Category Archives : AMRAP

WOD: “Kind of Grace and AMRAP” -Mon 2.16.15   Recently updated !

Skill:  Squat Clean (5×2)  (every 2 minutes perform 2 reps – if you drop the bar, you must perform the second rep within 15 seconds) – Record highest completed double


WOD: For time into AMRAP

With 15 minutes on the clock:

For Time 

10 Clean and Jerks (95/55)

8 C&J (115/65)

6 C&J (135/75)

4 C&J (145/85)

2 C&J (155/95)

****You must increase every round so make sure you are figuring out what are you going to do for your last set of two and work down from there


Immediately into:

AMRAP for the remaining time of:

16 Alt Pistols

25 Double Unders


IMG_7628 IMG_7629






WOD: “Three’s Company” -Fri 1.30.15

You will be working in a group of 3 but never working on the same thing at the same time:


Part A: 100 Wall Balls (20/14)  (10 min cap)

Part B: AMRAP of 

10 Bench Presses (155/95)

10 DB/KB Bentover Rows (2 handed) 50/35#

Part C: AMRAP of 

10 Burpees

10 Barbell Bicep Curls (55/30)


*While One Athlete is working on Part A the other athletes are trying to complete their AMRAPs of part B and C. Once the athlete on part A is finished, then the person on Part B and C are also finished. They will take a 2 min rest and move on to the next Part. (A to B to C to A). The goal is to complete the wall balls as fast as possible so your partners do not have that much time for their AMRAP. The people on the AMRAP have to accumulate as many rounds as possible before their partner completes the wall balls. 

*You will be assigned a Bench Press Station. (one group will use a silver rack)

*15 person firm Cap. Feel free to come before or after class to complete the WOD on your own

*The AMRAP time is ONLY determined by how long it takes your partner to complete the wall balls. It could be 5 minutes or it could be the 10 min cap










*Teams of 2:

Part A: 150 wall balls

Part B: AMRAP of

10 Bench Presses (155/95)

10 DB/KB Bentover Rows (2 handed) 50/35#

10 Burpees

10 Barbell Bicep Curls (55/30)

WOD: “3RM Back Squat, AMRAP, 5RNFT” -Tues 1.27.15

Skill: Back Squat 3RM 5,5,3,3,3


WOD Part A: 10 Min AMRAP 

10 Back Squats (off a rack) (135/95)

15 KB SDHP (70/50)

30 Sec accumulated Plank Hold

Record Score


rest 2 min


WOD Part B: 5RNFT (10 min)

Perform 1 round every 2 minutes

10 Ring Dips (mod: any dip)

10 Vertical Jumps

20 Mountain Climbers (2 for 1)

*You are only recording whether you were able to complete every round in 2 minutes or not

(if you cannot keep up just cut out the Mountain Climbers)


*7 athletes will start with Part A. The other athletes will start with Part B. (Hard cap will be set at 14 people per class). Feel free to come early before class starts to complete the WOD.

*You will be assigned Racks and Ring Dip Stations. Ring Dips will be performed on Side B. Banded Ring dips are encouraged





WOD: “3RFT and AMRAP” -Mon 1.26.15

Continuous Running Clock:


Complete 3RFT of

21 Pull Ups (mod: bands or Rows)


9 Deadlift (225/185)


Record Score and Take a 3 minute rest 



20 Alt Dumbbell Snatches (50/35)

20 Hollow Rocks


Total Time Cap 35 min


*The 10 min AMRAP will be started and ended based on your 3RFT score. You have to monitor the clock on your own.

*You will be assigned Up Pull Stations. 

*Extra athletes will be assigned Rings to perform their pull ups 



IMG_7431 IMG_7432




WOD: “30 Min AMRAP” -Fri 1.16.15

Skill: Rope Climb


WOD: 30 Min AMRAP 

3 Rope Climbs (15’/14′)

12 Front Squats (155/105)

15 Bar Hop Overs (forward facing)

9 Pull Ups


*14 person cap. Anyone over the cap can do the WOD but will not be assigned a pull up or rope station. They will have to do the WOD out of order and make sure they are not in the way of someone who has an assigned lane. If you are doing pull ups and someone comes back to the bar that they have been assigned you must let them do so without hesitation. 


IMG_7351 IMG_7352



WOD: “AMRAPs” -Thurs 12.11.14

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



IMG_6958 IMG_6959