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WOD: Monday 1/21/19

WOD: Monday 1/21/19

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

WOD: Sunday 1/20/19

WOD: Sunday 1/20/19

“Drop Anchor”
AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

WOD: Saturday 1/19/19

WOD: Saturday 1/19/19

“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Bike or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

100/75 Calorie Bike or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

WOD: Friday 1/18/19

WOD: Friday 1/18/19

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

WOD: Wednesday 1/16/19

WOD: Wednesday 1/16/19

Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

“Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (155/105)
10 Burpees

WOD: Tuesday 1/15/19

WOD: Tuesday 1/15/19

“Fuller Circle”
For Time:
50/35 Calorie Assault Bike/Row
125 Double Unders
2k Row or Bike
125 Double Unders
50/35 Calorie Assault Bike/Row

WOD: Monday 1/14/19

WOD: Monday 1/14/19

Hang Power Clean
Build to heavy double

“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

WOD: Sunday 12/13/19

WOD: Sunday 12/13/19

“Stomping Grounds”
On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike/Row
25 Double Unders
5 Front Squats

Score is slowest round.

WOD: Saturday 1/12/19

WOD: Saturday 1/12/19

“Low Five”
Teams of 3
30min Cap
For Time:
75/50 Cal Row
60 Power Snatches (95/65)
30 Lateral Burpees over the bar

75/50 Cal Row
45 Power Snatches (115/80)
30 Lateral Burpees over the bar

75/50 Calorie Row
30 Power Snatches (135/95)
30 Lateral Burpees over the bar

WOD: Friday 1/11/19

WOD: Friday 1/11/19

“Bee’s Knees”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike or Row
1 Minute Rest

WOD: Thursday 1/10/19

WOD: Thursday 1/10/19

Push Press
Heavy set of 10

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

WOD: Wednesday 1/9/19

WOD: Wednesday 1/9/19

“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

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