Category Archives: Time Based

(AMRAP)

Deadlifts, then Armistice Hero WOD

By | | , , , ,
Comments Off on Deadlifts, then Armistice Hero WOD

Every 3 minutes for 15 minutes

  • 3 x Deadlift

Work up to a heavy triple.

Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of

  • 11 x Power Clean @ 110lbs
  • 11 x Burpees over the Bar
  • 19 x Deadlifts @ 110lbs
  • 18 x Toes to Bar (original is Pullups)

Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.

HSPU and Pullups then Row, KBS and Thrusters

By | | , , , ,
Comments Off on HSPU and Pullups then Row, KBS and Thrusters

5 rounds, rest as needed between rounds

  • 3 x Deficit Handstand Pushups + 3 x Weighted Pullups

Then CF New England WOD from November 11.

AMRAP in 4 minutes of

  • 15 Calorie Row
  • 15 x Kettlebell Swings
  • 15 x Thrusters @ 65lbs

Rest 4 minutes, then AMRAP in 4 minutes of

  • 12 Calorie Row
  • 12 x Kettlebell Swings
  • 12 x Thrusters @ 85lbs

Rest 4 mintues, then AMRAP in 4 minutes of

  • 9 Calorie Row
  • 9 x Kettlebell Swings
  • 9 x Thrusters @ 95lbs

Results: HSPU and Pullups as shown. Pullups @ 30lbs. Metcon 49-41-35 reps. Really hard when since at 4 minutes you can’t really take a break.

OHS then 3 x 4 minute AMRAPS

By | | , , , ,
Comments Off on OHS then 3 x 4 minute AMRAPS

6 rounds, rest 90 seconds between rounds

  • 5 x Overhead Squats @ 70%
  • 3 x Overhead Squats @ 80%
  • 1 x Overhead Squats @ 85%
  • 5 x Overhead Squats @ 80%
  • 3 x Overhead Squats @ 85%
  • 1 x Overhead Squat @ 90%

Then, inspired by today’s CF Invictus WOD, AMRAP in 4 minutes of

  • 5 x Hang Squat Snatch @ empty bar
  • 10 x Burpees over the Barbell

Rest 2 minutes then AMRAP in 4 minutes of

  • 10 x Dumbbell Power Cleans @ 18kg
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes of

  • 15 x Box Jump Overs
  • 30 x Double Unders

Results: OHS 75-85-95-85-95-100lbs. Metcon 54 reps, 55 reps, 157 reps.