amrap

31 Jan 2017 – WOD

WORKOUT OF THE DAY

A) Conditioning
4 minutes on : 4 minutes off

A1) AMRAP:
30 Calorie row
25 Burpees over the rower
20 Chest-to-Bar Pull-ups

A2) AMRAP:
25 Calorie row
20 Burpees over the rower
15 Toes-to-Bar

A3) AMRAP:
20 Calorie row
15 Burpees over the rower
10 Pull-ups

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22 Nov 2016 – WOD

WORKOUT OF THE DAY

Conditioning
3 x 5 minutes on : 5 minutes off


A1) Buy in of 600m Row
In remaining time AMRAP:
9 Hang clean (42.5/30 kg)
25 Double unders

A2) Buy in of 400m Row
In remaining time AMRAP:
6 Hang clean (60/40 kg)
25 Double unders

A3) Buy in of 200m Row
In remaining time AMRAP:
3 Hang clean (80/50 kg)
25 Double unders
*All hang cleans must be a hang SQUAT clean

23 Oct 2016 – "Moore"

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
"Moore"
20 minute AMRAP
1 Rope Climb, 15 ft
Run 400 m
Max rep Handstand Push-ups
*When you come off the wall go for another rope climb/run

Competition Class (9.30 - 11 am)

A) Barbell Cycling & Movement Efficiency
A1) 15-12-9-6-3
Power clean
A2) 15-12-9-6-3
Push jerk
A3) 15-12-9-6-3
Power clean & Push jerk

B) Conditioning
"Moore"
20 minute AMRAP
1 Rope Climb, 15 ft
Run 400 m
Max rep Handstand Push-ups
*When you come off the wall go for another rope climb/run

Engine Work (8.30 - 9.30 am)

A) For time:
1000m Row
800m Run
50 Sandbag squats w/ bear hug hold
50 Sandbag shoulder to overhead
50 Sandbag lunges
800m Run
1000m Row

B) Midline
Every minute, for 16 minutes alternate between:
1: 30-45 seconds forearm plank
2: 30-45 seconds side plank, left side
3: 30-45 seconds side plank, right side
4: Rest

30 August 2016 – WOD

WORKOUT OF THE DAY

A) Conditioning: Partner WOD

20 minute AMRAP:
21 Wall balls (9/6 kg)
15 Calorie row
9 Toes to bar

*As soon as the the athlete on the rower has finished, the next athlete can start. The athlete on the wall balls cannot start until the athlete in front has finished the row

B) Bonus Gainz

3 sets:
20 Weighted Abmat Sit ups
20 Good Mornings

10 Mar 2016 – WOD

WORKOUT OF THE DAY

A) Strength/Conditioning

In Teams of 3:
A1) 7 minute AMRAP of Strict press:
50 reps at 40/30 kg
50 reps at 50/30 kg
AMRAP at 60/40kg

- Rest 3 minutes -

A2) 7 minute AMRAP of Back squats:
50 reps at 80/50 kg
50 reps at 100/70 kg
AMRAP at 125/80 kg

- Rest 3 minutes - 

A3) 7 minute AMRAP of Power cleans:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg