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.

Post time to comments.

Sunday 170423

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups

Post time to comments.

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.

Friday 170421

AGOQ Workout 1

For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Post time to comments.

Wednesday 170419

Snatch 3-3-3-3-3 reps

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Compare to 151205.

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

Post time to comments.

Compare to 140128.

Monday 170417

For time:
15-ft. rope climb, 30 ascents

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Saturday 170415

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

Post time to comments.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.


Related content:
CrossFit WOD 170415 With Brooke Wells
The Pull-up
The Clean

Friday 170414

On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round to comments.

Scale pace time as needed.

Thursday 170413

Back squat 1-1-1-1-1-1-1 reps

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Compare to 160929.

Wednesday 170412

Rest Day


"Tackling Weight Loss and Diabetes With Video Chats," The New York Times.

Post thoughts to comments.

Tuesday 170411

5 rounds for time of:
225-lb. clean and jerks, 4 reps
6 bar muscle-ups
40-ft. handstand walk

Post time to comments.

Monday 170410

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

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Compare to 150827.

Sunday 170409

30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars

Post time to comments.

Friday 170407

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions

Post rounds completed to comments.

Compare to 081217.

Thursday 170406

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 160824.

Wednesday 170405

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Post rounds completed and dumbbell weight to comments.

Monday 170403

6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups

Post time to comments.

Sunday 170402

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb. front rack walking lunges, 15 steps

Post rounds completed to comments.

Saturday 170401

Clean and jerk 3-3-3-3-3 reps

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Compare to 160220.

Friday 170331

Rest Day


"Sugar now an investment risk, says AMP," The Australian.

Post thoughts to comments.

Thursday 170330

Amanda

9-7-5 reps for time of:
Muscle-ups
135-lb. squat snatches

Post time to comments.

Compare to 140418.

Wednesday 170329

5 rounds for time of:
Run 400 meters
185-lb. deadlifts, 21 reps

Post time to comments.

Compare to 131126.

Tuesday 170328

For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps

Post time to comments.

Sunday 170326

3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute

Post total reps completed to comments.

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