Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Saturday 170429
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps
Sunday 170423
AGOQ Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
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.
Wednesday 170419
Snatch 3-3-3-3-3 reps
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
Saturday 170422
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.Compare to 160304.
Tuesday 170418
For time:
135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps
Wes
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
Monday 170417
For time:
15-ft. rope climb, 30 ascents
Thursday 170413
Back squat 1-1-1-1-1-1-1 reps