AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb)
55 calorie Row
55 Handstand Push-Ups
Wod Type: Competition WodsFor Rounds/Reps (AMRAP)
Competitions: CrossFit Games Open 2016Crossfit Open
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb)
55 calorie Row
55 Handstand Push-Ups
AMRAP in 14 minutes
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans (135 lb)
20 Muscle-Ups
AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups
AMRAP in 12 minutes
150 Wall Ball Shots (20/14 lb)
90 Double-Unders
30 Muscle-Ups
AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots (20/14 lb, 10/9 ft)
For Time
50 Wall Ball Shots (30/20 lb)
25 Med-Ball GHD Sit-Ups (30/20 lb)
Hill Sprint with Med Ball (30/20 lb)
3 Parts Scored Individually
"The End 1"
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes-to-Bars
30 Box Jumps (24 in)
20 Kettlebell Sumo Deadlift High-Pulls (108/72 lb)
30 Burpees
20 Shoulder-to-Overheads (135/95 lb)
100 ft Sled Pull
Rest 1 minute
"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes
"The End 3"
For Time
Same workout as above
3 Rounds for Time
30 Wall Ball Shots (20/14 lb)
30 Low Hang Squat Snatches (75/45 lb)
Wednesday 210106
21-15-9 reps for time of:
Wall-ball shots
Row (calories)♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. targetPost time to comments.
Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.Intermediate Option:
21-15-9 reps for time of:Wall-ball shots
Row (calories)♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. targetBeginner Option:
15-12-9 reps for time of:Wall-ball shots
Row (calories)♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target