Double Whammy

8
Jun

Double Whammy

EMOM for 7 min
Deadlifts x3 @ 60%

5-10-15-10-5 reps
Hang Power Clean (95/65#)
Box Jumps (24/20”)

Rest 2 minutes

5-10-15-10-5 reps
Push Press (95/65#/50%)
Lunges

55 Responses

  1. Laura

    EMOM for 7 min
    Deadlifts x3 @ 60%=90#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=40#)
    Box Jumps (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=40#)
    Lunges

    Time: 11:46

    (Might have been 10:48, but after resting a min, I thought that maybe I hadn’t counted right, so did another 5 push press and 10 lunges to be sure.)

    Thanks Kevin!

    1. Laura

      Just noticed I also calculated my weight wrong… Used 45# not 40. Haha maybe I should have stayed in bed πŸ˜‰

  2. Greg Doucette

    EMOM for 7 min
    Deadlifts x3 @ 60% = 95lbs

    5-10-15-10-5 reps
    Hang Power Clean (65#)
    Box Jumps (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (65#/50%)
    Lunges

    Time: 14:19 Thanks for the coaching Kevin good workout!

  3. Rachel

    mobility
    wu x 1(lunges for squats) + 400 m run
    group wu
    EMOTM for 7 min
    Deadlifts x3 @ 75#

    WOD : Double Wammy
    5-10-15-10-5 reps
    Hang Power Clean (35#)
    Box Jumps (20” step up)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (35#)
    Lunges
    Time = 11:28
    cash out – couch stretch

  4. Heather S

    Mob + with x 1 (lunges for squats) + 400m run

    EMOTM for 7 mins
    Deadlifts x 3 @ 60%
    WU 10 x 115#; 5 x 140#; 170#

    Word: Rx’d
    Time: 10:13

    I love how Crossfit boils everything down to the simplest terms – when I looked at this one this morning I thought “I don’t hate anything here so this one will be a good one!!” and it was .

  5. EMOTM 7 – 3 DL @ 135#

    WOD Rx
    8:40

    Thanks for the race Morgan πŸ™‚ That photographer had good timing…I wasn’t smiling for him I was laughing at MN commenting on the smell of the bag. Lets just say I think they were filled with something other than sand.

  6. Kevin

    Deadlifts @ 245#

    WOD Rx’d
    6:54

    First WOD was 2:31, second was 2:23. All unbroken.

    I’ve done the first part before in 2:25, but that was with rebounding box jumps. The standing at the top is a bit slower.

  7. EMOM for 7 min
    Deadlifts x3 @ 60% = 150lbs

    5-10-15-10-5 reps
    Hang Power Clean (65#)
    Box Jumps (scaled to step ups, due to toe..I have the worst luck with my toes!)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (65#)
    Lunges (modified to air squats, doubled the reps 10-20-30-20-10)

    Time: 10:02

    Big nooner! Great job everyone and great picture! Nice to see you back Elba!

  8. Heather Colleen

    Mob + with x 1 (lunges for squats) + 400m run

    EMOTM for 7 mins
    Deadlifts x 3 135#

    WOD @ 55#
    Time: 10:38

    *1st part 4:38, 2nd part 4:00.

    *Split up the 15 PPs in 9-6.

    *Lunges all on right leg.

  9. Mobility + WU

    7 Min EMOTM Deadlifts x3 @125#

    WOD:
    5-10-15-10-5
    Hang Power Clean @ 65#
    Box Jumps 20”
    3:45

    Rest 2Min

    5-10-15-10-5
    Push Press @65#
    Lunges (Double Count)
    5:55

    Time: 11:00 Rx+ considering the extra lunges!

    Thanks for the Great Class Blake! It was Great meeting you Paul and Jeremy!

  10. Crystal

    Jumped into the nooner and had no gym clothes so improvised a bit..Stole a shirt off the rack (Kevin let me know how much I owe you) and used your socks Amanda (I’ll wash and bring back).
    EMOM for 7 min
    Deadlifts x 3 @ 60% = should of been 120# but miscalculated on my bar and it was time to go so did 105#

    5-10-15-10-5 reps
    One Arm HPC (25#)
    Box jumps (scaled to step ups, no sneaks)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press tried it with the bar did it only @ 15# to test the shoulder
    Lunges 2 count

    Time:11:34

    Thanks Blake! Great job everyone and happy to see Elba! πŸ™‚

  11. heathertouchie

    EMOM 7 min
    Deadlift x 3 @ 85#

    5-10-15-10-5

    Hang Power Clean @ 45#
    Box Jumps @ The smallest box possible πŸ™‚
    4:04

    Rest 2 min

    5-10-15-10-5
    Push Press @ 45#
    Lunges double count

    Time: 11:33

    πŸ™‚

  12. Elba

    WU x 1

    EMOTM 7 mins
    3 deadlifts @60%
    140lbs

    WOD Rx + extra lunges
    16:10

    Great class Blake,it was nice to see everyone today, glad to be back πŸ™‚

  13. WU x 1 (lunges instead of squats)
    400 m run

    Deadlift movement practice
    DL x 10 @ 65
    DL x 5 @ 80

    EMOM for 7 min
    Deadlifts x3 @ 100

    5-10-15-10-5 reps
    Hang Power Clean @40
    Box Step Ups (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press @40
    Lunges

    Time: 11:44

    Cashout: Couch Stretch. Fun one Kevin! Thanks.

  14. Amy Hogan

    mobility
    wu x 1(lunges for squats)

    EMOTM for 7 min
    Deadlifts x3 @ 120#

    WOD : Double Wammy
    5-10-15-10-5 reps
    Hang Power Clean (60#)
    Box Jumps (20” )

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (60#)
    Lunges
    Time = 10:24

  15. Steph H

    Mob
    WU x1 (lunge instead of sq)
    400m run

    group mob

    EMOTM 7 mins
    Deadlifts x3 @ 135#
    WU set of 90#

    Double Whammy
    5-10-15-10-5
    Hang Pwr Clean (50#)
    Boxjumps (Black)
    Rest 2 mins
    5-10-15-10-5
    PushPress (50#)
    Lunges
    Time: 13.17
    (Thanks for the push at the end BJ!)

  16. EMOTM 7 mins
    Deadlifts x3 @135#

    “Double Whammy”
    5-10-15-10-5
    Hang power clean @45#
    Box jumps (18″ black box)
    Rest 2 mins
    5-10-15-10-5
    Push press @45#
    Lunges

    Time: 11:36

    Honestly, crossfit math is hard πŸ˜› There were no 35# bars left today, so I had to take a 45# and for some reason, I couldn’t count after that. I really meant to do deadlifts @125#. But 135# was fine too. Everyone’s getting extra fitness today πŸ™‚
    Also, I didn’t know if I could do box jumps after the Spartan race as my legs still felt “JelloISH”. But I did pretty good!

    Cash out: 30 burpee challenge (6/30)

  17. BJ

    EMOTM 7 mins
    Deadlifts x3 @120#

    β€œDouble Whammy”
    5-10-15-10-5
    Hang power clean @45#
    Box jumps (18β€³ black box)***
    Rest 2 mins
    5-10-15-10-5
    Push press @45#
    Lunges

    Time: 13:17 (Nice race Steph!)

    Cashout: 800m run ?/30

  18. Pull up progressions (Thanks Kevin!)
    400m run

    Emotm for 7min deadlift x3 @120#

    Double whammy!
    Used 55# (10# more thAn my 50%…)
    Time: 9:54
    I was slow today on box jumps and those push presses… More like jumping push presses! Should have used my actual percentage. Oops.

    Cash out: couch stretch and 400m sandbag run with Cara. Thanks for joining me!

  19. Amanda

    Deads @ 150

    Wod rx’d: 10:37
    4:03 + 4:34

    That wrecked me. I could have used an extra rest day but didn’t want to miss the wod. πŸ™‚
    Fun class Kevin, thanks

  20. Cara

    EMOM for 7 mins Deadlifts @ 135#

    WOD Rx: 9:31
    4:33 & 2:58 – all unbroken

    I was really surprised at how fast the second half was…however the round of 15 pp felt ugly, but I wasn’t putting the bar down (as per Kevin’s instructions). Also messed up in the first round on the last set of 5 – I did the HPC and then for some reason thought I was done, sat on the box and wrote down my rest start time…then looked up and saw Vanessa & Marcel doing box jumps and realized I missed those, got mad at myself and got back on the box. Lost about 20 seconds with that mistake.

    Cashout: couch stretch & 400m sand bag run with Vanessa…thanks for asking me to join! Also, you’re going to have to tell me your wod schedule from now on so I can be there the same time as much as possible this month!!!!!!!!!

    Great 5pm class, thanks Kevin!

  21. Janet

    EMOM for 7 min
    Deadlifts x3 @ 60%=85#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=35#)
    Box Jumps (18″)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=35#)
    Lunges

    Time: 13:08

    Weight was probably too low?? The stupid box tried to mess with my head again I called Chantal over to make me jump. Thanks Chantal and thanks Robin for yelling at me to jump mid wod too:)

    2nd Wod in with the black box and they happened to be the same wod πŸ™‚

    4/30 30 burpees

  22. MOB + WU w Lunges + 400m run
    EMOM for 7 min Deadlifts x3 @ 85#

    5-10-15-10-5 reps
    Hang Power Clean (55#)
    Box Jumps (12′ box)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (55#)
    Lunges x2

    Time: 14:26

    Pretty pumped I have to admit about my 55# for that WOD. I contemplated a lot, and figured I would go for it. Shaky for sure – but happy πŸ™‚ All unbroken except the last push presses; 10-15-10 I broke into 5’s.

  23. Gilles

    mob wux1 + 400 m run
    lunge instead of squat
    group mob
    deadlift of 7 min
    x 3 135-155-185
    double whammy
    5-10-15-10-5
    hang power clean 80#
    box jump 20in
    rest 2 min
    5-10-15-10-5
    push press 80#
    lunge
    time 9:24

  24. Marcel

    WU x 1 + 400 m run

    DL WU – 10 x 145 – 5 x 185

    EMOM for 7 min
    Deadlifts x3 @ 60% – 215#

    5-10-15-10-5 reps
    Hang Power Clean (80#)
    Box Jumps (24″)

    4:51

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (80#)
    Lunges

    4:09

    Time: 11:00

    Really enjoyed this WOD, I was sandwiched between two bunnies tonight which made me push even harder. Fun class thanks Kevin.

  25. Kimmy

    WU
    EMOTM Deadlifts x3
    235#

    WOD Rx: 11:41
    Well I didn’t read the board right(or at all) and used 75# instead. jello arms.

    Well I have been pretty much absent for the better part of a month and this was an ass kicking WOD I needed to get back into it. Oh those Box jumps….

  26. 300th class!

    Mob, WU, 400m row
    Group mob
    Deadlift WU – 10×120#, 5×150#

    EMOTM 7 min
    3 deadlift @ 180#

    WOD
    5-10-15-10-5
    Hang power clean 55#
    Box jumps 20″
    *rest 2 min
    5-10-15-10-5
    Push press 55#
    Lunges

    Time: 10:41

  27. Shane Hayes

    Mobility and Wu x 1
    Group mobility and Wu
    Wod rx’d 8:04
    Pr of 11 seconds on the first part!!
    Great class Kevin and great work 6 amer’s!!
    Great pic Jo and Marie-Noelle!!

  28. Annie

    EMOM for 7 min
    Deadlifts x3 @ 60%=95#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=40#)
    Box Jumps (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=40#)
    Lunges

    Time: 11:44

  29. Wu x 1 + 400m run
    EMOM for 7 min
    Deadlifts x3 @ 60%=230#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=85#)
    Box Jumps (24”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=85#)
    Lunges

    Time: 11:21

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