Category Archives: Time Based

(AMRAP)

Strict Cindy plus Deadlifts

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Based on a workout from the Crossfit main site…

5 rounds for time of

  • 5 x Strict Pullups @ 10kg weight vest
  • 10 x Pushups @ 10kg weight vest
  • 15 x Air Squats @ 10kg weight vest

Immediately followed by AMRAP in 5 minutes of

  • Deadlift @ 100kg

Immediately followed by 5 rounds for time of

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.

Ring Pullups and Toes to Rings, then TRX Atomic Pushups, Pike Presses and Rows

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4 rounds

  • 5 x L-Sit Ring Pullups
  • 3 x Strict Toes to Rings

Every 2 minutes for 10 minutes

  • 5 x TRX/Ring Rows
  • 8 x TRX/Ring Tricep Extension

Then AMRAP in 3 minutes

  • 25 x TRX Atomic Mountain Climber Pushups (R+L=1 Rep, Like a TRX Atomic Pushups, but with Mountain Climbers instead of Knee Tucks)
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Atomic Pushups
  • Max Calorie Row

Rest 3 minutes then AMRAP in 3 minutes of

  • 25 x TRX Pike Press
  • Max Calorie Row

Results: For the ring T2B, started with feet in front on floor, butt about 3cm off the floor. Metcon 26-24-18.

Weighted Pullups, Situps, Back Squats and Row

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These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.

Part 1 – AMRAP in 12 minutes

  • 20 x Weighted Abmat Situps @ 3-5kg
  • 10 x Weighted Pullups @ 3-5kg

Rest 5 minutes then…

Part 2 – for time

  • 30 x Back Squat @ Body Weight
  • Row 1000m

Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.

Front Squats then Row, KBS and Reverse Lunges

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Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

Then, inspired by CF New England’s ‘Bad Reputation’ WOD…

AMRAP in 12 minutes

Buy in: Row 50 Calories

Then in remaining time

  • 20 x Kettlebell Swings + 2 x Reverse Lunges (r+l=1 rep) @ 24kg
  • 20 x Kettlebell Swings + 4 x Reverse Lunges @ 24kg
  • 20 x Kettlebell Swings + 6 x Reverse Lunges
  • etc. until clock runs out

Results: For the first set of front squats, only got up to 88kg (last time 205lbs/94kg). Used 65kg for part 2. Metcon: 4 rounds plus 21 reps. 50 cal in around 3:05.