Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Double the fun!

  • Home  
  • Double the...

Jan.19 – ROWING CLINIC (it’s THIS Sunday people!)

AMRAP 10 min
10 Box jump over (24/20”)
10 Power Cleans @ (115/75# or 60%)
10 Bar Muscle ups

Rest 5 min then:

AMRAP 10 min
10 Burpees
10 Hang Squat Cleans @ (115/75# or 60%)
10 ABMAT situps

Sabrina – jumping for the first time in a wod. Hell yeah!!

Related Posts

12 Responses to “Double the fun!”

  1. AMRAP 10 min
    10 Box jump over (20”)
    10 Power Cleans (75#)
    10 Bar Muscle ups (15 Pull-ups)
    3 rounds + 2 Pull-ups

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans (75#)
    10 ABMAT situps
    4 rounds + 8 burpees

    Total: 7 rounds + 30 reps

    Thanks Roxanne! Good job everyone!

  2. AMRAP 10 min
    10 Box jump over (24/20”) – 24″
    10 Power Cleans @ (115/75# or 60%) – 115#… first round unbroken then 6+4
    10 Bar Muscle ups – 4 BMU + 9 PU
    Score: 71

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ (115/75# or 60%) – 115#… first round 6+4 then 5-3-2
    10 ABMAT situps
    Score: 106

    Total: 177

  3. AMRAP 10 min
    — 10 Box jump over @ 24″
    — 10 Power Cleans @ 115# (6/4)
    — 10 Bar Muscle ups – r1) 5 attempts then 10 pullups, r2 & r3) 15 pullups
    Score: 105

    Rest 5 min then:

    AMRAP 10 min
    — 10 Burpees
    — 10 Hang Squat Cleans @ 115# – r1) 4/3/2 then cycled 5/5 after that… much faster.
    — 10 ABMAT situps
    Score: 122

    No Bar Muscle-Ups to be found…something that needs some work for sure!

    Total: 227

  4. Amrap 10min
    10 box jump overs
    10 power cleans (55#)
    20 Ringrows
    Rest 5 min
    Amrap 10 min
    10 burpees
    10 Hang Power Cleans
    10 abmat situps
    Total: 265 (170/95)

  5. AMRAP 10 min
    10 Box jump over at 24″
    10 Power Cleans @ (95#)
    10 Bar Muscle ups nope. 20 ring rows.
    3 rounds 5 power cleans. 105 total.

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ 95#.
    10 ABMAT situps
    Kept the hang squat clean heavier. Slowed me down. 3 full rounds.
    195 total

  6. WOD
    165 total reps with ring rows and 60#

  7. AMRAP 10 min
    10 Box jump over at 20”
    10 Power Cleans @ (95#)
    10 Bar Muscle ups nope. 15 pull-ups

    3 rounds 1 power cleans. 91

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ 95#.
    10 Ab mat sit-ups

    2 rounds + 15 = 75

    Total 166

    Felt really dizzy in 2nd AMRAP really slowed me down.

  8. AMRAP 10 min
    10 Box jump over (24”)
    10 Power Cleans @ (115#)
    10 Bar Muscle ups
    Score: 110

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ (115#)
    10 ABMAT situps
    Score: 125

    Total: 235 Rx

  9. AMRAP 10 min
    10 Box jump over at 20”
    10 Power Cleans @ (85#)
    20 pull-ups

    4 rounds 3 power cleans. 123

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ 85#.
    10 Ab mat sit-ups

    3 rounds + 13= 103

    Total 226.

    Thanks Kevin

  10. Open Gym:
    Snatch pause pulls x2 (55/65/70/75)

    Hang power snatch + power snatch (65/65/65/65/70/70)

    4 – 3
    Rope Climb
    Box Muscle Up (20″ box + 25# plate)*

    *10 T2B and 10 DU after each round

    Started off with the 20″ box but after doing the first 4 rope climbs, I wouldn’t get a single MU at that height. Failed my last rope climb (about halfway up) — I need to work on standing up instead of using just my arms to pull myself.

    Doubles did not go well. I actually didn’t even finish the last 10. Rope was thrown multiple times.

    AMRAP 10 min
    10 Box jump over (20″)
    10 Power Cleans (75#)
    15 Pull ups
    4 rounds on the button (120)

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Power Cleans (75#)
    10 abmat butterfly sit ups
    4 rounds + 4 cleans (134)

    Total: 154

    Open gym
    Team Assessment Standards Test

    AMRAP 1 – HRPU – 30
    AMRAP 1 – Butterfly sit ups – 32
    AMRAP 1 – Squat clean with 80# SB – 4 (Fell on a fifth rep — groin didn’t love these)

    DB Bench press 5 x 12 (25/30/30/35/35)
    DB Flys 4 X 10 (15/20/25/25)

  11. AMRAP 10 min
    10 Box jump over 12” and 45# plate
    10 Power Cleans @ 55#
    10 Bar Muscle ups – 20 ring rows

    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ 55#
    10 ABMAT situps

    Total: 90 reps and 83 reps for 173

  12. AMRAP 10 min
    10 Box jump over (20”)
    10 Power Cleans @ (65#)
    20 Ring Rows
    3 Rounds plus 12 reps
    102
    Rest 5 min then:

    AMRAP 10 min
    10 Burpees
    10 Hang Squat Cleans @ (65#)
    10 ABMAT situps
    3 Rounds plus 11 reps
    101
    – 203
    My arms were not happy today, everything felt heavy and challenging!

    We tested the Team Assessment PT standards
    Amrap 1 minute – 26/40 situps
    Amrap 1 minute – 12/ 25 pushups
    Amrap 1 minute – 3/7 Sandbag squat cleans

    Dumbbell Bench Press 5×12
    15 – 20 – 25 – 30 – 30

    Dumbbell Flys 4×10
    12 – 15 – 20 – 20

Submit a comment