Sunday January 20, 2019

Candice rarely misses a day of CrossFit and it really shows throughout her WOD performance!
REMINDER: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!


“Under Fire”
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

In this all bodyweight triplet workout, athletes will complete a total of 300 double unders, 150 air squats, and 75 push-ups. Looking to spend no more than 2:30, 2:00, 1:30, 1:00, and :30 seconds respectively on the rope. Adjust reps or variations as needed to accomplish this, or simply go until the time cap on each round. The reps on the air squat should be something where athletes don’t have to stop moving. Looking for a steady pace throughout. To complete the push-ups as written, we recommend athletes have 20-25 unbroken in the tank. Reduce reps here or elevate to a box or bench if necessary.

Bodyweight movements like the air squat and push-ups are simple. Because of their simplicity, they are often overlooked. Getting back to the basics of the air squat and the push-ups can help athletes drastically improve other, more complicated movement. It is common to get onto autopilot with these. We resort to what we are used to doing. Bringing a good deal of conscious effort to these fundamental movements on a regular basis will pay off in athlete’s favor.

“But what is happiness except the simple harmony between a man and the life he leads?”

~Albert Camus

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