Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Every 2 Minutes on the Minute in 29 minutes
20/15 calorie Bike Erg
Max Calorie Ski
Rest 1 minute between sets
3 Rounds for Time
Every 12 minutes, 15-12-9 reps of:
Squat Clean Thrusters (115/75 lb)
Bar Facing Burpees
Rest 4 minutes after each round
AMRAP in 25 minutes
15 Push-Ups
45 Air Squats
15 calorie Row
Two 10-minute AMRAPs in 22 minutes
From 0:00-10:00, AMRAP of:
10 Alternating Arm Devil Presses (50/35 lb)
30 Alternating Leg V-Ups
Rest 2 minutes
From 12:00-22:00, AMRAP of:
20 Alternating Arm Devil Presses (50/35 lb)
40 Alternating Leg V-Ups
AMRAP in 28 minutes
From 0:00-10:00, AMRAP of:
10 Burpees Box Jump Overs (24/20 in)
10 Left-Arm Dumbbell Thrusters (50/35 lb)
10 Right-Arm Dumbbell Thrusters (50/35 lb)
Rest 2 minutes
From 12:00-20:00, AMRAP of:
12 Burpees Box Jump Overs (24/20 in)
12 Left-Arm Dumbbell Thrusters (50/35 lb)
12 Right-Arm Dumbbell Thrusters (50/35 lb)
Rest 2 minutes
From 22:00-28:00, AMRAP of:
14 Burpees Box Jump Overs (24/20 in)
14 Left-Arm Dumbbell Thrusters (50/35 lb)
14 Right-Arm Dumbbell Thrusters (50/35 lb)
Five 5-minute AMRAPs in 29 minutes
40 Double-Unders
20 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
Rest 1 minute between sets
Start the next AMRAP where the previous AMRAP left off.
AMRAP in 26 minutes
From 0:00-12:00, AMRAP of:
10 Air Squats
10 Alternating Weighted Reverse Lunges (50/35 lb)
20 Air Squats
20 Alternating Weighted Reverse Lunges (50/35 lb)
Continue with this pattern, adding 10 reps to each movement every round.
Rest 2 minutes
From 14:00-26:00, AMRAP of:
10 Hand Release Push-Ups
5 Strict Pull-Ups
20 Hand Release Push-Ups
10 Strict Pull-Ups
Continue with this pattern, adding 10 Hand Release Push-Ups and 5 Strict Pull-Ups every round.
AMRAP in 20 minutes
50 Box Jumps (24/20 in)
50 Burpees
50 Dumbbell Hang Clean-and-Jerks (2x50/35 lb)
50 Sit-Ups
Two 8-minute AMRAPs in 18 minutes
12 Alternating Dumbbell Squat Snatches (50/35 lb)
8 Box Jumps (24/20 in)
Rest 2 minutes
Second set picks up where first set left off.
3 Rounds For Total Reps in 14 minutes
1 minute Double-Unders
1 minute Alternating Leg V-Ups
1 minute Alternating Reverse lunges
1 minute Hand Release Push-Ups
1 minute Rest