Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Tuesday 200324
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push pressesRest 2 minutes between rounds
♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box
Thursday 200312
Complete as many rounds in 20 minutes as possible of:
5 overhead squats
10 box jumps
15 shoot-throughs♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box
Saturday 181027
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swingsMen: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebellScroll for scaling options.
Post rounds completed to comments.Related:
• The Box Jump
• The American Kettlebell Swing
Monday 181022
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-upsScroll for scaling options.
Post rounds completed to comments.Related:
• The GHD Hip Extension
• The GHD Sit-Up
Monday 180709
Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squatsMen: 135 lb.
Women: 95 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 170724.
Related:
• CrossFit WOD 180709 Tips With Rory McKernan
• Overhead Squat Therapy
Thursday 180607
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swingsMen: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebellScroll for scaling options.
Post rounds completed to comments.Compare to 121220.
Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball
Monday 180514
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-upsMen: 275 lb.
Women: 185 lb.Scroll for scaling options.
Post rounds completed to comments.Compare to 150116.
Related:
• CrossFit WOD 180514 Tips With Rory McKernan
• Simplifying the Deadlift With Coach Glassman
• Midline Stabilization: The GHD Sit-Up
Saturday 180421
AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-undersMen: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. targetScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180421 Tips With Pat Sherwood
• The Handstand Walk
Sunday 180422
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatchesMen: 165 lb.
Women: 115 lb.Scroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180422 Tips With Pat Sherwood
• The Kipping Handstand Push-Up
Wednesday 180418
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. rowScroll for scaling options.
Post rounds completed to comments.Related:
• CrossFit WOD 180418 Tips With Tyson Oldroyd
• The Push-Up
• The Sit-Up