Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for single unders

WOD #21 – 24 July 2009

W/U: 1 lap, 3x (10 SPT, 10 OHS, 10 dips, 10 pull ups, 2 samson stretch

WOD: 3 Rounds for time:
10 Hang Power Cleans, 135/95 lbs (scaled to 35#)
30 Burpees
50 Double Unders (scaled to 100 single unders)

time: 10:40

note:  goober move – actually did 4 rounds plus 10 HPC and 10 Burpees

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WOD #14 – 8 July 2009

W/U: 2x (10 SPT, 10 OHS, 10 pull ups, 10 push ups, 10 sit ups, 10 hip ext, samson stretch)

WOD: Hang Power Clean 3-3-3-3-3: 35-45-50-55-60

“Annie” For Time:
50-40-30-20-10
Double Unders (scaled to 2x single unders 100-80-60-40-20)
Situps

time = 11:46

WOD #10 – 29 June 2009

W/U: group sprints, stretches

WOD: 5 Rounds for time:
75 Double Unders (scaled to 150 single unders)
Run 400 meters

time: 20:04

WOD #1 – 8 June 2009

W/U: 2 laps, 3x (20 walking lunges, 10 dips, 10 pullups

WOD: AMRAP 10 Rounds:
30 seconds Squats
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
Post total reps to comments

Squats: 20-19-20-21-20-20-20-20-20-21 = 200
Single Unders: 15-15-15-15-14-16-14-14-14-16 = 148

total reps = 348