CrossFit ABF – CrossFit Personal Training
Random Stuff We Rarely Do (AMRAP – Reps)
Partner WOD
Partner A completes 1 round of 21 reps, will Partner B does one movement as indicated. Partners switch each round.
Part 1 – 15 min AMRAP
7 D Ball over shoulder 70/50
7 GHDs
7 Plate Thrusters 25/15
Other partner does SkiErg
Part 2 – 15 min AMRAP
7 Toes to Ring
7 Box Jumps 30″/24″
7 OH Alt. DB Lunges 50/35
Other partner holds plank
Score is total rounds + reps.
Tuder (Time)
For Time (with a Partner)
188 Single-Unders (each)
30 calorie Row (each)
Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14 lb)
19 American Kettlebell Swings (53/35 lb)
9 Bar Over Burpees
Time Cap: 30 minutes
With a running clock, partners start on Single-Unders at the same time. Then, after both partners finish, Partner A rows 30 calories and must tag Partner B who then also row 30 calories. Partner B then tags Partner A to begin the first of 3 alternating rounds, each starting with a single heavy Deadlift and finishing with 9 Burpees over the Bar. Partners tag again and Partner B then completes an entire round. Continue tagging back and forth until entire Rounds until both partners have completed 3 rounds each.
Score is the time on the clock when the second partner completes the last Bar Over Burpee of his/her 3rd round.
80’s Child (Time)
For Time (with a Partner)
80 Box Jumps (24/20 in)
80 Wall Ball Shots (15/12 kg)
80 Double Russian Kettlebell Swings (2×16/12 kg)
80 Sit-Ups
80 Burpees
80 Double Kettlebell Sumo Deadlift (2×16/12 kg)
80 Hand Release Push-Ups
80 Plate Overhead Lunges (20/10 kg)
80 TRX Bridge Row
80 Double Kettlebell Thrusters (2×16/12 kg)
Split work as necessary. Only one athlete work at a time.
