EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
For Time
80 Air Squats
40 Kettlebell Swings (1.5/1 pood)
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings (1.5/1 pood)
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings (1.5/1 pood)
8 Pull-Ups
16 Air Squats
8 Kettlebell Swings (1.5/1 pood)
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings (1.5/1 pood)
2 Pull-Ups
For Time
800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run
For Time
Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)
Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)
Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)
Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)
Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)
Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)