Category Archives: Time Based

(AMRAP)

Overhead Press and Rows then Burpees and Pistols

By | | , , , , ,
1 Comment

6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 18kg per Hand
  • Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

  • 20 x Burpees
  • Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.

Handstands and Weighted Pullups then Front Squats, Push Press, Pullups and Row

By | | , , , , ,
Comments Off on Handstands and Weighted Pullups then Front Squats, Push Press, Pullups and Row

3 rounds of

  • Freestanding Handstand Hold (as long as possible)
  • 4 x Weighted Pullups @ 10kg
  • 4 x Strict Pullups
  • Rest 2 minutes

Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…

AMRAP in 4 minutes

3 rounds of

  • 7 x Push Press @ 95lbs
  • 7 x Front Squats
  • 7 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 5 x Push Press @ 115lbs
  • 5 x Front Squats
  • 5 x Bent Barbell Rows

Max Calorie Row in remaining time.

Rest 4 minutes, then AMRAP in 4 minutes

3 rounds of

  • 3 x Push Press @ 125lbs
  • 3 x Front Squats
  • 3 x Bent Barbell Rows

Max Calorie Row in remaining time.

Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.

Strict Press then Row, RDLs, Bench Press and Pushups

By | | , , , , ,
Comments Off on Strict Press then Row, RDLs, Bench Press and Pushups

6 rounds, rest 1 minute between rounds

  • 6 x Strict Press with 2 second pause at top @ 70% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 16kg per Hand
  • Max Strict Pullups

Then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB Romainian Deadlifts @ 20kg per hand
  • Max Incline Bench Press @ Bodyweight

Rest 3 minutes then AMRAP in 6 minutes of

  • Row 1k
  • 20 x DB RDL @ 20kg per hand
  • Max Flat Bench Press @ Bodyweight

Results: Used 75lbs for the Presses. Part 2 – 8/12 and 7/8 reps. Metcon 7 and 4 (lame).

Burpees, Power Snatch and OH Lunges

By | | , , , ,
Comments Off on Burpees, Power Snatch and OH Lunges

Kind of a mashup between a Streetparking Vault WOD and a Crossfit main site WOD.

5 rounds of AMRAP in 2 minutes, rest 2 minutes between rounds

  • 10 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Burpees
  • Max Overhead Lunges @ 20kg (plate or dumbbell)

Results: Total Luges (l+r) 18-18-16-16-12.