Posts tagged with ‘AMRAP’

  • WOD Blog | Workout of the day

    THURSDAY 30-05-2019

    - by Sean Thompson

    CROSSFIT

    STRENGTH

    A1: FRONT RACK SPLIT SQUAT

    4 x 8/leg, all heavy

    A2: REVERSE HYPEREXTENSION

    4 x 12-15
    Performed on a GHD or box with no
    load

    B: CONDITIONING

    AMRAP 10:
    5 odd object ground to shoulder
    cleans
    5 front carry squats with the same
    object

    ENDURANCE

    For time:
    3000m row
    Perform 10 burpees with a lateral jump
    over the rower every 500m, starting
    at 500m

  • WOD Blog | Workout of the day

    WEDNESDAY 22-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY LINSAY ENGELBRECHT!

    STRENGTH

    A1: FRONT SQUAT

    3 x 10, building to your heaviest 10

    A2: DOUBLE KB DEATH MARCH

    3 x 10 per leg

    B: CONDITIONING

    LEVEL 1

    AMRAP 12:
    200m suitcase carry, 32/24*
    20 wall balls

    LEVEL 2

    AMRAP 12:
    200m suitcase carry, 32/24*
    40 wall balls, 20/14lbs

  • WOD Blog | Workout of the day

    MONDAY 20-05-2019

    - by Sean Thompson

    HAPPY BIRTHDAY FOR SUNDAY MARLISE MOLLER!

    A: STRENGTH

    SINGLE LEG ROMANIAN DEADLIFT

    5 x 5 per leg, all heavy

    B: CONDITIONING

    AMRAP 20:
    50m heavy front carry*
    40 Russian swings, 32/24
    30/21 cal. bike / row / 400m run
    20 burpees

    *This can be a D-ball, sandbag, KB,
    plate, stone, or your buddy….

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    MONDAY 03-12-2018

    - by Admin

    HAPPY BIRTHDAY FOR SATURDAY TO COACH TAYLA ROHLANDT, FOR SUNDAY TO DEAN REIS, AND FOR TODAY TO KATHY MORIARTY!

    LEVEL 1

    A: BARBELL CONDITIONING

    Hang power clean + front squat
    5 sets of (1+1)x3

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups

    LEVEL 2

    A: BARBELL CONDITIONING

    Hang clean
    Build to a heavy triple

    B: CONDITIONING

    5 rounds for time of:
    15 hang clean, 61/43
    30 push-ups