Posts Tagged ‘Double Under’
April 14, 2020
Warm Up:Shoulder DROM 3 Rounds Childs Pose 10 PVC or Towel Lift Offs 5/5 MS Press Strength:15 Min Clock 5×10/10 Half Kneeling DB/KB/Landmine Press 5×10/10 DB/KB Renegade Rows WOD:“Beets, Bears, Battlestar Galactica” 12-18-24-18-12 DB/KB Snatch (Split evenly) Mountain Climbers (R+L=1) Double Unders (2:1 Jacks/1:1 Penguins)
Read MoreApril 3, 2020
Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…
Read MoreMarch 31, 2020
Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…
Read MoreMarch 12, 2020
CrossFit Warm Up:Shoulder/Lunge Prep 3 rds 10 DU Practice 3 Pull-Up Negatives (jump to top if needed) 6/6 RNT Reverse Lunge Strength: 15min Clock Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total* BB Front Rack Lunges – 4 x 6/6 WOD:Total Work: 40 T2B 80 Front/Back KB Lunges 160 Double…
Read MoreFebruary 25, 2020
CrossFit Warm Up:Shoulder/Ankle Prep3rds (10:00 Cap)10m Inch worm to push up 10 DU Practice 1 From Floor Clean Complex (Build) WOD:30-20-10 Power Cleans (95/65-135/95-155/115) 5/5-10/10-15/15 Rot. Ball Slam 80 Double Unders (2:1) *This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.* Optional finisher: Trunk 3rds…
Read MoreFebruary 21, 2020
QuickFit Warm Up: 2rds 10m Quadruped Crawl 10 Pull-Up Progression 10 DU’s or DU practice WOD:5min – Max Meter Row 4min – Walking Lunges 3min – Burpees 2min – Pull-ups 1min – Double Unders *Set clock for 15min, no rest between movements* CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds (10:00 cap) 10/10 MiniBand (ankles)…
Read MoreFebruary 19, 2020
QuickFit Warm Up:2rds 2 Wall Walks 5/5 Single Arm DB Cleans 10 DU’s or DU practice WOD:20min AMRAP 5 HSPU 10 DB Cleans (50/35) 20 Situps 40 Double Unders (3:1) *Compare to BF 271* CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks 10/10 Single Arm Bottom Up KB Z-Press 1 Clean Complex…
Read MoreFebruary 14, 2020
QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…
Read MoreFebruary 10, 2020
QuickFit Warm Up:Warm Up DU’s before Whiteboard 2rds (5:00 cap) 10 m Inch Worm to Push Up 5/5 WB Curtsy Squat 5 Tempo 3311 WB Squat WOD:50 Double Unders (3:1) 40 Wall Balls 30 Situps 20 HRPU 5/5 Rotational Ball Slams 20 HRPU 30 Situps 40 Wall Balls 50 Double Unders CrossFit: Warm Up:Squat/Front Rack…
Read MoreFebruary 5, 2020
QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice :30 Goblet Wall Sit 5 DB C&J (Build to working weight) WOD:12min AMRAP 6/6 DB C&J 6/6 DB Reverse Lunge 24 Double Unders (3:1) CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks :30-:60 Goblet Wall Sit 5 Push Press (Build) Strength: Push…
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