5 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds ♀ 35-lb. DBs and 16-in. box ♂ 50-lb. DBs and 20-in. box … [Read more...] about Tuesday 200324
For Rounds/Reps (AMRAP)
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 … [Read more...] about Thursday 200312
Saturday 181027
Complete as many rounds as possible in 12 minutes of: 7 box jumps 14 kettlebell swings Men: 36-in. box, 32-kg kettlebell Women: 30-in. box, 24-kg kettlebell Scroll for scaling options. Post rounds completed to comments. Related: • The Box Jump • The American Kettlebell Swing … [Read more...] about Saturday 181027
Monday 181022
Complete as many rounds as possible in 20 minutes of: 25-cal. row 25 hip extensions 25 GHD sit-ups Scroll for scaling options. Post rounds completed to comments. Related: • The GHD Hip Extension • The GHD Sit-Up … [Read more...] about Monday 181022
Monday 180709
Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats Men: 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 … [Read more...] about Monday 180709
Thursday 180607
Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball shots 15 kettlebell swings Men: 20-lb. ball, 1.5-pood kettlebell Women: 14-lb. ball, 1-pood kettlebell Scroll for scaling options. Post rounds completed to comments. Compare to 121220. Related: • CrossFit WOD 180607 Tips With Rory McKernan • The Wall Ball … [Read more...] about Thursday 180607
Monday 180514
Complete as many rounds as possible in 10 minutes of: 10 deadlifts 20 GHD sit-ups Men: 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 … [Read more...] about Monday 180514
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-unders Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target Scroll for scaling options. Post rounds completed to comments. Related: • CrossFit … [Read more...] about Saturday 180421
Sunday 180422
AGOQ Workout 4 Complete as many rounds as possible in 5 minutes of: 9 handstand push-ups 6 burpees 3 snatches Men: 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 … [Read more...] about Sunday 180422
Wednesday 180418
Complete as many rounds as possible in 25 minutes of: 20 push-ups 30 sit-ups 40-cal. row Scroll for scaling options. Post rounds completed to comments. Related: • CrossFit WOD 180418 Tips With Tyson Oldroyd • The Push-Up • The Sit-Up … [Read more...] about Wednesday 180418