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Archives: AMRAP

Saturday, November 10, 2018

WOD:

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

Row 1000m
35 Ring Dips
5 Legless Rope Climbs
50 Dumbbell Walking Lunges – 45#/30#/hand
10 Bar Muscle-ups

TT WOD – Strength:

Deadlift – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 6, 2018

WOD:

3 Rounds for reps of:

1:00 Pull-ups
1:00 Medicine Ball Cleans – 20#/14#
1:00 Push Jerks – 50#/35#/hand
1:00 Back Extensions
1:00 Box Jumps – 24”/20#
1:00 REST

TT WOD – Strength:

A.  Work to a heavy front squat in 15 minutes.

B.  Squat Clean – 2, 2, 2, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Tuesday, October 30, 2018

WOD:

3 Rounds for reps and time(s) of:

AMRAP Bench Press  – 135#/95#
AMRAP Strict Pull-ups
NO REST

3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk

NO REST

20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00

TT WOD – Strength:

Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

Post reps for bench and pull-ups, load for DT and time per round, plus all totals.

WOD Leaderboard
Comments: 13

Sunday, October 28, 2018

A.  As Many Rounds As Possible in 15 minutes of:

1 Peg Board Ascent
8 Burpees
8 Kettebell Box Step Overs  – 24” with Single 2.0 pood/20” with Single 1.5 pood

NO REST

B.  21, 15, 9 rep sounds for time of:

Kettlebell Swings – 2.0/1.5
Toes to Bar

 

Coach’s notes:

Post rounds and reps complete in A and time to complete B to comments

WOD Leaderboard
Comments: 2

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: 5

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