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WODs
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652 WODs were found

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For Rounds/Reps (AMRAP) WODs

When a workouts is scored as “For Reps,” “For Rounds and Reps,” or “Max Reps,” the goal is to complete as many rounds/repetitions as possible (“AMRAP“) within a given amount of time.

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 fixed amount of time.

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)...

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)...

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)...

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 ...

Mary

CrossFit "Girl" Benchmark WOD

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

For Rounds/Reps (AMRAP)...

Death By…Anything

CrossFit Benchmark WOD

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

For Rounds/Reps (AMRAP)...

Fortitude

by Ben Bergeron

Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

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)...

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)...

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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)...

Agent Billy Clardy III

CrossFit Empire South Hero WOD

AMRAP (in a Team of 3) in 48 minutes
Partner A: Run 400 meters

Partner B performs AMRAP of:
12 Overhead Plate Alternating Lunges (45/25 lb)
6 Burpees to Plate (45/25 lb)
19 Plate Ground-to-Overheads (45/25 lb)

Partner C: Rest

All partners rotate when Partner A finishes the run

Wear a Weight Vest (20/14 lb) throughout

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)...

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)...

Speedy

Alcaides CrossFit Memorial WOD

AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Power Cleans (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)

For Rounds/Reps (AMRAP)...

Three Wise Men

Headstrong Hero/Tribute WOD

Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)

For Rounds/Reps (AMRAP)...

Hang In There Partner

Men's Fitness Benchmark WOD

EMOM (with a Partner) in 20 minutes
5 Thrusters (95/65 lb)
5 Burpees

While partner hangs from Pull-Up Bar

For Rounds/Reps (AMRAP)...

Dorie

TrainWaco Memorial WOD

AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)

Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)

Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

For Rounds/Reps (AMRAP)...

Tabata This

Benchmark WOD

With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

1 minute Rest between each Tabata

For Rounds/Reps (AMRAP)...

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