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Archives: AMRAP

Sunday, October 21, 2018

“The Chief”

Five, 3 minute AMRAP’s of:

3 Power Cleans – 135#/95#
6 Push-ups
9 Squats

Then Rest 1 Minute.

Coach’s notes:

Post rounds and reps complete per interval and totals to comments.

WOD Leaderboard
Comments: 4

Thursday, October 18, 2018

WOD:

As Many Rounds As Possible in 24 minutes:

Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00

TT WOD – Strength:

A.  Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Monday, October 8, 2018

Alternate Every Minute for 28 Minutes of:

1:00 Erg for Cals – your choice
1:00 Rest

 

Coach’s notes:

Post cals per round and total cals to comments. This is 14 minutes (rounds) of work total.

WOD Leaderboard
Comments: 5

Saturday, October 6, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups

TT WOD – Strength:

A.  Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 2 reps @30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, September 30, 2018

3 Rounds for reps of:

1:00 Row (Cals)
1:00 Ring Dips
1:00 Double Unders
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Rest

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Monday, September 24, 2018

A.  2018 CrossFit Team Series Event 1

Complete as many reps as possible in 7 minutes of:

Bar-facing burpees

B.  Practice handstand walks, holds, presses, progressions, etc. with time remaining.

Coach’s notes:

Post reps completed to comments and to www.crossfit.com

WOD Leaderboard
Comments: 11

Sunday, September 24, 2018

A.  Work to a moderate double power clean in 15 minutes.

B.  Attollo Cup 2018 Event 2

In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#
Rest 2:00
In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#
Rest 1:00
In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#

*During Hang Power Cleans the bar cannot be set down.  If you drop or lower the bar to the floor, complete 3 penalty burpees.

 

Coach’s notes:

Post loads for power clean in A and reps complete in B to comments.

WOD Leaderboard
Comments: 1

Friday, September 21, 2018

Every 3:00 for 6 rounds complete:

14 Dumbbell box step overs – 50#/35#/hand @ 24”/20”
44 Double Unders
AMRAP Rope climbs

Coach’s notes:

Post rope climbs complete per round and total to comments.

WOD Leaderboard
Comments: 1

Wednesday, September 19, 2018

3 Rounds for reps of:

1:00 Dumbbell Ground to Overhead – 40#/25#/hand
1:00 Shuttle Run – 20ft.
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Row (cals)
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 2

Sunday, September 16, 2018

“Cindy”

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Compare to August 21, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5