Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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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
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.