In 12 minutes complete the following
Part A: For time do an ascending ladder 1-2-3-4…8-9-10 of
Then in the remaining time
Results: Part A completed in 9:30. Part B 155lbs. Here it is in 5x speed… turns out I still can’t count so I ended up doing 7 squats for round 6 and 6 for round 7 and some other mistakes. I think it came to a total of 112 reps :-P.
Taken from Crossfit New England’s workout from Feb 24, 2018.
5 rounds of
Then for time
Results: Front squats 110-115-130-150-165. From my driveway to the end of the road is 300m so only ran that far… finished in 17:07. Nice workout.
Taken from Atomic Crossfit’s Crazy Nights WOD.
Starting with an empty bar, warm up with 3 rounds of
Then every 90 seconds for 15 minutes (10 rounds) complete:
Work up to a heavy set.
Take 5 minutes to warm up deadlifts, then AMRAP in 8 minutes:
Results: For warm up did 45-65-80lbs. Then 95-105-115-120-125-130-135-140-145-150lbs. Metcon 4 rounds plus 2 reps.
Every 90 seconds for 18 minutes
Then 4 x 20/10 tabatas (4 minutes/8 rounds each tabata), rest 2 minutes between tabatas:
Stick to one exercise per 4 minute tabata, then switch to the next for the next 4 mintue tabata, etc.
Results: Forgot to count the tabatas, generally tried to keep rep count constant per round. Worked good for all but the V-Ups, started with 9 reps and ended with 6. Thrusters kept to a steady 8 reps. Burpees 6. Rowed total of 20 calories or so.
Every 3 minutes for 12 minutes
AMRAP in 20 minutes of (TK Hero WOD)
Results: Deadlifts 135-160-185-205lbs. Metcon – 8 rounds plus 6 reps (alternated my pullup grip every few reps)