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AMRAP

CrossFit 2012-04-09

AMRAP 20 * 1/4 mile run * 70 lunge lap * 15 kettlebells [20 kg] * 15 push presses [40#] * 15 situps 2.5 rounds For dessert, I did my first muscle up today! It was a bar muscle up and not a ring muscle up. I had an easier time mastering the

CrossFit 2012-04-05

AMRAP 10 30 kg * 1 power clean * 3 front lunges [double count] * 5 push presses * 3 back lunges [double count] * 1 overhead squat 7 full rounds, and 1.5 front lunges in 10 minutes About the same as last time Dessert was 2 minutes situps, 2 minutes rest, 2 minutes

CrossFit 2012-02-14

St. Valentine, pray for us. Jarrod was out, so we got this workout from Brian, one of the physical therapists on staff: AMRAP 20 minutes * 10x each arm External rotation lawnmower lift [12#] * 15x ab tucks * 10x each leg one legged Romanian deadlifts [12#] * Run 1/4 mile * Picket jump

CrossFit 2011-12-15

AMRAP 20 minutes * 15 kettlebells [20 kg] * 10 box jumps [20"] * 5 pullups 11 rounds

CrossFit 2011-09-22

AMRAP 2 rounds, 6 minutes, with 6 minutes of rest in between * 6 ring dips [assisted] * 8 pullups * 10 squat thrusters [20 kg] 3 rounds each time, up through 3 pullups the first time and 1 squat thruster the second time

CrossFit 2011-06-02

AMRAP - 10 minutes 1 round is: * 1 power clean * 3 front lunges double count * 5 push presses * 3 back lunges double count * 1 overhead squat 7 rounds at 30 kg Last time 6.5 rounds at 30 kg Dessert was shuffles.

CrossFit 2011-03-14

HAMRAP [Heavy as many rounds as possible] * 10 squats [36 kg] * 10 pullups * 10 ring dips [jumping] * 10 box jumps [20"] 10 minutes of reps, rest 10 minutes, then 10 more minutes of reps Score 3.75 rounds/3.25 rounds Dessert was a 500m row. 1:53