Double Down

By / February 18, 2014

Today is a double strength day. Work your two (or one) strengths of your choice.

Cashout – 30 Stiff-legged Wall Balls (must clear the 10′ line to count, no dip – just arms)

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

Can you find Blake in the picture? He's now CrossFit Kids certified!
Can you find Blake in the picture? He’s now CrossFit Kids certified!

95 thoughts on “Double Down”

  2. Valerie Arseneau

    Mob + WU x1

    squat cleans
    85×3 95×3 100 (F) 95 x1 95×1
    Usually one of my fav lifts but it wasn’t happening this AM

    Snatch balance 5×35
    Shoudler was hurting so I switched to shoulder press

    Shoulder press
    55×5 – 60 x4 – 60 x3

    Cashout – 30 Stiff-legged Wall Balls @ 4#
    These were annoying lol!! My aim was horrible!!

    I think I forgot my purse. I will swing by after breakfast to pick it up.

      1. Valerie Arseneau

        Thanks for the laughs Alaina. Compensated for my ego getting beat up this AM. Always fun to be lifting next to you!

  3. Alaina

    Mob. and WUx2
    Cleans: 5 x (55, 65, 75, 85), 2 x (90), 1x (95) PR!!!! Thanks Mario
    Shoulder Press 5 x (35, 45, 50, 55) 4 x (60) 2x (65) PR!!!!!!!
    30 stiff legged wall balls at 6 lbs. These were very hard. I think I had to do at least 40 to get 30 over the line.
    Great class early morning folks!!!

  4. Shane Hayes

    Mobility
    Wu x 1.5
    Group mobility and Wu
    Strength strict hspu
    5
    3 @ 2.5” defecit
    2 @ 5” defecit
    F @ 8” deficit, kipping a couple and did negatives.
    Used 25# plates
    Practice du’s and mu’s. For some reason I have Lost my mu’s. Failed a few times then strung 4 together fairly easily. I guess I just need to practice them more. Did a few bar mu’s also.
    30 stiff legged wall balls @ 14#. Did a few more than 30 with no reps.. Unbroken.
    Great class Mario, great work 6 amer’s.

  6. Kevin

    Popped in early for the Lab.

    Push Press x3
    135-155-170-170-170-170-170

    Snatch Grip Deadlift x5
    135-135-135-135-135

    Hang Power Snatch (knee) x2
    95-115-135-135-135-135-135

    Cashout – Stiff-leg wall balls @ 14#
    Did in 2 sets of 15 (about 5-6 no reps)

  7. Adam P

    Mobility
    WUx1

    Group WU

    Double Strength:
    Front Squats to 125×5
    Shoulder Press to 95×4

    Cashout – Stiff-leg wall balls @ 10#
    Did 10 at 10# (many many no reps…)
    Finished at 6# (several more no reps)

    Took it reasonably easy today, been out a while

    Good class 8am crew!

  9. Vanessa Champion

    Mobility and WU
    More hip mobility
    2min skipping
    5x10sec ring holds

    Double strength
    Cleans 55#x5, 65×5, 75×3, 80×3, 85f, 85×1 PR 5# …but it was ugly and need much work

    OHS
    25#x5, 35×4, 40×3, 45×2 PR 5#

    30 stiff leg WB @4#. Very awkward to not dip at all!

  10. Kevin Mack

    Group Warmup

    Front Squats
    95(5)-135(5)-185(3)-205(3)-220#(2) PR of 15# from Jan. 13

    Cleans
    65(5)-85(5)-105(3)-135(3)-150(1) PR of 5# on the cleans

    Stiff leg wall balls 8#

    Great sharing a bar with you as always, Davis.

    Thanks for the great coaching Kevin.

  13. Jack

    Wu x 1

    Snatch – working on landing low in the squat. Low weight, perfecting form.

    45×5,65×5,65×5,65×5,65×5

    – Much better. Switched to hang just to work on the hip pop and extension. Landing is getting much more solid.

    Split Jerk – Never really practiced these but they need to be developed.

    95×3,95×3,135×3,155×3,175×3

    – These went very well. Much easier than I thought. Could have gone heavier.

    30 stiff leg wall balls.

    10 @ 20#
    30 @ 14#

    -Hard, nuff said.

  14. Sebastian

    WUx2 (incl. 4 MUs – finally got the kip back!)

    KBS
    45×10 53×10 70×5 70×5 70×10 (never tried the 70lb kettle bell before. fe;t good once I got used to it)

    Got my first bar MU – PR!

    Snatch
    45×5 65×3 85×3 100×3 115x1PR
    Need to work on keeping the bar close and not doing a powers snatch followed by OHS.

    Thanks for the tips Blake and good job!

    30 stiff leg wall balls @ 20#

  15. Jenn M

    Shoulder Press x5
    35-35-45-45-65 .. I’m very happy with the 5reps at 65# since I’ve never had that weight before!

    Front Squat x5
    35-35-35-35-35 (still have trouble with not lifting my heels so I stayed at the same weight throughout)

    Practiced my double unders since I’m not very good..YET

    Cashout
    30 Stiff-leg wall balls @ 10# ( I found very difficult not to use my legs at all!)

    Congrats Blake!!! 😀

  16. Maria

    WUx1

    Group WU

    Double Strength:

    OHS up to 95x 2 (10#PR)

    Shoulder Press up to 85#x1 (5# PR)

    Very happy with my OHS PR that’s been in a goal for the last year or more.
    Thanks Mario!

  17. Crystal

    WU X 2
    Group WU

    Double Strenght:

    Dead Lifts 155 x 5 (10#PR) Next time will go heavier…this felt easy.

    OHS 65 x 3 (20# PR)

    30 Still-leg wall balls @ 6# Twas a funny thing to try.

    Thanks Mario!

  18. Steph L

    Mobility
    WUx1

    Group WU

    Double Strength:

    Squat Cleans:
    55×5
    85×5
    95×5
    115×3
    120×2(PR for Reps)

    OHS:
    55×5
    75×5
    80×3
    85×3 (10# PR)

    30 Stiff leg Wallballs @6# (Tried but not many counted)

    Great Job Nooners!

    Thanks Mario!

    3. Valerie Arseneau

      That’s nuts! Those are the numbers I was trying to hit this AM on the squat cleans but it just wasn’t happening.

      Man, good job!

  19. Mario

    A little tip to the later classes regarding cashout:

    If you cannot throw the ball over 10′ without keeping your heels completely on the ground, the ball is probably too heavy and you are using your calf muscles to compensate.

    Just sayin’. 🙂

    1. Blake

      Typically deadlifts, power snatch, clean and/or shoulder-to-overhead (any press), thrusters… but could be anything really.

      Anything that pops up will be from the floor no doubt..

      1. Heather Colleen

        I seriously wonder if Dave Castro watches that site and others like it to create WODs that are completely unexpected…

  21. Blake

    WU x 1 (sloppy WU)

    Back Squat
    x 5: 160 – 210 – 230
    x 2: 250
    x 1: 270 (PR)
    deload: 10 x 135#

    (Squat) Snatch
    x 5: 45 – 65
    x 3: 85 – 100
    x 1: 120 (PR)

    Getting better at not bottoming out on the squat…still needs work though. Still not up to my Power Snatch PR but getting there.

    30 straight-legged wall balls @ 20# … plus about 10 “off-the-heels” or too-low no-reps.
    probably not my funnest party game.

  22. Blake

    Thanks for all the Congrats guys, I am super-excited to start working with Coach Ron on such a great program!

  23. Josh

    Clean & Jerk
    105×5
    135×4
    165×3
    195×2
    215×1
    220×1 5# PR for clean and 15# PR for jerk.
    Practice MU’s on rings.
    Cash out= 30- 14# just arm wall balls.

    4. Josh

      Thanks guys!!
      Yes Denis it’s me. I have to venture outside my 7am bubble every other week because I drive my daughter to school.

    5. Josh Lover

      I just loved watching you PR today at the gym!!! I know you will get that Muscle Up soon!!!
      PS……. you up my muscles with out trying.

  24. Lance

    Mobility
    Wux1
    Group Wu

    Front Squats x5
    135-185-225-235-245

    Shoulder Press x5
    95-115-135-145-150

    Cashout 30 Straight leg Wallballs

  25. Jeff L

    Mobility
    WU X 1
    Group WU

    OHS

    5-5-3-3-1

    95-115-135*-135(2)-135(1)

    *did 3 but depth was not there for any of them

    Front Squats

    5-5-3-3-1

    185-225-265-285-310 (PR for 1RM of 10#)

  26. Heather Colleen

    WU x 1

    Cleans:

    55-65-75-85-95

    PR for form…I’ve gone higher but to quote Marie-No at the time “You got it up, but that was NOT a clean.” These might have been a bit slow on the elbows, but they were definitely cleans. 🙂

    Shoulder Press:

    34-45-50-55 (4) – 57 (1)

    I suppose the 57# is a PR although I only did 1…really wish my presses would come along faster… 🙁

  27. Darrell

    Wux2

    2 Bar MU
    Got 1 no false grip MU on rings
    Clean and Jerk x5
    105 135 155 175 195×4
    Snatch
    95×5 115×5 135×5 155×1
    30 Stiff legged wall balls at 20#
    alot of no reps

  28. Gilles

    mob wux1
    group wu

    WOD
    Double strength
    hang power clean
    pratice bending leg x 5
    65-95-105-115-125

    snatch x 5
    65-75-80-85-90

    30 wall ball straigth leg
    8 #

  29. Melanie

    Mobility
    Wux1
    DU practice (got 52 in a row)
    Group mobility

    Front squats
    55×5, 85×3, 105×3, 115×3, 125×3, 130×3 (PR for reps)

    Cleans
    55×5, 85×3, 90×3, 95×3, 85×3 (decreased weight to focus on technique)

    30 (half ass) Stiff legged wall balls @ 4#…Gross!

  30. Ryan F

    – Mob
    – WUx2
    – Group WU

    Front squat (x5-5-3-2-1-1)
    95-135-155-175-185-195

    Shoulder press (x5-5-3-2-F)
    65-85-95-105

    Stiff legged wall balls:
    10x 10lbs (too easy)
    20x 12lbs (suddenly a lot of no reps, 2# makes a big difference sometimes)

  31. Heidi

    WU x 1

    Snatches x 5

    35=45=55=65=65

    Shoulder Presses x 5
    45=55=60=65=70×2=70×3

    30 straight leg wall balls at 6#. Started with 10#, but they weren’t quite making it.

  32. Gillyon

    Warmup

    Worked on snatch and squat snatch. Did terrible. Wain.
    Practice mu on the rings. Getting closer. Thank you for all the tips tonight.

  33. Chris

    Mob + WU x1

    Power cleans
    135×5-155×5-185×3-205×2-225(F)-215(F)

    Shoulder Press
    95×5-115×5-135×3-145×2-155(F)-150(F)

    30 stuff legged wall balls 30 @14#, did 4 or 5 at 20#

    Fun sharing the bar with ya Craig and Frank 🙂

  34. Frank

    wux1
    group wu

    power cleans
    135×5 155×5 185×3 205(F) 195×1

    shoulder press
    95×5 115×5 135×3 145×3 160×1 165(F)

    30 straight leg wall balls at 12#

  35. Amy Hayes

    Mobility
    WU ( trying T2B but I’m just not getting it)
    Group WU

    Back squat x3
    75-85-95-100-105(PR for reps)

    OHS x3 from the floor
    20-30-40(x2)-40

    30 stiff legged WB @4# at least 15 no reps
    Practiced DUs but they just weren’t happening tonight.

  36. Craig H

    Mob
    wux1
    group wu

    power cleans
    135×5 155×5 185×3 205×3 225x1pr

    shoulder press
    95×5 115×5 125x3pr 135(f) 135(f)
    I am having a hard time starting it off my shoulders everything else seems to be working good.

    30 straight leg wall balls at 14#

    Great sharing a bar with Chris and Frank tonight.

  37. Trent

    Strict pullups
    10
    10 @ 15#
    5 @ 20#
    5 @ 20#
    5
    5
    15 kipping

    OHS x5
    65 – 95 – 115 – 120 – 125 – 135

    Shoulder Press x5
    65×10 – 85 – 95 – 105 got a kink on 5 rep and stopped, stretched instead.

  38. Jen C

    Mob + Wup x 2 (ring row day)
    Group Wup
    WOD: Double Strength Day
    Shoulder Press
    5 x 35, 5 x 45, 5 , 55, 3 x 65 (too heavy and poor form), 5 X 60

    Front Squat
    5 x 60, 5 x 65, 5 x 70, 5 x 75 (poor form), 5 x 80 (poor form)

    30 stiff legged wall balls @ 4lbs – lots of no reps along the way

  39. Brigitte

    MOB
    WU x 2

    Group wu

    Double Strength Day!!
    1) Deadlift :
    55#(5) – 65#(5) – 75#(5) – 85#(5) – 95#(5) – 105#(5) – 115(3)PR!
    2) Shoulder Press :
    35#(5) – 40#(5) – 45#(5) – 50#(5) – 55#(1)

    30 Stiff Leg Wall Ball @ 6#

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