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.
Friday 170804
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatchesMen use 135-lb. barbell
Women use 95-lb. barbell
Wednesday 170726
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleansEtc., adding one muscle-up and 5 med-ball cleans each round.
Use a 20-lb. ball for both exercises.
Tuesday 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Wednesday 170524
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squatsMen use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Tuesday 170509
For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders
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
Tuesday 170411
5 rounds for time of:
225-lb. clean and jerks, 4 reps
6 bar muscle-ups
40-ft. handstand walk
Thursday 170330
Amanda
9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches
Thursday 170316
5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups