Hey guys, seriously beefing up the traditional CrossFit workout, “Annie” today!
AMRAP 20 – “Annie” Got Back
50-40-30-20-10 reps of:
Back Squats 75/55#
Double Unders
Weighted Situps 25/20#
Coach’s notes: Choose a weight on the back squat that is manageable with the clean and overhead to take the bar to your back and squat. For your safety, and that of those around you, you must bring the bar back overhead to lower it down to the floor (no dropping off the back).
Working on getting your double unders? You’ll get there with practice EVERY day! It’s largely about developing stability and rhythm while jumping. Check out this video for 6-time Games athlete and HQ trainer Chris Spealler’s tips for hand placement, jumping style, and focus to help get or improve efficiency with your double unders:
6am open going to try for an evening class
7a open – legs need a rest day
50 + 40 + 16 BS @ 75#, mix of singles and doubles, 25# SB
double unders were terrible today, I couldn’t string more than 5 together*. Didn’t want to cave and go to singles.
* note: mostly because my cardio conditioning is bad
50,40,30 Rx
I guess technically I DNF’d even though it was an AMRAP, I didn’t get through a single round.
This was an AMRAP in name only… let’s be honest it was just a really hard WOD with a 20 min cap right? At least you got thru 30… I only made it thru 40′s and change.
50/40/30/20 + 10 Back Squats –> 430 Reps Rx (I realized I wrote it wrong on the board as I was driving home)
Finished out the round in 20:53 after the AMRAP was technically over…nice WOD Sarah!
Glad you liked it! Are you feeling better?
50/40/30 full rounds, then 20 bs, 20 du and 7 situps, rx
1rd + 85rx
Got lucky with my double unders today!
Jeff, you are obviously a bad-ass but what does 85rx mean? 87 total reps past 1 rnd? IE – 50 back squats plus 35 DUs?
Haha yea 1rd + 50BS + 35DU all with the prescribed weights
50/40/30 + 20 BS (75#, singles)
1 rd + 20 BS rx
5:30 open… need a rest day
7:30 open, going to 6:30 instead
50/40 + 15 BS @ 65lbs & singles
Got 10 DUs in a row for the warmup! Tried doing the doubles and it didn’t workout during the WOD.
Great progress on DUs!
Yay! 10 is awesome!!
WOD: 1 Round + 35 Squats Rx
-I hit 1 round at 17:05 and then lost my drive.
50/40/30/20 +10 Squats, doing singles
So close to finishing!
With spectators cheering I did 1 round, 50 squats, 50 double unders and 25 situps at Rx. Dont know if I will be able to use my quads anytime to soon.
Also will not be there at 5:30 signed up before I knew I could do it after the 7am class
Nice job cougar
thanks, cub
50/40/30/20 + 10 Squats & 50 Row. Modified the DU’s to rowing 250/200/150/100/50 because of heel pain. Otherwise at Rx.
50+40+30+ the 20 Back Squats, 80 singles, and 6 of the sit-ups. I don’t have double unders, so I did singles.
oh, and thanks for the video of the double under. it was very helpful! did get a few during warmup!
1 Rnd plus 45 Back Squats Rx
nicely done……Damn squats
Yeah, I was pretty much done…I tried to get more, no deal. Cool WOD, if your meaning of “cool” is the same as mine – “brutal”
i kept up w/ you thru… the first 2 back squats
nice job today
1 Rnd plus 50 BS, 25 DU
Nice!
50/40/30 full rounds, then 20 bs, 20 du and 5 situps, RX
50 40 30 BS 30 DU 10 SU
50/40 + 30 squats + 18 DUs – Squats @#35
First time DUs no singles!!
Congrats on Rx DUs, Evva!!
1rd+20BS
Mod: 20″ box step-ups for DU’s.
300; got through 30 back squats
Singles; 75# BS; 25# SU
50/40/30BS + 30DU + 13 SU Rx
1 full cycle + 34 BS
50,40,30,20 Rx
Great WOD – Great trying to chase you Timbo!
50-40-30-20 back squats w/42 lbs
50-40-30 +15 bs, singles, rest RX
50/40/10 Push ups instead of DU and anchored sit ups instead of weighted.
50/40/30 plus 47 Rx
1 rd minus 5 situps
Weighted su’s were killer today!
1rd + 22 BS
rx except for singles…
50/40/30 BS + 110 singles (ugh, gotta get those DUs)
1 round + 115 reps
50/40+ 30 BS + 90 singles + 17 Situps. BS@65, Situps at 25#, 4x singles
50, 40 + 30BS + 30 DU’s rx
1 rd minus 10 Situps – Rx
Slept through 7AM because I’m a jerk, but made it at noon.
1rd plus 6 BS Rx
2 rds, squats were at 65#, situps were at 20#