AMRAP

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Posted by: Ben | on May 21, 2013

WOD: “AMRAP Ladder” -Tues 5.21.13

Performance

3, 6, 9, 12…Wall Balls

100 Jump Ropes after each round of Wall Balls

Cash Out: Dumbbell 5′s

15 minutes

Fitness

3, 6, 9, 12…Wall Balls (20/12)

1, 2, 3, 4…Box Jumps (20″)

100 Jump Ropes after each round of Wall Balls/Box Jumps

20 minutes

Posted in AMRAP, Box Jumps, jump rope, Ladder, Performance, wall balls, WOD Center | No Comments »

Posted by: Ben | on May 20, 2013

WOD: “AMRAP” -Mon 5.20.13

Performance

AMRAP – 20 Minutes

10 Push Presses (135/95)

20 ATG Squats

30 Mountain Climbers (each leg =1)

Fitness

AMRAP – 30 Minutes

10 Clusters (135/95)

20 ATB Squats

10 Deadlifts

20 ATB Squats

10 Push Presses

20 ATB Squats

1 Minute Plank

Posted in Air Squat, AMRAP, Bootcamp Videos, cluster, deadlift, Performance, plank, Push Press, WOD Center | 3 Comments »

Posted by: Ben | on May 14, 2013

WOD: “18″ -Tues 5.14.13

PERFORMANCE 3:45 CLASS

Partner 100

KB Swings

Wall Balls

200 meter row while other person is working

Cash out: 1000 Meter Partner Row

FITNESS CLASS

18 SSJ(each jump = 1)

180 JR (speed ropes)

18 HRPU

180 JR

18 Overhead lunges (45/25) (each step = 1)

180 JR

18 Burpees

180 JR

18 G2O (45/25)

180 JR

AMRAP 35 min

Posted in AMRAP, Bootcamp Videos, Burpee, G2O, HRPU, jump rope, Lunges, SSJ, WOD Center | No Comments »

Posted by: Ben | on May 6, 2013

WOD: “Wall Ball AMRAP part II” -Mon 5.6.13

Each round increase by 2 wall balls

10 KB Swings (70/45)

10 HRPU

10 Wall Balls (20/14)

10 KB Swings (70/45)

10 HRPU

12 Wall Balls (20/14)

10 KB Swings (70/45)

10 HRPU

14 Wall Balls (20/14)

Continue for 30 minutes

Posted in AMRAP, HRPU, KB Swing, wall balls, WOD Center | 1 Comment »

Posted by: Ben | on May 5, 2013

WOD: “Wall Ball AMRAP” -Sun 5.5.13

Each round increase by 1 wall ball

4 Muscle Ups

4 HSPU

6 Wall Balls

4 Muscle Ups

4 HSPU

7 Wall Balls

4 Muscle Ups

4 HSPU

8 Wall Balls

Continue for 15 minutes

Posted in AMRAP, HSPU, Muscle Ups, wall balls, WOD Center | 1 Comment »

Posted by: Ben | on April 25, 2013

WOD: “For Time, AMRAP” -Thurs 4.25.13

Performance & Fitness

1 Mile for Time

2 Min Rest

22 Min AMRAP of

400 Meter Run

10 Burpees

20 Full Crunches

30 Air Squats

40 Plank Jacks

Post Mile Times and AMRAPs

REPEAT FROM 8.13.12

Posted in 400 meter, Air Squat, AMRAP, Burpee, Full Crunch, Mile, Plank Jack, WOD Center | 1 Comment »

Posted by: Ben | on April 16, 2013

WOD: “Partner AMRAP” -Tues 4.16.13

Performance & Fitness

Partner AMRAP 30 min

8 Thrusters (155/95)

12 Deadlifts (155/95)

10 Burpee Box Jumps

While one person works on that the other person runs 400 meters

Posted in AMRAP, Box Jumps, Burpee, deadlift, Thruster, WOD Center | No Comments »

Posted by: Ben | on April 12, 2013

WOD: “AMRAP” -Thurs 4.11.13

Kennedy Park Work out AMRAP

1 run around park

10 Burpee to the push up position, do 5 push ups then burpee out.

50 air squats

10 Strict pull ups

Modification:

a. chin ups

b. Regular burpees

50 split squat jumps TOTAL

Posted in Air Squat, AMRAP, Burpee, Mile, WOD Center | No Comments »

Posted by: Ben | on April 8, 2013

WOD: “Hang Clean Day” -Mon 4.8.13

Performance & Fitness

AMRAP

3, 6, 9,…

Hang Clean

HRPU

Box Jumps (20″)

5 minute mark run 1/2 mile

15 minute mark run 1/2 mile

25 minutes total

Posted in AMRAP, Box Jumps, hang clean, HRPU, WOD Center | No Comments »

Posted by: Ben | on April 5, 2013

WOD: “AMRAP” -Fri 4.5.13

Fitness:

8 min of

10 Plate Burpees

20 Slam ball over shoulders

30 Box Jump up and overs

8 min of

15 Thrusters (100/55)

15 KB Swing (60/35)

Plank Challenge

Tabata Row

Posted in AMRAP, Box Jumps, Burpee, KB Swing, Thruster, WOD Center | No Comments »

Posted by: Ben | on April 2, 2013

WOD: “CMC AMRAP” -Tues 4.2.13

Performance:

7 minutes of

7 Push Press (75/45)

7 KB Swing (45/25)

7 Box over burpees

rest 5 minutes

Repeat

Fitness:

7 minutes of

7 Push Press (75/45)

7 KB Swing (45/25)

7 Box over burpees

rest 8 minutes (really about 10)

Repeat

Downloadable Scoresheet

Posted in AMRAP, Bootcamp Videos, Burpee, KB Swing, Push Press, WOD Center | No Comments »

Posted by: Ben | on March 27, 2013

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.