Category Archives : AMRAP

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   Recently updated !

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 



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WOD: “30 Min AMRAP” -Fri 1.16.15   Recently updated !

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. 


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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



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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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