AMRAP in 20 minutes
200 meter Row
14 Sit-Ups
7 Thrusters (95/65 lb)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Similar Wods
Friday 240405
Friday 240405
For time:
40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
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Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.
Intermediate option:
For time:
20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run
Beginner option:
For time:
20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run
Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw
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Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom
Saturday 240217
Saturday 240217
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb
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Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run
♀ 35 lb
♂ 45 lb
Resources:
The Overhead Squat
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Find a gym near you:
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Jolly51
For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint
Wear a Weight Vest (20/14 lb)
Wednesday 240228
Wednesday 240228
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
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Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
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Featured photo:
Taken by Michael Valentin.
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