13 Rounds for Time
13 Air Squats
13 Push-Ups
13 Reverse Crunches
13 Dips
Cash-Out: 4 minute Plank Hold (cumulative)
Time Cap: 22 minutes
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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13 Rounds for Time
13 Air Squats
13 Push-Ups
13 Reverse Crunches
13 Dips
Cash-Out: 4 minute Plank Hold (cumulative)
Time Cap: 22 minutes
For Max Effort
15 second Plank
15 second Rest
30 second Plank
30 second Rest
45 second Plank
45 second Rest
1 minute Plank
1 minute Rest
Max Effort Plank
1 minute Rest
Max Effort Plank
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
Cash-In:
800 meter Kettlebell Run (45/35 lb)
50 Box Jumps (24/20 in)
50 Wall Ball Shots (20/14 lb)
1 minute Hang Hold
50 Kettlebell Swings (45/35 lb)
50 Ball Slams (20/14 lb)
200 meter Farmer's Carry (2x45/25 lb)
1 minute Hang Hold
50 Push Presses (95/65 lb)
50 Hand Release Push-Ups
50 Jumping Pull-Ups
50 Tire Flips (230/160 lb)
200 meter Farmer's Carry (2x45/35 lb)
1 minute Hang Hold
50 Burpees
Cash-Out:
800 meter Kettlebell Run (45/35 lb)
75 second Hang Hold*
*Penalty for breaking during the 75-second hang hold: perform 75 burpees
AMRAP in 11 minutes
1 minute Power Cleans (135/95 lb)
1 minute Front Squats (135/95 lb)
1 minute Deadlifts (135/95 lb)
1 minute Push Presses (135/95 lb)
1 minute Back Squats (135/95 lb)
1 minute Rest
1 minute Push Jerks (135/95 lb)
1 minute Overhead Squats (135/95 lb)
1 minute Pendlay Rows (135/95 lb)
1 minute Strict Press (135/95 lb)
1 minute Power Snatches (135/95 lb)