Tuesday, November 9, 2010

AMRAP


20 min AMRAP:
15 Double Unders
15 Box Jumps, 24"
15 Burpees (Yay Macie!)
15ft rope climb

Post rounds to comments.

WOD demo - ECG WOD Experiment [wmv][mov]

CF101
Three Rounds for Time
300M Row
5 KTE
10 dumbbell push jerk

Post time to comments.

11 comments:

Carport Crossfit said...

Scaled WOD

DOUBLE UNDERS - count your attempts

BOX JUMP - varies sizes available. We will help you choose the right box for you.

BURPEE - everyone can burpee so no scale needed

ROPE CLIMB - climb 10ft, 3 beginner rope climbs

Will said...

What is a good sub for rope climbs?

Cori said...

oooooooooooeeeeeeeeeeeeeeee! what a nasty wod this fine tuesday morning! good job to the a.m. folks for setting the bar high!

as far as rope climb sub...you can do 3-1 beginner rope climb. if you don't have a rope, can you tie a towel or sheet to a pullup bar? or if you have the capabilities to tie a rope to a very heavy kettlebell, you can sit on the floor and pull the kb 15 ft towards you. if you do that, i might do 2 to 1 as it is still a scaled version. unfortunately, i don't know of anything else if you can't do those things. hopefully coach drew will chime in on this one.

Paul said...

Nasty WOD indeed-kicked my butt from the start!

4 rounds + 3 DU. (1 rope climb, rest were BRC)

Ed said...

18 Burpees for Days 3,4,5,6

3 Rounds + 4th set of Double Unders with beg rope climbs

Cori said...

i was just looking at that cute pic of brooke on the blog, and it made me really want to wear my footy pajamas into the gym tonight to do this wod. it would be soooooooo comfy!!!!!!

Dave said...

4 rounds and halfway up the rope. Ugh.. should have had 5 plus on this one. Jumped on 20 inch box.

Carport Crossfit said...

Drew 6 rounds and on the rope but not the top.

alex said...

5 rounds + half of burpees

Amber said...

6rds + 11BJ

Cori said...

preggo modifications:
jumping pullups for doubleunders
steps ups instead of box jumps
walrus burpees
push ups instead of beg rope climbs
4 rounds plus 6 jp's