Category Archives: Time Based

(AMRAP)

Deadlifts then an AMRAP

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Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

SRCF Workout from 23.6.2016

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This was the WOD from last Thursday.

Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:

  • 5-5-5-5-3-1

Try to get to a heavy 1 rep max.

Then do AMRAP in 6 minutes of:

  • 3 x Push Press @ weight used for final 5 rep round
  • 6 x Toes to Bar

Results:  For the Push Press, ended with 1 rep @ 155lbs/70kg.  For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.

Back Squats and Pullups then Wall Balls, Box Jumps and Burpees

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EMOM for 12 minutes do:

  • Odd Minute: 5 x Back Squat increasing weight per round
  • Even Minute:  Max Effort Pullups (switch grip each set – Pronated/Supinated/Narrow)

Then do AMRAP in 12 mintues of:

  • 30 x Wall Balls
  • 20 x Box Jumps
  • 10 x Burpees

Results:  Worked up to 70kg with the back squats.  For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.