Dubs Archives – CrossFit Elizabethtown

November 5, 2018ByAdminInCrossFit

CrossFit WOD 11/6/18

Warm-up Min 0-15 Band Pull-aparts 45 sec Side plank 45 sec Press x15 w/Bar 2 rounds Min 15-20 Push Press Progression Dip/Drive Push Press Min 20-25 Briefing Min 45-50 WOD Rehearsal 30 dubs/singles x10 Hang Power Snatch (bar then metcon weight) x10 KneeTucks/toes to bar x1 Box Circle/Handstand walk 10-15ft 30-42: Push Press (Max Reps)...

October 22, 2018ByAdminInCrossFit

CrossFit WOD 10/23/18

Warm-up MIn 0-20 Rowing Conditioning: Row 2 min (Damper 4-5; 20-22spm) 2 min (Damper 7-8; 20-22spm) 2 min (Damper 4-5; 28-30spm) 2 min (damer 7-8; 28-30spm) rest 2 min 2 rounds Min 25-30 Briefing Min 30-40 Hollow Body Hold 30 sec x50 Single under Strict Pull-ups x5 x50 Dubs (10 attempts) Strict TTB x5 5...

October 11, 2018ByAdminInCrossFit

CrossFit WOD 10/12/18

Warm-up Min 0-10 Tuck Jumps Mt. Climbers Babie Rolls 45:15 x3 Min 10-20 Hang Power Clean Prep: Pull-under High Hang Hang Min 20-25 Brief MIn 35-45 Metcon Prep: DB Hand P. Clean and jerk x5 Dubs x20 2 rounds 25-35: Hang Power Clean (Build to a 5RM) 45-60: Metcon (AMRAP – Rounds and Reps) DB/KB...

September 9, 2018ByAdminInCrossFit

CrossFit WOD – 9/10/18

Warm-up Min 0-5 Cone Grab Min 5-8 5 point Squat x3 Min 8-10 Waiter Squat x10/10 Min 10-12 Back Squat 1/4 x10 Parallel x10 Bottom x10 Min 30-40 Metcon Rehearsal x10 Jump Rope Passes x10 Wallballs x5 Burpee Box jumps 2 rounds 12-30: Back Squat (Build to a 5RM) 40-60: Metcon (AMRAP – Rounds and...

August 27, 2018ByAdminInCrossFit

CrossFit WOD – 8/28/28

Warm-up Min 0-10 Row 250m Push-up to Downward dog x10 Jump rope x50 2 rounds MIn 10-15 Drop Snatch x10 Hang P. Snatch x5 Power Snatch x5 Min 15-20 Workout Brief: Power Snatch: -Prioritize timing and Positions above speed. -Goal is quality and volume. -Manageable increases in weight Metcon: -Recover is key. -Taper down volume...

August 21, 2018ByAdminInCrossFit

CrossFit WOD – 8/22/18

Warm-up Min 0-4 Row 500m Min 4-10 Single Leg Hip Bridge x15 each leg Super Man To V-up x10 (x5 Each Direction) Goodmoring x15 Min 10-15 Deadlift Prep: Pull to Knee x10 Pull to Thigh x10 Pull to Waist x10 Min 15-20 Workout Brief Deadlift: *Focus on Mechanics over Weight on the Deadlift **Make reasonable...

August 12, 2018ByAdminInCrossFit

CrossFit WOD – 8/13/18

Warm-up Jump rope 50 Singles/30 dubs/10 Triples Good morning to Squat x5 Nordic Lift x10 3 Rounds Front Squat Prep: 1/2 Front Squat x10 Parallel Front squat x10 Full Depth x10 Front Squat (Heavy set of 3) Spend 12 minutes to find a heavy 3 rep. Mechanics above weight but make sure you are challenged....

August 7, 2018ByAdminInCrossFit

CrossFit WOD – 8/8/18

Warm-up Wallballs x10 Shuttle Sprint Burpees x10 Shuttle Sprint Jump Rope x100 Shuttle Sprint Snatch Prep Drop Snatch 1/2/Parallel/Deep Squat High Hang Snatch x5 Hang Snatch x5 Snatch x5 Hang Snatch + Snatch (5×2+2) Across Metcon (Time) Wallballs x20 Burpees x40 Dubs x60 3 RFT Compare Score to 4/3/18

July 22, 2018ByAdminInCrossFit

CrossFit WOD – 7/23/18

Warm-up BN front rack x10 Goblet squat with Ankle focus 2×20 sec 3 pos front squat 1/4;parallel; full x3 coaches Front squat x10 personal pace Paused Front Squat (3×2) 75% of last week. Front Squat (3×2 ) Across Metcon (No Measure) Every 90 seconds for 9 minutes Dubs x30 Over bar Burpees x10

July 5, 2018ByAdminInCrossFit

CrossFit WOD – 7/6/18

Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here

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