Skill:
Toes 2 bar
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Metabolic Conditioning:
5 rounds for time:
-100 ft broad jump
-10 toes to bar
-15 goblet squats (53/35)
-20 double unders
CF kids summer camp details coming soon!!
Posts tagged Double- Unders
wod
Skill:
Pullups
Metabolic Conditioning:
5 rounds for time:
-10 pullups
-15 jumping lunges
-20 Double Unders
-100 ft. bear crawl
Great Ladies Class yesterday!!!!!!
wod
Strength:
1-1-1-1-1-1-1 Clean
(Full squat)
*Athlete will work up to a 1 RM*
Metabolic Conditioining:
-7 squat cleans (135/95)
-14 Double Unders
-21 Lateral jumps
wod
*ATTENTION*
We will be doing the last open wod 13.5 tomorrow as the workout of the day. If you are signed up for the open and would like to do it today you may do so as long as judges are available. You also have the option to skip todays wod and wait until tomorrow to do it.
“Running Annie”
For time:
-50 Double Unders
-50 Sit-ups
-800 M run
-30 Double Unders
-30 Sit-ups
-400 M run
-10 Double Unders
-10 Sit-ups
Girrrrrrrrrrrrrls just wanna have fun!!!!
wod
ATTENTION:
Tomorrow open gym will be from 7am-9am. After we will be hosting gyms from around the state for wod 13.3!! This will take place from 10am-2pm. Bring some friends, it will be a great time.
“Reebok CrossFit Games Open Workout 13.3″
12 minute AMRAP of:
-150 Wall balls
-90 Double-unders
-30 Muscle-ups
wod
Skill: Double Unders
Metabolic Conditioning:
For Time:
10-20-30-40-50-40-30-20-10 Double Unders
or
20-40-60-80-100-80-60-40-20 Single Unders
(Doesn’t need to be unbroken)
-Every minute stop and do 5 KB swings (70/53)
Congrats to our top 3 performers of workout 12.3. For the guys Trent Collette (310 reps), Aaron Choate and Jeremy Hohle (301 reps). For the ladies Whitney Howell (344 reps which was 10th in the region), Ashley Ray (321 reps), and Maggie Broussard (258 reps).
WOD
For time:
-50 air squats
-40 box jump overs (24″/20″)
-30 HR Pushups
-20 single arm KB Swings (53/35) (20 Each arm)
-10 Mountain climbers
-50 DOUBLE UNDER/150 SINGLE UNDER BUY OUT
Ragin Crossfit is now carrying Progenex Recovery, More Muscle, and Force. If you’re interested, let us know or come by the gym. (for sale to members and non-members)
WOD
For max load:
Power Snatch 1-1-1-1-1-1-1
(15 minute time cap)
Then
