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AMRAP

October 19/15: Backwards and Forwards

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

Skill:

Min1: 10 weighted step ups onto box

Min2: 10 box jumps

Min3: 15 jumping lunges

WOD:

25 Minute AMRAP

200m run forwards

200m run backwards

50 wallballs

25 kettlebell swings

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

October 2/15: Sled Pushing

Skill:

Sled pushes 30m

Sled drags 40m

Tire flips

WOD:

AMRAP 9 minutes

200m run

10 toes-to-bar

10 ring dips

September 28/15: Silent but Deadly

Skill:

EMOM for 10 minutes

Even minute: 10 weighted step-ups

Odd minute: 8 broad jumps

WOD:

AMRAP 5 minutes

max distance run

*rest 2 minutes then* 21-15-9 of

Wall Balls

Hang power clean (95/65)

*rest 1 minute*

75 sit-ups w/ball

September 24/15: Quick and Dirty Burpees and Sprints

kid running

Strength:

8 x 2 squat snatch at 80% of max rep

WOD:

12 minute AMRAP

50m sprint

10 burpees

20 second rest between rounds

kid running

September 21/15: Bring Your Running Shoes!

Strength:

EMOM for 10 minutes

Even minute: 10 front rack lunges, increase weight as you go

Odd minute: 1 box jump every 20 seconds at 80% of max height

WOD:

20 Minute AMRAP

400m run

20 hand-release push0ups

10 front squats (135/95)

10 toes-to-bar

 

September 10/15: Open WOD 14.1

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Strength:

5×5 with PVC pipe–snatch balance and overhead squat, then break down of the squat snatch

WOD:

10 minute AMRAP

15 power snatches (75/55)

30 double unders

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September 3/15: Burpees & Snatches!

collage

Strength:

Every minute on the minute for 5 minutes

1 snatch deadlift + 1 snatch pull + 1 power snatch

rest 1 minute then EMOM for 5 minutes

1 power snatch + 2 behind the neck shoulder to overhead + 3 overhead squats

WOD:

10 minute AMRAP

10 burpee box jumps

10 power sntaches (95/65)

collage

September 1/15: Cindy

TFC65

Skill

You will spend 3 minutes at each station, 2 people (boy & girl) working at a time, switching out whenever you want. Each team is trying to get the most reps, as the losing team does 20 burpees.

  • sledge hammer
  • tire flips
  • 20m sled pushes
  • box jumps

WOD:

10 minute AMRAP

5 pull-ups

10 push-ups

15 air squats

TFC65resz

August 25/15: Who loves squat cleans, deficit push-ups and box jumps?

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Skill:

6 minutes, every minute on the minute of 25 double under (or double under practice).

WOD:

10 minute AMRAP

5 squat cleans (135/95)

10 deficit push-ups

15 box jumps

then for time

100 sit-ups

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August 20/15: Sprinting Partner WOD

partner-wod-1

Strength:

Work up to 70-80% of your one rep max of a back squat and then do 10 unbroken back squats, as heavy as possible.

WOD:

Partner WOD 20 Minute AMRAP

50m sprint

15 air squats

5 burpees

partner-wod-1