Category Archives: Time Based

(AMRAP)

Front Squats, Strict Press and Thrusters

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Taken from the Street Parking Power 30 WOD this week…

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Front Squat @ 80% 1RM
  • Round 2 – 5 x Front Squat @ 85% 1RM
  • Round 3 – 5 x Front Squat @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Front Squat @ 65% 1RM

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Strict Press @ 80% 1RM
  • Round 2 – 5 x Strict Press @ 85% 1RM
  • Round 3 – 5 x Strict Press @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Strict Press @ 65% 1RM

Then AMRAP in 3 minutes of

  • Kettlebell Thruster @ 14kg per hand

Results: Front Squat 175-185-195-165lbs. Strict Press 115-120-125-100lbs. Thrusters 50 reps.

Pullups, Man Makers and Wallwalks

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EMOM fro 10 minutes

  • Even Rounds – 3 x L-Sit Pullups
  • Odd Rounds – 5 x Barbell Reverse Rows

Then AMRAP in 10 minutes (Street Parking HEL Vault WOD)

  • 3 x Barbell Man Makers @ 80lbs
  • 1 x Wall Walk

*** Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean Thruster ***

Results: Metcon 10 rounds plus 2 reps, light weight makes it harder than it looks.

Muscle Ups then Row, V-Ups, DU, DL and Wall Balls

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Kipping Bar Muscleup

Then 5 rounds of the following, rest as needed between rounds

  • 5 x Ring Row to Waist
  • 5 x Ring Dips

Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…

  • 20 x Wall Balls / Sandbag Thrusters
  • 20 x V-Ups
  • 20 x Calorie Row
  • 40 x Double Unders
  • 20 x Deadlifts @ 155lbs

Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.

KBS and BBJO

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The Valkieries Vault WOD from Streetparking…

7 rounds of AMRAP in 2 minutes, rest 2 minutes between rounds (total of 26 minutes)

  • 20 x Overhead Kettlebell Swings @ 24kg
  • Max Burpee Box Jump Overs

Results: Don’t do Overhead Kettlebell Swings often so thought I would give it a shot today. 13 reps Burpee Box Jump Over in every round.

Bench Press and Pushups then DL, TRX Rows, Thrusters

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4 rounds

  • 4 x Bench Press @ 85-90% of 1RM

Then accumulate

  • 50 x Alternating Archer Pushups (25 per side)

Then the CF New England “Giddy Up” WOD, AMRAP in 15 minutes of

  • 1 x Deadlift @ 220lbs
  • 1 x TRX Reverse Row
  • 1 x Dumbbell Thruster @ 14kg per hand
  • 2 x Deadlift @ 220lbs
  • 2 x TRX Reverse Row
  • 2 x Dumbbell Thruster @ 14kg per hand
  • …

Results: Used 185 for the Bench Press. Metcon 9 rounds plus 2 reps. For the TRX Rows, put feet on my bench so body was parallel to the floor.