Crossfit Northern Kentucky

Posts Tagged ‘Double-unders’

WOD:

50 Double Unders

40 Wall Balls

40 Box Jumps

40  Double Unders

30 Wall balls

30 box Jumps

20 Double Unders

20 Wall Balls

20 Box Jumps

10 Double Unders

10 Box Jumps

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We are having a 3:00PM class Today!! For those of you trying to get an early start on your weekend.

WOD:

400 meter Run

30 Box Jump 24/20

20 Pull ups

10 Clapping Push ups

30 Sit-ups

20 Swings 53#/35#

10 Toes to Bar

30 Double Unders

20 Lunges (each leg)

10 Squat Jump

Run 400 meters

for time.

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By Jonathan Heuer

We are a different breed.  We get excited by things most people avoid.  The idea of being laid out on our backs after a workout is appealing.  We strive on performance, deal with the pain, and take pleasure in small victories.  5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for.  These are the reasons we come in day after day and do what we do.  We love the suck.

We are also a little ridiculous.  We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it.  We tend towards a cult-like mentality.  (Get more than two of us together and try to have a conversation about something else.  Won’t happen.)  We get way more excited about food than is normal, and we take cheat meals very seriously.  We wear ridiculous looking shoes, or sometimes no shoes at all.  We cheer when someone gets their first hand-tear and then take a picture of it.  We congratulate someone for puking during a workout, and none of this seems unusual to us.

Most of all we are a community.  We suffer together and we succeed together.  We cheer each other on.  We help each other push past the pain and achieve things we never thought possible.  Both inside and outside of the gym we are family.  We come from all walks of life to find a common ground: Crossfit.

3…2…1… GO!

from CrossFit Hollywood

WOD

Push Press 3-3-3

Two person teams

3 Rounds for time:

35 Double Unders

Overhead Barbell Hold 135#/95#

Jamie Oliver talking about America and Obesity

WCPO channel 9 does a story on paleo

‘Ancient Diet’ Becomes More Popular

Todays’ wod was used in the Queensland, Australia sectional for the 2010 Crossfit games qualifiers:   We’ll get a portion of the pain of their competition- remember this is our wod today- at the sectionals, this would be 1 of 4 wods in a single day!

Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

The men will be using 90lbs while the women will tackle a 65lb load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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