Wednesday: 120814

Posted: August 14, 2012 by salbec in WODs
Tags: , , ,

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:

Comments
  1. Rebecca B says:

    6am open going to try for an evening class

  2. Amanda Esposito says:

    7a open – legs need a rest day

  3. Jon W says:

    50 + 40 + 16 BS @ 75#, mix of singles and doubles, 25# SB

    • Jon Worley says:

      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

  4. Thi Pham says:

    50,40,30 Rx

    I guess technically I DNF’d even though it was an AMRAP, I didn’t get through a single round.

    • Jon Worley says:

      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.

  5. Joe says:

    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!

  6. kase says:

    50/40/30 full rounds, then 20 bs, 20 du and 7 situps, rx

  7. Jeff Milam says:

    1rd + 85rx

    Got lucky with my double unders today!

  8. dan says:

    50/40/30 + 20 BS (75#, singles)

  9. tanya says:

    1 rd + 20 BS rx

  10. TOS says:

    5:30 open… need a rest day

  11. Larry says:

    7:30 open, going to 6:30 instead

  12. Alex F says:

    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.

  13. monroemiller says:

    WOD: 1 Round + 35 Squats Rx
    -I hit 1 round at 17:05 and then lost my drive.

  14. Laura Anhalt says:

    50/40/30/20 +10 Squats, doing singles
    So close to finishing!

  15. hammerdowncougar says:

    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.

  16. Dean says:

    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.

  17. 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.

  18. RichW says:

    1 Rnd plus 45 Back Squats Rx

  19. bigjosh819 says:

    1 Rnd plus 50 BS, 25 DU

  20. TonyH says:

    50/40/30 full rounds, then 20 bs, 20 du and 5 situps, RX

  21. clawson410 says:

    50 40 30 BS 30 DU 10 SU

  22. Evva says:

    50/40 + 30 squats + 18 DUs – Squats @#35

    First time DUs no singles!!

  23. Stephanie says:

    1rd+20BS
    Mod: 20″ box step-ups for DU’s.

  24. Atacan says:

    300; got through 30 back squats
    Singles; 75# BS; 25# SU

  25. Min says:

    50/40/30BS + 30DU + 13 SU Rx

  26. Timbo says:

    1 full cycle + 34 BS

  27. frankodeh says:

    50,40,30,20 Rx
    Great WOD – Great trying to chase you Timbo!

  28. Alaina V says:

    50-40-30-20 back squats w/42 lbs

  29. Rebecca B says:

    50-40-30 +15 bs, singles, rest RX

  30. Matt McG. says:

    50/40/10 Push ups instead of DU and anchored sit ups instead of weighted.

  31. Scott says:

    50/40/30 plus 47 Rx

  32. Leigh N says:

    1 rd minus 5 situps

    Weighted su’s were killer today!

  33. Morgan says:

    1rd + 22 BS
    rx except for singles…

  34. Diane says:

    50/40/30 BS + 110 singles (ugh, gotta get those DUs)

  35. Larry says:

    50/40+ 30 BS + 90 singles + 17 Situps. BS@65, Situps at 25#, 4x singles

  36. Karen says:

    50, 40 + 30BS + 30 DU’s rx

  37. Tim N says:

    1 rd minus 10 Situps – Rx

  38. KJD says:

    Slept through 7AM because I’m a jerk, but made it at noon.

    1rd plus 6 BS Rx

  39. Chris Brahms says:

    2 rds, squats were at 65#, situps were at 20#

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s