WOD: Thursday 10/9 Annie

 PDF Version
On October 8, 2014, in WOD, by Randall Osborne

2014-10-03 08.27.14WOD
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)

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WOD: Friday 10/3 2013 CrossFit Games Regional Event 6

 PDF Version
On October 3, 2014, in WOD, by Randall Osborne

2013 CrossFit Games Regional Event 6
For time:
100 Double Unders
50 Handstand Push-ups
40 Toes-to-bars
30 Axle Shoulder To Overheads, 160/100 lbs
Axle Walking Lunge, 160/100 lbs, 90 ft

Time cap: 15 minutes

For this event, the athlete begins on the starting mat. At the call of “3-2-1 … Go!” the athlete moves off their mat and performs double-unders. Once 100 double-unders are completed, the athlete will proceed under the wall and perform 50 handstand push-ups. Then, the athlete will move to the pull-up bar and perform 40 toes-to-bar. The athlete will then move to the axle, pick up the weight, and begin the shoulder-to-overhead, advancing forward after each 10 repetitions. Once the 30th rep is completed, the athlete will begin lunging from the white number to the finish line with the weight in the front rack position. After the athlete has lunged the weight across the designated line and come to full extension, they will drop the weight. They must then move over the barbell to the finish mat to complete the workout.

The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

Minimum work requirement: 25 handstand push-ups

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Handstand push-ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.

Each rep begins with the axle on the shoulders with the feet clearly touching the correct white number. The rep finishes with the weight fully locked out overhead centered over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the axle finishes directly over the body with the feet in line, both clearly touching the correct white number. The axle will begin on the ground and there will be no racks.

Walking lunge
Forward motion will only be allowed while the load is being supported in the front rack position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought backward to where the previous rep began.

Since we dont have enough axle bars…we will be using normal barbell

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Hang Power Snatch 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 15 mins: Hang Power Snatches and Double Unders
Complete as many rounds as possible in 15 mins of:
10 Hang Power Snatches, 95/65 lbs
50 Double Unders

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Capstone Crossfit August Open Gym40SWOD
Front Squat Pause 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Three second pause at the bottom.

3 RFT: Double Unders, Overhead Walking Lunges and Bumper Plate Burpees
3 rounds for time of:
50 Double Unders
30 Overhead Walking Lunges, 45/25 lbs
20 Bumper Plate Burpees, 45/35 lbs

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WOD: Thursday 9/11 The Don

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On September 11, 2014, in WOD, by Randall Osborne

The Don
For time:
66 Deadlifts, 110 lbs
66 Box Jumps, 24 in
66 Kettlebell Swings, 53 lbs
66 Knees To Elbows
66 Sit-up (standard)s
66 Pull-ups
66 Thrusters, 55 lbs
66 Wall Balls, 20 lbs
66 Burpees
66 Double Unders

Every 1 min for 8 mins: Power Clean & Jerks and Goblet Squats
Every 1 min for 8 mins do:
3 Power Clean & Jerks, 185/105 lbs
1 Goblet Squat, 53/35 lbs

Max rep goblet squats in remaining time

AMRAP 12 mins: Wall Balls, Toes-to-bars and Double Unders
Complete as many rounds as possible in 12 mins of:
10 Wall Balls, 20/14 lbs
10 Toes-to-bars
20 Double Unders

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WOD: Wednesday 8/27 FT: 2 mi and Double Unders

 PDF Version
On August 27, 2014, in WOD, by Randall Osborne

Capstone Crossfit August Open Gym95WOD
FT: 2 mi and Double Unders
For time:
Run, 2 mi
200 Double Unders

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WOD: Monday 8/18 Bradshaw

 PDF Version
On August 17, 2014, in WOD, by Randall Osborne

September 11 WOD -21WOD
10 rounds for time of:
3 Handstand Push Ups
6 Deadlifts, 225 lbs
12 Pull-ups
24 Double Unders

Post total time.

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Every 1 min for 8 mins: Power Cleans and Max Double Unders
Every 1 min for 8 mins do:
1 Power Clean, 75% 1RM
1 Max Double Under

AMRAP 12 mins: Box Jumps, Ring Dips and Hang Power Cleans
Complete as many rounds as possible in 12 mins of:
9 Box Jumps, 30/24 in
6 Ring Dips
3 Hang Power Cleans, 135/95 lbs

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September 11 WOD -25WOD
Chipper: 1 mi, Double Unders, 800 m and 3 more
For time:
Run, 1 mi
100 Double Unders
Run, 800 m
50 Box Jumps, 24/20 in
Run, 400 m
30 Wall Balls, 20/14 lbs

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