AMRAP (with a Partner) in 26 minutes
100 Kettlebell Swings (70/53 lb)
80 Toes-to-Bars
60 Shoulder-to-Overheads (135/95 lb)
40 Burpee Box Jump Overs (24/20 in)
20 Devil Presses (2x50/35 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP (with a Partner) in 26 minutes
100 Kettlebell Swings (70/53 lb)
80 Toes-to-Bars
60 Shoulder-to-Overheads (135/95 lb)
40 Burpee Box Jump Overs (24/20 in)
20 Devil Presses (2x50/35 lb)
For Time
15 Cleans (155/125 lb)
10 Burpee Box Jump Overs (24/20 in)
12 Toes-to-Bars
10 Burpee Box Jump Overs (24/20 in)
9 Chest-to-Bar Pull-Ups
10 Burpee Box Jump Overs (24/20 in)
6 Bar Muscle-Ups
10 Burpee Box Jump Overs (24/20 in)
3 Cleans (155/125 lb)
3 AMRAPs in 24 minutes
Perform 3, 6, and 9-minute AMRAPs of:
20 Hang Power Snatches (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Thrusters (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Hang Power Cleans (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Overhead Squats (115/80 lb)
10 Burpee Box Jump Overs (24/20 in)
20 Ring Muscle-Ups
Rest 3 minutes between each AMRAP
AMRAP in 15 minutes
2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
16 Shoulder-to-Overheads (135/95 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
12 Shoulder-to-Overheads (165/115 lb)
Then, 2 Rounds of:
50 Double-Unders
10 Pogo Jump Burpees
8 Shoulder-to-Overheads (195/135 lb)
Finally, AMRAP in the remaining time of:
50 Double-Unders
10 Pogo Jump Burpees
4 Shoulder-to-Overheads (225/155 lb)
For Time
Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches (75/55 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (96/75 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (115/95 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (135/115 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
Cash-Out:
100 Double-Unders