Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Friday 170519
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squatsMen wear a 20-lb. vest
Women wear a 14-lb. vest
Tuesday 170425
AGOQ Workout 4
2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.
Sunday 170402
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb. front rack walking lunges, 15 steps
Friday 170317
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-upsMen deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Wednesday 170222
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Thursday 170209
Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Saturday 170107
7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope
Nick
Nick
12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells
Monday 161128
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
95-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars
Row 50 calories
Wednesday 161109
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating