Skip to content

AMRAP in 15:00, Monday, 01-26-15

STRENGTH:
Strict Press
3 sets of max reps at 75% of 3RM
3 Sets of Good Morning

WOD:
AMRAP in 15:00 of:
7 Burpees
7 Box Jump Overs
7 Shoulder to Overhead, 77/55

Brick CrossFit

Jackie, Friday, 01-23-15

STRENGTH:
Front squat, 3×5 @ 75-80% of 3RM

WOD:
“Jackie”
For time:
1000m Row
50 Thrusters, 45/35
30 Pull-ups (Ring Rows)

Don’t forget to warm-up. Brick CrossFit

2015/01/img_4486.jpg

HSPU, Thursday, 01-22-15

WOD:
A. Every Minute on the Minute for 8:00 complete 3 to 5 reps of ONE on the following
1. Deficit HandStand Push-UP
2. HSPU
3. Strict HSPU
4. Scaled HSPU or Wall Walks

B. 5 rounds of
60 Seconds of Row for Calories
60 Seconds Rest
60 Seconds Strict Ring Dips (Kipping Dips, Chair Dips, Bench Dips)
60 Seconds Rest
60 Seconds V-Ups
60 Seconds Rest

Score is total reps and calories.

Burner, Wednesday, 01-21-15

Strength:
Deadlift
3×5 @ 75% of 3RM

WOD:
Every 5 minutes for 15 minutes complete:
9-7-5 of:
Power Clean, 115/75
Box Jump Overs

AMRAP x’s 2, Tuesday, 01-20-15

WOD:
2 Sets of:
AMRAP in 8:00 of:

200m Row
5 Strict Chest to Bar Pull-ups (pull-ups, ring rows)
10 Push-ups
12 1-Arm Kettlebell Front Rack Lunges
30 Double Unders (10 attempts)

Rest 5:00 minutes

EMOTM, Monday, 01-19-15

STRENGTH:
Strict Press:
4×4, 80% of 3RM

WOD:
Every Minute on The Minute for 25:00 of:
1. 15 Push Press, 95/75
2. 12 Burpees
3. Rest
4. 20 Wall Balls, 20/14
5. 15 Kettlebell Swings, 1.5/1

Burpees, Saturday, 01-17-15

WOD:
Five Rounds:
Two minutes to complete,
3 Deadlifts, 115/95
6 Shoulder to Overhead
9 Front Squats
Max Burpees

Rest two minutes between rounds.

Scale as necessary. WOD compliments of Brick CrossFit.

2K Row, Thursday, 01-15-14

WARMUP:
3 Rounds of:
200m Run
10 Kettlebell Halos
10 Kettlebell Goblet Squats
10 Kettlebell Presses (5R/5L, light weight, bottom of KB pointed up)

then,

1:00 Plank

STRENGTH:
Hang MUSCLE Clean, work up to 3RM

WOD:
A.
5 Rounds
6 One-Arm Dumbbell Snatch, 45/25 (3R/3L)
5 Strict Ring Dips (Roman Chair Dips or Bench Dips)
4 Burpees
3 Wall Walks
2 Strict Pull-ups (Ring Rows, Bar Rows)

Rest one minute between rounds.

B.
For time:
2000m Row

Scale as necessary. WOD compliments of Brick CrossFit.

2015/01/img_4461.jpg

Thrusters, Wednesday, 01-14-15

WARMUP:
Three rounds of:
:30 Sampson Stretch
:30 Hollow Rock
:30 Wall Angels
:30 Squats

then,

2 rounds of:
2 Inch Worms
8 Push-ups

STRENGTH:
3×5 Front Squats, 75% of 3 RM, superset with,
8 1-Arm Dumbbell Bench Press

WOD:
Every Minute On the Minute for 10:00 of:
7 Thrusters, 95/65
7 Box Jumps, 24″/20″

Score is number of rounds missed. SCALE as necessary.

WOD compliments of Brick CrossFit.

AMRAP in 7:00, Tuesday, 01-13-15

WARM-UP:
PVC Drills then,

AMRAP in 3:00
5 Squats
5 Push-ups
10 Mountain Climbers
10 Side Lunges
10 Scorpions

Every Minute On The Minute for 10:00:
Odd Minute: 8 Rowing Pulls (Hard pull, slow return, approximately 30 seconds)
Even Minute: Plank for 30 seconds

WOD:
AMRAP in 7:00
5 Deadlifts, 155/105
10 Toes to Bar (Knees to Elbows, V-ups)
15 Air Squats

Rest 4:00 then,

AMRAP in 7:00
500m Row (50 Sumo Deadlift Hi-pulls, 45/35) buy-in then as many rounds as possible of:
10 Kettlebell Swings, 53/35
10 Push-ups

Score is total number of rounds completed plus additional reps. Scale as necessary. WOD compliments of Brick CrossFit.

2015/01/img_4454.jpg

Follow

Get every new post delivered to your Inbox.

Join 168 other followers