Feb 1, 2015

Monday 15.02.02

Main WOD

- 25 Double Unders
- 12 CTB Pull Ups
- 8 Ring Dips

Skill Work
- 3x 10 GHD Sit Ups

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Who feels "Super-Blah" after the Super Bowl? Time to pay up for all that good eating. Establish a pace where you can maintain intensity but not burn out by the fourth round. Here’s some tips for completing each movement in the WOD.
  • Double Unders: If you have ANY Double Unders, then stick with it and do all 25! This is a perfect opportunity to string 25 Double Unders together. If you are looking to complete your first Double Under, or want to improve your form, check out this video.
  • Chest-to-bar Pull Ups: For CTB Pull Ups, your chest should physically touch the bar. Athletes can accomplish this using the strict, kipping, or butterfly technique.
  • Ring Dips: As you dip, ensure your shoulders move below the elbow as you keep your hands close to your body. Ensure your arms lock out at the top of the movement.
Scaling Options. 3:1 Single Unders for Double Unders. Regular pull ups or banded CTB pull ups. 2:1 bar/bench/box dips or try banded ring dips.

Skill Work: 3 x 10 GHD Sit Ups: This exercise targets your hip flexor muscles. Begin with your knees slightly bent and your hips slightly off the pad. Lowe yourself to parallel (beginner) or below parallel (experienced), and then sharply extend your legs as you sit up. Avoid hyperextension of the truck on your way down. Check out this training video.


Chuck Lawrence said...

8:44 Rx. It feels good to be able to post Rx to WODs with DU in them now!

Need to work on CTB pullups...i'd like to be able to butterfly them by the time the open hits.

Justin Pritchard said...

13:26. I had to switch to bar dips on rounds 4 and 5.

Iron Major CrossFit Coordinator said...

12:56 w/ bar dips

Fun times...

Jimmy Chen said...


8:27 Rx. Butterfly PUs are definitely handy for CTB pull-ups!

Sean Carmody said...

9:45 Rx

Ross said...


Started my PCS move today stopped in at my Brothers box Iron Wolf Crossfit in Columbia MO tonight

Modified a wod from a few weeks back
135 lbs
21 DL
18 HPC
15 FS
12 STO
9 Thrusters
With a 250 m row between movements and to end on.

Total time -9:31 RX