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Archives: AMRAP

Wednesday, May 23, 2018

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull (SDLHP) – 95#/65#
1:00 Double Unders
1:00 Burpees
1:00 V Sit-ups
1:00 Row (cals)
2:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Saturday, May 19, 2018

TT WOD – Partner

A.  Work on a weakness in lifting.

B.  In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump Overs – 24”/20”
7 Thrusters – 135#/95#
21 Double Unders

Rest until the running clock reaches 20:00, then in teams of two complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump Overs – 24”/20”
9 Push Press – 135#/95#
9 Ring Dips

WOD

20, 16, 12, 8, 4 reps for time of:

Wallballs – 20#/14# to 11’/10’
Dumbbell Walking Lunges – 50#/35#/hand, one overhead, one at shoulder
Toes to Bar

TT WOD – Gymnastics

A.  For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.

B. Complete As Many Rounds As Possible (AMRAP) of:
Run 200m
30s false grip hold
Run 200m
30s ring support

 

 

Coach’s notes:

Coach’s notes:  Post time to complete regular WOD to comments.  For TT WOD’s, post all results to comments.

WOD Leaderboard
Comments: 3

Thursday, May 10, 2018

WOD:

Perform 30s work/30s rest for each movement and complete 5 rounds of:

Left arm dumbbell walking lunge – 50#/35#
Ring dips
Right arm dumbbell walking lunge
Strict pull-ups
V-ups

Coach’s notes:  Post reps complete per movement, per round and all totals to comments.

 

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

Note:  Goal is to establish proper position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

Comments: 4

Monday, May 7, 2018

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

100′ Left foot single leg hops
12 Right Arm Single Arm Push Press – 45#/30#
100′ Right foot single leg hops
12 Left Arm Single Arm Push Press – 45#/30#

Coach’s notes:

Opposing leg does not touch down for entire 100 ft each round for Rx'd. Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Saturday, May 5, 2018

TT WOD: Partner

A.  Work on strength that needs work for 20 minutes.

B.  For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…8 minutes

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…8 minutes

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

Coach’s notes: Post rounds and reps completed to comments.

WOD:

A.  Work to a heavy thruster in 15 minutes.

Compare to Sunday, May 21, 2017

B.  “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Compare to Saturday, December 16, 2017

TT WOD – Gymnastics

A.  For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.

B.  Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support

Coach’s notes:  Post notes for all and rounds and reps complete in B to comments.

Comments: 4

Sunday, April 29, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 20 minutes of:
20 Lateral Jumps – 24”/20”|
10 Push-ups with hand release
20 Medicine Ball Cleans – 20#/14#
10 Strict Pull-ups

Coach’s notes: Post rounds and reps complete to comments.

TT WOD – Competitive

A.   1 round for time of:
30/25 Cal Assault or Row
20 Burpee Box Jump Overs – 30”/20”
10 Cleans – 225#/150#
(time cap = 8 minutes)

B. 1 round for time of:

50 Foot Handstand Walk               SCALE = 30s Handstand hold on wall
3 Rope Climbs                                    SCALE = Pulls from the floor X 3 or Ring Rows X 5
50 Foot Handstand Walk
Dumbbell Deadlift – 100#/70#/hand  SCALE = reduced weight
50 Foot Handstand Walk
2 Rope Climbs
14 Dumbbell Deadlift
50 Foot Handstand Walk
1 Rope Climb
20 Dumbbell Deadlift

Coach’s notes:  Post time to complete A and B to comments.

 

Comments: 6

Sunday, April 22, 2018

WOD

30 Rope Climbs for time:
*complete 6 burpees every 2:00

(time cap = 25:00)

Coach’s notes:  Post time to complete and number of burpees to comments.

 

TT WOD – Competitive

A.  30 Rope Climbs for time (scale = 5 ring rows per climb):
*complete 8 burpees every 2:00

(time cap = 20:00)

B.  As Many Rounds As Possible in 5:00 of:
2 Cleans – 225#/150# (scale to 135#/95#)
4 Bar Muscle-ups (scale to chest to bar pull-ups)
8 Triple Unders (scale to 16 double unders)

Coach’s notes:  Post time to complete A and rounds and reps complete for B to comments.

Comments: 4

Friday, April 20, 2018

Tabata intervals for reps of:

  1.  Dumbbell Front Squats – 50#/35#/hand
  2.  Sit-ups
  3.  Power Clean -135#/95
  4. Push-ups

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Friday, April 13, 2018

5 Rounds for reps of:

1:00 Dumbbell Overhead Squat – 45#/30#/hand
1:00 Shuttle Runs – 20 foot
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Row/Bike/Ski – Cal erg of your choice.
1:00 REST

Coach’s notes:

Post reps for all sets and totals to comments.

WOD Leaderboard
Comments: 1

Monday, April 9, 2018

“Lynne”

5 rounds for max reps of:

Bench Press – Body weight
Pull-ups

Compare to April 19, 2015

Coach’s notes:

Post reps per movement, per round and all totals to comments. Note that this is www.crossfit.com WOD for today as well, post to both sites.

WOD Leaderboard
Comments: 9