Posts tagged double unders
Totally Muscled
03 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Wednesday 051513 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Press
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM
Skill:
Dips
3 sets @70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)
Conditioning:
AMRAP in 12 minutes:
3 Muscle Ups
12 Box Jumps (24/20)
24 Double Unders
Post Press Loads and Workout Rounds to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins. For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes. Work quickly through the three warmup sets so you can maximize rest time during the 4 work sets.
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 70% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
For the conditioning workout, sub Ring Dips for Muscle Ups (3:1 ratio). Do not rebound off the ground on your box jumps. This poses potential danger for your Achilles tendon(s). Sub parallette jumps for DUs.
MOBILITY WORKOUT tonight at 5:30pm!
Frantastic
06 days ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Only a few spots left! Details here
WOD for Monday 051313 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)
Skill:
1 minute Single Unders
30 seconds Right Leg Singles
30 seconds Left Leg Singles
5 minutes Double Unders (30 seconds on/30 seconds off)
Strength:
Snatch
1 rep @60%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @95%
Establish 1RM (no more than 4 attempts)
Conditioning:
“Fran” – check out this fun explanation
21-15-9 Reps For Time:
Thrusters (95/65)
Pullups
Time Cap: 12 minutes
Post Snatch Loads and Fran Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar). During the skill segment, perform 1 minute of single unders, then 30 seconds on each leg, followed by 5 minutes of Double Unders alternating 30 seconds on/off. This is practice time, so there is no sub for DUs.
For the strength segment, you will establish a 1RM Snatch for the day. Follow the reps and % progression up to 95% and then take 3-4 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
This is a CrossFit Benchmark WOD. Time cap has been set at 12 minutes, but really this workout should be completed in under 6 minutes at most. If you have Pullups and can do the Thruster load, go ahead and give it a try RX. Nothing to lose 
Make sure your time makes it onto the white board today so we can update the PR Boards. And when you do get a PR, put it on the Monthly PR Board too (it’s not just for lifting)!
ENDURANCE WORKOUT tonight at 6pm!
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Bosom Buddies
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Saturday 050413 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Make up any missed strength segment from the past week
Conditioning:
AMRAP in 20 minutes with a partner:
(partners alternate each minute picking up where the other left off)
30 Wall Balls (20/14 – all to 10′ target)
20 Double Unders
10 KB Snatch (52/35 – alternating arms)
Post Strength Loads and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week
For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 90% 1RM. Rest 3-4 minutes between attempts at 85 and 90%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity. Shouldn’t be many misses here.
Complete the conditioning workout with a partner. Both are shooting to the 10′ Wall Ball target (red line). Sub parallette jumps for DUs if you can’t do them consistently. Note: You are alternating arms with EACH KB Snatch. That will likely require a swing in between each Snatch. You can also try them holding two KBs and snatching just one at a time (see video below).
COMMUNITY WORKOUT today at 11am! Bring your friends to see what CrossFit is all about!
There is NO MOBILITY WORKOUT this morning!
OPEN GYM from 11-1:30pm today!
KB Snatch – alternating hands
Midlined
2 weeks ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Friday 050313 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)
Skill:
1 minute Single Unders
30 seconds Right Leg Singles
30 seconds Left Leg Singles
4 minutes Tabata Double Unders (20 seconds on/10 seconds off)
Strength:
Snatch
3 singles @75%
3 singles @85%
2 singles @90% 1RM
Conditioning:
AMRAP in 7 minutes:
4 Handstand Pushups
8 Pistols (alternating legs)
12 Hollow Rocks
Post Snatch Loads and Workout Rounds to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute of single unders, then 30 seconds on each leg, followed by a 4 minute Tabata of Double Unders. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 90% 1RM. Rest 3-4 minutes between attempts at 85 and 90%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity. Shouldn’t be many misses here.
For the conditioning workout, scale each movement as necessary. See video below for Hollow Rocks. Each rock (forward and back) counts as one rep. Alternate legs on the Pistols for a total of 8 reps (4 each leg) each round.
ENDURANCE WORKOUT tonight at 6pm!
Hollow Rocks with Jeff Tucker
9 Minutes of Tabata
3 weeks ago
WOD for Thursday 042513 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
1 minute of Single Unders
5 minutes of Double Unders (30 seconds on, 30 seconds off)
Strength:
Snatch
3 singles @70%
3 singles @75%
2 singles @80%
2 singles @85% 1RM
Conditioning:
3 minutes of Tabata Hang Power Snatch (50% 1RM Snatch)
3 minutes of Tabata Double Unders
3 minutes of Tabata Ball Slams (35/25)
Go directly from one 3 minute segment to the next, with no rest in between.
Post Snatch Loads and Total Workout Reps to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute of single unders and then 5 minutes of Double Unders in intervals of 30 seconds on and 30 seconds off. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 85% 1RM. Rest 3-4 minutes between attempts at 80 and 85%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity.
For the conditioning workout, you are doing three 3 minute Tabata intervals (20 seconds on/10 seconds off) with no break in between. Sub parallette jumps for DUs.
Tabata Ball Slams
Sit On It
1 month ago
WOD for Wednesday 041713 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
1 minute of Single Unders
30 seconds of Singles – right
30 seconds of Singles – left
4 minutes of Tabata Double Unders (20 seconds on, 10 seconds off)
Strength:
Snatch
4 singles @65%
4 singles @70%
4 singles @75% 1RM
Conditioning:
Part A: Row 1k
Part B: 50 Toes To Bar
Part C: 200 Double Unders
Time Cap= 12 minutes
Post Snatch Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute of single unders, 30 seconds of single unders on each leg, and then 4 minutes of Tabata Double Unders. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete 4 Snatch singles at 75% 1RM. Rest 3-4 minutes between attempts. You’re working at the lower end of your capacity, so this is not the day to be going for 1RMs. That said, since these are light, try hanging out in the bottom of your receiving position (OHS) for a couple of seconds to settle in before standing to full extension.
The conditioning workout has three parts and you can choose to do them in any order you wish. There is no rest between parts, however. Sub knees to elbows for T2B. Sub for DUs is parallette jumps. If you’re close to regularly consistent DUs, you should count attempts too. Time cap is 12 minutes.
Side by side Snatch comparison at 155kg
Cleaning Up, Up, and Away
1 month ago
WOD for Friday 041213 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Skill:
Kipping Pullups
5 Rounds:
5 sec on/5 sec off x 3 kipping swing (no pullup, just swing)
Rest 30 seconds after each round
Then, 3 Rounds of 5 reps each: On the ground, hip thrusts.
If you have 20 unbroken Kipping Pullups, work this Muscle Up drill:
5 Rounds
5 reps of “False grip ring row, false grip ring row, false grip ring row to transition”
Strength:
Clean
5 singles @75%
3 singles @85%
3 singles @90% 1RM
Conditioning:
8 Rounds For Time:
20 Double Unders
5 Wall Balls (20/14)
5 Pullups
Time cap: 10 minutes
Post Clean Loads and Workout Time to Comments
During the skill segment, you are working solely on the SWING of the kipping pullup. For roughly 5 seconds, you will perform the kipping “swing” followed by a 5 second rest. Three times through this will constitute 1 round. At the end of each round rest 30 seconds. Perform 5 total rounds. Take care not to fall off the bar, and if you’re using a box set it slightly to the side so you wouldn’t fall on top of it should you let go of the bar. Then perform 3 sets of 5 reps of the “on the floor” hip thrusts. IF you have 20 unbroken Kipping Pullups, you can work the posted Muscle Up drill instead of the kipping drills today. See the video below from the :30 second mark to 1:05 for how it works.
For the strength segment, follow the warmup progression and then complete 3 Clean singles at 90% 1RM. Rest 3-4 minutes between attempts. You’re working at the higher end of your capacity, but this is not the day to be going for 1RMs.
For the conditioning workout, there is a 10 minute time cap. You’ll have to work fast! Sub parallette jumps for DUs today so you can keep moving if you haven’t yet mastered them. For Wall Balls, guys to the red line and ladies to the blue. Megan Gilbert should go to the red line since SHE’S GOING TO REGIONALS!
ENDURANCE WORKOUT tonight at 6pm! Come enjoy the sunshine!
Muscle Up Transition Drills
