Category

AMRAP

Thu 2/16/17

By | AMRAP, Benchmark, WOD | No Comments

Dynamic Effort Lower:

Banded Cleans: 9×2 @ 50% on the 1:00

Conditioning:

Open WOD 15.4 (click here for full details):

RX:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled:

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses (95/65)
10 cleans (115/75)

Tue 2/14/17

By | 5RFT, AMRAP, WOD | No Comments

Part 1 – “The Break Up”

With a running clock both partners simultaneously complete:

1st minute

  • 1 Push Press (135/95 lbs)
  • 1 Burpee

2nd minute

  • 2 Push Presses
  • 2 Burpees

And so on, adding 1 push press and 1 burpee each minute until ONE partner cannot complete the prescribed reps in the minute. You must complete the push presses before advancing to the burpees. The score for this workout is the total reps of the FIRST partner to drop out. For example, partner #1 fails after 7 full rounds and 8 push presses and 3 burpees. Then the team’s score is 7 rounds (56) + 8 + 3 = 67 reps.

Rest exactly 10 minutes and then move on to Part 2.

Part 2: “The Make-up”

6 rounds for time:

  • 5 squat cleans (135/95 lbs)
  • 10 pull-ups
  • 200 m row

Partners alternate movements: Partner #1 completes the squat cleans, partner #2 completes the pullups, partner #1 completes the row, partner #2 completes the squat cleans on round 2, etc. 

There will be 2 scores recorded for this workout: the total team reps for part 1 and the total time to complete both parts. 

Mon 2/13/17

By | 4RFT, AMRAP, WOD | No Comments

Part A:

Front Squat 3-3-2-2-1-1, AHAP (work for a 1RM), on the 2:30

Part B:

4 rounds of the following 3 min AMRAP:

7 Thrusters (95/65)
21 Double-Unders

Rest 90 seconds between rounds

Tue 2/7/17

By | AMRAP, WOD | No Comments

Part A:

Accumulate as much time as possible in the time allotted for each of the following holds:

  • 4:00 L-Sit Hold
  • 4:00 Handstand Hold
  • 4:00 Squat 1″ above Medball – with 75/55 lb barbell

Part B:

With a 20 minute clock, do the following:
 1000m Row 
 50 Burpees
 50 Toes to Bar
-then with the time remaining-
 AMRAP of:
 10 Thrusters (95/65)
 10 Ring Dips

*Score is total reps from AMRAP portion only

Mon 1/30/17

By | AMRAP, WOD | No Comments

Part A:

In 6 mins, complete 3 rounds of max rep front squat at 55% 1 RM. A round ends when you drop the bar. 

  • Rd 1: 1 rep = 3 points
  • Rd 2: 1 rep = 2 points
  • Rd 3: 1 rep = 1 point

Part B:

12 Rounds for time, tabata style:

5 Wallballs (20/14)
5 Burpees

Wed 1/25/17

By | AMRAP, Triplet, WOD | No Comments

Max Effort Upper:

CrossFit DTR Shoulder Complex:

5 rounds for max cumulative load, on the 2:30:

4 Shoulder Presses
3 Push Presses
2 Push Jerks
1 Split Jerk

*Use the percentages chart to estimate your 7RM Shoulder Press, and do your first round there, increasing the weight on each round as necessary.

Conditioning:

AMRAP in 15 minutes:

12 Box Jumps (24/20)
30 Double-Unders
7 Handstand Pushups

Wed 1/18/17

By | AMRAP, WOD | No Comments

Conditioning:

7 rounds for max reps:

AMRAP in 2 min:

5 Pullups
10 Kettlebell Swings (53/35)

Between rounds:

15 Burpees

Accessory Cash-Out:

100 Banded Pull-aparts
100 Banded PVC Shoulder Press

Tue 1/17/17

By | AMRAP, Benchmark, Triplet, WOD | No Comments

Max Effort Lower:

3-Position Clean: 20 minutes to work up to a heavy complex

Conditioning:

Open WOD 16.2:

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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