Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for double unders

WOD #336 – 18 March 2011

W/U: 5 min DUs (31 – PR), 10 min @ 1 min (4 high back jerk, 4 hollow rock, 4 pull up- banded)

WOD: 4 Rounds
5 Hang Squat Cleans, 135/95 – scaled @ 55#
15 Ring Dips – red band
30 Box Jumps, 24/20 – 4×45#+1×15# plates (15.5″)

time = 9:07

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WOD #328 – 4 March 2011

W/U: 5 min DUs, 10 min @ 1 min (4 snatch balance, 4 superman, 15 plank hold)

WOD: “One Dumbbell”
5 Rounds
10 DB Snatch – 20#
3 Weighted Pull-ups – banded
10 DB Box Jumps – 4×45# + 1×10# plates = 15″
3 Weighted Pull-ups – banded

time = 9:15

notes: huge milestone – 26 consecutive DUs!!  metcon was so scaled that the time is irrelevant.

WOD #325 – 1 March 2011

W/U: 10 min @ 1 min (2 hangpowersnatch, 4 hollow rock, 15 sec HSH)

WOD: Row 1000m
100 Double Unders
50 Jumping Pull-ups
40 Wallball (12/8)
30 KB Swings (35/25)
20 Burpees
10 Pull-ups – scaled to 2 purple bands
Run/Row 1000m (opted to row)

time = 24:28

notes:  I need to learn to DU.  Closest I came to puking in over a year.

WOD #252 – 7 October 2010

W/U: lax ball, foam roll, fire hydrant, V sit, 20 toe-to-bar

WOD: Deadlift 1-1-1-1
125×5, 155-175-185-195-200(5# PR)

Take 50% of your highest DL from above and perform:
5 Rounds:
5 Deadlifts – 100#
25 Double Unders

time = 6:46

Notes: first time at 200#!  WOOT!!

WOD #237 – 8 September 2010

W/U: 3x(stretch, foam roll, 10 sit, 10 KB, 10 lunge)

WOD: Press 1-1-1-1-1-1-1
35×5, 55, 60, 65, 70, DNF

4 Rounds
Run 400m
50 Double Unders – scaled to 15 BJ’s (17.5″)

time = 13:40

Notes: due to palm rips, could not hold jump rope.  scaled DUs to BJs with 4×45# + 2×15# = 17.5″

WOD #196 – 5 July 2010

W/U: run 1 lap, dynamic stretches

WOD: Squat 1-1-1-1-1-1-1
65×3-85-105-115-125-130-135-140

3 Rounds
10 DB Push Press (50lb/30lb) – scaled to 25#
50 Double Unders – scaled to 30

time = 5:31

WOD #191 – 25 June 2010

W/U: 3x(10 SPT/OHS, 10 pushups, 20 sec HSH, 5 ring dips)

WOD: 5 Rounds
50 Double Unders or 20 Burpees – scaled to 40 DUs
30 KB Swings (1.5/1)
20 Ring Dips – scaled to black/red bands rnds 1-3, blue band rnds 4-5
Rest 1 Minute

time splits = 4:58, 11:12, 17:51, 25:02, 32:15