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WOD: Friday 10/5/18

WOD: Friday 10/5/18

“Twist and Shout”
AMRAP 14:
1 Power Snatch (115/80)
2 Overhead Squats (115/80)
3 Power Clean and Jerks (115/80)
40 Double Unders

WOD: Wednesday 10/3/18

WOD: Wednesday 10/3/18

Push Press
Build to a 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
4 Toes to Bar
4 Box Jump Overs
….
Up by (2) reps until the finish.

WOD: Tuesday 10/2/18

WOD: Tuesday 10/2/18

“Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Row

Directly into…

10-20-30:
Deadlifts (135/95)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

WOD: Monday 10/1/18

WOD: Monday 10/1/18

Front Squat
3×5 reps

“Wasabi”
For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

WOD: Saturday 9/29/18

WOD: Saturday 9/29/18

“Sock Hop”
Teams of 3:
2 Rounds (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (115/80)
Round 2: (95/65)

WOD: Friday 9/28/19

WOD: Friday 9/28/19

“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

WOD: Thursday 9/27/18

WOD: Thursday 9/27/18

“Back Seat”
AMRAP 18:
30/21 Calorie Row
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)

WOD: Wednesday 9/26/18

WOD: Wednesday 9/26/18

“GWEN”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping. Use same load for each set.
Rest as needed between sets.

WOD: Tuesday 9/25/18

WOD: Tuesday 9/25/18

“Under Fire”
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups

WOD: Monday 9/24/18

WOD: Monday 9/24/18

“Last Legs”
Teams of 3:
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Row

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps (95/65)
31-60 Reps (115/80)
61-AMRAP (135/95)

Back Squats
0-30 Reps (135/95)
31-60 (155/105)
61-AMRAP (185/135)

WOD: Saturday 9/22/18

WOD: Saturday 9/22/18

“Team Adderall”
Teams of 2
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total reps completed.
*Split as desired

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