Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time (with a Partner)
3 mile Ruck Run (30/20 lb, together)
Then, 3 Rounds of:
50 meter Sprint / Static Ruck Hold Overhead (30/20 lb)
100 meter Sprint / Static Ruck Hold Overhead (30/20 lb)
AMRAP in 23 minutes
From 0:00-7:00, AMRAP of:
Burpees
Rest 2 minutes
From 9:00-14:00, AMRAP of:
Air Squats
Rest 2 minutes
Finally from 16:00-23:00, AMRAP of:
Burpees
5 Rounds for Reps
Max Push-Ups
Max Air Squats
10 Burpees
Rest 1 minute
3 Rounds for Time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees
Wear a Weight Vest (20/14 lb)
Time Cap: 25 minutes
For Time
5 minute Accumulated Plank Hold
5 minute Accumulated Left-Side Plank Hold
5 minute Accumulated Right-Side Plank Hold
Every rest, perform:
2 Handstand Push-Ups
4 Burpees
8 Air Squats
For Time (with a Partner)
Partner A:
400 meter Ruck Run (30/20 lb)
Partner B while the other Run:
Max Ruck Squats (30/20 lb)
Max Ruck Plank Hold (30/20 lb)
Max Ruck Lunges (30/20 lb)
Max Flutter Kicks
Finally, perform:
1 mile Ruck Run (30/20 lb, together)
While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.
7 Rounds for Time
200 meter Sprint
50 meter Bear Crawl
15 Burpees
Rest 2 minutes between rounds
AMRAP in 30 minutes
100 foot Walking Lunges
25/20 Hand Release Push-Ups
100 foot Walking Lunges
25 Burpees
7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run