Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps
For Time
71 Back Squats (40/30 kg)
Then, 3 Rounds of:
800 meter Weighted Run (10/7 kg)
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/20 kg)
Finally, perform:
71 Back Squats (40/30 kg)
For Time (with a Partner)
65 Front Squats (135/95 lb)
65 Kettlebell Swings (2/1.5 pood)
16 Lateral Partner Over Burpees
65 Hang Power Cleans (135/95 lb)
65 Single Kettlebell Push Presses (1.5/1 pood)
16 Lateral Partner Over Burpees
65 Chest-to-Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Lateral Partner Over Burpees
65 Push-Ups
65 Pendlay Barbell Rows (135/95 lb)
16 Lateral Partner Over Burpees
Each partner wears a Weight Vest (10/7 lb)
4 Rounds for Time
18 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
18 Burpee Box Jumps (24/20 in)
For Time (with a Partner)
Buy-In (share):
56 Box Jump-Overs
Then, 22 rounds of (share):
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155 lb)
Cash-Out (together):
1108 meter Run
For Time (in a Team of 4)
360 Sit-Ups
30 Tire Flips (500/350 lb)
50 Power Cleans (135/95 lb)
60 Push-Ups
30 Burpees
80 Box Jumps
2019 meter Row
21-15-9 Reps for Time
Tire Flips (500/300 lb)
Push Presses (95/65 lb)
Burpees
AMRAP (with a Partner) in 18 minutes
11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
From 11:00-13:00: 2 minute Rest, in silence
For Time
25 Burpees
100 Pull-Ups
25 Burpees
100 Sit-Ups
25 Burpees
100 Wall Ball Shots (20/14 lb)
25 Burpees
For Time
1,000 meter Row
Then 4 Rounds of:
8 Front Squats (185/135 lb)
4 Shoulder-to-Overheads (185/135 lb)
15 Pull-Ups
Then:
43 Burpees
1 mile Run