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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

Rig Day

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  • Rig Day...

You get a 3-in-1 today:

AMRAP in 6 min
10 Pullups
10 Thrusters (95/65#)

Rest 3 min

AMRAP in 6 min
10 Box Steps (24/20”)
100m Sprint

Rest 3 min

AMRAP in 6 min
10/8 cal Row
10 Wall Balls (20/14# @ 10/9’)

Ingrid

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19 Responses to “Rig Day”

  1. Warmup: 1 mile run

    3-in-1 Orange:

    AMRAP in 6 min
    10 Jumping Pullups
    10 Thrusters (35#)
    = 4 rounds + 9 JP
    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (16”)
    100m Sprint
    = 4 rounds + 3 BS
    Rest 3 min

    AMRAP in 6 min
    8 cal Row
    10 Wall Balls (10# @ 9’)
    = 3 rounds + 2 cals

    Good one! Thanks Ingrid.

  2. 3-in-1 (Orange)

    AMRAP in 6 min
    10 Jumping Pullups
    10 Thrusters 55#

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps 20”
    100m Sprint

    Rest 3 min

    AMRAP in 6 min
    10 cal Row
    10 Wall Balls 14# @ 10′

    1 – 4 rounds + 4 pull ups
    2 – 4 rounds + 3 steps
    3 – 3 rounds + 3 wall balls

  3. 3 in 1
    AMRAP in 6 min ( 5 rounds)
    10 Pullups
    10 Thrusters (75#)

    Rest 3 min

    AMRAP in 6 min (5 rounds + 10 step ups)
    10 Box Steps (24/20”)
    100m Sprint

    Rest 3 min

    AMRAP in 6 min ( 3 rounds + 10 cals + 2 wall ball)
    10/8 cal Row
    10 Wall Balls (20/14# @ 10/9’)

  4. 3 in 1 – PURPLE
    AMRAP in 6 min ( 4 rounds +5 Thrusters)
    10 Pullups
    10 Thrusters (75#)

    Rest 3 min

    AMRAP in 6 min (5 rounds + 8 step ups)
    10 Box Steps (24”)
    100m Sprint

    Rest 3 min

    AMRAP in 6 min ( 4 rounds + 10 cals )
    10 cal Row
    10 Wall Balls (20# @ 10’)

    Merci Ingrid!

  5. AMRAP in 6 min
    10 jumping Pullups
    10 Thrusters (75#)

    Completed 4 Rds and 10 jumping pull-ups

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (24/20”)
    100m Sprint

    Completed 6 rds (Picking the box by the backdoor was a real game changer)
    Rest 3 min

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20/14# @ 10/9’)

    3 rds plus a 12 cal row.

  6. AMRAP in 6 min
    10 Pullups
    10 Thrusters (95#)

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (24”)
    100m Sprint

    Rest 3 min

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20# @ 10’)

    WOD 1 – 5 rounds flat (all sets unbroken – surprisingly)

    WOD 2 – 6 + 3 Box Steps

    WOD 3 – 4 + 5 Wall Balls (wanted that last round so bad)

  7. AMRAP in 6 min Orange
    10 jumping Pullups
    10 Thrusters (55#)

    Completed 4 Rd + 13 reps

    Rest 3 min

    AMRAP in 6 min Blue
    10 Box Steps (24/20”) Used 20”
    100m Sprint

    Completed 4rds + 2 Reps
    Rest 3 min

    AMRAP in 6 min Blue
    10/8 cal Row
    10 Wall Balls (20/14# @ 10/9’)

    3 rounds

    Tough WOD with a great “Old Rideout Crew” thanks Amanda!

  8. AMRAP in 6 mins

    10 jumping pull ups
    10 thrusters 35#
    5 rds 5 jumping pull ups

    Rest

    10 box steps
    100m sprint
    5 rds plus 10 step ups

    Rest

    8 cal row
    10 wall balls #14
    3 rds plus 5 cal row

    Awesome sweaty WOD!

  9. AMRAP in 6 min
    10 Pullups
    10 Thrusters (55#)

    4+3

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (24/20”)
    100m Sprint/6 Cal row

    5+8

    Rest 3 min

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20/14# @ 10/9’)

    4+4

    Thanks Roxanne!

  10. AMRAP in 6 min
    10 Pullups
    10 Thrusters (95#)

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (24”)
    100m Sprint

    Rest 3 min

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20# @ 10’)

    Wod 1- 4 rounds + 5 pullups
    Wod 2- 5 rounds + 1 step up
    Wod 3- 4 rounds + 2 cal row

    Thought the 3 wod was 5 rounds + but I must have been mistaken. Hypoxia maybe.

  11. AMRAP in 6 min
    10 jumping pull up
    10 thruster 65#
    5 round
    rest 3 min
    AMRAP 6 MIN
    10 box step up
    row 100 m
    5 round
    AMRAP 6 min
    10 cal row
    10 wall ball
    3 round 6 cal row

  12. WOD (Brown)
    1 = 3 rds + 9 thrusters /95#
    2 = 3 rds + 10 box steps /24″
    3 = 3 rds + 3 calories

  13. Blue WOD
    AMRAP in 6 min
    10 jumping Pullups
    10 Thrusters (65#)

    Completed 5 Rds and 7 jumping pull-ups

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (24/20”)
    100m Sprint

    Completed 4rds 6 stepups

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20/14# @ 10/9’)

    3 rds plus a 4 cal row.
    Tough sweaty one!
    Thanks Kevin

  14. I struggled with a stomach bug this week that knocked me on my ass for 2 days so I dropped to purple and didn’t push too hard just to test the waters.. stomach held up ok. I

    1 – 3ish rounds
    2 – 5 rounds
    3 – 2+.. my wall balls were the biggest disaster in a loooonnnng time. I apparently wasnt mentally prepared for them. Haha

  15. Blue

    AMRAP in 6 min
    10 Jumping Pullups
    10 Thrusters (45#)

    4 rounds +11 reps

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps (24/20”)
    100m Sprint/6 Cal row

    5 rounds

    Rest 3 min

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20/14# @ 10/9’)

    3 rounds + 1 rep

    Great picture Ingrid

  16. AMRAP in 6 min
    10 Jumping Pullups
    10 Thrusters @ 55#

    4 rounds + 8 JPU

    Rest 3 min

    AMRAP in 6 min
    10 Box Steps @20”
    100m Sprint

    4 rounds + 10 Box Step Ups

    Rest 3 min

    AMRAP in 6 min
    10/8 cal Row
    10 Wall Balls (20# @ 10’)

    2 rounds + 7 wallballs

  17. Did this as my first WOD at my new gym — UNR!

    Beautiful gym, with all the equipment one could dream of but it’s nothing compared to CFM!

    Also, working out with a mask on is very difficult.

    AMRAP 1 with 65# — 3 + 2 thrusters (breathing was so hard)

    AMRAP 2 with 7 cal bike instead of run — 4 + 10 box steps

    AMRAP 3 with 14# — 3 + 7 wall balls

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