480 Memorials, Tributes, & Holidays Workouts (WODs)

Marathon

CrossFit New England Memorial WOD (aka: "Marathon Monday")

2 Rounds for Time
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings (53/35 lb)
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts (75/55 lb)
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps (24/20 in)

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 ...

PJ

CrossFit Kantok Memorial WOD

For Time and Load
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
55 Double-Unders

6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
55 Double-Unders

9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
55 Double-Unders

12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
55 Double-Unders

Directly into:
Establish: 1 rep max Squat Clean

Time Cap: 21 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 ...

Custom Workout Program

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program crafted for you.

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& your equipment.

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committed to your success. Pick Your Coach

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 ...

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 ...

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 ...

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 ...

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 ...

Sabrey Dennes

Memorial WOD

With a Running Clock in 40 minutes
Every 2 minutes on the minute for 3 rounds, complete:
28 Burpees
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Dumbbell Thrusters (2x50/35 lb)
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Box Jumps (24/20 in)
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Push-Ups
Rest 1 minute
Every 2 minutes on the minute for 3 rounds, complete:
28 Sit-Ups
Rest 1 minute
Then, AMRAP in 5 minutes of:
100 meter Sprint
5 Devil Presses (2x50/35 lb)

Memorials, Tributes, & Holidays ...

The 29

CrossFit Coal Memorial WOD

4 Rounds for Time
29 Kettlebell Swings (1.5/1 pood)
29 Sit-Ups
29 Box Jumps (24/20 in)
29 Knees-to-Elbows
29 Burpees

Memorials, Tributes, & Holidays ...

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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 ...

Marathon Monday

CrossFit Southie Memorial WOD

5 Rounds for Time
4 Squat Clean-and-Jerks (185/135 lb)
15 Chest-to-Bar Pull-ups
13 Burpee Lateral Jumps

Then:
800 meter Run

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 ...

Eleanor

Memorial WOD for Eleanor McCabe

For Time
1 mile Run
100 Devil Presses (2x22.5/15 kg)
1 mile Run

Memorials, Tributes, & Holidays ...

I Can’t Breathe

Memorial WOD for George Floyd

For Time
1,600 meter Run
30 Burpees
800 meter Run
20 Burpees
400 meter Run
10 Burpees
400 meter Run
20 Burpees
800 meter Run
30 Burpees
1,600 meter Run

Memorials, Tributes, & Holidays ...

Bataan

GoRuck Memorial WOD

9 Rounds for Time
10 Burpees Over Sandbag
11 Sandbag Deadlifts (80/60 lb)
12 Thrusters with Ruck (30/20 lb)
13 Twists with Ruck (30/20 lb)
14 Standing Arm Circles (30/20 lb)
15 Neck Circles (Feet elevated position)
16 Sit-Ups with Ruck (30/20 lb)
170 meter March (30/20 lb)

Memorials, Tributes, & Holidays ...

Brock

Tribute WOD

For Time
100 calorie Row
100 calorie Ski Erg
100 calorie Assault Air Bike
Every 2 minutes, perform:
7 Burpees

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 ...

Simon

CrossFit Deluxe Memorial WOD

For Time (with a Partner)
100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
200 Ring Rows / Overhead Plate Hold (45/25 lb)
44 Synchronized Plate Ground-to-Overheads (45/25 lb)
2,021 meter Row
44 Synchronized Plate Ground-to-Overheads (45/25 lb)
200 Ring Rows / Overhead Plate Hold (45/25 lb)
100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
Wear a Weight Vest (20/14 lb)

Memorials, Tributes, & Holidays ...

Lucky 13

CrossFit Havoc Friday the 13th WOD

3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees

Memorials, Tributes, & Holidays ...

Verified Benchmark WODs

More WODs

Memorial, Tribute, & Holiday Workouts (WODs)

Marathon

Chad

PJ

Contact 22 Finale

Custom Workout Program

Bob

Lindsay

Georgie

Jonesworthy

12 Days of Christmas

Sabrey Dennes

The 29

5X More WODs

1775

Marathon Monday

Anna

Eleanor

I Can’t Breathe

Bataan

Brock

Alice

Simon

Lucky 13

Verified Benchmark WODs

More WODs

Memorial, Tribute, & Holiday Workouts (WODs)

Marathon

Chad

PJ

Contact 22 Finale

Custom Workout Program

Bob

Lindsay

Georgie

Jonesworthy

12 Days of Christmas

Sabrey Dennes

The 29

5X More WODs

1775

Marathon Monday

Anna

Eleanor

I Can’t Breathe

Bataan

Brock

Alice

Simon

Lucky 13

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