crossfit, double unders, front rack, kettlebell, lunges, squat clean, training, wod, workouts -

Wednesday 4.1.20

Warm-up Prep (10-15 Minutes)

3 Rounds

250m Row

10 KB Swings

10 Goblet Squats

5 Inch Worms 


Strength - Back Squat

7x3 reps, building to a heavy 3 rep max



WOD (Workout of the Day) 

"Boogie Nights"  

5 Rounds

12 Front Rack Kettlebell Lunges 53/35

31 Double Under's

9 Squat Cleans 135/95

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen


  • Our goal for this workout is to target 8-15 minutes
  • This is a fast mover with the squat cleans taking up the most time in each round.  Keep a steady pace, don't start off blasting, but around round 2 you should get a good feel on what you can get away with, so get after it and push your limits.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, single unders