Posts Tagged ‘AMRAP’

Thursday
Front Squat, 5, 5, 5.
AMRAP in 10 minutes of:
200m Run
8 Thrusters, 40%-50% of 5RM FS
10 Box Jumps

Tuesday
Deadlift, 3, 3, 3.
AMRAP in 10 minutes of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*We’ll be hosting “Fight Gone Bad 5” on Saturday September 25. Click on the logo in the left for more info. Please make a donation here. You’ll be benefiting three great charities. Thank you.

Thursday
AMRAP in seven minutes of:
7 Deadlifts, @ 75% of 1RM
20 meter Sprint
14 Pistols
21 Double-unders
20 meter Sprint
*At the 2010 CrossFit Games, Austin Malleolo did 5 rounds + 1 Double-under (315lb deadlift)

Saturday
Class Update: We’ll be adding an 8pm class on Mondays beginning July 12!
AMRAP in 20 minutes of:
10 OHS
20 Push-ups
10 Cleans
20 Sit-ups

Friday
AMRAP in 3 minutes followed by 2 minute rest of:
3 Power Cleans, 155lbs
6 Push-ups
9 Sit-ups
*Complete 5 Times

Saturday

AMRAP in 15 Minutes of:
1.5 Pood KB Swings, 5 reps right / 5 reps left
40′ Bear Crawl
40′ Broad Jumps
40′ Weighted Walking Lunges, 1.5 Pood

Tuesday
AMRAP  in 20 minutes of:
10 Burpees
10 KB Clean&Jerk, Left arm, 1.5 Pood
10 KB Clean&Jerk, Right arm, 1.5 Pood
*We had an amazing time at the Regionals! Next year we are definitely taking a Bravo team to the Sectionals!

Thursday

AMRAP in 20 minutes of :
(7 Squats & 7 Push-Ups) x 2
1 Deadlift, 85% of 1RM
Post load and total rounds to comments.

Thursday
Skill work: Double Unders
AMRAP 15 minutes:
5 Deadlifts, 150% of BW
10 Toes to Bar
Post load and rounds completed to comments.
Jim’s 80lb pull-up video

Thursday
6am class is canceled. Please come to the 6:30pm or 7:30pm class.
AMRAP in 20 minutes of:
4 Strict Pull-ups
6 Kettlebell Swings
8 Box Jumps
Post rounds completed to comments.