212 AMRAP (For Rounds/Reps) Workouts (WODs) filtered by 4 Movements 2 Equipment

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)

tttTD53

by Max El-Hag

AMRAP in 12 minutes
30 Overhead Squats (145/105 lb)
50 Chest-to-Bar Pull-Ups
30 Power Snatches (145/105 lb)
50 Kipping Handstand Push-Ups

John Stevenot

CrossFit Conjugate Memorial WOD

Four 7-Minute AMRAPs in 34 minutes
From 0:00-7:00, 2 Rounds of:
13 Overhead Squats (95/65 lb)
13 Toes-to-Bars
Remaining Time:
Max Snatches (95/65 lb)
2 minutes Rest
From 9:00-16:00, 2 Rounds of:
13 Front Squats (95/65 lb)
13 Pull-Ups
Remaining Time:
Max Cleans (95/65 lb)
2 minutes Rest
From 18:00-25:00, 2 Rounds of:
7 Bar Muscle-Ups
13 Burpees
Remaining Time:
Max Snatches (135/85 lb)
2 minutes Rest
From 27:00-34:00, 2 Rounds of:
28 Push-Ups
28 calorie Row
Remaining Time:
Max Cleans (135/85 lb)

Sile

Pacific Strength CrossFit Tribute WOD

For Time and Reps
AMRAP in 1 minute of:
Back Squats (135/93 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Cleans (50/35 lb)
Then, AMRAP in 1 minute of:
Front Squats (115/73 lb)
Then, directly into:
10 Pull-Ups
1x400 meter Run
20 Sit-Ups
19 Single-Arm Alternating Dumbbell Burpee Snatches (50/35 lb)
Finally, AMRAP in 1 minute of:
Overhead Squats (95/65 lb)

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Painstorm XX

Classic Benchmark WOD

AMRAP in 47 minutes
1 minute Handstand Push-Ups
1 minute Muscle-Ups
1 minute Air Squats
1 minute Sit-Ups
1 minute Pull-Ups
1 minute Rest
1 minute Kettlebell Swings (16/12 kg)
1 minute Left-Arm Kettlebell Snatches (16/12 kg)
1 minute Kettlebell Walking Lunges (16/12 kg)
1 minute Right-Arm Kettlebell Snatches (16/12 kg)
1 minute Kettlebell Goblet Squats (16/12 kg)
1 minute Rest
1 minute Push Presses (40/30 kg)
1 minute Sumo Deadlift High-Pulls (40/30 kg)
1 minute Split Jerks (40/30 kg)
1 minute Power Cleans (40/30 kg)
1 minute Thrusters (40/30 kg)
1 minute Rest
1 minute Burpees
1 minute 10 meter Sprints
1 minute Pull-Ups
1 minute Shoulder Presses (40/30 kg)
1 minute Calorie Row
1 minute Rest
Repeat the above for a total of 2 Rounds in 47 minutes

THE PROGRM MASH WEEK 05

by John Singleton

10 min AMRAP of Kelly:
400m Run
30 Box jumps 24/20 in
30 Wall balls 20/14lbs 10ft

5 min rest
10 min AMRAP of Mary:
5 HSPU / Push ups
10 alternating Pistols / Goblet squats
15 Pull ups / Ring rows

5 min rest

10 min AMRAP of Elizebeth x Amanda:
21 Cleans 30 – 60kg (squat)
15 Ring Dips / Band or leg supported ring dips
9 Snatches 30 – 60kg (squat)
7 RMU / Burpee pull ups

Zimmerman

Hero WOD

AMRAP in 25 minutes
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups

Hope

CrossFit Benchmark WOD

3 Rounds For Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

Armistice

Team RWB Hero/Memorial WOD

AMRAP in 11 minutes
11 Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups

Bathgate PTSD

CrossFit Bathgate Tribute WOD

For Max Reps in 22 minutes
1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)

Bergeron Open Test

by Ben Bergeron

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

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3D Remembrance Day

CrossFit 3D Memorial WOD

AMRAP in 18 minutes
11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
At 11:00:
1 minute Rest in Silence

Viola

CrossFit Hero WOD

AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)

EDC Remembrance Day

EDC CrossFit Hero/Memorial Partner WOD

AMRAP (with a Partner) in 18 minutes
11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups

From 11:00-13:00: 2 minute Rest, in silence

Doc’s Double Header

Mako Athletics WOD

AMRAP in 12 minutes
From 0:00-4:00, 3-6-9-12...Reps of:
Thrusters (95/65 lb)
Pull-Ups
4 minutes Rest
From 8:01-12:00, 3-6-9-12...Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
For every round completed, add 3 reps on each movement.

tttTD5

by Max El-Hag

AMRAP in 12 minutes
2 Barbell Complexes (135/95 lb)*
8 Chest-to-Bar Pull-Ups
24 Double-Unders
From 12:01-17:00, establish:
1 rep max Snatch
*1 barbell complex comprises of:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Push Jerk

Dive 34

CrossFit 209 Sport Memorial WOD

AMRAP in 34 minutes
34 Thrusters (75/55 lb)
34 Pull-Ups
34 Back Rack Lunges (75/55 lb)
34 calorie Row
34 Power Snatch (75/55 lb)

KHBT

CrossFit War Machine Hero WOD

AMRAP in 20 minutes 19 seconds
Buy-In: 200 meter Single-Arm Kettlebell Front Rack Walk (20/15 kg)
Then, AMRAP in remaining time of:
9 Chest-to-Bar Pull-Ups
2 Snatches (61/43 kg)
10 Bar Over Burpees
5 Dumbbell Power Cleans (2x22.5/15 kg)

Richie

CrossFit 604 Memorial WOD

AMRAP (with a Partner) in 42 minutes
From 0:00-10:00, establish:
1 rep max Snatch
2 minute Rest
From 12:00-42:00, AMRAP of:
30 Bar Over Burpees
9 Clean-and-Jerks (135/95 lb)
19 Chest-to-Bar Pull-Ups
88 Air Squats

Atom

by Matthew Niles

AMRAP in 12 minutes
6 Snatches (135/95 lb)
12 Chest-to-Bar Pull-Ups
18 Bar Facing Burpees

Norman

CrossFit Novato Memorial WOD

Three 10-minute AMRAPs in 30 minutes

From 0:00 to 10:00, AMRAP of:
10 Box Jumps (24/20 in)
10 Burpees
10 Pull-Ups

From 10:00 to 20:00, AMRAP of:
2 Rope Climbs
20 Air Squats
30 Double-Unders

From 20:00 to 30:00, AMRAP of:
200 meter Run
5 Deadlifts (225/155 lb)
5 Handstand Push-Ups

Verified Benchmark WODs

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