Category Archives : AMRAP

WOD: “AMRAPs” -Thurs 12.11.14   Recently updated !

Skill: Mobility (10 min)


WOD: AMRAPs 5 min each 

2 Rope Climbs

8 Burpee Box Overs

2 min rest

15 DB/KB Bentover Rows (50/30) (each hand)

10 DB/KB Alternating Shoulder Presses (50/30)  *each hand holding one (2 FOR 1)

2 min rest

10 V-Ups

30 Double Unders

2 min rest

2 Rope Climbs

8 Burpee Box Overs


*If more than 9 people in class then some people will start 5 minutes after the first heat



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WOD: “Partner WOD:” -Thurs 11.6.14

Skill:  Bench


WOD:  Follow the Leader 

Part A: 

Ladder 1-2-3-4-5-6-7-8-9-10-11… for 14 minutes 

Bench Press (135/65)

Deadlift (185/135)



Part B:

14 min AMRAP 

10 Cal Row

10 Double KB Front Squat (35/20) each arm

15 V-Ups


In both parts, Athlete 1 starts on ready, set, go. When Athlete 1 is done with the first movement (bench or cal row) Athlete 2 starts the workout.  It is the job of athlete 1 not to get caught by athlete 2. The “Faster” athlete in the grouping should go first.  If one athlete is really taking a long time to finish a movement and athlete 2 is waiting, then athlete 2 can go in front or you both can take turns with the movement. (for example, if athlete one is doing bench press and they need a rest then athlete 2 can start doing their bench press)

*Both athletes need to use the same Bench press weight but everything else can be different weights.

*2 Min rest in between parts




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WOD: “AMRAPs” -Tues 10.21.14

Skill: Pistols

Part A: 15 Min AMRAP

Reps for all exercises are 30-20-10 of

Pull Ups

Sumo Squats (70/50)

Weighted Crunches (45/25)

30 of each, 20 of each, 10 of each = 1 round


4 minute rest


Part B: 15 Min AMRAP

Reps for all exercises are 30-20-10

Pistols (1 for 1)

Double Unders (mod: WJR)

Shoulder to Overhead (105/65)

30 of each, 20 of each, 10 of each = 1 round


If there are more than 10 people in class, some people will start with part B first


Goal: Work on pull ups and pistols. Find a pace that you can stick to. 



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WOD: “Rope Climb, AMRAP” -Wed 10.15.14

Skill: Rope Climb


6 Min AMRAP 

The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible.

The next 4 minutes of the AMRAP is spent performing:

12 Deadlifts (225/155)

21 Hollow Rocks

36 Double Unders (mod: 36 WJR)


1 Min Rest

Repeat 3 more times

*4 Rounds total

*Each round you will have a Rope Climb score AND an AMRAP Score 

*Each round starts with a fresh new score. You are not picking up from where you left off. You are not combing scores from pervious rounds. Each round is independent of each other. 


*If there are more than 7 people in class some people will end with 2 minutes of Rope Climbs instead of beginning with the 2 minutes. 


Goal: Pace yourself on the Rope Climb so you never have to take a long rest between Climbs



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WOD: “3RM DL & AMRAP” -Mon 10.6.14

Skill:  Deadlift (5,5,3,3,3)


WOD: 20 Min AMRAP 

5 Deadlifts (225/155)

30 Double Unders (mod: 90 Singles)

10 Lateral Bar Over Burpees (hip extension NOT needed today)

30 Double Unders (mod: 90 singles)

5 Deadlifts (225/155)

30 Sec Plank



Goal: Finish each round strong. Work hard to finish those DU’s and DL’s and get right into a plank. 



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WOD: “Partner Ladder” -Fri 10.3.14

Skill: Thruster and T2B

30 Minutes on the Clock

Reps for each exercise are in a ladder format

1, 2, 3, 4, 5, 6, continue by 1 …. for 30 minutes


Thruster (95/65)

Toes to Bar (mod: Hanging Knee Tucks)

Slam Ball (30/20)


**Work can only be performed when your partner is holding a plank position.  Switch on and off as you want. Keep picking up where your partner left off.


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