doubleunder

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

Saturday 3.14.2015

wod CONDITIONING CrossFit Open Workout 15.3

14 min AMRAP: 7 Muscle Ups 50 Wall Balls 20/14 100 Double Unders

Scaled 50 wall Balls 200 single unders

Masters 55+ 50 Wall Balls 100 Double Unders 7 Muscle Ups

Tuesday 3.3.2015

wodSTRENGTH20 min to find 1RM Hang Snatch

 

CONDITIONING 3 Rounds: 30 DB Snatch 40/20 (15 per side) 30 Double Unders 20 DB Snatch 40/20 20 Double Unders 10 DB Snatch 40/20 10 Double Unders

Finisher 3 x ME T2B

 

Monday 2.23.2015

wodSTRENGTHA. 2RM Strict Press B. 3 x 8 Barbell Bent Over Row

CONDITIONING ½ Cindy 10 min AMRAP: 5 Pull-Ups 10 Push Ups 15 Squats

Finisher 3 x ME Hanging Leg Raise

COMPETITION 6 min AMRAP: 10 HSPUs 30 DUs

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Tuesday 12.30.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 15 min to find Heavy Clean and Jerk (any style)

CONDITIONING 5 Clean and Jerks 50 Double Unders 4 Clean and Jerks 40 Double Unders 3 Clean and Jerks 30 Double Unders 2 Clean and Jerks 20 Double Unders 1 Clean and Jerks 10 Double Unders

Use 70% of Clean and Jerk in Strength portion

Thursday 12.18.2014

wodCONDITIONING5 Rounds: 20 sec On/40 sec Off Mountain Climbers Row for Calories Suicide Side Shuffle Burpee Broad Jump Double Unders

Tuesday 9.30.2014

wodSTRENGTH15 min to work to Heavy Power Snatch + OHS  

CONDITIONING 5 Rounds For Time: 6 Hang Power Snatch 105/75 30 Double Unders

Finisher 4 x 15 Barbell Roll Outs 

COMPETITION 12 Rope Climbs Triple Under work

Tuesday 9.16.2014

wodSTRENGTH15 min to find Heavy Hip Snatch

CONDITIONING 10 Power Snatch 105/75 20 DU 8 Power Snatch 20 DU 6 Power Snatch 20 DU 4 Power Snatch 20 DU 2 Power Snatch 20 DU

COMPETITION Hang Snatch Pull 6 x 2 (heavy)

Friday 9.12.2014

wodSTRENGTHA. 4 RM Push Press B. 2 x ME Strict Pull-up 

CONDITIONING 50 DU 25 Push ups 40 DU 20 Push ups 30 DU 15 Push ups 20 DU 10 Push ups 10 DU 5 Push ups

Finisher 50 Band Pull Aparts 3 x 10 GHD Situps

Tuesday 8.19.2014

wodSTRENGTH20 Min to find HEAVY Snatch 

CONDITIONING 5 Min AMRAP: 5 Snatch 95/65 25 Double Unders

Rest 3 min, then:

5 Min AMRAP: 5 Power Snatch 25 Double Unders

COMPETITION 5 Min AMRAP MU 2 Min AMRAP Pistols