DU, WB, BS

 

3 x 2 min AMRAP for reps.
Buy in each 2 min round with 50 Double Unders then complete as many rounds and reps as possible of 20WallBall (20/14) and 20 ball slams (30/20).
Rest 1 min between rounds.

To clarify, at the start of each 2min, do 50 Double Unders then as many rounds and reps as possible of WB and BS.

Post total rounds and reps to comments.

Max Hang Snatch

30sec on 30sec off for total reps.
5 rounds toes to bar
4 rounds over the box jumps
3 rounds hang snatch 95/65 (any style snatch okay)
2 rounds Double Unders

Then

Immediately after the WOD, you will have 5 minutes to establish a 1-rep max Hang Snatch

Post reps and load to comments.

HOLIDAY HOURS: The gym will be closed Friday 7/4 and Saturday 7/5.

Individual Event 5

Snatches with Double-unders

8 rounds (16 minutes) for reps and max loads of:
1 minute to complete 20 Double Unders
1 minute max snatch
On the seventeenth minute, complete as many DU as possible. Each DU in this minute is scored as a tenth of a pound/rep. For example, completing 49 double unders in this minute will add 4.9lbs to your max snatch score.

SCORING: Score is max load, plus 1 pound for every round you complete 20 DU, plus the DU bonus on minute 17 (see above).
Example - Max snatch 120# + 8# for completing all 8 sets of DU + 4.9# for completing 49 DU in last minute = 132.9#

Click here for Movement Standards video.

Paul Lell impersonator

For time:
150 DU
100 KBS (1.5/1pd)
50 HSPU

Partition the double unders, kettlebell swings, and handstand pushups as needed.

Post time to comments.

Compare to 7/20/11 and 12/7/11. Compare Cori's current pic to hers in the July post - WOW!!

Five six-minute rounds for reps of:

1 min Box jumps, 24" box
1 min Double Unders
4 min to run 400m

After each run, you rest until the round ends. The time it takes you to run 400m will dictate how long you can rest. Your score is your total reps of box jumps and double unders from all 5 rounds.

***STAR BONUS*** 10 bonus points for finishing your run quickly. Men = sub 1:45, Women = sub 2:00.

Post total reps to comments.

Compare to 5/19/11 and 8/22/11.

The Prophecy

For time:
200 Double Unders
50 Thrusters
10 Muscle-ups

Post time to comments.

(Cori said on Tuesday of last week that CrossFit Games Open 12.4 would be DU, Thrusters, and MU. It was!! Thrusters are the sub for Wallballs. This was the workout she planned to run herself to get ready for 12.4.)

5 rounds for time:

7 Deadlifts 315 lbs
21 Double Unders

Post times to comments.

Compare to 9/23/11.

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post time to comments.

WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]

Compare to crossfit.com 120229.

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

WOD Demo with CrossFit Rocks by Again Faster Equipment - video [wmv] [mov]

Compare to www.crossfit.com 120215.

LAST CHANCE!! To compete at the March of Dimes Throwdown this Saturday, register by midnight tonight.

LEADER BOARD WOD: "Annie"

Congratulations to Cori for her 2nd place finish at CrossFit Trussville's Filthy Fifty Fundraiser last weekend. Congratluations also to Brooke, Puma, and Will for their EXCELLENT wod times!!!

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Annie (Speal) [wmv][mov]

Compare to 4/29/11, 8/16/11.

"Bitsy"

Original Video - More videos at TinyPic

15 min AMRAP:
5 burpees
10 Double Unders

Post rounds to comments.

Compare to 6/6/11.

Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats

If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments. "

Compare to 2/15/11.

For time:
500M row
50 box jumps
50 jumping lunges
50 double unders

Post time to comments.

Perform 3 rounds for time:
2 minutes - max “double-unders”
25 Pull-ups

Post score to comments. Lowest score wins.
Score = Time(sec) - total DU

Scoring Example:
Athlete #1 completed the wod in 9min and did 200DU. 540sec-200 = 340
Athlete #2 completed the wod in 13min and did 100DU. 780sec-100 = 680

The Basic Bounce, Buddy Lee - video [wmv] [mov]

Compare to 2/3/11.

Happy Birthday, Coach Drew!

3 Rounds for time of:
12 HSPU
27 Pistol Squats
76 Double Unders

Post time to comments.

Tabata x 4

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are ring push-ups, the third 8 intervals are double unders (DU), and finally, the last 8 intervals are sit-ups. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Amber's grandmonther, Maw, doing some ring work in Gulf Shores.

FOOTBALL FRIDAY

3 rounds for time of:
21 KB Swings, 2 pood
21 Knees to Elbows
21 Double Unders

Post time to comments.

Compare to 10/1/10.

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Rebecca Voigt 8:00/875lbs, Kristan Clever 9:50/444lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 7/14/11.

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Compare to 2/8/2011.

REMINDER: Memberships are due today.

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Chris Spealler 40. Post Tabata score to comments.

WOD Demo with Chris Spealler and Miranda Oldroyd - video [wmv] [mov] [HD mov - Download only]