Take the first step towards getting the results that you want!
18min on the clock
By Kevin Wood
/ February 22, 2011 February 22, 2011
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
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
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
Amanda
**First time with C&J’s since I hurt my shoulder
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)
Lora
WOW! Nice PR on the WOD Joanna 🙂
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
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
Martine
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.
Marc H.
Good job Martine. C’était une bonne journée pour toi 🙂
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
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.
Jeff
Welcome back Krista! 🙂
Raychell
Thanks Krista 🙂 You’re back?
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
Jamie
CFWU x 2
Strength – Push Press x 1
100-115-130-150-165(F)
WOD @ 95#
Double Unders – 87
Clean and Jerks – 68
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 🙁
**PR on DU’s though! 7 in a row!! Woohoo!!
Martine
Great job Lora!!
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 🙂
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.
Jeff
Congratulations on your doubles! Maybe now you’ll look forward to WODs with doubles in them. 😛
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
Pierre
Snatch 1RM –> 95-115-135-145-155
WOD w/ 95# –> 357/57
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!
Lora
Great work Elissa!
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
Kevin
Did you jerk the cleans?
Ed K
yes haha
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!
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
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
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. 🙂
WOD: Rx’d
Double Unders – 82
Clean & Jerks – 46
Got a PR for DU’s of 2 in a row at least 3 times. 🙂
Great job 6:30 peeps!
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.
Chantal L.
Wu x 2
Strength (5’s) – Shoulder press
55-65-70-75-75
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 🙂
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 – 202
5min C&J – 17
3min DU – 100
3min C&J – 12
1min DU – 31
1min C&J – 5
DU – 333
C&J – 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’était une bonne journée pour toi 🙂
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! 😀
wow!! good job!! 🙂
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! 🙂
Thanks Krista 🙂 You’re back?
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
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 – 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 🙁
**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 🙂
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. 😛
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 – 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!
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 – 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!
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. 🙂
WOD: Rx’d
Double Unders – 82
Clean & Jerks – 46
Got a PR for DU’s of 2 in a row at least 3 times. 🙂
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!