Thursday Workout: OHS Skill Work, 2 Minute Sets of Front Rack Lunges, Push-ups, and Double Unders

Register for the 2014 Open!

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STRENGTH/SKILL

Overhead Squat, Spend 10 Minutes Working up to a moderate set of 5 reps at 31X1 Tempo

Notes:  Take barbell from rack or floor.  If still working on the movement, spend this time working with a PVC pipe and/or the empty barbell.

WOD

Level 1

In 2 Minutes Complete the Following for 4 Total Sets:

  • Weighted Lunge x 10 (5/leg)
  • Box Push-up x 5-10
  • AMRAP Double Under Attempts or Lateral Jumps in Remaining Time
  • Rest 1 Minute

Notes: For L1, use kettlebells or dumbbells for the weighted lunge if necessary.  Lateral jumps can be over a barbell or whatever implement you use on the weighted lunge.

Level 2

In 2 Minutes Complete the Following for 4 Total Sets:

  • Front Rack Lunge (135/95) x 10 (5/leg)
  • Hands off Ground Push-up x 10-15
  • AMRAP Double Unders in Remaining Time
  • Rest 1 Minute

Notes: Record weight on F.R. Lunge, and total number of double unders each set.  Front Rack Lunge must be unbroken – choose a weight that is challenging but allows you to complete 5 reps/leg without dropping the bar (if you can go heavier, go for it!).  Scale reps on push-ups if necessary so that you have around a minute for the double unders.

ANNOUNCEMENTS

Register for the 2014 CrossFit Games Open!

Registration for the CrossFit Games Open 2014 is on!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

20 thoughts on “Thursday Workout: OHS Skill Work, 2 Minute Sets of Front Rack Lunges, Push-ups, and Double Unders

  1. 135,145,155

    121,78,70,62=331

  2. OS: 95, 115, 135
    WOD: 108, 94, 61, 50 = 313

  3. OHS 45, 50, 55
    WOD: Lunges @ 55#, 15 HOG Push Ups/rd, DUs 15, 11, 8, 6

  4. OHS: 85#
    WOD: 115#, 27-22-12-11

  5. OHS- 65#
    WOD- 75# 73, 66, 52, 60

  6. OHS: 105# (failed after 3 reps at 115)

    WOD: 37, 30, 32, 39 (rx)

  7. Strength: 50kg
    WOD: 114, 87, 90, 84 @95#

  8. OHS: 75#
    WOD: 97, 102, 91, 54 @ 75#, 10 PU

    Rope broke at about 1:25 on the last round :'(

    1. you keep having this problem 🙁

  9. 155 OHS
    150, 111, 100, 93

  10. 106/107/106/102 rx

  11. OHS: worked up to set of 5 @ 85#
    WOD: only 2 rounds – 95#, 15 push ups, 90-80ish double unders

  12. OHS: 55#
    WOD: 102, 95, 94, 111 (55#, 12 PU/rd)

    Got a new unbroken double under PR (110) on the last round!

  13. OHS 95#
    WOD @ 95#, 15 HOG
    DUs 40-22-30-25 (actually strung some together for once)

    1. Good progress, David!

      1. thanks Martha, now I just have to find that same rope everytime!

  14. SAT – OHS 95#
    WOD @ 95#, 15 HOG
    DUs 57, 70, 34, 68

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