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

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 Leaderboard
Comments: 6

Tuesday, 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.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 19

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

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

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

Coach’s notes:

Post reps for each movement and all totals to comments.

WOD Leaderboard
Comments: 5

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
Comments: 3

Friday, December 7, 2018

A.  Work to a heavy power clean in 12 minutes.

B.  As Many Rounds As Possible (AMRAP) in 18 minutes of:

2 Power Cleans – 165#/105#
2 Toes to Bar
4 Power Cleans
4 Toes to Bar
6 Power Cleans
6 Toes to Bar, continue adding 2 reps to both movements each round.

Coach’s notes:

Post load for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 19

Sunday, December 2, 2018

Every 2:00 for 16:00 (8 rounds) complete:

Row 16/12 Cals

AMRAP Double Unders,

NO REST, then complete:

AMRAP Burpees over Rower in 4:00 (total working time being 20:00)

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 4

Friday, November 30, 2018

Complete As Many Reps As Possible (AMRAP) in 10:00 of:

CrossFit Pyro WOD:

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 Leaderboard
Comments: 8

Saturday, 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 Leaderboard
Comments: 7

Thursday, 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

Coach’s notes:

Post reps complete to comments.

WOD Leaderboard
Comments: 7