Posts tagged with ‘AMRAP’

  • WOD Blog | Workout of the day

    TUESDAY 21-11-2017

    - by Admin

    HAPPY BIRTHDAY TO DENISE CARIPIS AND SHIRLEY MORRITT!

    CROSSFIT

    LEVEL 1

    5 rounds for time of:
    3 power clean & jerk, 52/35
    7 box HSPU
    90 single skips or 25 DU attempts

    *10 min cap

    B. BURNER

    Tabata sit-ups and push-ups
    *Complete all sit-up rounds first

    LEVEL 2

    A. CONDITIONING

    5 rounds for time of:
    1 power clean & jerk, 80% of max clean & jerk
    7 strict HSPU
    37 DU

    *10 min cap

    B. BURNER

    Tabata sit-ups and push-ups
    *Complete all sit-up rounds first

    GI JOZI

    3 ROUNDS

    4 min AMRAP
    OH Carry 40m
    Sled Push 40m

    1 min Rest

    4 min AMRAP
    TTB / Knee Tucks x 10
    Russian Twists 10/10

    1 min Rest

    4 min AMRAP:
    Bike 10/12 cal
    DU 20/40

    1 min Rest

  • WOD Blog | Workout of the day

    FRIDAY 10-11-2017

    - by Admin

    HAPPY BIRTHDAY TO EBEN KILLIAN AND MICHELLE AUSTIN!

    LEVEL 1

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Box dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    6 x 3, ascending

    LEVEL 2

    A. CONDITIONING

    AMRAP 9:
    1, 3, 5, 7, 9, 11, …..
    Ring dips
    Hang power snatch, 43/30

    B. STRENGTH

    Sumo deadlift
    Build to a heavy double for the day

  • WOD Blog | Workout of the day

    MONDAY 06-11-2017

    - by Admin

    HAPPY BIRTHDAY TO CLAUDIA THEMISTOCLEOUS AND DONOVAN OSCHGAR!

    LEVEL 1

    A. CONDITIONING

    AMRAP 14:
    200m run
    10 push-ups
    20 med. ball lunges (backward step)

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

    LEVEL 2

    A. CONDITIONING

    AMRAP 14:
    200m run
    15 push-ups
    20 alternating pistols

    B. ACCESSORY

    Turkish get-up
    3 x 3/side

  • WOD Blog | Workout of the day

    FRIDAY 03-11-2017

    - by carl

    LEVEL 1

     A. BARBELL CONDITIONING
     
    Hang power clean
    6 x 3, ascending

    B. CONDITIONING

    AMRAP 15:
    1 power clean @ 1/2-3/4 BW
    2 American KB swings, 20/12

    *Increase swings by 2 reps EACH round

     

    LEVEL 2

     A. BARBELL CONDITIONING

    Hang power clean
    6 x 3, ascending

    B. CONDITIONING
     
    AMRAP 15:
    1 power clean @ BW
    2 American KB swings, 28/16

    *Increase swings by 2 reps EACH round

     

  • WOD Blog | Workout of the day

    THURSDAY 02-11-2017

    - by carl

    G.I. JOZI

    2 Rounds of:

    Amrap 3
    Ski Erg 8/10 Cal
    Russian Twist 10/10
    Rest/ Rotate 1min

    Amrap 3
    Bike 10/12 cal
    Box Jumps 10
    Rest/ Rotate 1min

    Amrap 3
    Row 12/15 cal
    KB Headcutter 10
    Rest/ Rotate 1min

    Amrap 3
    DU/ Skip 25/50
    Plate Sit up and Press x10
    Rest/ Rotate 1min