Archives: AMRAP
Saturday, January 12, 2019
TT WOD – Partner:
One partner working at a time complete as many reps as possible in each minute for 5 rounds of:
1:00 – Push-ups
1:00 – Pull-ups
1:00 – Squats
1:00 – Hang power cleans – 135#/95# *If either partner sets the bar down, 5 burpee penalty for both.
REST 1:00
WOD:
As many rounds as possible in 17 minutes of:
10 Shuttle runs – 20 ft.
1 Thrusters – 135#/95#
10 Shuttle runs
3 Thrusters
10 Shuttle runs
5 Thrusters
10 Shuttle runs
7 Thrusters, etc.
Coach’s notes:
Post reps complete for all exercises and all rounds plus totals for Partner WOD and rounds and reps complete for regular WOD to comments.
WOD LeaderboardTuesday, January 8, 2019
WOD:
As Many Rounds As Possible (AMRAP) in 20 minutes of:
3 Rope Climbs
20 Box Jumps
TT WOD – Opens Prep:
12.5 – Complete as many rounds as possible in 7 minutes of the following rep scheme:
3 Thrusters – 100#/65#
3 Chest to bar pull-ups
6 Thrusters
6 Chest to bar pull-ups
9 Chest to bar pull-ups
9 Thrusters, etc.
Saturday, December 22, 2018
TT WOD – Partner:
100 Double Unders each while partner holds plank
50 Strict Pull-ups while partner hangs from bar
75 Partner Passing Wallballs
50 Cal Row, while partner holds deadlift – 225#/150#
75 Synchronized Partner Alternating Dumbbell Ground to Overhead – 50#/35#
50 Alternating Partner Box Step Overs – 20” for all, one dumbbell per partner @ 50#/35#
100 Double Unders each while partner holds plank.
WOD:
As Many Rounds As Possible (AMRAP) in 20 minutes of:
8 Ring Push-ups
14 Medicine Ball Cleans – 20#/14#
20 Alternating Hip Touches
Thursday, December 20, 2018
WOD:
3 Rounds for reps of:
1:00 Assault/Ski/Row – Cals
1:00 AMRAP Overhead Squat – 95#/65#
1:00 REST
1:00 Box Jumps – 24”/20”
1:00 AMRAP Burpees
1:00 REST
1:00 Power Clean – 95#/65#
1:00 Push Jerk – 95#/65#
1:00 REST
TT WOD: Oly
A. Squat Clean and Split Jerk (paused catch) – 2 reps x 8 sets, rest approx. 120 sec
Saturday, December 8, 2018
TT WOD – Partner:
Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
100 Double Unders (each)
75 Medicine Ball Cleans (one working at a time)
50 Synchronized Dumbbell Overhead Walking Lunges (25/arm) – 50#/35#
25 Synchronized Strict Pull-ups
WOD:
10, 9, 8, 7, 6, ,5 ,4 ,3 ,2, 1 reps of:
Bar Muscle-ups
Squat Cleans – 135#/95#
Coach’s notes:
Post time to complete WOD and rounds and reps complete for Partner WOD to comments.
WOD Leaderboard
Friday, November 30, 2018
Complete As Many Reps As Possible (AMRAP) in 10:00 of:
5 Dumbbell Hang Clean and Jerks Right – 50#/35#
5 Dumbbell Overhead Squats Right
5 Dumbbell Hang Clean and Jerks Left
5 Dumbbell Overhead Squats Left
5 Strict Toes to Bar
REST 3:00, then complete As Many Reps As Possible (AMRAP) in 10:00 of:
15 Pull-ups
30 Sit-ups
60 Double Unders
Coach’s notes:
We are joining in on CrossFit Pyros WOD today and they in on ours! Post rounds and reps complete to www.crossfitpyro.com and to our comments.
WOD LeaderboardSaturday, November 24, 2018
TT WOD – Partner:
3 Rounds in Partners for Reps of:
1:00 Synchro Toes to Bar
1:00 Max Cals – Row, Ski or Bike
1:00 Hang Power Snatch – 75#/45# *5 penalty sit-ups each if you set the bar down
1:00 Rope Climbs
1:00 Partner Wallball toss
1:00 Rest
WOD:
As Many Reps As Possible (AMRAP) in 24 minutes of:
5 Toes to Bar
10 Shuttle Runs – 20ft.
10 Hang Power Snatch – 75#/45#
1 Rope Climb
Coach’s notes:
Post rounds and reps complete to comments for regular WOD and post reps per movement, per round and all totals to comments for partner TT WOD.
WOD LeaderboardThursday, November 22, 2018
WOD:
In 12 minutes complete:
1000m row
50 Dumbbell Thrusters – 50#/35#/hand, then
AMRAP Dumbbell Box Step Overs – 50#/35#/hand
TT WOD – Oly:
A. Tall Squat Clean/Hang Squat Clean – 3/3 X 5-7 sets, rest 90-120s
B. Clean Deadlift Shrug – 4 reps X 5 sets, rest 120s
C. Tall Split Jerk (paused catch)– 3-5 reps X 5-7 sets, rest approx. 90s