Skill of the Week – Double Unders
Is CrossFit dangerous? It can be. That’s why it’s important to listen to you coach when they tell you to scale.
Killer Workouts by Eugene Allen
AMRAP in 10min
5 Clapping Pushups
10 Jumping Squats (45#)
15 Russian Kettlebell Swings
No Bread’ers – This is the last week! Yay! Fran will need to be done before Saturday (using the same weights/bands), so make sure you tell your coach before starting your warm-up.
MOB x 1
800M Run
WU x 1
Strength: Push Press (3’s)
60-65-70-75-80 (2 x 80#)
AMRAP in 10min
5 Pushups from knees
10 Jumping Squats
15 Russian Kettlebell Swings 25#
6 Rounds + 4 Jumping Squats
Good job Chey!
Good job this morning Cheyenne!
MOB x 1
800M Run
WU x 1
Strength: Push Press (1β²s)
45-50-60-65-70 PR
AMRAP in 10min
5 Pushups from knees
10 Jumping Squats
15 Russian Kettlebell Swings 25#
8 Rounds + 2 Jumping Squats
MOB x 1
400M Run
WU x 1
Practiced DU’s – needs more practice!
Can I just say that today was the first time I made it all the way to the 400m mark and just about to the 200m mark on my way back before I had to walk a bit! YAY Crossfit!
Strength: Shoulder Press – 5 reps each
15-20-25-30-35-40(PR)
AMRAP in 10min
5 Hand release Pushups from knees
10 Jumping Squats (no bar)
15 Russian Kettlebell Swings 15#
5 Rounds + 5 PU + 5 Jumping Squats
Cashout – couch stretch 45 seconds each leg
I found running very challenging too when I started. After a year, I’ve been able to run 4k unbroken. Keep up the good work and you’ll progress! YAY Crossfit!
That’s awesome Melissa – I too was in the same boat when I started, couldn’t run far without stopping. You did 600m without stopping – you’ll be doing 800m without stopping in no time, great job!
Yay for run!!! Congrats! π
Yeah for your RUN!! I can very much relate π
That’s so awesome Melissa π
MOB x 1
800M Run
WU x 1
Strength
OHS 5’s
45-50-60-65-70
AMRAP in 10min
5 Hand Release Pushups from knees
10 Jumping Squats
15 Russian Kettlebell Swings 35 lbs
7 Rounds + 10 KBS
I like this one :)!!
It was Jason from Fredericton’s turn to call me out after the marathon. He chose “Nutts”.
“Nutts”
10 HSPU
15 Deadlift (250)
25 BoxJump (30″)
50 Pullups
100 Wallball (20# ball)
200 DU’s
400m run w/ 45#plate
Time – 17:45
Old time was 21:01, so very happy with the PR and beating Jason (19:35).
Nice work, coach!
Wow, fitting name.
Great result! Huge improvement! Must have been the spicy chili fueling that one….
Wow, I can’t believe this is the last week for the challenge!! Really looking forward to Fran this week, I feel really good!
800m run
WU x1
Strength: Deadlifts
5x 130-140-150-160-185(f)
First time I ever failed an attempt at a deadlift. That sucked.
WOD:
AMRAP in 10 mins:
5 Clapping Pushups (scale: hand release pushups)
10 Jumping Squats (15#)
15 Russian Kettlebell Swings (35#)
= 7 rounds + 5 jumping squats
Definitely should have had more weight for the jumping squats. Next time.
Everyone should read the article. Very informative and very important, especially for newer members. Helps you understand why we scale when sometimes we feel that we shouldn’t have to. There’s a ton of information about it, I’ve read a number of different articles on it…Google ‘Crossfit Rhabdo’ if you want more information.
We had a couple guys doing the clapping pushups this morning – great work!
Nice job on the WOD Amanda! Your “failure” on the deadlift is anything but. I know its hard to get your head around it, but you have succeeded in your progression to making that lift the next time (or the time after that). If you had made that lift today, then it may have meant the weight really wasn’t heavy enough…
You are strong!!
Thanks girls. It’s 20# off my current max so it was a bit frustrating. Just means I’ve got some work to do…I’ve been a bit lazy with a few of my lifts lately – deadlifts are one of them.
MOB x 1
800M Run
WU x 1 (Tried pull-ups without a band for the first time and got 10 no problem)
Strength: Back Squat x 1
115-135-155-175-190
AMRAP in 10min
5 Hand Release Pushups
10 Jumping Squats
15 Russian Kettlebell Swings 40#
7 Rounds + 8 Jumping Squats
Nice work Greg – Congrats on the Pull-ups man!!
Congrats on your pullups Greg π
Mobility
800m run
WU x1
Strength: Deadlifts x 1
95,115,130,145,165(PR 5#),170(PR 5#) finally yah
WOD: AMRAP in 10 mins:
scale: 5 hand release push ups
10 Jumping Squats
15 Russian Kettlebell Swings (25#) have to work on the knee position with the hip swing
Total rounds = 7 rounds & 8 KBS
cash out = couch stretch 2 x 45 sec each leg
Bravo Rachel!!!
Mobility
800m run
WU x1
Strength: Cleans x 1
95,115,125,135,145
WOD: AMRAP in 10 mins:
5 clapping push ups
10 Jumping Squats (45#)
15 Russian Kettlebell Swings (50#)
Total rounds = 6 rounds & 10 jumping squats
cash out = couch stretch 2 x 45 sec each leg
mobility
warm up x1
Push press 1’s
70-75-80-85-90-95PR-100PR-105 F
WOD
w clapping pushups on knees
#35 KBS
= 8 rounds + 5 knee push ups
Wow Steph!!
WU x 1
800m run
Strength: Dead lift x 5
175-185-195-205-210
WOD @ Rx
5 clapping push ups
10 Jumping Squats (45#)
15 Russian kbs (35#)
6 rounds + 2 clapping push ups.
It was my first time doing the clapping push ups and I did not make the loud clap that Kevin wanted to hear on every rep, but I am happy that I tried them.
Corinna, I sooo admired those Jumping squats with 45#, I found them surprisingly difficult, with no weigth. Great job!
As Rxed!! Good on you Corinna! You did great π
800m run
WUx1
WOD Rx = 5 + 3 PUs
Strength: Push Press x1 45- 55- 60-65-70 (PR 10 #)
AMRAP in 10min
5 Hand release pushups (plank, not knees, yeyye)
10 Jumping Squats
15 Russian Kettlebell Swings 35#
7 Rounds + 7 Jumping Squats
YAY for plank push ups!
Woohooooo for your pushups!!!
MOB x 1
800M Run
WU x 1
Strength: OHS x 3
65-75-85-90-100
AMRAP in 10min
5 clapping push ups
10 Jumping Squats (no weight)
15 Russian kbs (45#)
7 Rounds + 3 KBS
cash out = couch stretch 2 x 45 sec each leg
MOB x 1
800M Run time: 3:08
WU x 1
Strength: Push Press (3’s)
95-105-115-125-135. PR of 5 lbs
AMRAP in 10min
5 Clapping pushups
10 Jumping Squats
15 Russian Kettlebell Swings 45lbs
8 Rounds + 5 Jumping Squats
Great workout!
WOD with 70# KB –> 7rds + 10 jumping squats
Monster!!
800 m run
WU x 1
Front Squat x 1 135-155-185-200-225 PR π
AMRAP in 10 min.
5 clapping push ups
10 jumping squats 45 lbs
15 Russian KB (did right arm only with 35 lbs – elbow/forearm issue)
5 rounds + 2 push ups
Mobility
800m run
WU x 1
Daily squat: 145-165-190-210
Strength: OHS (x5)
45-65-75-85-95
*last set was shaky, but I got through it*
WOD as Rx
AMRAP 10 minutes
5 clapping pushups
10 jumping squats @ 45#
15 Russian KBS @50#
Total = 6 rounds + 10 jumping squats
Cashout – 2 x 45 sec couch stretch each leg
I liked this WOD! π
Nice work Lora! Good job with the 50 lb kbs!
Good job Lora !
WUx1
Run 800m
*Shoulder press (x5)
65-75-80-90Β
*WOD:Β
5 Clapping pushups
10 Jumping squats (45#)
15 Russian KBS (50#)
Total: 8 rounds + 5 PUs + 5 jumping squats
*Daily squat 125-145-165-190 π
*Double under practice.
*Strict Muscle-Up!!! Got one! Iit’s been 10 months since I’ve got a strict one π
Nice working out with u Nancy – welcome :)!!!
Great workout – thanks for the push Jeff and Jeff!!!
Nice job on the WOD! And congrats on the strict muscle up “de nouveau”.
Nice work Johnny!
That’s a lot of hard work!! Congrats on getting your muscle up back π
MOB
800 m run
WU x 1
Strenght: Push Jerk X3
70-80-90-100-110(PR)
AMRAP in 10 min.
5 clapping push ups
10 jumping squats
15 Russian KB (40#)
8 rounds + 2 jumping squats
Felicitations pour ton PR Eric π
Merci Gabrielle! π
WU x 1
800m run
Strength: Dead lift x 1
135 x 10, 185×5, 225, 275,295,315,325
WOD
5 clapping push ups
10 Jumping Squats (45#)
15 Russian kbs (53#)
8 rounds + five pushups
Enjoyed this WOD.. Thanks for the push Johnny, that was fun!!
WOW! You smoked that WOD! Well done π Nice numbers on your deadlift too.
Nice work man – I knew we were neck and neck!!! At this rate u are gonna do really well at the Games!! Bravo!!!
Great score Jeff!
Way to go Jeff!!!
DL 5’s
135-225-315-335-355
Daily squats to 270#
WOD as Rx’d -> 7 rounds and 4 jumping squats
Run 800 m
WU x 1
Strength Shoulder press… supposed to be 3 but I mistakenly did ones until the 4th set when I realised
65 (1) – 75 (1) – 80 (1) – 85 (3) – 90 (3)
WOD AMRAP 10 mins
5 clapping pushups (from knee)
10 Jumping squats 15#
15 Russian KBS 35#
Total 5 rounds + 7 KBS
Mobility
800m run (3:20)
WUx1
Shoulder Press x 1
55-65-75-85-95(F)
Practice DU’s – Got 4 in a row! Aiming for 8 to 10 by the end of the week.
WOD: AMRAP 10 mins
– 5 Clapping Pushups
– 10 Jumping Squats
– 15 Russian KBS (35#)
Score: 7 rounds + 13 KBS
Bravo pour tes DUs Vincent! Ca viendra vite tu vas voir π
Mobility
800m run
WUx1
Shoulder Press x 5
65-75-85-95×4(f)
1 minute weighted plank (25#)
WOD: AMRAP 10 mins
5 Clapping Pushups
10 Jumping Squats (45#)
15 Russian KBS (53#)
Score: 6 rounds + 1 Jumping Squat
Great work 6:45!
Workout from home
WU times 2 with green band strict pullups
No strength
WOD AMRAP in 10 minutes of
(modified to accommodate healing elbow and tibia injuries)
5 pushups
10 squats 35 lbs
15 KBS 20 lbs
Total 7 rounds plus 3 squats
Never the same to workout from home, but I’m happy I get to sweat regardless π
800m run
WU x 1
Push jerk 1RM : 100 lbs (matched PR)
WOD with hand release push ups, no weights on jumping squats and 35# KBS (Russian): 10 + 5 hand release push ups
loved the WOD
good article… makes me wonder what’s happening in my blood when I can’t walk for 4 days after a workout!!
Mobility
800m run
WUx1
Deadlifts x 3s
100-110-120-135-155
WOD: AMRAP 10 mins
5 Clapping Pushups
10 Jumping Squats
15 Russian KBS (40#)
Score: 8 rounds + 7 KBS
Mobility
800m run
WUx1
Strength: Push Jerk x 5
85-95-105-115-125-125 (3)
WOD: AMRAP 10 mins
5 hand Release Pushups
10 Jumping Squats
15 Russian KBS (40#)
Score: 7 rounds + 10 Jumping Squats
Back Squat – 3RM
95-135-185-210-235 (PR for reps by 15#)
WOD:
AMRAP 10 min…
5 Clapping Pushups
10 Jumping Squats (45#)
15 Russian KBS (53#)
Total —> 6 Rounds
MOB
800m run
36 Birthday Burpees (Not sure who’s birthday it was)
WU x 1
Strength: Dead lift x 5
65,75,85,95,105lbs
WOD
5 clapping push ups
10 Jumping Squats
15 Russian KBS (45#)
8 rounds + five pushups
Mob x 1
WU x 1
Strength: Front squat x 5
75-85-95-105-115
Double unders: 77 consecutive (new PR)
AMRAP 10 MinsΒ
5 Clapping pushups
10 Jumping squats 45#
15 Russian KBS 35#
Did about 7 rounds or more. Lost track.
MOB
800m run
WU x 1
Strength: Shoulder Press 1’s
50-60-70-80-90F-85 (Matcher current PR)
WOD
5 HR push ups
10 Jumping Squats
15 Russian KBS (40#)
6 rounds + five KBS
Worst part was the jumping squats – just gassed me.
mob, wu x 2 (didn’t read board), 800 m run
strength: push jerk @ 5: 45, 55, 60, 65, 70
wod: 5 hr push ups, 10 jumping squats, 15 Russian KBS (25) 6 rounds even