Category Archives: Time Based

(AMRAP)

Row, Cleans and BBJO

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A slightly modified version of the Doce WOD from Crossfit New England using the Ladies Rx weight.

AMRAP in 4 minutes

  • 27 Cal Row
  • 21 x Hang Power Clean @ 95lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 80lbs
  • 15 x Burpee Box Jump Over

Rest 4 minutes then AMRAP in 4 minutes of

  • 27 Cal Row
  • 21 x Hang Power Clean @ 65lbs
  • 15 x Burpee Box Jump Over

Results: 54-53-54 reps (got up to 5-6 burpees pre round). Don”t underestimate the effect pulling on the rower has on your power cleans.

Core Work and Bench Press then Pullups and Pushups

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Core Work, 3 rounds, resting as needed between rounds

  • 6 x Alternating Single Leg Toe Touch (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Bench Press

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 60-65% of Part 1

Then AMRAP in 10 minutes of

  • 1, 2, 3, 4 … x Strict Pullups
  • 2, 4, 6, 8 … x Pushups

Results: Part 1 – 165lbs. Part 2 – 105lbs. Metcon – 8 rounds plus 3 reps. Upper body is done!

Deadlifts then Kettlebell Swings and Double Unders

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Continuing my RepWerks program to build strength back…

Part 1 – Take 15 minutes and work up to a heavy

  • 3 x Deadlift

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 5 x Deadlift @ 75-80% of above

Then AMRAP in 10 minutes of (inspired by this Street Parking WOD on Instagram)

  • 5 x Kettlebell Swings
  • 20 x Double Unders
  • 10 x Kettlebell Swings
  • 20 x Double Unders
  • 15 x Kettlebell Swings
  • 20 x Double Unders
  • … until time finishes

Results: Part 1 – 225lbs. Part 2 – 170lbs. Metcon 7 rounds plus 13 reps (completed round of 35 KBS.)

Bench Press then Push Press and Pullups

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Take 15 minutes and work up to a heavy

  • 6 x Bench Press

Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 55-60% of above

Then AMRAP in 12 minutes of

  • 5 x Push Press @ 75lbs
  • 3 x Strict Pullups

Results: Part 1 150lbs. Part 2 used 85lbs. Metcon 12 rounds plus 8 reps.

Sandbag Complex

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Finally able to get to Landi so I could fill the Sandbag we packed in the suitcase. Don’t have a scale so estimating the weight based on the 25kg bag of sand I used.

AMRAP in 20 minutes

  • 10 x Sandbag Reverse Rows @ 20kg
  • 10 x Sandbag Shoulder to Overhead
  • 10 x Sandbag Front Squat

Results: 10 rounds plus 20 reps.