For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Displaying {results_count} results of {results_count_total}
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
For Time
400 meter Ruck Run (35/25 lb)
101 second Ruck Squat Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Push-Ups (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 second Plank Hold with Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
101 Burpees
400 meter Ruck Run (35/25 lb)
101 second Overhead Ruck Hold (35/25 lb)
400 meter Ruck Run (35/25 lb)
100 meter Bear Crawl Ruck (35/25 lb)
400 meter Ruck Run (35/25 lb)
50 Ruck Thrusters (35/25 lb)
400 meter Ruck Run (35/25 lb)
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.
For Time
40 Double-Unders
40 Box Step-Ups (24/20 in)
40 Push Presses (75/45 lb)
30 Double-Unders
30 Box Step-Ups (24/20 in)
30 Push Presses (75/45 lb)
20 Double-Unders
20 Box Step-Ups (24/20 in)
20 Push Presses (75/45 lb)
10 Double-Unders
10 Box Step-Ups (24/20 in)
10 Push Presses
AMRAP in 11 minutes
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
1 Strict Handstand Push-Up + Kipping Handstand Push-Up
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
2 Strict Handstand Push-Ups + Kipping Handstand Push-Ups
8 Dumbbell Box Step-Ups (2x50/35 lb, 24/20 in)
3 Strict Handstand Push-Ups + Kipping Handstand Push-Ups*
*Add one rep strict and kipping handstand push-ups after every round.