Fitness Blog

The latest news to keep your mind and body fit

WOD: Tuesday 4/9/19

WOD: Tuesday 4/9/19

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

WOD: Monday 4/8/19

WOD: Monday 4/8/19

3 position Squat Snatch
Build to a moderate

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

WOD: Saturday 4/6/19

WOD: Saturday 4/6/19

“Rope-a-Dope”
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike or Row
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs

WOD: Friday 4/5/19

WOD: Friday 4/5/19

“Macho Mile”
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

WOD: Thursday 4/4/19

WOD: Thursday 4/4/19

“Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

WOD: Wednesday 4/3/19

WOD: Wednesday 4/3/19

“Dead Broke”
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

WOD: Tuesday 4/2/19

WOD: Tuesday 4/2/19

On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch

*Build to a Moderate Complex

“Inner Tube”
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees

WOD: Monday 4/1/19

WOD: Monday 4/1/19

“Wall-E”
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

WOD: Sunday 3/31/19

WOD: Sunday 3/31/19

“Wide Receiver”
EMOM x 20:
Minute 1: 25 Situps
Minute 2: 20 Kettlebell Swings (53/35)
Minute 3: 15 10m Shuttle Runs
Minute 4: 30 Reverse Lunges
Minute 5: Rest

*Score is total stations completed as
written within the minute. A perfect score is 20.*

WOD: Saturday 3/30/19

WOD: Saturday 3/30/19

“Barista”
Teams of 3
For Time: (30 Minute Time Cap)
100/70 Calorie Row/Bike
70 Clean and Jerks (135/95), 70 Toes to Bar
50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135), 30 Bar Muscle-ups
100/70 Calorie Row/Bike

© 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.