Category Archives: WOD

Team Barbara


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Team Barbara
20min. AMRAP:
Teams of Two:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*One partner works for 30 sec while the other rests. Every 30 sec. partners rotate and pick up where the other left off.

Games Open 14.3


Main – CrossFit

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

03.14.14


Main – CrossFit

Shoulder Press (3 x 5, use same weight)

Metcon (Time)

For time:
Row 1000 m
20 GHD Sit-ups
Row 750 m
40 Toes To Bars
Row 500 m
60 AbMat Sit-ups

03.11.14


Main – CrossFit

Rope Climb (AMRAP 10min w/ partner, take turns doing 1 climb)

Metcon (Time)

For Time:
21-18-15-12-9-6-3
WallBalls (20/14#)
Kettlebell Sumo-DL-High-Pull (70/53#)
Walking Lunge Steps