Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Double Header

  • Home  
  • Double Header...

4 rounds
90 sec Double Unders
30 sec Rest
90 sec Squats
30 sec Rest
90 sec Box Jump Overs (24/20”)
30 sec Rest

Cashout
2 rounds
20 on, 20 off
Hollow Rock
Plank March
Leg Levers

Justin

Related Posts

30 Responses to “Double Header”

  1. Mobility and Warm-up

    4 rounds:
    90 sec Single Unders
    30 sec Rest
    90 sec Squats
    30 sec Rest
    90 sec Box Step Overs (20”)
    30 sec Rest

    **872 Total reps
    (Tried double unders but still no success today.)

    Cashout:
    2 rounds:
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Great workout!!

    Thanks Ingrid!!

  2. Warmup & Mobility

    4R
    90 Sec DU (64, 57, 71, 52)
    30 Sec Rest
    90 Sec Squats (35, 36, 39, 40)
    30 Sec Rest
    90 Sec Box Steps 20# (25, 25, 25, 26)

    Total Reps 495

    Cashout 2R – 20 sec on/10 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers

    Fun morning!!

  3. Warmup & Mobility

    4R
    90 Sec DU (95, 70, 71, 76)-312
    30 Sec Rest
    90 Sec Squats (67, 67, 67, 70)-271
    30 Sec Rest
    90 Sec Box Steps 24# (30, 31, 30, 33)-124

    Total Reps 707

    Cashout 2R – 20 sec on/20 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers
    10 reps for all the movements.

    Merci Ingrid!

  4. 4 rounds
    90 sec Single Unders
    30 sec Rest
    90 sec Squats
    30 sec Rest
    90 sec Box Step overs (12″ + plate)
    30 sec Rest

    Didn’t count the skipping.
    Squats 33,31,34,36
    Box steps: 22,21,21,23

    Cashout
    2 rounds
    20 on, 20 off
    Bent Hollow Rock
    Plank March
    Leg Levers

    Thanks Ingrid! And a special thanks Kevin and Ronnie for not being in the box in front of me for the squats. 👍

  5. DU – 128-105-105-124 = 462
    Sq – 74-65-63-67 = 269
    BJO – 30-30-31-35 = 126

    Total – 857

    Cashout
    About 10 reps of each

    This will probably be the toughest workout this week.

  6. 4 rounds
    90 sec Single Unders: 180/159/187/198
    30 sec Rest
    90 sec Squats: 34/38/42/45
    30 sec Rest
    90 sec Box Jump Overs (20”): 17/17/17/19
    30 sec Rest
    >> total reps: 953

    Cashout (for Q-u-a-l-i-t-ee)
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Fun stuff! Thanks Kevin.

  7. DU – 61-64-45-51
    Squats – 42-37-39-38
    Box Jump Overs – 17-18-18-19 (first few of the first round were just box jumps.. forgot to go to the other side of the box)
    Total: 449

  8. 4 rounds

    90 sec singles (192-203-195-188=778)
    30 sec rest
    90 sec squats (43-43-37-37=160)
    30 sec rest
    90 sec box step overs 19.5” (23-24-24-24=95)

    Total reps 1033
    @ home… no box to do box jump overs so did step overs on a chair with a 25# plate, chair not sturdy enough to do jumps 😳

  9. 4R
    90 Sec SU/DU (Working on DU and the angels of DU were not with me today.. – no counts)
    30 Sec Rest
    90 Sec Squats (45, 46, 46, 46)
    30 Sec Rest
    90 Sec Box Jumps Over 20′ (22, 21, 21, 21)

    Cashout 2R – 20 sec on/20 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers

    Perfect way to start the day – as always 🙂

  10. SU – 150- 113-100- 130 = 493
    Sq – 55-61-60- 72 = 248
    BJO – 25-26-27-30 = 108

    Total – 849

  11. 4 rounds
    90 sec Double Unders
    30 sec Rest
    90 sec Squats
    30 sec Rest
    90 sec Box Jump Overs (24/20”)
    30 sec Rest
    Round 1 – ?35?/55/22
    Round 2 – 67/55/23
    Round 3 – 70/55/21
    Round 4 – 63/53/21
    Total reps: 540

    My first round of DUs was not good… gave myself a 35 (did not get a count in). Showed up late, didn’t get a good warm-up in, had to transition to singles about 1/2 way because DUs were just not there. Subsequent rounds were ok once I got settled in.

  12. 4rds
    90 sec single unders (100/138/125/140)
    30 sec rest
    90 sec squats (40/38/40/37)
    30 sec rest
    90 sec box step overs (20/20/20/20)
    30 sec rest
    Total reps- 738

    Cashout
    2rds
    20 sec on 20 off
    Bent hollowrocks
    Plank March
    Leg levers

  13. 4 rounds
    90 sec Single Unders: 197/178/189/160
    30 sec Rest
    90 sec Squats: 50/45/40/40
    30 sec Rest
    90 sec Box Jump Overs (24”): 20/18/16/15
    30 sec Rest
    >> total reps: 968

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

  14. 4 round
    90 sec SU 100-140-160-160 =560
    30 sec rest
    90 sec squat 70-70-80-80 =300
    30 sec rest
    90 sec box step over 20 in
    40-30-30-30 =130
    total 990
    2 round
    20 on 20 off
    hallow rock
    plank march
    leg lever

  15. Enjoyed this WOD with a steady pace.
    A real burner that made the box jumps
    Real spicy!
    Thanks Kevin

  16. 4 rounds
    90 sec SU 126+133+116+122= 497
    30 sec rest
    90 sec Squats 51+40+40+35= 166
    30 sec rest
    90 sec Box step overs 20”
    30+27+26+28= 111
    Total 774

    2 rounds
    20 on 20 off
    Hallow Rock
    Plank March
    Leg levers

  17. Good WOD with a steady pace!
    Pretty much kept the numbers the same thru the
    Four rounds. Box jumps got spicy!
    Thanks Kevin

  18. Rowing Test
    Row 20 min for meters
    4112, got Blue II by 2 meters lol

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock (with knees bent)
    Plank March
    Leg Levers

  19. Will try this WOD this weekend
    Home WOD
    21.3 (second time round). Tried it Sunday. Was too tired from vaccine
    Scale with 50#
    10 pull-ups on last round.

    Row
    500m r 1 min. X5
    9:13.1 total work time. 1:50.6 average pace

  20. 4 rounds
    90 sec Single unders 177/151/149/203=680
    30 sec Rest
    90 sec Squats 55/48/53/55=211
    30 sec Rest
    90 sec Box Jump Overs 24” 26/26/28/27=107
    30 sec Rest

    Total 998

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Thanks Kevin!

  21. 4 rounds – 90 seconds of movement followed by 30 seconds rest

    Double Unders: 68-55-66-58
    Squats: 46-41-40-39
    Box Jump Overs (20″): 21-23-22-24
    Total Reps = 503

    That WAS a doozy. Gassed after 1st round and thought I was going to die!
    DU Gods were not with me today & had a hard time stringing them together

  22. 4 rounds
    90 sec Double Unders – 19/21/23/26
    30 sec Rest
    90 sec Squats – 50/45/47/48
    30 sec Rest
    90 sec Box Jump Overs (20”) – 10/14/17/21
    30 sec Rest

    Skips were single,single,double. Only counted successful double reps.
    Squats were gross.
    BJO – was nervous the first round, but then each round got better and I got in a really good rhythm at the end.

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

    Cash out was a lot of laying on the floor sweating and groaning through the above core movements.

  23. WOD as posted:
    697 reps

  24. Wod -665 reps
    Doubles were not good today.

  25. 4 rounds
    90 sec Double Unders-23,21,12,8
    30 sec Rest
    90 sec Squats-51,52,54,57
    30 sec Rest
    90 sec Box Jump Overs (24/20”)-30,29,27,33
    30 sec Rest
    Total reps: 397

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock-11,9
    Plank March-10,10
    Leg Levers-10,11
    Total reps: 61

  26. 4R
    90 Sec Singles (150, 100, 92, 100) = 442
    30 Sec Rest
    90 Sec Squats (40, 40, 44, 42) = 166
    30 Sec Rest
    90 Sec Box Steps 20# (20, 18, 18, 18) = 74

    Total Reps 682

    Cashout 2R – 20 sec on/10 sec off
    Hollow Rocks
    Plank Marches
    Leg Levers

  27. 4 rounds
    90 sec Double Unders: 55-80-93-102 = 325
    30 sec Rest
    90 sec Squats: 45-51-54-58 = 208
    30 sec Rest
    90 sec Box Jump Overs (20”): 24-25-26-30 = 105
    30 sec Rest
    Total: 638

    Cashout
    2 rounds
    20 on, 20 off
    Hollow Rock
    Plank March
    Leg Levers

Submit a comment

Leave a Reply