Today is a double strength day. Work your way down the strength rotation.
Reminder of the Nutrition Session tonight at 7:30. If you’re still interested, show up with $10 and you’re in.
Dress shoes - taking over the footwear market in CrossFit
37 thoughts on “Double Down”
Marc H.
**REMINDER**
there will be a class this Sunday from 10:30am to noon. Please you need to register on z-planner to attend. Cya there brothers and sisters
Darsey
LOL Kevin! I am not starting a trend everyone, just forgot my sneakers that day and Kevin was kind enough to share the photo evidence. Ha Ha.
Dear Inverted Burpees:
What the !@#$% did I ever do to you???
Sincerely,
Lora (and her aching left butt cheek)
Guy
I’m *&^%$ soar too!
Guy
* sore that is
Chantal L
Maybe you could try sitting on balls…. lacross balls that is! teehee
Michelle
WU x 2
Double Down
Front Squat x 5
55-65-75-85-90
Deadlift x 5
95-105-115-125-140
Heather (Mum)
WU X 2
Double Strength
Overhead Squat X 5
20-20-25-25-30
Will we ever be friends? I can’t picture it.
Shoulder Press X 1
35-40-50-55-65 Tried 70. Unsuccessful.
I liked this WOD.
Tim
WU x 2
Double Down
Push Jerk x 5
135-150-165-185-215
Overhead Squat x 5
95-110-120-135-155(only got 3)
Guy
CFWU x 2
Deadlifts x 3
205-225-245-275-310
Push Press x 3
120-130-140-160-185
Row 500m
Time:1:45 One second slower than my PR.
Jamie
CFWU x 2
Deadlifts x 3
245-265-290-330-370
Push Press x 3
105-115-125-140(2)-135
Row 500m 1:34.7
Marc H.
Squat cleans
135×5
155×2
175×1
195×1
215×1
220x1PR
OHS 1’s
95-115-135 matched PR but stoped due to shoulder soreness
Raychell
WU x 2
Double Down
Push Jerk (3’s)
35-45-55-60-65
OHS
35-40-45-50-55
Strength was tough for me tonight. I wasn’t feeling it.
Thanks so much Marcel and Jeff for helping me with the kipping toes to bar tonight! I think I finally have it! I did 4 in a row and then 6. It felt awesome! Gotta keep doing them in my warm-up. I left feeling more pumped that I did during the strength.
17 Pullups (tried for the PR but no momentum in my kip)
Row 500m
1:42
A few sets of kipping T2B
Great job 6:30 group!
Heather S
WU X 2
Double strength:
Shoulder press 3’s
50-60-70-75-80 (2) – 80 (1)
Front Squat 3’S
95-115-125-135-145
Toes thru Rings X 10
T2B X 0 🙁
Box Jump practice (unbroken)
12″ + 45# x 9
12″ + 45# x 10
12″ + 45# + 25# x 10
12″ + 45# + 25# x 10
Arms and shoulders really tired from Tuesday, so no PR’s today even though shoulder presses started out going up really well. Front squat form coming along better – still need more practice keeping elbows up but now I can feel it when it’s wrong.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
**REMINDER**
there will be a class this Sunday from 10:30am to noon. Please you need to register on z-planner to attend. Cya there brothers and sisters
LOL Kevin! I am not starting a trend everyone, just forgot my sneakers that day and Kevin was kind enough to share the photo evidence. Ha Ha.
hahaha!! Nice!! 😉
That’s ok… Just makes you more HaRdCoRe 😉
I may give my ski boots a try…great stability…may suck for box jumps tho…
WU x 2
Double Down
Backsquat x 5
85-95-105-110-115
Cleans x 5
55-65-70-75-80
Worked on Kipping T2B’s, managed to string 8 together.
I enjoyed today’s class. Thanks Patrick!
Good morning at the gym. Lots of heavy lifters.
Back Squats x5
135-185-205-225-245-265 (pr for reps)
Split Snatch
95×3
115×3
135×1
145×1
145×1
145×1
155×1
Haven’t done these in a long time. They felt pretty good this morning.
Are you playing the “Weighting” Game?
http://robbwolf.com/2012/01/18/the-weighting-game/
WU x 2
Double Down
Front Squat x 5
75-85-95-105-115
Deadlift x 5
95-105-115-125-135
Worked on kipping t2b.
WU x 2
Double Down
Back Squat x 5
80-85-95-110-125
Cleans x 5
85-90-100-115-130
Worked on kipping t2b but need a lot more work.
Dear Inverted Burpees:
What the !@#$% did I ever do to you???
Sincerely,
Lora (and her aching left butt cheek)
I’m *&^%$ soar too!
* sore that is
Maybe you could try sitting on balls…. lacross balls that is! teehee
WU x 2
Double Down
Front Squat x 5
55-65-75-85-90
Deadlift x 5
95-105-115-125-140
WU X 2
Double Strength
Overhead Squat X 5
20-20-25-25-30
Will we ever be friends? I can’t picture it.
Shoulder Press X 1
35-40-50-55-65 Tried 70. Unsuccessful.
I liked this WOD.
WU x 2
Double Down
Push Jerk x 5
135-150-165-185-215
Overhead Squat x 5
95-110-120-135-155(only got 3)
CFWU x 2
Deadlifts x 3
205-225-245-275-310
Push Press x 3
120-130-140-160-185
Row 500m
Time:1:45 One second slower than my PR.
CFWU x 2
Deadlifts x 3
245-265-290-330-370
Push Press x 3
105-115-125-140(2)-135
Row 500m 1:34.7
Squat cleans
135×5
155×2
175×1
195×1
215×1
220x1PR
OHS 1’s
95-115-135 matched PR but stoped due to shoulder soreness
WU x 2
Double Down
Push Jerk (3’s)
35-45-55-60-65
OHS
35-40-45-50-55
WU x 2
Deadlift 5’s
120-130-140-160-180
Back Squat 5’s
75-85-95-105-120
Squat Cleans – 5RM
95-115-135-155-170 (PR for reps by 5#)
Push Jerk – 5RM
135-145-160-170-180 (PR for reps by 5#)
WU x 2
shoulder press x 5
95-95-110-120-130 (failed last 2)
front squat x 5
115-135-155-175-195
1x mob
2xwu
Strength push jerk x 3
95×10-135-155-165-175-185
Strength OHS x 3
45×10-65-85-95-115-125
Skill.. Worked on T2B kipping.. Kinda got the motion and it will come with practice..
MOB
WU x 2
Strength: Back Squat X 5
100-110-120-130-140-150
Cleans
65-70-80-95-100
Hellavalot of kipping T2B’s
WU x 2 (pushups on rings and ugly toes 2 bar)
Daily squat to 225#
OHS (x5)
45-65-75-85-95
Push Jerk (x5)
85-95-105-115-125(3)
Practiced kipping toes 2 bar
WU x 2
Strength:OHS x 10
55-60-65-70
Cleans x 1
95-115-125-130-135(fail)
Strength was tough for me tonight. I wasn’t feeling it.
Thanks so much Marcel and Jeff for helping me with the kipping toes to bar tonight! I think I finally have it! I did 4 in a row and then 6. It felt awesome! Gotta keep doing them in my warm-up. I left feeling more pumped that I did during the strength.
WU x 2
Push jerk x 5
85 – 105 – 115 – 135 – 155 – 165
OHS x 5
95 – 115 – 125 – 135 – 145
Fun workout!
WU X 2
Shoulder Press x 5
75-85-95-105-115
Front Squat x 5
115-125-135-160-175
WU x 2
Strength #1
Deadlift x 3 reps
135, 155, 175, 195, 225lbs
Strength # 2
Push Press x 3 reps
135, 145, 155, 165, 175lbs
WUx2
OHS X3
75-85-95-105-115
Good Mornings X3
95-115-125-135-155
17 Pullups (tried for the PR but no momentum in my kip)
Row 500m
1:42
A few sets of kipping T2B
Great job 6:30 group!
WU X 2
Double strength:
Shoulder press 3’s
50-60-70-75-80 (2) – 80 (1)
Front Squat 3’S
95-115-125-135-145
Toes thru Rings X 10
T2B X 0 🙁
Box Jump practice (unbroken)
12″ + 45# x 9
12″ + 45# x 10
12″ + 45# + 25# x 10
12″ + 45# + 25# x 10
Arms and shoulders really tired from Tuesday, so no PR’s today even though shoulder presses started out going up really well. Front squat form coming along better – still need more practice keeping elbows up but now I can feel it when it’s wrong.
WU x 2
wu x 2
WOD : Double strength
Push Press x 1
95,105,115,125,140,155(PR#5)
Dead lifts x 1
185,225,275,295,315,320(PR#5)
Practice skill of the week
Wu x 2
WOD: Double strength
Back squats
3 x 130,140,155,175,200 (no rep on the last one as per kevin)
3 x 200 again
Clean
3 x 90,95,100,115,130
wu x 2
WOD : Double strength
Push Press x 3
50,55,60,70,75
Practice skill of the week
Back squats x 3
70,75,85,95,105,95 have to work on going lower on my squat
Practice skill of the week on the rings