Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises
Directly into, 3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne Lunges
10 V-Ups
Finally, 3 Rounds of:
60 second Plank
25 Half-Jacks
20 4-Count Mountain Climbers
15 Air Squats
AMRAP in 12 minutes
2 minute Burpees
2 minute Rest
Tabata Sit-Up
2 minute Rest
2 minute Jumping Jacks
For Time
1 mile Run
100 Elbow Plank Push-Ups
150 Sit-Ups
100 Burpees
150 Lunges
For Time
1 mile Run
20 Eight-Count Body Builders*
800 meter Run
35 Eight-Count Body Builders*
400 meter
50 Eight-Count Body Builders*
200 meter
*1 Body Builder:
1: Hands on The Ground
2: Feet Jump Back To Push Up Plank
3: Chest On The Ground (Bottom Push Up Position)
4: Back To Plank Position (Top Push Up Position)
5. Wide Stance (Like A Jumping Jack)
6. Narrow Stance (Back To Plank Position)
7. Feet Jump Forward to Hands
8. Stand Tall
For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run
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