Tag Archives: Double unders

WOD Wednesday July 5th

Warm up: 10 Burpees / 200′ shuttle run / 10 burpees Weighted pushups: 5 x 5 2. For time: 20 Bench press @ 175 / 105 40 Kettlebell swings @ 2 pood 10 Bench press @ 175 / 105 20 Kettlebell swings @ 2 pood Then 5 rounds for time of: 10 Glute ham sitContinue reading “WOD Wednesday July 5th”

WOD Tuesday March 7th

Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups

WOD Thursday February 16th

Warm up: 400 meter run / 15 Sit ups / 25 Air squats 10 minutes of something you suck at. (pistols, jump rope, rope climbs, kipping, overhead squats, etc. ) 2. For time: 600 Meter run 20 Wallballs 400 Meter run 20 Wallballs 200 Meter run 20 Wallballs @ the 20 minute mark 2 RoundsContinue reading “WOD Thursday February 16th”

WOD Tuesday January 12th

Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”

WOD Monday September 21st

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single leg hip bridge, 10 GHD sit ups, 10 Glute ham raise, 10 Empty bar overhead squats Overhead Squat: 20 minutes to find a 3 Rep Max 2. As many rounds as possibleContinue reading “WOD Monday September 21st”

WOD Wednesday September 2nd

Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

WOD Monday July 20th

Warm up # 1 1. Back squat: 2,2,2,2,2 @ 90% One of the 2015 Masters and teens CrossFit games events. See how you stack up against the geezers and the Kiddo’s. 2. DOUBLE HANGER Masters 40-44 and Masters 45-49  3 rounds for time of: 100 double-unders 7 hang power clean and jerks (185 / 115Continue reading “WOD Monday July 20th”

WOD Tuesday May 26th

Warm up # 9 1. Every 30 seconds for 4 minutes: Hang cluster x 1 Rest 1 minute Every minute for 8 minutes: Hang cluster followed by thruster x 1 2. For time: 5 Hang clusters @ 115 50 Double unders 5 Hang clusters @ 115 40 Double unders 5 Hang clusters @ 115 30Continue reading “WOD Tuesday May 26th”