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

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

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

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.

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.

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 β 110
5min C&J β 29
3min DU β 49
3min C&J β 17
1min DU β 15
1min C&J β 8

Total Doubles β 174
Total Clean and Jerks β 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!

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

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

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

**First time with C&J’s since I hurt my shoulder

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)

WOW! Nice PR on the WOD Joanna π

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

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 β 202

5min C&J β 17

3min DU β 100

3min C&J β 12

1min DU β 31

1min C&J β 5

DU β 333

C&J β 34

Oh I did 46 DU in a row. That’s the most I ever did in a row. Oh and I also got 2 ring dips without an elastic.

Good job Martine. C’Γ©tait une bonne journΓ©e pour toi π

46? Nice work!!

Yeeha!! It was a good day!

Great morning for your Martine! Way to go.

Excellent Martine!

Great job bud!

WOOHOO Martine!! Way to go! π

wow!! good job!! π

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

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.

Welcome back Krista! π

Thanks Krista π You’re back?

Back Squat – 1RM

95-135-185-205-225-245

WOD (95#):

5min DU β 175

5min C&J β 26

3min DU β 70

3min C&J β 14

1min DU β 28

1min C&J β 6

Double Unders = 273

Clean & Jerks = 46

CFWU x 2

Strength – Push Press x 1

100-115-130-150-165(F)

WOD @ 95#

Double Unders – 87

Clean and Jerks – 68

WU x 2

Strength: Power Cleans (x5)

45-65-75-85-95-105

WOD @ 65#

5min DU β 52

5min C&J β 35

3min DU β 43

3min C&J – 25

1min DU β 12

1min C&J β 8

Doublen unders β 107

Clean & Jerks β 68

**C&J form needs work – I was doing Clean & Shoulder Press for most reps π

**PR on DU’s though! 7 in a row!! Woohoo!!

Great job Lora!!

WU X2

Strength: Push Jerk

65×3 – 75×1 – 80×1 – 85F (not feeling strong at all tonight)

WOD: @ 55#

Double Unders: 9 π

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.

Congratulations on your doubles! Maybe now you’ll look forward to WODs with doubles in them. π

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

Snatch 1RM –> 95-115-135-145-155

WOD w/ 95# –> 357/57

Press x3

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

WOD @ 65#

5min DU β 90

5min C&J β 38

3min DU β 52

3min C&J β 24

1min DU β 16

1min C&J β 8

Doubles β 158

Clean and Jerks β 70

happy with my double under results!

Great work Elissa!

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

Did you jerk the cleans?

yes haha

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 β 110

5min C&J β 29

3min DU β 49

3min C&J β 17

1min DU β 15

1min C&J β 8

Total Doubles β 174

Total Clean and Jerks β 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!

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

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

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. π

WOD: Rx’d

Double Unders β 82

Clean & Jerks β 46

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

Great job 6:30 peeps!

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.

Wu x 2

Strength (5’s) – Shoulder press

55-65-70-75-75

WOD @ 65#

123 DU’S and 53 ( I think)C+J

WU x2

Back Squat x3

95-105-115-125-135

WOD 65#

DU 295

C&J 60

Wow Tracey! Impressive numbers. In fact, all your results lately have been very impressive. I’m really proud of you!!

Lots of achievements today with Doubles! Congrats to all of you!