AMRAP in 34 minutes
13 Thrusters (90/65 lb)
23 Deadlifts (90/65 lb)
9 Pull-Ups
17 Push-Ups
At the end of each round perform 1 Burpee for every break in that round
Wear a Weight Vest (20/14 lb)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Similar Wods
Monday 231225
Monday 231225
12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Scaling: Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.
Intermediate option:
Same as Rx’d
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlesticks
3 burpees
4 knee push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups
♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box
Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.
Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press
Find a gym near you:
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Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.
Wednesday 211027
Wednesday 211027
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 75/115 lb.
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 135/205 lb.
Each time you break, perform 30 squats
Post number of presses and cleans completed to comments. Compare to 150518.
Scaling:
Today’s workout takes a bit of strategy. Choose weights that allow you to complete large sets, but avoid going to failure.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
Shoulder presses at 65/95 lb.
Each time you break, perform 35 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
Hang power cleans at 115/175 lb.
Each time you break, perform 30 squats
Beginner Option:
Complete as many reps as possible in 5 minutes of:
Shoulder presses at 35/45 lb.
Each time you break, perform 50 single-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
Hang power cleans at 65/95 lb.
Each time you break, perform 20 squats
Friday 210820
Friday 210820
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Post reps completed to comments.
Compare to 200116.
Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 6-in. box, 75 lb. ♂ 12-in. box, 115 lb.
Wednesday 230830
Wednesday 230830
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 125 lb, 20-in box
♂ 185 lb, 24-in box
Post reps completed to comments.
Scaling:
Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps
Continue until time expires, adding 1 overhead squat each round.
♀ 85 lb, 20-in box
♂ 125 lb, 24-in box
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups
Continue until time expires, adding 1 overhead squat each round.
♀ 35 lb, 12-in box
♂ 45 lb, 20-in box