Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
200 foot Front Rack Dumbbell Lunges (2x50/35 lb)
50 Burpees to Bar (6/4 in)
200 foot Front Rack Dumbbell Lunges (2x50/35 lb)
10 Rounds for Time
Every 1:30, perform:
100 meter Sprint
4 Rounds for Time
400 meter Run
40 Air Squats
For Time
50-40-30-20-10 reps of:
Burpee Jumping Air Squats
Push-Ups
4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats
10 Rounds for Time
20 Push-Ups
20 Air Squats
20 Mountain Climbers (Left+Right=1)
20 Jumping Jacks
AMRAP in 20 minutes
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Where:
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps
3 Rounds For Time
800 meter Run
50 Back Extensions
50 Sit-Ups
10 Rounds for Time
30 second Sandbag Hold
2 Burpees
There is no prescribed weight for the Sandbag Hold. Use whatever is available and as heavy as possible. Continue with the pattern, adding 2 Burpees every round.