CrossFit Main: A. Double-under skill development ~10 min. 1. bounding 2. timing/tempo 3. cadence/putting it all together B. AMRAP 12 min; 6 strict pull ups (any grip variation) 12 push presses 50 double-unders Lvl6: unassisted, 95/65# (40-50% 1rm PP), 50 DU (150+) Lvl5: band, 75/55#, 40 DU (100+) Lvl4: band, 65/45#, 30 DU (75+) Lvl3: […]
Thursday June 29, 2023 Read More »
CrossFit Main 3 person teams; I go, you go style 15 min clock station 1: 100m empty sled push- 50 down/50 back- light and fast station 2: 10 double DB shoulder-overhead – regular working weight UB reps station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1) Longevity Main same as CF class, keep
Friday May 12, 2023 Read More »
A. 5 rounds for time of: 5 Overhead Squats 10 Russian Kettlebell Swings20 Double Unders
Thursday, April 4, 2019 Read More »
A. Back squat 1 RM B. As many reps as possible in 2 mins of: Double Unders
Monday, April 1, 2019 Read More »
Teams of 2: AMRAP 30 min: 40 cal Assault bike (switch whenever needed) 400m. Run (together) 50 double unders (shared)
Wednesday, March 20, 2019 Read More »
In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips 30 Russian Kettlebell swings X Calories of Assault Bike *Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per
Tuesday, March 5, 2019 Read More »
A. 3 rounds not for time: (no more than 12-15 min)10 tall box step ups (5 each leg) 50′ each arm heavy DB/KB overhead carry 10 single arm DB OHS (5 each arm) B. For time: 21 Overhead Squats, 42 Double Unders 15 Overhead Squats, 30 Double Unders 9 Overhead Squats, 18 Double Unders
Tuesday, February 12, 2019 Read More »
CrossFitTeams of 2, partners alternate full rounds until they have completed 5 each, 10 total of:5 Overhead Squats10 Russian KB Swings20 Double Unders QuickFit15-12-9 reps for time of:DB Thrusters Burpees
Thursday, January 24 Read More »
All Classes Teams of 2 AMRAP 10 min: 20 dumbbell shoulder-overhead 40 double-unders *partners can share work load, only one person works at a time
Wednesday, November 21 Read More »
CrossFit Retest #2 ‘Annie’ 50-40-30-20-10 reps for time: Double unders Ab-mat situps Longevity 50-40-30-20-10 reps for time: Single unders Equal plank hold: :50/:40/:30/:20/:10 QuickFit A. 3 sets: Station 1: KB Romanian Deadlift x 8 reps 26-53# Station 2: Reverse Snow Angels x 20 reps Station 3: Banded Glute Bridges x 30 reps B. Cherry Pickers
Wednesday, November 7 Read More »
