446 Memorials, Tributes, & Holidays Workouts (WODs)

MLK Day

CrossFit Templum Memorial WOD

For Time
63 Cleans (95/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (96/65 lb)

Memorials, Tributes, & Holidays ...

Bob

by Ryan Garcia

For Time
13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Hand Release Push-Ups
Air Squats
Sit Ups

Memorials, Tributes, & Holidays ...

Chad

Memorial WOD for Chad Wilkinson

For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)

Memorials, Tributes, & Holidays ...

MLK

by Jk McLeod

For Time
15 Turkish Get-Ups (alternating) (1.5/1 pood)
Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats (1.5/1 pood)
63 Mountain Climbers
Then, 2 Rounds of:
19 Kettlebell Swings (1.5/1 pood)
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (1.5/1 pood)
39 Lying Toe Touches (alternating)

Memorials, Tributes, & Holidays ...

Custom Workout Program

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12 Days of Christmas

a.k.a.: "12 Days of CrossFit," Christmas Holiday WOD

For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.

Memorials, Tributes, & Holidays ...

Robert Comley

Titan Strength & Conditioning Memorial WOD

Buy-In: 20 Burpees
Then, EMOM in 28 Minutes of:
11 Devil Presses (2x50/35 lb) / Push-Up Hold
11 Thrusters (2x50/35 lb) / Farmer's Walk Hold
11 Plank Rocks / Plank Hold
11 Alternating Lunges / Wall Sit
11 Sprinter Sit-Ups / Pogos
11 Dumbbell Snatches (2x50/35 lb) / Squat Hold
11 calorie Row / Rest
Repeat 3 Times
Buy-Out: 20 Burpees

Memorials, Tributes, & Holidays ...

Martin Luther King, Jr.

by Mark Nolan

2 Rounds for Time
19 Wall Ball Shots (20/14 lb, 10/9 ft)
29 Strict Pull-Ups
39 calorie Row
39 Lateral Jumps (over the rower)
19 Man Makers (2x25/20 lb)
68 Toes-to-Rings

Time Cap: 34 minutes

Memorials, Tributes, & Holidays ...

Contact 22 Finale

"Contact 22" Virtual WOD Challenge Event Finale

For Time
200 meter Run
22 Snatches (95/65 lb)
22 Pull-Ups
22 Medicine Ball Cleans (20/14 lb)
22 Elbow Plank to Push-Ups
22 Wall Ball Shots (20/14 lb)
22 Deadlifts (95/65 lb)
22 Air Squats
22 Overhead Walking Lunges (45/25 lb plate)
22 Box Jumps (24/20 in)
22 Power Cleans (95/65 lb)
2x20 second Bar Hang
22 calorie Row
22 Handstand Push-Ups
22 Back Squats (95/65 lb)
22 Chest-to-Bar Pull-Ups
22 Bar Facing Burpees
22 Thrusters (95/65 lb)
22 Jerks (95/65 lb)
2 Rope Climbs
22 Overhead Squats (96/65 lb)
22 Kettlebell Swings (1.5/1 pood)

Memorials, Tributes, & Holidays, The Heroes ...

MLK

Main Gate CrossFit Memorial WOD

For Time (with a Partner)
Buy-In:
15 Burpees Over Partner

Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie Ski Erg

Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Assault Air Bike

Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row

Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders

Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups

Memorials, Tributes, & Holidays ...

Alice

Tribute WOD for Alice Elderton

4 Rounds for Time (with a Partner)
300 meter Run (together)
30 Power Cleans (30 kg)
30 Burpees
30 calorie Air Bike
30 Air Squats
30 Alternating Lunges
30 calories Air Bike
30 Deadlifts (30 kg)
30 Ball Slams (9/6 kg)
30 calorie Air Bike
Buy-Out: 300 AbMat Sit-Ups

Memorials, Tributes, & Holidays ...

Lindsay

CrossFit Cabra Memorial WOD

For Time
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)

Memorials, Tributes, & Holidays ...

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Georgie

MarineWOD Memorial WOD

AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups

Memorials, Tributes, & Holidays ...

Three Wise Men

Headstrong Hero/Tribute WOD

Three AMRAPs in 16 minutes

AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)

Memorials, Tributes, & Holidays, The Heroes ...

Save Connor

Frequency Fitness Tribute WOD

12 Rounds for Time (with a Partner)

Partner 1
600 meter Run

Partner 2
2 Rounds of:
12 Dumbbell Deadlifts (2x50/35 lb)
12 Dumbbell Swings (50/35 lb)
12 Dumbbell Thrusters (2x50/35 lb)

Switch after every round

Memorials, Tributes, & Holidays ...

Jonesworthy

CrossFit Benchmark WOD

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

Memorials, Tributes, & Holidays ...

The Wirtz

Complete Fitness Memorial WOD

4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees

Memorials, Tributes, & Holidays ...

1775

Memorial/Tribute WOD

AMRAP in 60 minutes
17 Power Cleans (135/95 lb)
75 Air Squats
At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

Memorials, Tributes, & Holidays ...

Rick

CrossFit Sanctify Memorial WOD

6 Rounds for Time
4 Deadlifts (315/205 lb)
9 Burpee Pull-Ups
20 Wall Ball Shots (20/14 lb)

Memorials, Tributes, & Holidays ...

Team 1776

US Independence Day Team WOD

For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order

Memorials, Tributes, & Holidays ...

12 Days of Xmas Barbell Style

Christmas Holiday WOD

For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)

Memorials, Tributes, & Holidays ...

Anna

CrossFit Aldermaston Memorial WOD

For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run

Repeat back up the ladder to the top.

Wear a Weight Vest (10 kg).

Memorials, Tributes, & Holidays ...

Verified Benchmark WODs

More WODs

Memorial, Tribute, & Holiday Workouts (WODs)

MLK Day

Bob

Chad

MLK

Custom Workout Program

12 Days of Christmas

Robert Comley

Martin Luther King, Jr.

Contact 22 Finale

MLK

Alice

Lindsay

5X More WODs

Georgie

Three Wise Men

Save Connor

Jonesworthy

The Wirtz

1775

Rick

Team 1776

12 Days of Xmas Barbell Style

Anna

Verified Benchmark WODs

More WODs

Memorial, Tribute, & Holiday Workouts (WODs)

MLK Day

Bob

Chad

MLK

Custom Workout Program

12 Days of Christmas

Robert Comley

Martin Luther King, Jr.

Contact 22 Finale

MLK

Alice

Lindsay

5X More WODs

Georgie

Three Wise Men

Save Connor

Jonesworthy

The Wirtz

1775

Rick

Team 1776

12 Days of Xmas Barbell Style

Anna

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