Double Down

Reminder that the gym will be closed this weekend due to the Olympic lifting seminar. 

Today is a double strength day. Work your way down the strength rotation.

Cashout – Try a rope climb

If you have extra time, work on a “goat” (something you suck at).

Some Oly class action
Some Oly class action

66 thoughts on “Double Down”

  1. Double Down!

    Cleans x 5

    Jerks x 5

    Cashout: rope climb to the top. That’s high!

    Fun morning, great sharing both bars with you Michelle! and you too Gab.

  2. WUx3 (Subbed Pull-ups for Bar MU’s for second set)

    Double Down

    Push Jerks X5
    Still need to make sure I open my knees a bit. Seemed to help on the last 95.

    OHS x5
    Great sharing the bar with you Michelle and Maria!

    Attempt at L Rope Climb. Broke the L at the top so will need to redo, a No Rep!

    Great work morning folks!

    1. WOW Gabe! Rope climbs without using legs are really tough! Good for you! Always so impressed with your core strength 🙂

  3. Mobility

    Double Down! (my favorite WOD 😀 )

    Overhead Squat x5
    35, 45, 55, 60, 65

    Shoulder Press x5
    65, 75, 85, 95, 100

    Both feeling pretty heavy! Had to really fight for the last rep on shoulder press.

    Worked on cleans at 65, 95, 75 for my ‘goat-work’. Thank you for the help Marie-Noelle 🙂

    Cashout: Rope climb!

    Good job today 6am crew!

  4. WU x 2


    185×5 ( a few fails while working on form but did five successful ones at least)

    Floor press


    Great morning. Thanks Marie-No

  5. wu x 2

    Deadlifts x5
    205-215-225-235-240 PR #5

    Push Press x5
    Focused on moving head out of the way to drive bar straight up.

    Goat: Butterfly pullups. – Tired a wide grip and had a nice flow. Then tried a closer grip (hands just outside shoulders) had a good flow as well. Bar was aprox eye level with 7-8 reps.

  6. Mob WU x 3

    Double Down WOD

    Shoulder Press x 5

    Front Squat x 5

    Goat: Pull ups w/black band – should’ve tried those BEFORE the WOD, had no arm strength left, only got 3 completed.

  7. Press x2

    Situps x10
    65-75-85-95 (PR!)

    Tried the CrossFit Mom workout posted today.
    3 rounds
    3 rope climbs
    200m Run
    10 HPC (135#)
    200m Run


  8. Shawn Johnson


    Double Down

    Cleans x 5

    Jerks x 5

  9. Since I’m not really allowed to do much for strength and today is a double strength day I tried a CF Mom WOD instead.

    3 Rounds
    3 “Mommy” Rope climbs (from sitting to standing)
    200m ‘run’
    10 Hang power cleans 55#
    200m ‘run’


  10. Mobility
    WU x 3 (all three rounds of pullups with purple band)

    Double Strength Day

    Back Squats x 5
    115-135-155-165-180 (10#PR)

    Cleans x 5
    85-115-120-95(dropped back to focus on technique)

    800m Run

    1.2k run (home)

    Great coaching Marie-Noelle.

    1. Congrats on your back squat PR! That’s awesome! And an extra little 1.2k run home? Nice work. Love seeing this progress you’re making 🙂

  11. Heather Colleen

    WU x 3

    Double Strength:
    Push Press (1 arm, dumbbell)

    Back Squat with barbell:

    Thanks for the coaching, Marie-Noelle!

    500m row: 2:00 exactly – first time with both arms in 12 weeks…and it was a 21 second PR!

    1. WOOT WOOT! Congrats on rowing with TWO arms! That’s great. You will be going overhead with both arms in no time.

  12. Fun day today!

    WOD: WU x 3 (“unofficial” butterfly pullups & regular situps…no samson stretch)

    Weighted Situps x 5 (because all the cool kids are doing them)
    45 – 65 – 75 – 85 – 95

    Shoulder Press x 5 (should have done these first…duh)
    105 – 115 – 120 x 3 (wrist felt odd so stopped there).

    Run 800m: 3:44

    Da Ropes:
    — Arms-Only Rope Climb
    — Donkey Kong double-rope climb (to red tape)

    Quickie Double Under Practice
    –Focused only on rhythm, managed 3 in a row. Felt like I was not jumping high enough but was probably rope/hands coming up.


  13. Very fun day today!

    Mob WU X 3

    Front Squats up to #65
    Deadlifts up to #135

    Good times…stayed clear of the rope…I will get the courage one day to tempt it.

  14. Double Down!

    Cleans x 5

    OHS x 5
    65-70-75-80 x3

    Dear OHS, why were you so hard to get along with today? You may have one today’s fight, but not the battle.

  15. Wux3
    Double strength
    Strength 1 x5 dead lift
    No more time
    Rob Brydges

  16. Mobility

    Double Down 🙂

    Shoulder Press (x5)
    *felt heavy today 🙁
    Nice sharing a bar with you, Heather and Julia.

    Front Squat (x5)
    Great sharing a bar with you, Tim. I don’t get to see you very often.

  17. wux3
    Double Down

    front squats x5

    deadlifts x5
    225-245-280-315-350(3) 5# PR

    great sharing the bar with you Chris and Marcel

  18. mob wux3
    double down
    back squat hold 2 sec at the bottom
    135 x5 155×5 175×5 195×5 205×5
    95×5 115×5 135×5 145×5 155×2
    155 failed 2 155×2 160 x1 pr 5#

  19. mob

    Double Down

    Push Press

    Back Squat

    Run 800m – 3:49

    Attempted rope climb – didn’t work out so well, but at least I tried a couple times

  20. Mobility
    WU X 3

    Split Jerks X 5


    OHS X 5


  21. Front Squat
    5x 80-85-95-105-115 (reset)
    Nice sharing the bar with you Alex and Nick! Nice meeting you both.

    5x 85-95-100-110-115 (pr)

    Fun night at the gym 🙂

    1. Congrats on your clean PR 🙂 Wish I could have seen it 🙁 I bet your form was spot on!

  22. Alexandre Bergeron

    Mobility + Wux3 (Pullups without band yay!)

    Strength 1 : Front Squats x5

    Strength 2 : Deadlifts x5

    Felt good! Went up a bit over what I was supposed to on the deadlifts but they felt really good…

  23. WU x 2

    Push press x 5

    Back Squat x 5

    Cash Out: Rope climb to the top. Scary part was coming back down.

  24. mob wux3

    back squat


    rope climb made it to the top. 🙂

    worked on making pullups more smooth for mulitiple reps without resetting.

      1. With all of he good trainers around making sure you are doing it right it is hard not to.

  25. WU x 3

    Front Squat x 5

    135 155 165 175 185

    Deadlifts x 5

    185 225 245 255 Stopped here back was feelin’ a little iffy.

    Had to do an arms only rope climb to keep up to Chris & Jeff.

  26. wux3
    Double Down

    front squats x5
    150-170-195-220-245(2) PR of 10#

    deadlifts x5
    225-245-280-225 – back was bothering me so I stopped

    great sharing the bar with you Frankie and Marcel

    rope climb – all arms!!!

  27. mob

    push jerk x 5
    95-115-135-145-155-135 (dropped down for form, lifting heels on dip)

    OHS x 5
    45-45-45-45-45 brutal on shoulder tonight for some reason.. each set separated by a few minutes of shoulder mobility to no avail.. attention needed here! lol..

    love double down days except for jerks followed by OHS! lol..

  28. Mob
    Wall balls 20 @6lbs, broken in 5.

    Back squats
    In between practice toes/bars (much harder today)
    Power Cleans

    Thanks for a great class Kevin & Joanna.
    Special thanks to Jenn B for taking Aidan on 800m run he really did appreciate and so did I 🙂

  29. Mob
    Wu x 3

    Push jerk 5 rm to 85#

    ohs 5rm
    35-45-55-65(3)-65(4)… Limiting factor always wrists…

    Practiced attempting muscle ups… Long way to go but must start somewhere…

    Thanks for excellent coaching M.-N.!

  30. Mobility
    Wu x 3 (2 rds butterfly pull ups 10 un broken 3 rd strict very broken) thanks Kevin for the tips on the pull ups

    Double strength
    Clean and jerk


    Thanks Jo for the tips.
    *clean – get under the bar faster
    *jerk- need to push butt back and keeps back on my heals and not lift them during dip

    Cash out 800 m jog

  31. Mobility
    WU x 3

    Double Strength:

    Clean @ 5×50-55-60-65-70

    Push Jerk @ 5×50-55-60 then worked on 65#, having to put the bar down after the first 3, then again after a few singles.

    I was hoping to get up to 70# on the Push Jerk, because I would be one step closer to the weight that I had to use during the Open (75#) and I really want to be able to nail that one! It was my 1-rep WOD of awesomeness, back then. 😛 I’d like to get 5 out of it soon! LOL!

    Oh well…it shows me that I need to be diligent and put in the work! It will come! 🙂

    Thanks for the help with form tonight, Joanna!

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