Dubs Archives – CrossFit Elizabethtown

January 15, 2019ByAdminInCrossFit

CrossFit WOD 1/16/19

Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...

January 8, 2019ByAdminInCrossFit

CrossFit WOD 1/9/19

Warm-up Before Class Starts CS: Activation Jump rope Boat pose Superman flutter 45:15 Push-press Prep: Press Dip/drive Push-press Push Press (8-8-8+) Metcon (AMRAP – Reps) Dubs x30 Push-press x15 95/75 Amrap 15

January 1, 2019ByAdminInCrossFit

CrossFit WOD 1/2/19

Warm-up Jump rope Boat pose Superman flutter 45:15 x3 Deadlift Prep: Pull to knee Pull to thigh Pull to waist Eccentric lecture/practice Deadlift (8-8-8-8+) *Stay overhand **No Hookgrip Metcon (Time) Double Unders x100 x50 v-ups Double unders x100 x50 Burpees Double unders x100

December 14, 2018ByAdminInCrossFit

CrossFit WOD 12/15/18

Overhead Squat (5-5-5-5-5+) Metcon (Time) Dubs x50 Bike 30 cal Dub x50 Thrusters 30 Dub x50

December 4, 2018ByAdminInCrossFit

CrossFit WOD 12/5/18

Warm-up Suicides x5 Foam Roll: Calves Quads Low Back Seated shoulder slides x10 Standing shoulder slides x10 High jump/low jump x10 Singles x20 (10 slow/10fast) Single/double/single x10 Dubs x20 Workout rehearsal: Singles/dubs x30 Hang DB Clean & Jerk x10 (5R/5L) x5 Burpees 3 rounds, building to weight and skill for Metcon. Metcon (AMRAP – Rounds...

November 23, 2018ByAdminInCrossFit

CrossFit WOD 11/24/18

Warm-up Tabata Samson Stretch Bottom Squat Hold High Knees Briefing Establish Partners Rehersal With a running clock: 2 Rounds Bike Wallballs Burpees Practice the Emom Structure with each round Metcon (Time) Partner WOD Bike 3 Miles Emom 5 Burpees 150 Wallballs Emom 10 Med Ball thrusters 100 Burpees Emom x20 Dubs/30 Singles

November 19, 2018ByAdminInCrossFit

CrossFit WOD 11/20/18

Warm-up 45:15×3 Jump Rope Hand Release Push-ups PVC Overhead Squats Snatch Prep: Pull-under Hang Snatch DL + Pull-under Deadlift + Pull Under Snatch Deadlift + Hang Snatch Below Knee Metcon Prep HSPU Strength Test *Utilizing AB mats, see how low you are able to decent while also retaining your ability to prep arms back to...

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...

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