Warm up # 4 1. Bench Press: 10,10,10 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 40 Double unders 50 Calorie row
Tag Archives: Double under
WOD Friday April 11th
Warm up: 2 rounds of bear crawl x 50 ft / Crab walk x 50 ft 1. 5 rounds of: 1 Minute of max effort double unders 30 seconds rest 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) @ 1.5 pood 12 Pullups
WOD Wednesday March 12th
Warm up # 3 1. Push press: 2,2,2,2,2 2. For time: 40 Box jumps @ 24″ 40 Hand release clapping pushups 40 Double unders 40 Hand planted lateral bench jumps (double count)
WOD Friday February 28th
Warm up # 5 1. Heaving snatch balance: 1,1,1,1,1,1,1,1,1,1 2. Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 75-lb. Power snatches, 15 reps Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Compare to 110316. Enlarge imageContinue reading “WOD Friday February 28th”
WOD Tuesday February 25th
Warm up # 6 1. Hang clean: 3,3,3,2,2,2,1,1,1 (Finish each set of cleans with one jerk) 2. “Annie” 50,40,30,20,10 Double unders Situps
WOD Friday February 21st
Warm up # 5 From the mind of: “Lee” For total time: Take 10 minutes to establish a 1 rep power snatch Directly following the 10 minutes: take 2 minutes to do as many power cleans as possible with the final weight of your snatches. Rest 3 minutes 30 clean and jerks @ 135 lbsContinue reading “WOD Friday February 21st”
WOD Monday February 17th
Warm up # 1 1. Front squat: 5 reps every 3 minutes for 12 minutes (5 total sets) 2. Max reps in 5 minutes of: 115 lb Thrusters Begin the 5 minutes with 100 sit ups Rest 5 minutes Max reps in 5 minutes of: 115 lb Bear complex Begin the 5 minutes with 100Continue reading “WOD Monday February 17th”
WOD Tuesday January 28th
Warm up # 3 1. Dumbell bench Press: 5,5,5,5,5 2. 5 Rounds for time of: 30 double unders 15 Hand release pushups 15 Pullups
WOD Friday January 17th
Warm up of your choice 1. Handstand pushups: 3 sets of max reps Rest 3 minutes between sets 2. For time: 50 Deadlifts @ 155 / 103 lbs 50 Toes to bar or 50 Glute ham sit ups 50 Box jumps @ 24/20″ 50 Double unders * Begin the workout with 10 burpees, at theContinue reading “WOD Friday January 17th”
WOD Tuesday January 7th
Warm up # 4 1. Weighted Pullup: 3,3,3,3,3 2. For time: 24″ Box jump x 50 Wallball x 50 Knees to elbows x 50 1.5 pood/1 pood kb figure 8 x 50 (25 each side) Every 2 minutes do 20 double unders. If you can’t get at least 10 double unders in a row. DoContinue reading “WOD Tuesday January 7th”
CrossFit Havoc 