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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)...

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)...

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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Chelsea

CrossFit Benchmark WOD

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

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)...

Mary

CrossFit "Girl" Benchmark WOD

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

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)...

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)...

Mikko’s Triangle

The System Benchmark WOD

EMOM in 39 minutes
1 minute Row
1 minute SkiErg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

For Rounds/Reps (AMRAP)...

31 Heroes

Hero WOD

AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

While Partner B performs:
400 meter Sandbag Run (45/25 lb)

Partners switch after each Run.

For Rounds/Reps (AMRAP)...

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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)...

Death By Assault

Assault Fitness Benchmark WOD

EMOM For As Long As Possible
Ascending Assault Bike calories

Start with 3 calories. Add 3 calories every minute until failure.

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)...

Nate

CrossFit Hero WOD

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

For Rounds/Reps (AMRAP)...

The Pace Maker

by Taco Fleur

AMRAP in 20 minutes
First, Max Reps in 6 Rounds of:
30 second Left-Arm Kettlebell Swings (16/12 kg)
30 second Right-Arm Kettlebell Swings (16/12 kg)
30 second Left-Arm Kettlebell Snatches (16/12 kg)
30 second Right-Arm Kettlebell Snatches (16/12 kg)
30 second Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 second Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)

Then, from 18:00-20:00, AMRAP of:
Push-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)...

Lynne

CrossFit "Girl" Benchmark WOD

5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups

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)...

McGhee

CrossFit Hero WOD

AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

For Rounds/Reps (AMRAP)...

Fck FL

Fundraiser WOD for Follicular Lymphoma Foundation

Perform (in Teams of 3) in 120 minutes
Max Burpees

Every 20 minutes complete the next Benchmark WOD:

At 20 min: Team Isabel
60 Snatches (135/95 lb)

At 40 min: Team Cindy
5 Rounds each of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

At 60 min: Team Grace
60 Clean-and-Jerks (135/95 lb)

At 80 min: Team Fran
42-30-18 reps of:
Thrusters (95/65 lb)
Pull-Ups

At 100 min: Team Annie
100-80-60-40-20 reps of:
Double-Unders
Sit-Ups

At 120 min: Team Karen
300 Wall Ball Shots (20/14 lb)

Time Cap for each Benchmark WOD: 10 minutes

For Rounds/Reps (AMRAP)...

Verified Benchmark WODs

More WODs

For Rounds/Reps (AMRAP) WODs

Cindy

Bergeron Beep Test

Fight Gone Bad

The Chief

5X More WODs

Chelsea

Georgie

Mary

Suffer in Place

Death By…Anything

Mikko’s Triangle

31 Heroes

New WODs by Email

Incredible Hulk

Death By Assault

Macho Man

Nate

The Pace Maker

Cindy’s Cousin

Lynne

Cindy XXX

McGhee

Fck FL

Thank you

Verified Benchmark WODs

More WODs

For Rounds/Reps (AMRAP) WODs

Cindy

Bergeron Beep Test

Fight Gone Bad

The Chief

5X More WODs

Chelsea

Georgie

Mary

Suffer in Place

Death By…Anything

Mikko’s Triangle

31 Heroes

New WODs by Email

Incredible Hulk

Death By Assault

Macho Man

Nate

The Pace Maker

Cindy’s Cousin

Lynne

Cindy XXX

McGhee

Fck FL

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