Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
4 Rounds for Time
43 Elevated Push-Ups (24/20 in)
19 Box Step-Ups (per leg) with Kettlebell (24/20 in, 18/12 lb)
10 Burpee Pull-Ups
505 meter Row
Cash-Out: Exclaim "for the Paratrooper in the Sky" and 1 Elevated Push-Up (24/20 in)
For Time
100 Kettlebell Swings (32/24 kg)
2 Burpees at the top of each minute
6 Rounds for Time
400 meter Run
30 Burpees
Wear a Weight Vest (20/14 lb)
EMOM in 8 minutes
3 Squat Clean Thrusters (155/105 lbs)
3 Bar Over Burpees
5 Rounds for Time
7 Deadlifts (225/155 lb)
14 Pull-Ups
21 Burpees
For Time
118 Bar Facing Burpees
26 Squat Clean Thrusters (135/95 lb)
For Time
54 Deadlifts (95/65 lb)
54 Double-Unders
54 Cleans (95/65 lb)
54 Burpees
For Time
100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb)
400 meter Run
25 Power Cleans (115/75 lb)
40 Burpees
100 Double-Unders
Every 3 minutes (for 6 Rounds) in 18 minutes
6 Burpees
18 Alternating Dumbbell Snatches (50/35 lb)
7 Toes-to-Bars
9 Goblet Squats (50/35 lb)