Warm up: 100′ high skip / 100′ side shuffle / 100′ back pedal / 100′ butt kickers / 100′ high knees Wall mobility x 10 minutes 2. For time: 50 Burpees 50 Pullups 50 Goblet squats @ 1.5 / 1 pood *The workout starts with 40 double unders. Every 2 minutes stop and do 40Continue reading “WOD Tuesday October 2nd”
Tag Archives: Double under
WOD Monday July 23rd
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise Back squat: 30 minutes to work up to a 1 rep max for the day 2. For time: 20 Strict pullups 40 Overhead squats @ 95 / 63 lbs 80 Double unders
WOD Wednesday July 18th
Warm up: 2 minutes of jump rope / 12 Burpees NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint footContinue reading “WOD Wednesday July 18th”
WOD Tuesday June 19th
Warm up: 2 minute row / 20 pushups 5 sets of 1 strict press + 5 Push press 2. 3 Rounds for time of: 30 1.5 / 1 pood kb snatches 45 Calorie row 60 Double unders
WOD Wednesday June 6th
Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”
WOD Thursday March 29th
Warm up: Figure 8’s x 50 reps Windmills: 5 x 5 2. 6 Rounds for time of: 24 Double unders 12 Toes to bar 6 Parallette pass throughs
WOD Wednesday Febraury 7th
Warm up: 500 meter row / 10 burpees 35 Rounds for time of: 1 Muscle up 2 Power snatches *Begin every 3 minute interval with 35 double unders
WOD Thursday February 1st
Warm up: Empty bar work Every other minute for 6 minutes: 3 Power snatches ( minutes 1, 3, 5 you are working) Every other minute for 6 minutes: 2 Snatches ( minutes 7, 9, 11 you are working ) Every minute for 6 minutes: 1 Snatch ( minutes 13 – 18 ) 2. “Annie” 50,Continue reading “WOD Thursday February 1st”
WOD Tuesday January 23rd
Warm up: 500 Meter Row, Then Warm up your Clean and Jerk Every 90 seconds for 20 sets: First 10 sets (15 minutes): 1 Hang Clean and Jerk + 100 Meter Run Last 10 Sets (15 minutes): 1 Clean and Jerk + Right # of Double Unders *Try to increase weight as you go
WOD Tuesday January 9th
9 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 45 sec handstand hold, 10 Jumping Lunges 1. Every 90 seconds for 8 sets: 2 Jerks 2. 3 Rounds for Time: 20 Power Wallballs 30 Double Unders 20 Hang Power Snatch 30 Double Unders
CrossFit Havoc 