Posts Tagged ‘AMRAP’
August 6, 2020
WOD:7min AMRAP5/5 Front Rack Lunges (95/65)5 B.O.BCompare to 8.1.19
Read MoreJuly 25, 2020
HERO WOD:“Havana”25 Minute AMRAP150 Double-Unders50 Push-Ups15 Power Cleans (185/125 lb)
Read MoreJuly 23, 2020
Blog 10: Choose Bravery Being a father is very similar to being a coach. I once heard from a friend and mentor Mark Watts that the job of a coach is to take the athlete to a place they cannot take themselves. That you must provide the opportunity, structure and guidance for your athlete to…
Read MoreJuly 17, 2020
WOD:12min AMRAP 2,4,6,8… Man Makers 10 Cals (AB/Rower) *Weight should be moderate at most for rows*
Read MoreJuly 16, 2020
WOD:24min AMRAP 7 Hang Snatch (95/65) 14 Box Jump Overs 21 Situps 100m Driveway Run *Run out front door to 100m turnaround then up the driveway and in the backdoor*
Read MoreJuly 10, 2020
Partner WOD: 15min ARMAP Driveway Run 10 Up Downs
Read MoreApril 29, 2020
WOD:“The Green Mile” 15 Minute AMRAP 12 Deadlifts (BB/KB/DB) 6 HRPU 12 Upright Rows (BB/KB/DB) *if performing with BB, same weight so limiting factor is Upright Row **if you have a heavy KB/DB, use 1 in front of body for both movements ***if lighter DB set, use pair at your sides for both movements
Read MoreApril 28, 2020
WOD:“Misery” 12 Minute AMRAP 2 DB Lungesters 2 Plank Burpees *Add 2 reps of each per round 1 Lungester = Rev Lunge R, Rev Lunge L, Thruster **If you don’t have a matching set of DB, use a light BB or 1 DB/KB in front rack)
Read MoreSeptember 25, 2019
QuickFit Warm Up:Get your chili warm!2 Rounds:10 AB Sprint100m Row (fast) WOD: “.30 Cal”15min AMRAP 30 Cal AB 30 Situps 30 Cal Row 30 Situps CrossFit Warm Up:Half Tabata Deadbugs (4 rounds of :20 on, :10 off)3 RoundsPower Athlete Clean Warm Up7 Glue Bridges:10 AB SprintDeadlift Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
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