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Tag: Double Unders

Home Posts Tagged "Double Unders"

Thursday 16th January, 2020

January 14, 2020Sean O'NeillWODNo CommentsAthlete, CFCQ, CrossFit, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Wall Balls

Warm-up Brief – 5minutes Coaches choice Generalised warm up – 5minutes Wod specific – 5 minutes 3 Rounds for Form – 3 Hang Clean Pull 3 tall power clean 3 full power clean 6 air squats Power Clean (2, 2, 2, 2, 2, 2, 2) Work up to roughly 85-90% of 1RM. Focus on form…

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Thursday 25th September, 2019

September 25, 2019Sean O'NeillWODNo CommentsBox Jumps, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, health, Metcon

Warm-up [12min Allocated] As a group Couch stretch – 2:00min each then in remaining time with a partner *10m Banded Monsta Walk (forward        10m Banded Monsta Walk (backwards) 10 Tall Plank Theraband walk over a plate 10 DB Power Clean 6 DB Tempo Squats 3, 1, 3, 1 4 DB Strict Press…

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Saturday 10th August, 2019

August 7, 2019Sean O'NeillWODNo CommentsAthlete, Box Jumps, CFCQ, CrossFit CQ, CrossFit in Rockhampton, Double Unders, Row

Warm-up Coaches Choice General warm up [8min] – Coaches choice dynamic stretching/game [6min] Metcon (AMRAP – Reps) As many rounds as possible in 18 mins with a partner: 60 Cal Row 40 Box Jumps 20 Devils Press (22.5/15kg) 200 double unders 20 Devils Press (22.5/15kg) 40 DB Step Ups *All reps are split with your…

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Thursday 20th June, 2019

June 19, 2019Sean O'NeillWODNo CommentsAthlete, CFCQ, CrossFit, CrossFit CQ, CrossFit in Rockhampton, Double Unders, Fitness, Row, run

Warm-up Brief [4minutes] – Coaches choice Dynamic general Warm up [6 minutes] Metcon (No Measure) Aerobic Benchmark day Perform 50 Burpees for time Rest 5:00 2km Row for time Rest 5:00 2km Run for time Rest 5:00 200 Double Under’s for time 50 Burpees (Time) Max Effort 50 Burpees 7 Minute Time Cap 2k Row…

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Friday 16th February 2018

February 15, 2018Sean O'NeillWODNo CommentsCF, CFCQ, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Metcon, Physical, Rope Climb, WOD, Workout

Metcon (AMRAP – Rounds and Reps) In Partners 18 minutes Complete 2000m Row then Round for Round Complete as many rounds as possible in remaining time: 45 Double unders 15 KB Push Press 24kg/16kg 2 Rope Climbs – Comp Optional – 45 Double unders 10 Deficit HSPU 1 legless Rope Climb 1 Rope Climb (Can…

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Friday 12th January 2018

January 11, 2018Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, Running, WOD, Workout

Mobility: 1. Half Saddle x 1:00 (ES) 2. Twisted Cross x 1:00 (ES) Warm-up :20 on with :10 rotation for 3 rounds: DB Deadlift Alternating Lunges Shoulder Circles Scorpions on back Metcon (AMRAP – Rounds and Reps) With a partner, you go then I go style: 25 Min AMRAP 200m run 5 DB Power Clean…

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Wednesday 20th December 2017

December 19, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, Row, WOD, Workout

Mobility: 1. Rolling shins with peanut ball (1:00) 2. Rolling Calves with a BB (1:00 Partner Helps) Metcon (5 Rounds for time) Varied Endurance EMOM 0:00 – 4:00 – 1km Row 4:00 – 6:00 – 125 Double Unders 6:00 – 8:00 – Rest 8:00 – 12:00 – 1km Row 12:00 – 14:00 – 125 Double…

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Thursday 14th December 2017

December 13, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Fitness, Gym, health, Metcon, Physical, Rockhampton, Rocky, Row, WOD, Workout

Mobility: 1. Full Saddle (2:00) 2. Pigeon (2:00 Each) Warm-up 3 rounds, each round can not exceed 3 minutes: 100m run 10 Box Stepups 10 Bird-Dogs 10 Plank Walk-ups Metcon (AMRAP – Rounds) Every minute on the minute for 20min: Min 1. 2 Rope Climbs (15ft) Min 2. 16 DB Front Rack Lunges (22.5kg/15kg) Min…

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Friday 25th August 2017

August 24, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, health, Rockhampton, Row, WOD, Workout

Sucking Wind (Time) “Sucking Wind” For Time: 30 Burpees 40 DB Thrusters 22.5kg/15kg 400m Run 50 Double Unders 500m Row Complete in any order, once you start a certain movement you must complete all required reps before moving on. Sucking Wind V2 (Time) “Sucking Wind V2” For Time: 500m Row 50 Double Unders 400m Run…

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Wednesday 19th July 2017

July 18, 2017Sean O'NeillWODNo CommentsAthlete, CF, CFCQ, CrossFit, CrossFit CQ, CrossFit Gym, CrossFit in Rockhampton, Double Unders, Exercise, Metcon, Physical, Rocky, squats, WOD, Workout

Warm-up As many rounds for form as possible in 10 mins: 100m Run 10 Alternating Scorpions (Front) 10 Shoulder Taps 20 Mountain Climbers Back Squat (3-3-3-3-3) Holding same weight for all 5 sets, perform a set every 2 mins. Metcon (AMRAP – Reps) 10 Min Amrap: 9 Box Dips 11 Back Squat (45kg/30kg) 99 Double…

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