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Archives: AMRAP

Thursday, October 15, 2020

3 rounds for reps of:

1:00 Kettlebell (KB) Swings – 1.5/1.0 pood
1:00 Candlesticks
1:00 KB Zercher Squats
1:00 Burpees
1:00 KB Box Step Overs – single KB
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Thursday, October 8, 2020

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

Run 400m
5 Strict Pull-ups
15 Wallballs

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 14

Tuesday, October 6, 2020

3 rounds for reps of:

1:00 Handstand Walk – ft.
1:00 Ring Muscle-ups
1:00 Alternating Dumbbell Ground to Overhead – 50#/35#
1:00 Erg of Choice – Cals
1:00 Double Unders
1:00
REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Tuesday, September 29, 2020

Complete As Many Rounds As Possible (AMRAP) in 28 minutes of:

400m Carry – 45#/25# plate
40 Double Unders
2 Rope Climbs

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Sunday, September 27, 2020

Complete for reps:

2:00 Kettlebell Swings – 1.5/1.0 pood
2:00 Med Ball Dumbbell “Bench” Press – 45#/30#
2:00 Ring Row
2:00 Single Dumbbell Box Step Over – 24”/20”
2:00 Hands on Box Jump Overs – 24”/20”
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Med Ball Dumbbell “Bench” Press – 45#/30#
1:00 Ring Row
1:00 Single Dumbbell Box Step Over – 45#/30# @ 24”/20”
1:00 Hands on Box Jump Overs – 24”/20”

Coach’s notes:

Post reps per movement and total reps to comments.

WOD Leaderboard
Comments: 2

Saturday, September 26, 2020

In partners complete:

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 High Knees, while partner two performs 30 Air Squats, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Bear Crawl 50m, while partner two performs 30 Back Extensions, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Broad Jump 100m, while partner two performs 30 Switch Lunges (15/leg), then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Sprint 100m, while partner two performs 20 Supine Hip Raises, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 Jumping Jacks, while partner two performs 30 Mountain Climbers, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 7 Burpees, while partner two performs 14 Sit-ups.

Coach’s notes:

This is our last OUTDOOR Partner WOD. Starting in October we will move back into CFC. Let’s get everyone out for this one last (epic) outdoor adventure. Post rounds and reps complete in each couple

WOD Leaderboard
Comments: 1

Tuesday, September 15, 2020

Tabata intervals for reps of:

  1. Hip Extension
  2. Side Shuffle – 20 ft.
  3. Devil’s Press – 45#/30#/hand
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Sunday, September 6, 2020

Complete each set in any order:

A. 20 Bar Pull-overs

B.  30 D-ball Over Alternating Shoulder – choose load

C.  15 Squat Snatch – 135#/95#

D.  120s AMRAP Box Jumps – 24”/20”

E.  Handstand Walk AFAP in one set

Coach’s notes:

Post order completed and results for each set to comments.

WOD Leaderboard
Comments: 4

Friday, September 4, 2020

Complete As Many Rounds As Possible (AMRAP) in 22 minutes of:

5 Muscle- ups
7 Thrusters – 95#/65#
9 Pike Raises

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, August 30, 2020

5 – 1 minute rounds of:

5 – 1 minute rounds of:

9 Kettlebell Swings – 1.5/1.0 pood
6 Kettlebell Sumo Deadlift
AMRAP V-ups

REST 1:00

5 – 1 minute rounds of:

14 Wallballs – 20#/14#
AMRAP Lateral Hops Over Ball
REST 1:00

Coach’s notes:

Post reps per set and all totals to comments.

WOD Leaderboard
Comments: 9