Thursday Workout: RDL, AMRAP 5s

Join us at the gym at 8pm tonight to watch the announcement of the final Open WOD 15.5!

Also, please remember to bring your $5 to the gym for our NCAA bracket challenge if you joined!



Romanian Deadlift, 8-8-8 at 3121 Tempo, light to moderate weight


Level 1


  • Jump Rope Single x 100
  • Ring Row x 15
  • Hang Dumbbell Snatch x 30 (15/side)

Rest 3 Minutes


  • Run x 250m
  • Ring Row x 15
  • Wall Ball to 9′ (14/8) x 30

Level 2


  • Double Under x 100
  • Chest to Bar Pull-up x 15
  • Dumbbell Snatch x 30 (15/side)

Rest 3 Minutes


  • Run x 400m
  • Chest to Bar Pull-up x 15
  • Wall Ball (20/14) x 30

Notes: Try to move at a consistent, high pace on each one – scale appropriately so you don’t get hung up on any one movement.  Scale DU to 2x reps if doing Level 2.  If you are unable to complete one full round on either AMRAP, record number of reps completed.


1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Reminder that there is NO 10am Make-up class on Saturday due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back on April 4.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

3 thoughts on “Thursday Workout: RDL, AMRAP 5s

  1. 1 + 75, 1 + 100

  2. RDL: 95#
    1+75, 33 Reps
    Regular Pull Ups, 45# DB Snatch

  3. RDL: 85#
    WOD: 1+38, 41 reps (regular PUs for both)

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close