Do you prefer the smaller barbell? Maybe you have a certain rack you always use. Would you rather use a dumbbell instead of a kettlebell?

If you have a preference, then it’s time to switch things up. It’s taking the idea of working on your weaknesses to the next level.

Overhead squats may be a goat, but you don’t skip them because you prefer back squats. You work on them.

“But I don’t like that barbell. It’s hard on my hands.” Then you should be spending more time on that bar so it’s not so hard on your hands.

You don’t want to use that kettlebell because the grip is too big and it makes the workout harder? Good! Grab that thicker handle and go to town. Because the next time you use the smaller handle, it will be that much easier.

The list goes on…skipping ropes, older barbells, working out at the spot closest to the door.

Break the routine. Mix things up. It will make you stronger.

50-40-30-20-10 reps of:
Double Unders

Compare to Feb.9/11

Post your own caption for this picture

109 Responses

    1. Lora

      LOL 🙂

      Was expecting to see lots of captions from creative, witty CrossFitters today…c’mon guys…you know you wanna.

      FTR I’m not creative…LOL

    2. Kevin McD

      I’ve been trying all day to think, but then i remember Jeffs and i burst out laughing again. i’m off my game today, usually i’m all over this stuff. i’m ashamed

  1. WU x 1 + Wall Balls
    WU x 1 + Practice K2E

    OHS x 5

    Was going to stop at 75, but felt good.

    WOD: “Annie”
    – Double Unders
    – Situps

    Time: 13:28

    Feels good to do this Rx. Rarely did that many DU’s in a WOD.

    Extra: 500m Row -> 1:42.2

    1. Thanks Guys!

      Just as an aside. A little over a year ago, on June 30, I did my first 500m row in 1:52.6. I was 10 seconds faster today, after a WOD.

      I wasn’t around in August, so the first time that I did OHS in my strength rotation was on September 15 for 5×35.

      Improvements 🙂

  2. Amanda


    No strength

    WOD: Annie

    T = 9:54

    3 second pr. Bleh. I really struggled with the situps this morning.

    Only 4 of us in the class this morning but was happy to get to at least see a few of my 6am peeps! Great job guys, fun working out with you!

    Great class, coach Patrick! 🙂

  3. Rob B

    Strength.  Clean x3
    95 105 125 125 125 

    WOD.   “Annie”

    In 13:35

    Rob Brydges

  4. Chantal G

    WU x 2

    Strength Deadlift : 5 x 95-100-105-110-115

    WOD Rx

    Time – 10:30

    Super proud of my time !! With DU, I never know. Sometimes they go well and sometimes, I can barely finish them. I guess today was a good day 😀

    Next WOD of the day, packing more boxes MOVING TOMORROW IN OUR NEW HOUSE !!!

  5. WU x 2

    Strength 1’s
    Front Squat

    10 DU 120 singles, 10 DU 90 Singles, 10 DU 60 Singles
    10 DU 30 Singles, 10 DU.
    Sit ups

    Time: 11:17

    Good Job Everyone!! I enjoyed 8:30am class!! 🙂

  6. Nadine


    Sholder Press [email protected] 40-45-50-55 and 2 more at 55

    WOD: “Annie”

    – Double Unders – did the first 50, lost LOTS of time doing them only 2-3 at the time, so switch to singles after the first round. Sometimes, they go great, sometimes, not so much…lol).
    – Situps

    Time – 13:11

    Great job everyone! 🙂

    1. Lora

      Nice work on the WOD, Nadine. I miss seeing you in the evening classes. I’m happy that the 8:30am class is working out for you 🙂

      1. Nadine

        Thanks Lora!
        And me too… I miss the “night people”!! Miss working out with you too!
        Once in a blue moon, Kevin is off on a Monday so, like once a month or twice sometimes, I’ll be able to workout on Monday night!! 🙂

  7. Heather (Mum)

    WU X 2
    Strength X 1 Deadlift

    150-120-90-60-30 singles
    50-40-30-20-10 situps
    Time 18:02
    PR of 2:08

  8. mobility
    wu x 2
    strength – Overhead squats x 5
    45, 65, 85, 90, 95

    WOD : “ANNIE”
    scale – 150, 120, 90, 60, 30 – singles
    50, 40, 30, 20, 10 – sit ups

    Time = 9:39
    cash out – stretch

  9. Great to see you this morning Amanda

    wu x 2
    strength – Cleans x 3
    45, 50,55, 60 65, 65, 65 worked on my form Thanks Pat for the help

    WOD : “ANNIE”
    scale – 150, 120, 90, 60, 30 – singles (struggle with my single this morning)
    50, 40, 30, 20, 10 – sit ups (unbroken)

    Time = 9:19 (First time doing ANNIE, I really like it )
    cash out – stretch

  10. Gillyon

    Foam roller. Legs are sore!

    WOD rx’d – 6:08. Did not get a PR, but was 8 seconds off from it. I’ll get you next time Annie.

    Great morning! Thanks Pat.

    1. Lora

      I’m trying to picture you doing this WOD in the crazy fast time of 6:08…but the mental image is nothing but a blur…LOL!

      Nice work Gillyon!

  11. Sheldon W.

    What has two thumbs and a new PR of 30 DU unbroken? This guy! Thanks Annie, I could not have done it without you.

    Today was one of those days we all have where a light bulb goes off and and you take a big leap forward. dU have been my nemesis since the beginning. It fled great, unlike my overhead squat, which was a big disappointment during the strength. I didn’t hurt anything in my shoulder because my new found wisdom told me to take off the weight and I did. Slow and steady on the shoulder.

    WOD – Annie. 11:06 Rx

    1. Amanda

      Awesome work on your doubles AND paying attention to your shoulder, Sheldon! Both are equally important as far as victories go! 🙂

      1. Sheldon W.

        For me it was keeping my hands lower on the jump. I was raising them with the jump and getting caught up at my feet. Keeping my hands lower took care of that. Now it is simply shoulder fatigue that causes me to fail.

  12. Frank

    WU X 2
    Strength X 5 Deadlift

    150-120-90-60-30 singles
    50-40-30-20-10 situps
    Time 9:40

    LOL! What an awful picture of myself struggling to hold onto the bar. What a workout that was!

    1. Lora

      Nice time on the WOD Frankie!

      I absolutely LOVE that pic of you. It represents a true Crossfit moment (my god we ALL suffered HARD that day) and I can totally see you swearing under your breath…both at the bar AND the cameraman…LOL

  13. Mario

    Mobility, WUx1

    Volume Training: Wallball Shots 10#/10′ (Every min. for 20 rounds, do X reps, do not drop below X-2 reps)
    Score = 8 reps on all 20 rounds (160 reps)
    Basically did Karen with a 10# under 19 minutes… Wasnt really out of the comfort zone, next time will try for 10 reps per round and use a 14#…

    Skill of the Week: Knee Jump = 3x 45# rubber plates (11.5″)

    WOD: “Annie” Rx = 11:01

    Skipping done using the ol’ single-double alternate trick. 40 secs slower than attempt with only singles, but 15 sec faster than last time with the 10 doubles + x3 singles alt. scale. I will take it! Great job 5h45, some amazing times!

  14. Jeff L

    WU X 2

    Strength – Power Cleans X 5


    WOD – “Annie”


    DU’s (Did SIngles)
    Sit ups

    Time – 11:36

  15. MOB
    WU x 2

    Skipped strength (subbed for foam rolling, the stick, and lacrosse ball)

    WOD “Annie”

    Double Unders

    Rx’d : 7:53

  16. wu x 2
    Strength – Push Press x5

    Wod – Annie Rx 8:43

    Nice sharing the bar with Corinna and working out with the 5:45 crew.

  17. Corinna

    WU x 1

    Strength: Front Squat x 5

    Nice sharing he bar with you Trent!

    [email protected] RX

    I have done this WOD four times to date and my fastest score is 6:43 so a 2 sec PR. When I finished this one tonight, I felt frustrated because I thought I was way off from my last score, but when I arrived home and checked my previous score I was surprised to see that I was within the same time frame!

    Nice work 5:45 p.m. crew!

    1. Jeff

      You did great Corinna, your Situps were really quick, which was very fortunate as your DU suck!! Lol kidding.. You killed it!
      And great job coaching! You did a great job, you look like you’ve been doing it for years! 🙂

      1. Corinna

        Thanks Jeff! That really means a lot to me coming from you…smiles..

        You displayed profound patience and perserverance tonight during Annie. I promise you that your double under ‘s are going to click!

  18. Heather S

    WU X 2 (pull ups with skinniest band for 4 & 6)

    Strength: Clean 1’s
    65-75-85(3)-95(5)-105(3)-115(1) (Form improving slowly??)

    Double unders (as single-double)

    Time: 10:17
    First round had a run of 30 single-doubles then lost focus because of the cheering in my head! Someday the singles will be gone but til then, getting a great work out doing the extra! Great work Julia – and yeah I was first 🙂 !!

    1. Lora

      Way to keep pushing with single-doubles. Frustration can set in fast with those doubles. I didn’t see your alter ego appear tonight at all…just a look of very strong determination in your eyes 😉

  19. Jack

    Wu x 2
    Strength: deadlift x 5
    135, 155, 185, 205, 205 (40# pr)
    With some coaching from Jeff last week on form these have become very comfortable. 205 still felt really good but coach Lora advised me to stop there so I listened. 😉

    WOD: Annie
    150-120-90-60-30 singles
    50-40-30-20-10 situps
    Time: 11:08

      1. Jack

        Makes perfect sense. What’s the rush? Nothing, I’m here for the long haul.

        That’s why you guys are the trainers and I’m the trainee. 😉

      2. Kevin

        That’s the right attitude!

        Think of it this way. If it takes you two weeks to go through the cycle, you’ll deadlift 26 times in one year. If you add 10 pounds every week, that’s 260 pounds in one year.

        185# (where you should have ended) + 260# = 445#

        Would you like to lift 445# at the end of 1 year? You have a better chance of doing so by following our progressions.

        1. Jack

          Lol. I would love to lift 445# after 1 year! Do I have any illusion that I will? Most likely not. 🙂

          Sometimes it is to easy to slip back into old habits and try to max out right away. It is great to have people that can pull back the reigns and override my occasional pack of rational.

      3. Lora

        Good job on the WOD Jack.

        Thanks for taking my advice on the deadlifts. 205# is a huge increase in weight but one you still managed to lift with good form. If you I slow down and keep those PR’s small as Kevin suggests, you can revel in the PR moments for a lot longer. 🙂

        1. Jack

          I trust your judgement and value your advice so I definately will take it slow. Thanks again for the help.

          It is amazing the progress I have made at cfm. I couldn’t even do a deadlift without hurting my back before. Now it just feels great.

          I love it. :p

  20. Lance

    WU x2
    Cleans 5s


    Double Unders

    Time 8:34

    Loved this one 2 things im strong at double unders really came back to me today very happy about it. Great job tonight everyone!

  21. Laura K

    WU x2
    Strength Push Jerk 25, 30, 35, 40, 40 xs five

    I stayed at that weight so I can improve on my technique. I also practiced the motion of a
    push jerk on a 15llb bar. I have the mental picture…now to execute!

    Annie 50-40-30-20-10

    KBS 20lbs instead of DUs due to cannot jump on ball of my right foot
    Time 13:36
    Nice working out with all my new pals.

  22. Gabriel


    Strength – SDHP X5

    WOD “Annie” scalled
    150-120-90-60-30 Single Skips
    50-40-30-20-10 Sit ups


    Foam Rolling
    practice skill of te week knee jumps

    Great job 6:45 crew!
    Excellent job to all who did this as Rx’d!

  23. Lora

    WU x 2 (T2B and ring dips in second round)

    Strength: Deadlifts (x3)

    WOD “Annie” as Rx
    double unders
    Time = 7:31

    Happy to say all double unders were all unbroken 🙂 Situps slowed me down. Hats off to those of you doing this WOD in under 7minutes. Holy crap!

    Tried skill of the week – Ninja Knee Jumps
    Managed to do 3. Was really cool to watch Marie-Noelle and Mario do these onto plates. Impressive!

  24. jeff

    2x WU

    Daily Squat (haven’t done this in some time, trying to fit them back in the rotation a bit more often)

    Press x 1
    95×5-115×3-125-135-145-155 (match pr)- 160 (colossal fail, not even an attempt really even with marie cheering me on… thanks marie, shoulda taken your advice and tried the fractional plates, next time 🙂

    Wod Rx
    didn’t finish in the time cap unfortunately, but stuck with the doubles (if you can really call them that? lol) more focus needed on these, the “something shiny” excuse is getting old! thanks for the cheering 6:45, i see a pattern evolving, everytime there are DU in a wod i get an amazing amount of attention! 🙂

    1. Lora

      Way to stick it out with the doubles. They are going to come…you’ll see 😉

      Nice job on the shoulder press. Heavy!! Remember: Fraction plates are your friends.

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