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ANNIE. But Not.

Sarah B

The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!

ARTICLES

+ Are You Tired of Tripping on Double Unders? – WODprep

CrossFit WOD for Thursday 4/13

for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps

Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.

Post time to whiteboard.

April 2017 Foundations WOD

500-400-300-200-100m row for time, while partner holds a double kettlebell rack

HellaFit WOD

TABATA THIS+THAT

1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS

1 minute of midline or handstand work after each tabata.

 

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Swat Gear Shuffle

CrossFit WOD for Sunday 3/19

for time:
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m overhead carry, 20/12kg
10 burpees
100m overhead carry, 20/12kg

Rx does one kettlebell, Performance does two kettlebells.

HellaFit WOD

TABATA THIS+THAT

1. arch/hollow
2. KBS
3. jumping lunge
4. pushup/bent over row
5. goblet squat/squat jump
6. burpee

1 minute of toe taps after each tabata

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17.1 Hint

The CrossFit Games Open (and the FCF Intramural Open. Learn about it here!) start this weekend! The first workout will be released and as always Dave Castro is posting hints to instagram:

via @thedavecastro ・・・ 17.1

A post shared by The CrossFit Games (@crossfitgames) on

What does this mean? Could it be a classic workout? Something with deadlifts? INQUIRING MINDS WANT TO KNOW!

ARTICLES

+ CrossFit Games Athlete Alex Anderson on How to Crush the 2017 Open – BarBend

CrossFit WOD for Tuesday 2/21

in 25 minutes:
– establish a 1RM press then
– establish a 1RM push press then
– push press 3x8x60 with 2:00 rests

then

3 rounds for time:
10 slam ball, 30/20#
10 burpees

Compare to 1/31/2017. Post maxes and time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. goblet squats
3. pushups
4. pull-ups/ring rows
5. OH lunges
6. burpees

1 minute of midline work after each tabata.

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BEAR Complex, Pukie Brewster, Dubs

Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.

[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat

Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.

ARTICLES

+ The Three Amigos of Ego – CrossFit Journal

CrossFit WOD for Skills Sunday 1/8

BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then

“PUKIE BREWSTER”

150 burpees for time

followed immediately by 2 minutes max double unders

Post time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. thrusters
3. weighted lunges
4. pushups
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope

1 minute of midline work after each tabata.

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