4 Minute AMRAPs

Dec 2nd, 2014

Category: CrossFit

4 Minute AMRAPs

CFS Holiday Party – THIS Saturday!
Don’t miss the 4th Annual CFS Holiday Party THIS Saturday! Please join us at the Good Life Bar for some apps, drinks, dancing, and good times. This party is a blast every year and is a great opportunity to socialize with your WOD buddies outside of the gym and meet some new people. Trust me, you will not want to miss it! We’ll have the bar reserved for us from 7:00 – 9:30pm. Please try to arrive early to enjoy some apps and to make sure you skip out on the line and the cover charge. Get ready to party!
What: CFS Holiday Party
When: THIS Saturday, December 6th @ 7:00 – ???
Where: The Good Life Bar
Dress: Cocktail Attire
Who: YOU!

Derek

Derek

Strength
Deadlift
3-3-3-3-3

WOD
4 minute AMRAPs

4 min AMRAP
5 Hang Power cleans (155,105)
6 Burpee Lateral Jumps
Rest 4 minutes
4 Minute AMRAP
5 Front Squats (155,105)
6 Burpee Pull-ups
Rest 4 Minutes
4 Minute AMRAP
8 Deadlifts (155,105)
6 Burpees on to a plate (full stand)

Level 3- (135,95)
Level 2 – (115,80)
Level 1 – (95,55)

Conditioning Class: WOD
EMOM 20
Odd – 15/12 Calories on Rower
Even – 10 Burpees

Conditioning Class: Core
Double Alt. Tabata
-AbMat situps
-Plank hold

DISCUSSION 13 Comments

  1. Trevor Crean 12/03/2014 at 1:54 am

    DL: 295 x 3, 300 x 2
    I’ve been chasing that double bodyweight dead lift for a long time! Big PR.
    WOD 1: 4+1
    WOD 2: 3
    WOD 3: 5+12
    L3

  2. Joel 12/03/2014 at 1:00 am

    Dead Lift: 295 x 3 300 x 2
    WODs: 3+4, 2+9, 5 L2

    The bell was ringing at 7PM – nice work all.

  3. jason barrow 12/03/2014 at 12:55 am

    Deadlift: 345×3 (PR)
    WOD: 4, 2, 4 Rx

    Whole crew rang the bell tonight.

  4. JBo 12/03/2014 at 12:06 am

    Deadlift: 320×3 (new 3RM by 5lbs)
    WOD: 4+1, 3, 4 – L2
    Other than swallowing a piece of either of the floor or foam roller during a burpee in the first AMRAP, I really liked this one!

  5. melstec 12/02/2014 at 1:40 pm

    Strength: 205# – back not feeling good today, need to save it for the dance-offs this weekend obvi.
    WOD 5, 3+2, 4+8 L3

  6. Sanchez 12/02/2014 at 1:29 pm

    Deadlift: 505×3
    WOD 1: 2+4 , WOD 2: 2+2 , WOD 3: 2+8 Rx

  7. Petra 12/02/2014 at 1:11 pm

    Deadlift: 205#
    WOD: 4+1 rx, 3 @95#, 5+2 rx. I liked this workout! HPC > any other kind of clean

  8. Frawls 12/02/2014 at 12:54 pm

    350×3 Deadlift. WOD: 4+6 with 145#, 3+5 Rx, 5+2 Rx

  9. Brian M. Maser 12/02/2014 at 12:34 pm

    350# DL; WOD 5+1, 3+6, 5+0 Rx.

  10. Matthew Whalen 12/02/2014 at 12:28 am

    I’m wearing this soooooo….

  11. Eric M Bachman 12/02/2014 at 12:11 am

    Cocktail attire=tux. Right?