Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)
5 Rounds for Time
44 Box Step-Ups (24/20 in)
12 Push-Ups
12 Air Squats
Wear a Weight Vest (20/14 lb)
For Time
150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups
AMRAP in 15 minutes
3 Ground-to-Overheads (70/50 kg)
Then, 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
30 Double-Unders
For Time
2,012 meter Run
Directly into, 4 Rounds of:
8 Burpees
26 Jumping Lunges
8 Hand Release Push-Ups
26 Jumping Squats
For Time (with a Partner)
Deadlift Hold (135 lb)
40 Air Squats
Back Squat Hold (135 lb)
40 Sit-Ups
Plank Hold
40 Push-Ups
Deep Squat Hold
40 Burpees
For Time
50 Walking Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's" (20/14 lb)
50 Sit-Ups
5 Rope Climbs (15 ft)
For Time
30 Back Squats (225/155 lb)
1 minute Rest
Then,
30 Deadlifts (225/155 lb)
Every Minute On the Minute (EMOM) in 9 minutes
5 Back Squats (225/155 lb)
5 Burpee Box Jumps (20 in)
For Time
3 Rounds of:
5 Back Squats (315/225 lb)
30 Box Jumps (24/20 in)
Then, 3 Rounds of:
5 Deadlifts (315/225 lb)
30 Bar Over Burpees