Category Archives: Time Based

(AMRAP)

Bench Press and Pullups then 3, 5 Minute AMRAPs

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3 rounds of

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 20 x Double Unders
  • 10 x Box Jumps

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Man Makers @ 12kg
  • 10 x Kettlebell Swings

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Toes to Bar
  • 10 x Air Squats

Results:  Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings.   Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.

 

Back Squats, then Front Squats, Toes to Bar and Row

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Take 15-20 minutes and work up to a heavy

  • 3 x Back Squats

Took the next part from CF New England WOD from April 3, 2018.

AMRAP in 4 minutes of

  • 7 Cal Row
  • 21 x Toes to Bar
  • 21 x Front Squats @ 95lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 15 x T2B
  • 15 x Front Squats @  115lbs

Rest 4 minutes then AMRAP in 4 minutes of

  • 7 Cal Row
  • 9 x T2B
  • 9 x Front Squats @ 135lbs

Results:  For the Back Squats got up to 205lbs/93kg.  For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round).  Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.

Clean and Jerk then Double Unders, Dumbbell Snatch and HSPU

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Every 2 minutes for 20 minutes (10 rounds) do Power Cleans and Push Press/Jerk using the following reps scheme…

  • 5 x @65lbs
  • 3 x @80lbs
  • 3 x @95lbs
  • 2 x @115lbs
  • 2 x @125lbs
  • 1 x @130lbs
  • 1 x @135lbs
  • 1 x @140lbs
  • 1 x @ 145lbs
  • Max reps @ 1115lbs (or 80% of max)

AMRAP in 12

  • 40 x Double Unders
  • 20 x Alternating Dumbbell Snatches @ 21kg
  • 10 x Handstand Pushups

Results:  Didn’t go too heavy on the Clean and Jerk, go heavier if you feel up to it. For the Max Reps got up to 8. For the AMRAP – 4 rounds plus 51 reps.

Toes to Bar and Waiter Carry then Crossfit Open WOD 18.5

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3 rounds of

  • 5 x Strict Toes to Bar
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Left Hand
  • 50ft/15m Kettlebell Waiter Carry @ 24kg Right Hand
  • Rest 1 minute

AMRAP in 7 minutes of

  • 3 x Thrusters @ 100lbs
  • 3 x Chest to Bar Pullups
  • 6 x Thrusters
  • 6 x C2B Pullups
  • 9 x Thrusters
  • 9 x C2B Pullups
  • etc. adding 3 reps per round until the 20 minutes are up.

Results: Chose to do the Rx version of this WOD.  Thrusters were easier than I thought they would be.  Ended up with 60 reps (completed round of 12 – 2697th place overall for Rx 50-54 year olds :)).

Strict Press then Deadlifts, Ring Dips and Push Press

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Not for time do 5 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next round.

  • 5 – 5 – 2 – 2 – 1

AMRAP in 12 minutes (taken from the CF Invictus WOD from March 7, 2018)

  • 12 x Deadlift @ 165lbs
  • 12 x Ring Dips
  • 12 x Dumbbell Push Press @ 18kg

Results:  Strict Press 95-105-115-125-135lbs.  AMRAP 3 rounds plus 9 reps.