Fitness Blog

The latest news to keep your mind and body fit

WOD: Thursday 9/20/18

WOD: Thursday 9/20/18

Build to a Heavy
1 rep Strict Press
3 rep Push Press
5 rep Push Jerk

“Non Stop”
AMRAP 8:
7/5 Calorie Row
10 Wallballs (20/14)

WOD: Wednesday 9/19/18

WOD: Wednesday 9/19/18

Deadlift
Build to a Heavy 3

“Dead Meat”
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)

WOD: Tuesday 9/18/18

WOD: Tuesday 9/18/18

“Bear With Me”
Teams of 2:
Buy-In: 2000 Meter Row
3 rounds:
6 Rope Climbs
4 Bear Complexes (135/95)
Cash-Out: 1600 Meter Run

Split Reps as needed

WOD: Monday 9/17/18

WOD: Monday 9/17/18

Turkish Get Up
Build to Moderate Load on Each Arm

*Score is weight used. If one arm was lighter,
score is the lighter of the two weights.*

“E-Brake”
3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Row

WOD: Sunday 9/16/18

WOD: Sunday 9/16/18

“Cold Shoulder”
For Time:
21-18-15-12-9:
Dumbbell Strict Presses (30’s/20’s)

After Each Round:
200 Meter Weighted Run

WOD: Saturday 9/15/18

WOD: Saturday 9/15/18

“Chain Gang”
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)

WOD: Friday 9/14/18

WOD: Friday 9/14/18

“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.
Score us total time, including rest.

WOD: Tuesday 9/11/18

WOD: Tuesday 9/11/18

“Jacked and Diane”
For Time:
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups

WOD: Monday 9/10/18

WOD: Monday 9/10/18

Hang Power Clean
Build to a Heavy set of 3

“Power Steering”
3 Rounds:
60 Air Squats
21/15 Calorie Row
15 Hang Power Cleans (135/95)

WOD: Sunday 9/9/18

WOD: Sunday 9/9/18

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

WOD: Saturday 9/8/18

WOD: Saturday 9/8/18

“Professor Chaos”
For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (115/80)
800 Meter Run
15 Power Snatches (115/80)
800 Meter Run
30 Chest to Bar Pull-ups

WOD: Friday 9/7/18

WOD: Friday 9/7/18

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

© Copyright | CrossFit Ambition | All Rights Reserved
Any of the content found on this page may not be copied or reproduced with out the written consent of CrossFit Ambition.