CrossFit WOD
Three Rounds for Time:
– 50 Double Unders
– 15 Thrusters (95/65#)
– 15 Sumo Deadlift High Pulls (95/65#)
– Rest 1:00 between rounds
Mobility WOD
Ten Minute Squat Test
Categories
2012-03-28
Tag: Double Under
CrossFit WOD
Deadlift
5 x 3 @ 75%
5 rounds for time of:
– 9 Hang Power Snatches, 75/45 pounds
– 21 Double Unders
Mobility WOD
CrossFit WOD
Press
1-1-1-1-1-1-1
Tabata
– Rower
5:00 Rest
– Double Unders
Endurance WOD
Six to Ten Rounds
– 600m Run
– 2:00 Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
Push Press
5 x 3 @ 75%
AMRAP* – 12 Minutes:
– 5 Pushups
– 10 Air Squats
*After Every 4th Round: 20 Double Unders
Mobility WOD
CrossFit WOD
Press
5 x 3 @ 75%
Four Rounds:
– 30 Double Unders
– 15 Wall Ball Shots, 20 pounds
– 3 Rope Climbs
Endurance WOD
Eight to Twelve Rounds:
– 30 Seconds Run
– 90 Seconds Rest
CrossFit WOD
Press
1-1-1-1-1-1-1
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Endurance WOD
Four to Eight Rounds:
– 200m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Press
5 x 5 @ 65%
Three rounds for time of:
– 10 Push Press (95#/65#)
– 30 Double Unders
Endurance WOD
Six to Twelve:
– 300m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds.
CrossFit WOD
Ten Rounds (20 Minute Cutoff):
– 20 Double Unders
– 12 Pushups
Daily WOD
Three Rounds for Time:
– 10 Deadlifts (315/205)
– 50 Double Unders
Mobility WOD
Daily WOD
Ten Rounds (Not for Time):
– 10 Ring Dips
– 10 GHD Situps (20 Ab-mat Situps)
– 20 Double Unders
Endurance WOD
Two to Four Rounds:
– 800m TT
– 5 Minute Recovery