Category Archives: Time Based

(AMRAP)

Dumbbell Presses and Rows then Row, Push Press and T2B

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8 rounds of

  • 8 – 10 x Seated Dumbbell Press
  • Rest 30 seconds
  • 4 – 5 x Barbell Rows
  • Rest 90 seconds

Increase weight until you cannot complete the max number of reps.  Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

  • 10 Calorie Row
  • 10 x Push Press @ 95lbs
  • 10 x Toes to Bar

Results:   Dumbbell Press 10-12-14-16-16-16-16-16kg.  Barbell Rows – 80-95-105-115-120-120-120-120lbs.  Metcon – 4 rounds plus 5 reps.

Cleans and Presses then Thrusters, Devil Press and Step Ups

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5 rounds of

  • 5 x Power Clean and Press

Street Parking WOD from December 8, 2018.

  • AMRAP in 3 minutes of Sandbag Thrusters 15kg
  • Rest 1 minute then
  • AMRAP in 6 minutes of Sandbag Devil Press + Step Ups @ 15kg
  • Rest 1 minute then
  • AMRAP in 3 minutes of Sandbag Thrusters @ 15kg

Results: Power Clean and Presses 95-115-125-130-135lbs.  Metcon 65-20-53reps.  For the step ups did the Devil Press then stepped up left and stepped up right as one rep.

Power Cleans, Pushups and Air Squats

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Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds

  • 3 x Dumbbell Power Clean @ 35lbs per Hand
  • 6 x Pushups
  • 9 x Air Squats

Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)

  • Dynmaic Planks

Results:  5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.