Another three rounder

3 rounds of:
50 double unders
75 squats

Compare to Dec.15/09

If you want your knees to live a long, healthy life, you have to push them open when you squat. Caving knees in the top picture is one of the main causes for knee soreness or injury. If healthy knees are important to you, spread them open. If you have limited flexibility (you know who I’m talking to), then you need to make stretching a DAILY routine.

Courtesy of

42 thoughts on “Another three rounder”

  1. WUx2
    Strength: Deadlift x 5
    WOD scaled
    100 Single Skips
    50 Squats
    Time: 13:23 Burn!

  2. Wu x2
    Strength clean’s 1’s
    55-65-70-80- 90 failed

    WOD 3 rounds
    150 singles
    75 squats
    Time 9:52 ouch!

    Good job 6am class 😉

  3. Backsquat 3x
    135-155-175-185-135(was suppose to go up to 195 but my knees started to cave in pretty bad. Went back down to correct form)

    3 rounds of:
    50 double unders
    75 squats

    Time: 9:13 (Last time was 9:58 with single unders)

  4. Kevin,

    For a 1 rm build up, what is the percentage buildup to 0.95? Is it 0.55, .65, .75, .85 to 0.95?

    Please advise

  5. CFWU x2

    Strength: Push Jerk
    5x 50-60-60-60-60
    (Stayed at 60# so as to not aggravate my shoulder; worked on form)

    3 rounds:
    – 50 DU’S
    – 50 Squats

    = 9:31

  6. WUx2
    Strength: push press (1 rep)

    WOD (scaled) 3 rounds of:
    100 singles
    50 squats
    Time: 7:51

  7. OHS x3 (last time was Aug.20!)
    Felt alright. Legs were fine, but shoulder hurt on the rack jerk part.

    6:50 (PR by 8 sec!)

  8. WU x2

    Strength: Deadlift (3x)
    85-105-115-125-135-145PR (for the last rep I could feel my back rounding a bit)
    My form needs work. Thanks Sonia for the tips!

    WOD 3 rounds
    -50 DU
    -75 squats

    Time – 10:59

  9. Wu x 2
    Push jerk 5’s
    95-135-145-155-165(pr reps)
    Still struggling to get under bar

    Wod rx’d. 12:45

    Du’s getting better, but were horrible last round.
    Squats were tougher than I thought they would be……..not that they are supposed to be easy!
    Look forward to doing this one again once du’s get better.

  10. Steve (M/35/195)

    CFWU x 2

    Squat (1rm @ 0.95 of 265)
    135, 185, 200, 225, 250

    Last was not at full depth. Should have had spotters.

    Grace 5:17
    30 C&J @ 115#

    1 min plank

    Everything felt pretty good. Squats went up pretty easy this morning. Don’t know if its the later time in the morning as I’m traveling. Weighted the bar and it was 45#. Couldn’t find a skipping rope to do the prescribed WOD, so I did this since I missed it earlier this year.

    1. Personally I feel a huge difference between the 6am class and the Sat 10am class. It’s only a 4 hour difference but still a factor. You’re benefiting just as much (if not more) from the early classes though

  11. WU x 2

    Front Squat x 1:

    125-135-145-155-165 (PR)

    WOD: RX:
    Time: 8: 49…I think…forgot my time and I am at work!

  12. Wu x2

    25 lAte burpees
    20 v sits

    Wod as rx’d: 16:42
    Wu x2

    25 lAte burpees
    20 v sits

    Wod as rx’d: 16:42

    Veery happy I completed it as prescribed,,,
    My Du are usually very akward feeling, today half of them felt pretty good!! 😛

    Feeling pretty hardcore working out at 7am this morning! 6am tomorrow..!?£¥%#!!!!

  13. OHS 3’s

    65-85-95-105-115 (same as yesterday, been since at least sept since i went this heavy overhead, felt good!)

    WOD as rx’d : 7:46 (PR by over 2min)

  14. WU x 2
    Push Jerk 5’s: 135-145-160-185 (stopped here, feeling pretty heavy today and technique not too good)

    WOD as RX’d:


    Happy with my time, high rep leg exercices probably being my biggest goat. Will feel the legs tomorrow morning (they’re almost numb right now!)

  15. CFWU x 2

    Strength – Overhead Squats x 3

    WOD – 3 Rounds of
    50 Double Unders
    75 Squats

    Time: 16:47

    Double Under, Single, Double Under, Single. Took me a bit to get 50 Double Unders in…

  16. WU x 2

    Cleans x 3 reps.

    3 Rounds
    150 single skips
    75 squats
    Time = 11:50
    Ugg…all those squats…brutal!

  17. Shelley Buechler

    WU x 2

    Strength – deadlift x 1
    65 – 75 – 85 – 95 – 105

    WOD – 3 rounds of 100 singles, 50 squats

    Time: 14:11

    Ugh! This was tough for me!

  18. WU x 2

    Strength – deadlift x 5
    65 – 75 – 85 – 95 – 105

    WOD – 3 rounds
    100 singles
    50 squats

    Time: 13:38

  19. WU X2
    Strength: Front Squats (X5)
    85 – 95 – 100 (X2)
    Stopped there, as struggling with my wrist; didn’t want to push it… seem to have flexibility issues?

    Scaled WOD: 3 Rounds
    ~ 100 Singles
    ~ 50 Squats
    TIME ==> 9:29

    Kudos to everyone who did the RX’d WOD — especially if you also did yesterday’s leg burner!! Ouch… not looking forward to the hurtin’ tomorrow.

    ~~~ Happy 1 year Anniversary Karen (CF Fred.) ~~~

  20. Front Squat 3RM –> 135-155-175-195 (stopped there because my left knee started to hurt)

    WOD –> 12:24

    That is really not a good performance for me.
    My left knee bugged me throughout the WOD (the front squats didn’t help)
    I didn’t want to push it too hard because 2 weeks ago I could barely walk on my left leg.

  21. Karen (CF Fredericton)

    Warm up

    Cleans – build to 80. X 3

    Got a few tips from Kevin – need to work on early arm bend.
    And bum out


    3 rounds
    50 double unders
    75 squats

    Time 18:49 –

    Rough but I refused to scale to singles tonight as today is my CF anniversary.

    Got a PR – 24 Dus iN a row

    Thanks for counting for me girls! It really helped!

  22. CFWU X 2
    Back Squat(5’s)
    75-85-95-95-95 need to watch form, knees.

    WOD scaled
    3 Rounds
    100 singles
    50 squats
    time=10:51 i think, book is in the car.

  23. WUx2

    Strength – Cleans x5
    95-115 used 115 to work on proper techniques for the remainder. Getting better. Jeff, Marc and Kevin, thanks for the coaching.

    WOD:3 Rounds of
    50 DU
    75 Squats

    Time –>11:50

    Did my first 20 DU’in the 1st round. 🙂 Took some time to do the 20 but am happy I stuck with them.
    Then 90 singles for the remainder of that one, 150 singles for the last 2.

    Great work evening folks!

  24. CFWU x 2
    Strength x 1
    Front squats: 75-85-95-120-135(PR)

    WOD 3 rounds:
    20 du’s and 90 singles
    75 squats

    time: 17:32

    Good post about posting yesterday. I haven’t really posted since i’ve been back in July, and it made me realize how important it can be! I do have an old book that I wish I didn’t have to refer to, so if I start posting eventually I won’t need to keep those old journals 😀

    Oh yeah, my legs are numb! Can’t wait for tommorrow morning teeheehe….

    1. i know! i have my old journal just sittin’ on the shelf in limbo… do i throw it out? naaah….
      actually, imagine having like 30 old journals… all those days of pain and love all wrapped up into one!! I feel so gratefull to do physically healthy!!! 😀 🙂

  25. Push Jerk – 3RM
    95-135-145 (stopped for sore abdominal)

    WOD Rx’d —> 14:04

    Not too happy with the result. Last year doing singles I did it in 13:03. The squats were really slow today after yesterday’s WOD.

  26. CFWU x 2

    Push Jerk x 1
    95-115-130-145-155PR 🙂

    WOD 3 rounds

    150 singles
    75 squats

    Time: ???

    Forgot to write down…Kevin???

  27. CFWU x 2
    back squat 3RM
    WOD as Rx’d -> 9:58
    then 1m30s after the WOD I did a 500m row in 1:38.5 to build my cardio

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