Reminder!! There is no 6 am class this Friday or next Monday. 1. 10 Minutes of Jump rope practice 2. As many rounds as possible in 20 minutes of: 1 Box jump 1 Burpee 1 Toes to bar 200 meter run 2 Box jump 2 Burpee 2 Toes to bar 200 meter run * continueContinue reading “WOD Friday January 16th”
Tag Archives: Double under
WOD Tuesday January 6th
Warm up # 2 1. Dumbell bench press: 5,5,5,5,5 2. 3 Rounds of: Max hang power cleans in 1 minute Rest 1 minute Max Double unders in 1 minute Rest 1 minute Max 30″ / 24″ step ups in 1 minute Rest 1 minute Max jerks in 1 minute Rest 1 minute
Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 * Use the same weight from last weeks doubles 3. In 8 minutes: 10 Thrusters @ 3/4 bodyweight 8 Hang Power cleans @ 3/4 bodyweight 6 Thrusters @Continue reading
WOD Tuesday November 25th
Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round
WOD Tuesday November 11th
Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”
WOD Friday October 31st
Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”
WOD Tuesday October 21st
Warm up # 3 1. Dumbell bench press: 5,5,5,5,5 2. For time: 15 Hand release clapping pushups 10 Chest to bar pullups 5 Deficit handstand pushups 100 Double unders 5 Deficit handstand pushups 10 Chest to bar pullups 15 Hand release clapping pushups
WOD Tuesday October 14th
Warm up: KB Bear crawl x 50 feet / Figure 8’s x 30 1. Bench Press: 3,3,3,3,3 2. In 4 minutes: Perform 4 Rope climbs Followed by max reps of: Double unders Rest 1 minute In 3 minutes: Perform 3 Rope climbs Followed by max reps of: Burpees Rest 1 minute In 2 minutes: PerformContinue reading “WOD Tuesday October 14th”
WOD Friday October 3rd
Warm up of your choice ” Rocky Balboa” 15 rounds for time of: 15 Double unders 15 Sit ups 15 Double leg mountain climbers
WOD Friday September 19th
Warm up of your choice “MANnie” 5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 50 Double unders 50 Sit ups 4 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg) 40 Double unders 40 Sit ups 3 Power snatches @ 145 (each snatch is followed by 1Continue reading “WOD Friday September 19th”
CrossFit Havoc 