Daily WOD
“Annie”
50-40-30-20-10 reps:
– Double Unders
– Situps
Endurance WOD A
Three to Six Rounds:
– 400m Run
– 2 Minute Recovery
Endurance WOD B
Two to Five Rounds:
– 800m Run
– 3 Minute Recovery
Tag: Double Under
Daily WOD
Deadlift
5-5-5-5-5 Reps
Four Rounds for Time:
– 20/15/10/5 Hang Power Snatch (75#/55#)
– 40/30/20/10 Double Unders
Mobility WOD
Five Rounds (1 on/30 seconds off):
– Power Cleans
For Time:
– 150 Double Unders
Mobility WOD
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell Swings (24kg/16kg)
– 100 Double-unders
Three Rounds:
– 10 Deadlifts (275/185)
– 50 Double Unders
Back Squat
5-5-5-5-5
For Time (10 minute limit):
– 20 Burpees
– 40 Situps
– 60 SDHP (24kg/16kg)
– 80 Double Unders
“Annie”
50-40-30-20-10 Reps:
– Double Unders
– Situps
Categories
2011-07-15 WOD
Filthy Fifty:
– 50 Box Jumps (24″/20″)
– 50 Jumping Pullups
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 Back Extensions
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
VIDEO: CrossFit Montgomery’s Coach David and Team “Co-Shir” – Cody & Steve
do “McGhee” at Rumble By The River hosted by CrossFit Inception
“McGhee” – 30 Minute AMRAP: 5 Deadlifts, 13 Flash Pushups, 9 Box Jumps
Buy In: 10 Handstand Pushups
Five Rounds:
– 5 Deadlifts (1.5 x bodyweight)
– 30 Double Unders
Beyond the Whiteboard
Look for the icon in the right column.
CrossFit Regional Workout 11.4
For Time:
-100 Pull-ups
-100 Kettlebell swings (24/16)
-100 Double-unders
-100 Overhead squats (95/65)