Wednesday Workout: 4 Min AMRAPs with rest

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WOD

Level 1

AMRAP 4:

  • Row (calories)

Rest 3 minutes

AMRAP 4:

  • Dumbbell Snatch (35/15) x 10 (5/arm)
  • Burpee x 10

Rest 3 minutes

AMRAP 4:

  • Box Push-up x 15
  • Bodyweight Lunge x 20 (10/leg)

Rest 3 minutes

  • Run x 400m

Level 2

AMRAP 4:

  • Row (calories)

Rest 3 minutes

AMRAP 4:

  • Dumbbell Snatch (55/35) x 10 (5/arm)
  • Burpee x 10

Rest 3 minutes

AMRAP 4:

  • Push-up x 15
  • OH Plate Lunge (45/25) x 20 (10/leg)

Rest 3 minutes

  • Run x 800m

Notes: Aim for consistent output or intensity on each amrap.  Record score on each one.

ANNOUNCEMENTS

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 9th from 5-7pm at CrossFit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.

IA Social Media Image 4Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.

9 thoughts on “Wednesday Workout: 4 Min AMRAPs with rest

  1. quick hotel room wod
    6 rounds: 10 push ups, 15 air squats (should have done 10 rounds…)

    can’t wait to do this long one Saturday ☺️

  2. 74 cal, 3, 1+25, 4:27

  3. 60 cal, 3+5, 2+15, 3:45 rx

  4. 3:55 (800m run for row), 3+17 (?), 2 + 23, 3:35

  5. 51 cal, 3 + 3, 2 + 8, 3:50 Rx

  6. 69 cal
    3+3 @45#
    1+32 @56# Overhead Squat x20
    4:00

  7. 81 cal, 3 + 6, 3 +1, 4:11

  8. 60 cal, 3 @ 25, 3 + 3, 4:06
    (felt bad the entire run + tender back)

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