Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Dunn
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. boxOn the burpees, jump over the box without touching it.
Sunday 170716
For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees
Friday 170714
For time:
50 box jumps, 30-in. box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb. ball
50 burpees
Dallas 5
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Wednesday 170628
Complete as many rounds as possible in 12 minutes of:
60-lb. dumbbell deadlifts, 9 reps
6 burpees
60-lb. dumbbell power cleans, 3 reps
Thursday 170622
3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees
Scotty
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Sunday 170528
2017 Regional Event 6
For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleansMen use a 30-in. box
Women use a 24-in. boxFind a sandbag, medicine ball or other heavy odd object for the cleans.
Quarter Gone Bad
Quarter Gone Bad
5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Friday 170421
AGOQ Workout 1
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-upsMen use 50-lb. dumbbell
Women use 35-lb. dumbbell