Sunday 030126
Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Single-Under
50 WODS were found
Tuesday 030114
Tuesday 030114
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump ropeComplete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull2 minutes of jump rope
50 Ring dips
2 minutes of jump ropeCan you complete this in 20 minutes?
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Thurday 030102
Thurday 030102
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right legHollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 021206
Friday 021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutesThese are walking lunges, not the ineffective ones!
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Wednesday 021120
Wednesday 021120
Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minuteFive rounds:
1 Muscle up
10 DipsSnatch 15-12 reps
Four rounds:
100 meter Swim
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Saturday 021026
Saturday 021026
Run 800 meters
Rest
Run 800 meters
Rest
Three supersets of:
Sit-ups
Back Extensions
Rest
Bench Press 10-10-10-10-10
Rest
Jump rope"double unders", ten minutes
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Friday 021011
Friday 021011
Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Wod Type: Main Site Daily WODs
Movements: Double-UnderSingle-Under
Competitions:
Source:
www.crossfit.com
Thursday 020516
Thursday 020516
For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.
Wod Type: Main Site Daily WODs
Movements: CleanSingle-Under
Competitions:
Source:
www.crossfit.com
Tuesday 020205
Tuesday 020205
Jump rope for sixty seconds,
rest for sixty seconds.
Continue this for forty minutes
Wod Type: Main Site Daily WODs
Movements: Single-Under
Competitions:
Source:
www.crossfit.com
Thursday 020124
Thursday 020124
Three rounds of:
Jump Rope "double-unders"; 2 minutes
Rest 30 seconds.
Powerclean bodyweight, max reps, no rest.
Rest 5 minutes.Notes:
1. If you can't double under then jump hard, high, and fast.
2. If you can't powerclean your bodyweight then use less weight (duhhhh..)
3. No rest on the powercleans implies that you don't put the weight down,
though you may pause at hang or rack.
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com