Monday Workout: Double Strength, Burpees, Double Unders

Tomorrow is the “12 Days of CrossFit” WOD, so expect a long one, and don’t forget to wear your ugly Christmas sweater if you have one!

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STRENGTH

A. Back Squat, 5-5-5

B. Romanian Deadlift, 8-8-8 (controlled tempo)

Notes: Go moderate on back squats today.  RDL’s should be light/moderate accessory work – focus on controlled tempo (i.e. 2-3 seconds down, slight pause at bottom, control up)

WOD

Level 1

4 Total Sets:

  • Burpee x 40 seconds
  • rest 20 seconds
  • Double Under x 40 seconds
  • rest 20 seconds

Level 2

4 Total Sets:

  • Burpee x 40 seconds
  • rest 20 seconds
  • Double Under x 40 seconds
  • rest 20 seconds

Notes: Try to be consistent across sets

ANNOUNCEMENTS

Nutritional Seminar – Healthy Eating Around the Holidays!

When: December 18, 530pm.  RSVP HERE!  The seminar will be one hour long and will include:

  • Clean Eating, the what, why and how
  • Carbohydrates, when to eat, what to eat, and how they effect our body
  • “Because I worked out” and your diet
  • Does a 15 min AMRAP = a large pizza, beer, and ice cream?
  • Q&A time

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code at the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

8 thoughts on “Monday Workout: Double Strength, Burpees, Double Unders

  1. BS: 125
    DL: 100
    Burpees: 10, 10, 10, 10
    DUs: 49, 30, 35, 28 (lost my DUs :()

  2. BS: 185
    RDL: 115

    Burpees: 16, DUs: 55

  3. BS@135#
    RDL up to 65#
    no wod

  4. 225#, 135#
    16, 15, 15, 16
    65, 60, 58, 52

  5. BS: 123
    RDL: 87
    Burpees: 17, 15, 16, 17
    DUs: 70, 57, 63, 70

    I’m never working out next to Joyce again. 😛 Pretty sure I’d have done 5 less burpees each round if I hadn’t been trying to keep pace with her.

  6. BS- 135
    RDL- 95
    Burpees- 15, 14, 14, 14
    DU’s- 54, 49, 43, 35

  7. BS: 205
    RDL: 135
    Burpees: 14x 3, 15
    DU: 4×25-30s. No backwards.

  8. 225 185 Burpee muscle ups 4 4 3 2 Dus in the 60s

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