18min on the clock

22
Feb

18min on the clock

5 minutes of Double Unders
5 minutes of Clean and Jerks (95/65#)
3 minutes of Double Unders
3 minutes of Clean and Jerks
1 minute of Double Unders
1 minute of Clean and Jerks

Compare to June 28/10

"Come on elbows...go up!"

42 Responses

  1. Patrick

    I have a pinched nerve in my lower back so I had to modify the WOD
    I also forgot my shoes so my Double Unders were EXTREMELY painful LOL

    5 minutes of Double Unders
    5 minutes of Push Press
    3 minutes of Double Unders
    3 minutes of Push Press
    1 minute of Double Unders
    1 minute of Push Press

    Total: 225 Double Unders and 130 Push Press

  2. Amanda

    CFWUx2

    Strength: Front Squats
    5x 70-75-80-95-105

    WOD:
    5 minutes of Double Unders
    5 minutes of Clean and Jerks (45#)
    3 minutes of Double Unders
    3 minutes of Clean and Jerks
    1 minute of Double Unders
    1 minute of Clean and Jerks

    = 259 Double unders & 47 Clean & Jerks

  3. Joanna

    WU x2
    Back Squat x3
    100 105 115 130 145(PR Reps)

    WOD @ 65#
    C&J – 46
    Double Unders – 319
    Total – 365 (PR of 175 Reps from June)

  4. Kevin

    Press x5 w/ 1min rest
    65-75-85-95-100-105 (down 20# from old pr)

    WOD @ 95#

    5min DU – 290
    5min C&J – 47
    3min DU – 152
    3min C&J – 29
    1min DU – 50
    1min C&J – 12

    Doubles – 492
    Clean and Jerks – 88

  5. Martine

    Clean (x3)
    65-70-75-85-95(1) ..didn’t get time to finish so I this 95 x1 after the WOD.

    WOD (65#)

    5min DU – 202
    5min C&J – 17
    3min DU – 100
    3min C&J – 12
    1min DU – 31
    1min C&J – 5

    DU – 333
    C&J – 34

  6. Heather (Mum)

    Wow amazing PR Joanna.
    Great job Martine on the ring dips.
    WU X 2
    Strength: Overhead Squat
    15-20-20-25-25 Still working on form. Thanks for the coaching Kevin.

    WOD
    0 double unders but lots of practice
    51 clean and jerks

  7. krista

    Well – first things first… HOT DANG RAY! you look great!

    AM workout:
    WUx2
    Strength OHS x5 45-55-65-70 (PR for reps)

    WOD: (65#)
    277/52

    5 min stretching

    PM workout: CF Endurance swim WOD
    1450m total, 40 min in the water

    It was really nice to meet you today John, and see some ole faces

    Heather, you’ll get those darned DUs, you were sooo close so many times! Don’t give up on it thinking you didn’t make it before the revolution is done, keep those wrists rotating – think about getting 2 DUs instead of just one at a time, keep your momentum and you’ll get it.

  8. Jeff

    Back Squat – 1RM
    95-135-185-205-225-245

    WOD (95#):
    5min DU – 175
    5min C&J – 26
    3min DU – 70
    3min C&J – 14
    1min DU – 28
    1min C&J – 6

    Double Unders = 273
    Clean & Jerks = 46

  9. Lora

    WU x 2
    Strength: Power Cleans (x5)
    45-65-75-85-95-105

    WOD @ 65#

    5min DU – 52
    5min C&J – 35
    3min DU – 43
    3min C&J – 25
    1min DU – 12
    1min C&J – 8

    Doublen unders – 107
    Clean & Jerks – 68

    **C&J form needs work – I was doing Clean & Shoulder Press for most reps πŸ™
    **PR on DU’s though! 7 in a row!! Woohoo!!

  10. Tracy S.

    WU X2
    Strength: Push Jerk
    65×3 – 75×1 – 80×1 – 85F (not feeling strong at all tonight)

    WOD: @ 55#
    Double Unders: 9 πŸ™‚
    Clean & Jerks: 43

    Was a very frustrating first 5 minutes of DU’s… got ZERO (it was a LOOONG 5 minutes). THEN, in the second set finally did ONE – my FIRST! THEN, managed to get 8 more (one at a time) before the end of the workout. Tried to focus on the jumping higher… but was definitely an energy burner.

  11. Kerri

    Cleans x 1
    45-65-70-75-80 (PR!)

    WOD
    5min DU
    5min C&J
    3min DU
    3min C&J
    1min DU
    1min C&J

    Double Unders = 5 First time ever getting 2 in a row and then I got 3!!! They need a lot of work though.
    Clean & Jerks = 66

  12. Elissa

    Press x3
    65-70-75-85-95(x2) — 105 is my 1 rep max…

    WOD @ 65#
    5min DU – 90
    5min C&J – 38
    3min DU – 52
    3min C&J – 24
    1min DU – 16
    1min C&J – 8
    Doubles – 158
    Clean and Jerks – 70

    happy with my double under results!

  13. Ed K

    Went to the Base today did a small wod to get warmed up for today
    Light rowing for 1000m
    Light jog for 1000m

    X3 untimed
    20 DUS
    run 60ft
    8 burpees
    run 60ft

    At the gym

    WU

    Strength with 1min rest Back squats 5RM

    135-155-185-205-225-245-260-275

    WOD

    328 Du/ 104 Cleans.

    Cleans felt very very light today, Pretty sure I counted correctly but may be +/- 2 or 3 reps

  14. Heidi

    WU x 2

    Front Squats x 1
    90-105-120-135-150 (PR by a lowly 5#, but I’ll take them 5 at a time)

    WOD @ 65#
    5min DU – 110
    5min C&J – 29
    3min DU – 49
    3min C&J – 17
    1min DU – 15
    1min C&J – 8

    Total Doubles – 174
    Total Clean and Jerks – 54

    Double under weren’t pretty, doing them 1 at a time, but really happy with my result. When I did this WOD back in June, I only managed a total of 37 DU.

    Nice to see you back Krista…and your right…Raychelle is lookin’ great!

  15. Shelley

    WUx2
    strength:shoulder press
    25×1, 35×1, 40×1, 45×1, 50×1

    WOD (35lbs)
    5 min. DU – 0
    5 min. C&J – 36
    3 min. DU – 0
    3 min. C&J – 21
    1 min. DU – 0
    1 min C&J – 7
    Total DU – 0
    Total Clean and Jerks – 64

  16. Marc H.

    Mobility + 2x(HSPU+FS+C2B+T2B)
    OHS 3’s with 1 min break between sets
    45-65-85-95 and ran out of time
    WOD @ 95# DU:311 C&J:70 total 381 reps
    Previous was 167 DU and 52 C&J total 219 reps
    PR of 162 reps

  17. Gabriel

    WUX2

    Strength – OHS X3
    65-75-85-95-105(PR for Reps)-115(f) Am very happy with these. Did them all from the ground from a snatch into the OHS. πŸ™‚

    WOD: Rx’d
    Double Unders – 82
    Clean & Jerks – 46

    Got a PR for DU’s of 2 in a row at least 3 times. πŸ™‚

    Great job 6:30 peeps!

  18. John G

    6:00am workout

    WUx2

    Strength: Back Squat(5)
    90-100-110-125-140

    WOD 85#
    D/U = 149
    C&J = 48

    Was out for a week and just happy to be back in the gym. love the DU practice.

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