Tag Archives: amrap

WOD 20140916

30 min AMRAP

1 right hand Turkish getup (20 Kg KB)

5 right hand kb swing

10 right hand overhead squat

5 Burpees 

1 left hand Turkish getup

5 left hand kb swing

10 Left hand overhead squat

5 Burpees

RESULT: 7 Rounds, Right Hand Turkish Getup & 2 Right Hand KB Swing

WOD 20140324

CrossFit Open 14.4 (@ CrossFit Tegen)

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Warm-up from Barbell Shrugged:

Dynamic mobility
     – Cat-Cows
     – Hip extensions
Row 8 min 30:30 (85-90%)
3 min of
     3 barbell row
     3 air squats
     3 overhead press
Practice toes to bar
Practice wall ball shots
Warm up to power clean
     NO more than 10 reps!

 

WOD 20140315

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Result: 103 Reps
3 rounds & 13 Reps with 275 lbs