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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

1st AMRAP = 5 rounds + 5 R Cand J.
2nd AMRAP = 6 rounds + 15 + 30 + 25. My skipping malfunction in rnd 2 (5 trips in a row!) cost me the completion of those double unders in my last round, argh. Otherwise all sets unbroken.


Thanks Dave, aka CrossFit Pyro, fun compilation.


Pyro WOD: 7 rounds exactly (used 40#)
CFC WOD: 2 rounds + 15, 30 & 30 double unders (rx’d)


Pyro WOD: 5 rounds RX
CFC WOD: 2 rounds + 15 + 30 + 41!

So close to completing three rounds on the second AMRAP but my pull-ups and sit ups were slow


1st AMRAP = 5 rounds (used 35# 2 rounds then 35# for  Hang Clean and Jerks and 15# Overhead Squats last 3 rounds)

2nd AMRAP = 3 rounds (scaled ring rows and singles for skipping)

Thanks Nat!!


A: 8 Rounds + 2 Dumbbell Hang Clean and Jerks Right = 202 reps Rx

B: 4 Rounds + 4 pull-ups = 420 reps Rx

Total = 622 reps Rx

1st AMRAP, I felt like I could only do the clean and jerks only so fast but the overhead squats felt awesome. Thanks for helping with strick T2B Derek P. And Derek P, you were right my shirt did re-strict my mobility.

2nd AMRAP: I did butterfly pull-ups (sets of 15/9,6/9,6/10,5), and used an AB mat (sensitive skin) without any counter weight. Sit-ups were definitely the hardest part. Had to break them into sets of 5 reps towards the end. DU I had a trip on sets 1 and 2 but unbroken on 3 and 4.

Thanks Derek P! Great work 6am.


Oops, first set was 7 rounds + 5 C & J, not 5.


AMRAP 1 – 5 rounds 15# for 3 and 17.5# for 2 with 10 v-ups in place of t2b

AMRAP 2 – 2 rounds doing 5 band assist pull-ups and 10 ring rows, into 3rd round with 3 sit-ups

Thanks, Derek


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