Contact Kris: 585.233.0180 | 2147 Buffalo Road (Westmar Plaza, Between Big Lots & Bingo Hall)|crossfitambition@gmail.com
Loading...
Blog 2017-05-19T14:11:14+00:00
1109, 2017

WOD: Tuesday 9/12/17

“Atomic Punk”
AMRAP 4
400 Meter Run
27/20 Calorie Row
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Row
Max Power Snatches (95/65)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Row
Max Power Snatches (115/80)

1009, 2017

WOD: Monday 9/11/17

“9/11 Tribute WOD”
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

909, 2017

WOD: Sunday 9/10/17

“Runaway Train”
50 AbMat Sit-Ups, 25 Calorie Row, 200m MB Run
40 AbMat Sit-Ups, 20 Calorie Row, 200m MB Run
30 AbMat Sit-Ups, 15 Calorie Row, 200m MB Run
20 AbMat Sit-Ups, 10 Calorie Row, 200m MB Run
10 AbMat Sit-Ups, 5 Calorie Row, 200m MB Run

809, 2017

WOD: Saturday 9/9/17

Partner EVA
5x
800m run
50 KBS 53/35
50 Pullups
split reps
run together

709, 2017

WOD: Friday 9/8/17

“Broken Arrow”
21-15-9
Overhead Squats (115/80#)
Handstand Push-ups
400m Run

Reminder that the 9/11 Tribute WOD will take place on Saturday 9/9/17 at 7am and 8am

609, 2017

WOD: Thursday 9/7/17

“Monkey Wrench”
Teams of 4-5
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (70/53#)
50’ Walking Lunges

509, 2017

WOD: Wednesday 9/6/17

“Open Test”
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

409, 2017

WOD: Tuesday 9/5/17

“Waiting Room”
At the 0:00:
AMRAP 5:
10 Power Snatch (75/55)
10 Box Jump Overs
At the 10:00
AMRAP 5:
15 Power Snatches (95/65)
15 Box Jump Overs
At the 20:00
AMRAP 5:
30 Power Snatches (115/80)
30 Box Jump Overs

409, 2017

WOD: Monday 9/4/17

“Caroline”
Partner WOD
AMRAP x 16
22 DL (135/95)*
22 Push-ups
22 KB Swings (53/35)
22 Partner MB Sit-ups (Pick load. You complete these passing between reps at feet)

*Should you choose to scale up, RX DL weights are 185/135

This is an intentional partner WOD and each partner must do equal reps (11 each for a total of 22), representing Caroline’s birthday 11/22. If uneven # of people, not to be done solo and instead shadow a team. It is intentional because her dad requested the reps and was specific about each partner doing their part.

The 16 minute AMRAP represents the 16 years of Caroline’s life on Earth

Load More Posts

1 Month Start Up Ambition Challenge

If you want to get in shape and feel great with a fun fitness routine like CrossFit, but aren’t sure where to begin…this is for you! Expert coaches program challenging workouts for all fitness levels.

LEARN MORE