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For Rounds/Reps (AMRAP) WODs

When a workout states to complete as many rounds/repetitions as possible, it’s known as AMRAP. This is also known as a “time priority” (as opposed to “task priority“) workout, because the goal is to do as much work as possible in a given amount of time. Also called: “For Reps,” “For Rounds and Reps,” or “Max Reps.”

The score for AMRAP workouts is expressed as the total number of repetitions completed (eg: 303 reps). Scores for AMRAP workouts that include repeating rounds may also be expressed, for simplicity, as the number of completed rounds plus repetitions of the last incomplete round (eg: 10+13).

Example: “AMRAP in 8 minutes, 5 pull-ups, 10 push-ups, 15 double-unders” means on an 8-minute clock, complete the 5 pull-ups, 10 push-ups, then 15 double-unders, then repeat that cycle until time is up. Record your score as the total rounds and repetitions completed by the 8-minute mark. A score of 10 rounds plus 3 pull-ups would be written as 303 reps (or 10+3).

Cindy

CrossFit Benchmark "Girl" WOD

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

For Rounds/Reps (AMRAP)...

Chelsea

CrossFit Benchmark WOD

EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

For Rounds/Reps (AMRAP)...

Fight Gone Bad

CrossFit Benchmark WOD

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

For Rounds/Reps (AMRAP)...

The Chief

CrossFit Benchmark/Tribute WOD

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Then Rest 1 minute

Repeat 5 times

For Rounds/Reps (AMRAP)...

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Death By…Anything

CrossFit Benchmark WOD

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

For Rounds/Reps (AMRAP)...

Suffer in Place

by Brendan Walcoff

AMRAP (with a Partner) in 18 minutes
6 Rounds of:
1 minute Plank Hold / Push-Ups
1 minute Wall Sit Hold / Jumping Squats
1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

For Rounds/Reps (AMRAP)...

Georgie

MarineWOD Memorial WOD

AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)

Buy-in: 65 Sit-Ups

For Rounds/Reps (AMRAP)...

Macho Man

by Ben Bergeron

EMOM for as Long as Possible
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)

For Rounds/Reps (AMRAP)...

COVID 19 Essential Worker

Tribute WOD

EMOM in 19 minutes
6 Alternating Dumbbell Deadlifts (50/35 lb)
4 Alternating Dumbbell Squat Cleans (50/35 lb)
2 Alternating Dumbbell Shoulder-to-Overheads (50/35 lb)

Remaining time in each minute, AMRAP:
Goblet March (L+R=1)

For Rounds/Reps (AMRAP)...

Heidi

Blended Athletics Hero WOD for Heidi Stevenson

AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)

For Rounds/Reps (AMRAP)...

Day 5

by Pete Marjamaa

EMOM in 40 minutes
Minute 1: 5 Air Squats + 5 Jump Squats
Minute 2: 5 Push-Ups + 5 Clap Push-Ups
Minute 3: 5 Sit-Ups + 5 V-Ups
Minute 4: 5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups

Repeat 10 times

For Rounds/Reps (AMRAP)...

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Mary

CrossFit "Girl" Benchmark WOD

AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

For Rounds/Reps (AMRAP)...

Cindy’s Cousin

by Jacob Heppner

AMRAP in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats

For Rounds/Reps (AMRAP)...

Incredible Hulk

Benchmark WOD

AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)

For Rounds/Reps (AMRAP)...

Marine 16

Coastal Fitness / Team RWB Memorial WOD

Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees

From 2:00-4:00:
20 meter Sprint
16 Push-Ups

From 4:00-6:00:
20 meter Sprint
16 Air Squats

From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers

From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks

From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges

From 12:00-14:00:
20 meter Sprint
16 High Knees

From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

For Rounds/Reps (AMRAP)...

The Gentleman

CrossFit 1298 Memorial WOD

AMRAP in 22 minutes
22 Dumbbell Snatches (22.5x15 kg)
4 Man Makers (2x22.5/15 kg)
20 Burpees
20 Single Dumbbell Front Squats (22.5/15 kg)

For Rounds/Reps (AMRAP)...

Cindy XXX

CrossFit Benchmark WOD

AMRAP in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats

For Rounds/Reps (AMRAP)...

Break Up/Make Up

CrossFit Santa Fe Valentine's Day WOD

Two Parts (with a Partner)
Part A: "The Break Up"
EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
etc...

10 minute Rest

Part B: "The Make Up"
6 Rounds (alternating*) for Time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row

*One partner completes a round while the other performs a Max L-Sit, then rests.

For Rounds/Reps (AMRAP), For Time ...

Bergeron Beep Test

by Ben Bergeron

EMOM for as Long as Possible
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees

For Rounds/Reps (AMRAP)...

21 Guns

WOD with Warriors Tribute WOD

AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups

For Rounds/Reps (AMRAP)...

Garry Purdham

CrossFit CA22 Memorial WOD

AMRAP (with a Partner) in 31 minutes
31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans (45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16 kg)
31 Shoulder-to-Overheads (45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)

For Rounds/Reps (AMRAP)...

Verified Benchmark WODs

More WODs

For Rounds/Reps (AMRAP) WODs

Cindy

Chelsea

Fight Gone Bad

The Chief

Find it Faster

Death By…Anything

Suffer in Place

Georgie

Macho Man

COVID 19 Essential Worker

Heidi

Day 5

New WODs by Email

Mary

Cindy’s Cousin

Incredible Hulk

Marine 16

The Gentleman

Cindy XXX

Break Up/Make Up

Bergeron Beep Test

21 Guns

Garry Purdham

Thank you

Verified Benchmark WODs

More WODs

For Rounds/Reps (AMRAP) WODs

Cindy

Chelsea

Fight Gone Bad

The Chief

Find it Faster

Death By…Anything

Suffer in Place

Georgie

Macho Man

COVID 19 Essential Worker

Heidi

Day 5

New WODs by Email

Mary

Cindy’s Cousin

Incredible Hulk

Marine 16

The Gentleman

Cindy XXX

Break Up/Make Up

Bergeron Beep Test

21 Guns

Garry Purdham

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