Bars
Handstand Push-Ups
21-15-9 Reps for Time
Pull-Ups
Pistols
Kettlebell Swings (32/34 kg)
EMOM in 5 minutes
5 Push Presses (185/135 lb)
5 Strict Pull-Ups
For Time
2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row
AMRAP in 20 minutes
3 Rope Climbs
8 Shoulder-to-Overheads (135/85 lb)
34 calorie Row
For Time
413 meter Sandbag Carry
Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row
Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row
Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Sandbag Carry
AMRAP in 19 minutes
1 mile Run
Then, 5 Rounds of:
27 Air Squats
18 Push-Ups
If you finish, start again on the run.