Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Archives: AMRAP

Thursday, August 16, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 21 minutes of:
Row 250m
21 Kettlebell Swings – 2.0/1.5 pood
21 Box Jumps – 30”/24”

TT WOD – Off Season:

All sets for time:

A. Maximum deadlift hold – 315#/225#

B. 50 foot sled push (heavy) X 5, rest 60s between sets

C. 100 Sledge hammer strikes (50/side)

D. 50 tire flips

E. 200m pinch grip plate carry – 35#/25#/hand

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 7

Wednesday, August 15, 2018

Working every 2 minutes, then resting for 1 minute, continue until 100 overhead squats is reached

2 Rope Climbs
10 Burpees
AMRAP Overhead Squats – 95#/65#

Coach’s notes:

Post reps per round and total time to complete.

WOD Leaderboard
Comments: 10

Sunday, August 12, 2018

12, 1 minute rounds of:

40 Double unders
AMRAP Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post reps per round and total reps to comments.

WOD Leaderboard
Comments: 6

Tuesday, August 7, 2018

As Many Reps As Possible (AMRAP) for 12 (24 mins total) rounds of:

WOD:

30s Work – Row for cals
30s Rest
30s Work – Medicine Ball Cleans – 20#/14#
30s Rest

TT WOD – Off Season:

A1.  Barbell Bicep Curl – 10-12 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 10-12 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 10-12 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 10-12 reps @ 3011 X 3 sets, rest 60s

 

Coach’s notes:

Post reps per exercise and all totals to comments.

WOD Leaderboard
Comments: 7

Sunday, August 5, 2018

10 Rounds for reps of:

In 1 minute:

Sprint 200m,

Then with remaining time, AMRAP Strict Shoulder Press – 95#/65#

Rest 1:00

Coach’s notes:

Post reps per round and total reps to comments.

WOD Leaderboard
Comments: 4

Wednesday, August 1, 2018

5 Rounds for As Many Reps As Possible (AMRAP) of:

1:00 Wallballs
1:00 Row/Bike/Ski – Cals
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 GHD Sit-up
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Monday, July 30, 2018

As Many Rounds As Possible (AMRAP) in 25 minutes of:

1 Peg Board Climb
40 ft. Crab Walk
10 Toes to Bar
40ft. Dumbbell Overhead Walking Lunge – 50#/35#/hand
1 Rope Climb

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Sunday, July 15, 2018

A.  Work to a maximum height 2 foot vertical jump in 5 minutes.

B.  1 round for time and reps.

Run 1 mile, then (no rest)

AMRAP double unders in 3:00.

Coach’s notes:

Post time best vertical jump, time to complete mile and reps for double unders to comments.

WOD Leaderboard
Comments: 3

Saturday, July 14, 2018

A1.  L-Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest 90-120s

A2.  Kettlebell Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

Note:  One KB racked at shoulder, one KB overhead, switch after 10 steps each round.

A3.  Superman Hold – 30-60s X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, July 5, 2018

WOD:

For time and reps:

Run 1 mile, then
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Power Snatch – 95#/65#
10 Burpees Over Bar, then
Run 1 mile

TT WOD – Off Season:

Complete all sets for time:

A.  200m “yoke” carry – use barbell on back – 225#/135#

B.  50 Tire flips.

C.  Maximum height wallball – 30#/20#

D.  50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.

E.  150 ft. Sled push for time. – choose your weight.

Coach’s notes:

Post rounds and reps complete and time to complete to comments. FOR TT, complete in any order and post all results.

WOD Leaderboard
Comments: 6