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NEW STRENGTH CYCLE - NOTE CHANGES TO WENDLER

6/22/2015 #CFCJ #WOD

STRENGTH

Back Squat (5's)* Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 65% of 90% of 1RM x 5 reps

Set 5: 75% of 90% of 1RM x 5 reps

Set 6: 85% of 90% of 1RM x 10 reps** *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385. **"The Rule of 10." You must get 10 reps...if you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps
CONDITIONING

Partner A begins with 30 Dumbbell Hang Squat Cleans. Partner B can begin once Partner A finishes their 30 Dumbbell Hang Squat Cleans and then B will chase after A, but cannot begin a movement until Partner A finishes it.
#burpeescfcj #dbsnatchescfcj #doubleunderscfcj

10/20/2015 #CFCJ #WOD #CROSSFIT #WENDLER

STRENGTH

Press (3's)* Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps** **"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

#doubleunerscfcj #wallballscfcj #doubleunderscfcj #kbswingscfcj

MOST RECENT

10/20/2015 #CFCJ #WOD #CROSSFIT #WENDLER

STRENGTH

Press (3's)* Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps** **"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

#doubleunerscfcj #wallballscfcj #doubleunderscfcj #kbswingscfcj

9/1/2015 #CFCJ #WOD #CROSSFIT #WENDLER
STRENGTH

Press (1's)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 75% of 90% of 1RM x 5 reps

Set 5: 85% of 90% of 1RM x 3 reps

Set 6: 95% of 90% of 1RM x 6 reps** **"The Rule of 6." You must get 6 reps...Your goal is still to go for max reps on set 6. If you get 6 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 6 reps. #crossfitconcretejungle #wallclimbscfcj #doubleunderscfcj #ringdipscfcj

The Man. The Myth. The Legend. Martin #Swollentino crushing 75lb DB Snatches for reps in this mornings WOD. #crossfituppereastside #cfcj #concretejungle #CFCJ #WOD #crossfit #dbsnatchescfcj #doubleunderscfcj #muscleupscfcj

7/27/2015 #cfcj #wod #crossfit
Back Squat (3's)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x 8 reps** **"The Rule of 8." You must get 8 reps...Your goal is still to go for max reps on set 6. If you get 8 in one set, you're done. If you need to re-rack after 4 - that's fine - you'll unrack and go again, and keep going, until you have completed 8 reps.

#deadliftscfcj #torstobarcfcj #wendler #doubleunderscfcj #doubleunders #micheneedsinstagram

7/22/2015 #CFCJ #WOD #CROSSFIT

CONDITIONING:
***Power Cleans increase by 2. Lunges increase by 2/leg. Double Unders remain constant at 20.
#lungescfcj #frontracklungescfcj #powercleanscfcj #doubleunderscfcj

NEW STRENGTH CYCLE
7/20/2015 #cfcj #wod #CROSSFIT

Back Squat (5's)* Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 65% of 90% of 1RM x 5 reps

Set 5: 75% of 90% of 1RM x 5 reps

Set 6: 85% of 90% of 1RM x 10 reps** *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385. **"The Rule of 10." You must get 10 reps...Your goal is still to go for max reps on set 6. If you get 10 in one set, you're done. If you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps.

#powercleanscfcj #doubleunderscfcj #rowingcfcj

DELOAD WEEK continues...
7/17/2015 #CFCJ #WOD #CROSSFIT

#doubleunderscfcj #burpeescfcj #kbswingscfcj

7/8/2015 #CFCJ #WOD #CROSSFIT
STRENGTH: part A: build in weight with each set

#thrusterscfcj #doubleunderscfcj #kbswingscfcj

NEW STRENGTH CYCLE - NOTE CHANGES TO WENDLER

6/22/2015 #CFCJ #WOD

STRENGTH

Back Squat (5's)* Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 65% of 90% of 1RM x 5 reps

Set 5: 75% of 90% of 1RM x 5 reps

Set 6: 85% of 90% of 1RM x 10 reps** *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385. **"The Rule of 10." You must get 10 reps...if you need to re-rack after 5 - that's fine - you'll unrack and go again, and keep going, until you have completed 10 reps
CONDITIONING

Partner A begins with 30 Dumbbell Hang Squat Cleans. Partner B can begin once Partner A finishes their 30 Dumbbell Hang Squat Cleans and then B will chase after A, but cannot begin a movement until Partner A finishes it.
#burpeescfcj #dbsnatchescfcj #doubleunderscfcj

And it's.....DELOAD WEEK
6/15/2015 #CFCJ #WOD #CROSSFIT **Score individual set times

#dbsnatchescfcj #burpeescfcj #boxjumpscfcj #abmatsitupscfcj #doubleunderscfcj #deloadweekcfcj

NEW STRENGTH CYCLE
4/27/2015 #CFCJ #WOD #CROSSFIT

Back Squat (Wendler 5's)* Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x MAX REPS (As many reps as possible, stopping 1-2 reps short of failure.) You MUST get MORE THAN 5 reps on set 6. *Assuming you hit all of your numbers last month (You got 5+ reps on 5's week, 3+ reps on 3's week, and 1+ reps on 1's week), increase your perceived 1RM on the Back Squat by 10lbs. So, if your perceived 1RM last month was 375, your new perceived 1RM is 385 and you will base all of your sets off of 90% of 385.
#backsquat #wendler #doubleunderscfcj #powercleanscfcj #thrusterscfcj #powersnatchescfcj

4/17/2015 #CFCJ #WOD

STRENGTH

Deadlift (Wendler 1's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 1 rep on set 6.
#hangpowercleanscfcj #cleanscfcj #wallballscfcj #doubleunderscfcj #toestobarcfcj #crossfit

4/14/2015 #CFCJ #WOD
STRENGTH

Press (Wendler 1's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 1 rep on set 6.
#doubleunderscfcj #400mruncfcj #pullupscfcj #crossfit #wendler #press

3/17/2015 #cfcjnyc #wod #crossfit #wendler #press
STRENGTH:
Press (Wendler 1's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit or beat that "To Beat" number

#rowingcfcj #doubleunderscfcj

2/20/2015 #cfcjnyc #wod #crossfit #wendler #deadlift
STRENGTH

Deadlift (Wendler 1's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 1 rep on set 6.
#doubleunderscfcj #frontracklungescfcj #lungescfcj #burpeescfcj

Congratulations to all of our Concrete CrossFittian Flex Competitors!

2/16/2015 #cfcjnyc #wod #crossfit #wendler #backsquat
STRENGTH

Back Squat (Wendler 1's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 1 rep on set 6.
#wallballscfcj #doubleunderscfcj #muscleupscfcj

2/5/2015 #cfcjnyc #wod #crossfit #doubleunderscfcj #manmakerscfcj #stairscfcj
FLOOR PRESS: *Find your 5RM Floor Press

1/15/2015 #cfcjnyc #wod #crossfit #wendler #benchpress

STRENGTH

Bench (Wendler 3's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that "To Beat" number
#wallballscfcj #doubleunderscfcj #kbswingscfcj #muscleupscfcj

1/8/15 #cfcjnyc #wod #crossfit #benchpress #wendler #doubleunderscfcj
STRENGTH

Bench (Wendler 5's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 65% of 90% of 1RM x 5 reps
Set 5: 75% of 90% of 1RM x 5 reps
Set 6: 85% of 90% of 1RM x MAX REPS (As many reps as possible, stopping 1-2 reps short of failure)
You MUST get MORE THAN 5 reps on set 6 * Assuming you hit all of your numbers last month (You got 5+ on 5's week, 3+ on 3's week, and 1+ on 1's week), increase your perceived 1RM by 5lbs for the Bench Press. So, if your perceived 1RM on the Bench Press was 275 last month, it is now 280 and you'll be working off of 90% of 280.
Superset with Barbell Rows 6 x 6-8 reps. If you get 8 reps, increase the weight

1/2/2015 #cfcjnyc #wod #crossfit #doubleunderscfcj *Resting position is at the bottom of the front squat **Resting position is with the bar held overhead ***Resting position is with the bar held overhead

12/15/2014 #cfcjnyc #wod #crossfit #wendler #barbacksquat #squats
STRENGTH High Bar Back Squat (Wendler 1's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit or beat that "To Beat" number

#deadliftscfcj #pullupscfcj#kbswingscfcj #burpeescfcj #burpees #dbsnatchescfcj #doubleunderscfcj

12/10:2014 #cfcjnyc #wod #crossfit #wendler #hangclean
CONDITIONING: You may remember this one from October 22nd. This is a sprint! Beat your time from the 22nd!

#doubleunders #doubleunderscfcj #thrusterscfcj #thrusters #kettlebells #kettlebellswingscfcj

12/08/2014 #cfcjnyc #wod #crossfit #wendler
STRENGTH

HBBS (Wendler 3's)

Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* *You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that "To Beat" number

#muscleups #muscleupscfcj #doubleunders #doubleunderscfcj #deadliftscfcj

11/17/14 #cfcjnyc #wod #crossfit #wendler #concretejungle #highbarbacksquats
STRENGTH

HBBS (Wendler 1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)* ---------------------------------------------- *You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit or beat that "To Beat" number

#doubleunderscfcj #doubleunders #kbswings #kbswingscfcj

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