Posts Tagged ‘double unders’

Workout of the Day: Wednesday 5-25-11

WOD1: 10,9,8,7,6,5,4,3,2,1 reps for time of:

  • BW Bench Press
  • Toes to Bar


WOD2: For 10:00 complete the following every minute:

  • 20 Double Unders
  • Max Reps of Bodyweight Back Squat

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Workout of the Day: Tuesday 5-17-11

AMRAP 10:00

  • 15 Power Snatch (75/45)
  • 30 Double Unders


AMRAP 10:00

  • Run 200m
  • 16 Lunges
  • 12 GHD Hip Extensions


Another great day completed, good job on the PR’s on the first workout… I heard Tyler and Kristin say they added 2 rounds over the first time they did it at sectionals (good news for our team for sure)!

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Workout of the Day: Thursday 5-12-11

5 rounds for time of:

  • 5 Overhead Squats (135/95)
  • 10 Toes to Bar
  • 15 Dumbbell Hang Squat Cleans
  • 20 Double Unders

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CrossFit Salem WOD: Thursday 3-24-11

4 rounds for time of:

  • 30 double unders
  • 20 wall ball
  • 10 toes to bar (or GHD sit ups)

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CrossFit Salem WOD: Wednesday 3-16-11

Open Sectionals WOD: AMRAP 10:00

  • 30 Double Unders
  • 15 Power Snatch (ground to overhead), 75/55 lbs.

This is the first of 6 WODs that we will do with the rest of the world every week on Wednesdays and Saturdays as a competition to see who is the fittest man/women in the world. We can scale this to anyones abilities by lowering the weight and doing single unders instead of double unders. Single unders are simply “jumping rope”. Even if you care nothing about competition, this is still a great way to burn some calories and get a good workout.

The theory is that if you train in the same methods as the fittest people you will increase your own fitness significantly, that is our belief. We see this every day at CFS, try it and you will improve your overall health and wellness. See ya soon!

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  • CrossFit Salem
  • 3589 Suite 100 Fairview Industrial Dr.
  • Salem, OR 97302
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    • 503-931-7727
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    • 503-931-6488
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    • 503-339-5816

WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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