AMRAP in 12 min
Run 400m
40 Double Unders
Rest 3
AMRAP in 6 min
Run 200m
20 Double Unders
Rest 3
AMRAP in 3 min
Run 100m
10 Double Unders
Hops
Skip to content
Mark
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
R1 – 5 rounds flat
R2 – 4+14 DU (tripped up on the last set)
R3 – 4+50m
Tough, but fun!
AMRAP in 12 min
Run 400m
40 Double Unders
Total: 3 rounds + 400m run (12:08)
Rest 3
AMRAP in 6 min
Run 200m
20 Double Unders
Total: 3 rounds + 100m run
Rest 3
AMRAP in 3 min
Run 100m
10 Double Unders
Total: 3 rounds even
Well, that was something. Thanks Ingrid. Happy Monday 🙂
AMRAP in 12 min (purple/blue)
Run 400m
20 Double Unders
Total: 3 rounds + 300m run
Rest 3
AMRAP in 6 min
Run 200m
10 Double Unders
Total: 3 rounds + 7 DU’s
Rest 3
AMRAP in 3 min
Run 100m
5 Double Unders
Total: 3 rounds even
AMRAP in 12 min
Run 400m
60 Single Unders
4 rounds+270m run
Rest 3
AMRAP in 6 min
Run 200m
40 single Unders
4 Rounds
Rest 3
AMRAP in 3 min
Run 100m
20 single Unders
3 rounds+100m run & 5 SU
Thanks Blake
Blue level
AMRAP in 12 min
Run 300m
20 DUs
Rest 3
AMRAP in 6 min
Run 200m
10 DUs
Rest 3
AMRAP in 3 min
Run 100m
5 DUs
R1 – 5 rds + 200m
R2 – 4 rds even
R3 – 4 rds even
AMRAP in 12 min
Row 500m
40 Double Unders
Total: 3 rounds + 100m row
Rest 3
AMRAP in 6 min
Row 250m
20 Double Unders
Total: 3 rounds + 50m row
Rest 3
AMRAP in 3 min
Row 150m
10 Double Unders
Total: finished the 3rd row
Skipping was hit or miss, some rounds unbroken and some rounds very broken…
Thanks Blake!
AMRAP in 12 min
Run 400m
40 Double Unders
Total: 3 rounds + 200m run
Rest 3
AMRAP in 6 min
Run 200m
20 Double Unders
Total: 3 rounds
Rest 3
AMRAP in 3 min
Run 100m
10 Double Unders
Total: 3 rounds
R1- 4 rounds + 200m run
R1- 4 rounds flat
R3- 3 rounds +100m run
R1- 4 rounds + 100m run
R1- 4 rounds + 50m run
R3- 3 rounds +100m run
Merci Ingrid!
Warmup: 1 mile run
WOD: running (purple) / neuro (Orange)
AMRAP in 12 min
Run 400m
60 Single skips
= 3 rounds + 400m run
Rest 3
AMRAP in 6 min
Run 200m
40 single skips
= 3 rounds + 100m run
Rest 3
AMRAP in 3 min
Run 100m
20 single skips
= 3 rounds + 50m run
Fun! Thanks Julia.
Wod as posted
1. 4 rounds
2. 3 rounds (first run was 400m cause I’m dumb) 🤦♀️
3. 3 rounds + 150m run
AMRAP in 12 min
Run 400m
40 Double Unders
Rest 3
AMRAP in 6 min
Run 200m
20 Double Unders
Rest 3
AMRAP in 3 min
Run 100m
10 Double Unders
4 Rds/ 4 Rds/ 3 rds+ 100m run
Loved this one
Doubles looked great!
Thanks! The doubles were on tonight
AMRAP in 12 min
25 cal Assault Bike
60 single
3 + 5 cal
Rest 3
AMRAP in 6 min
15 ca Assault Bike
40 Single
2 + 10 cal
Rest 3
AMRAP in 3 min
8 cal Assault Bike
20 Single
3 + 5 single
12 Min AMRAP
400 m Run + 30 DU’s
3 Rounds + 200 m run
rest 3 min
6 min amrap
200 m run + 15 Du’s
3 Rounds + 100 m run
Rest 3 min
3 min amrap
100 m run + 10 Du’s
3 Rounds
Show moving this morning. Fun one!
AMRAP in 12 min
Run 400m
40 Singles
Rest 3 – 4 Rounds
AMRAP in 6 min
Run 200m
40 Singles
Rest 3 – 3 Rounds
AMRAP in 3 min
Run 100m
40 Singles – 2 Rounds + 100m
AMRAP in 12 min
Run 300m
40 Singles
Rest 3 – 4 Rounds
AMRAP in 6 min
Run 200m
40 Singles
Rest 3 – 3 Rounds
AMRAP in 3 min
Run 100m
40 Singles – 3 Rounds