Double Down

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

Are you down with burpees?

75 thoughts on “Double Down”

  1. Andy

    WU x 2

    WOD: double strength day
    -Overhead Squats 5x 95-105-120-135-140
    -Shoulder Press 5x 95-110-125-135-150×4

    Practice: HSPU

  2. Elba

    WU x 2

    WOD
    Double Strength Day
    OHS 1’s
    70-75-80-85-90-95(PR)

    Shoulder Press 5’s
    60-65-70-70-75(F) my arms are super fatigued, good thing tomorrow is my day off :)!!

    Thanks Kev for coaching me on the posture/breathing πŸ™‚

    Practice DU’s!!

  3. Rachel

    WU x 2
    WOD: double strength day
    -Overhead Squats x 3
    55, 60, 65, 70, 75
    -Shoulder Press x 1
    50, 60, 70, 75 (F), 75(F)
    Elba it was nice sharing the bar with you this morning

    cash out – lacrosse ball on shoulders
    Practice: Double under finally got a couple in a row

  4. Gilles

    WU x 2
    WOD: double strength day
    -Overhead Squats x 5
    45, 65, 70, 85×4, 90×3
    -Push Jerk x 5
    95, 105, 120, 135, 140

    Practice: Double under

  6. Blake

    WUx2 – continuing to work on kips, ring dips & toes-to-bar

    Double Strength Day!

    Bench Press
    95(3) – 135(3) – 165(3) – 175(2) – 185(1) PR
    Thanks for sharing the bench guys! Denis you are a bench BEAST! Nice work!

    Front Squat x 1
    135(3) – 150(3) – 170(3) – 195(1) – 210(1) – 215(1) PR

    Annnd, my FIRST MUSCLE-UP! Fortunately Darsey was there to witness it. I managed to get 4 in total and I think Kevin managed to get the last on video.

    All in all a great CrossFit day!

    4. Blake

      Totally not planned at all. I just walked over and decided to try and it “clicked”. Super stoked! Thanks guys!

  7. Trent

    WU x 2

    WOD: Double strength day

    -Push Press 3’s
    105 115 120 130 135

    -Back Squat 3’s
    110 115 125 135 140×10

    HSPU Progression with Negatives and hallow position (not quite there yet)

    3 rounds of 5 – weighted pullups #20

  8. Joanna

    C&J x3
    80 90 100 105 110

    Shoulder Press x5
    50 55 60 65 70×4

    Few PRs and firsts this morning, great way to start the day!

  9. Shannon

    WU X 2 (practicing T2B)

    Double Strength Day

    Front Squat x 5
    85-95-105-115-125
    Good Job Jocelyn!! We underestimated overselving. Pat, thanks for putting up with us ha!

    Deadlift
    105-115-125-145
    (Math was not at its best this morning…jump 20#)

    Cashout
    Double Unders πŸ™‚

    Fun, relaxing morning! Good work 6am.

  10. Heather (Mum)

    Congrats Blake. Awesome job.
    WU x 2
    Double strength X 1
    Back Suat
    55-65-75-85-95-100
    Cleans
    45-50-60-70-75(F)

  11. Kevin

    Back squats x5
    135-155-185-205-225-245

    Cleans x2
    135-155-175-185-195-200-200

    Lots of success at the gym this morning! Awesome to watch!

  12. Darsey

    Bench press
    95-135-165-185 x 5. 205x 2. 215 x 1 ( PR)
    Front squat x 5 to 180
    2 muscle ups
    This was a nice change of pace

  13. Maria

    WU x 2
    SIngle Strength

    Cleans x 5
    55-65-75-80-85

    Felt pretty good, I think my technique is coming along.

  15. Gillyon

    CWx2
    Push jerk (5). 45-65-75-85. Dropped down to 45 and worked on technique.
    Worked on OHS technique with 15lbs
    Worked on DUs and pull ups

  16. Angela

    Express Class
    1 Strength – Thrusters
    X5 45-55-65-75-85-95
    x1 100#
    Going to try for more, but had to go back to work…think I can do better

    Fun…enjoy the strength WODs

    practiced toes thru rings …. not as succesful πŸ™

  17. Jane

    Shoulder Press -> 40×5 – 40×5 – 45×5 – 50×5 – 55×5 (amrap)

    Deadlift -> 75×5 – 90×5 – 110×5 – 125×5 – 140×9 (amrap)

    Run 3.2 km -> 20 min.

  18. Hannah

    Good job, Jane! Good job, Blake!

    wu x 2

    Liked getting 2 “5’s” out of the way:

    back squat: 90, 100, 105, 112, 120
    cleans: 55, 60, 65, 70, 75

  19. Tracy S

    WU X2

    FRONT SQUATS: (X5) 90 -95 -100 -105
    Felt heavy tonight, so stopped there.

    OVERHEAD SQUATS: (X5) 15 – 20 – 25 – 30 – 35 – 40 – 50
    Finally feeling like my shoulder is healing. Had tried up to 25# once last month, but otherwise, no weighted OHS’s for over 6 months. Started light, and felt good, so kept increasing!!! Felt some tightness, but no pain. Glad to be finally getting some overhead strengths back in my rotation.

    Double Under Practice for some cardio… did a few sets, and matched my previous PR of 36!

  20. Patrick Arseneau

    WU x 2

    Push Jerks 10x
    45-65-75-85-95
    This session was “rehabilitation” for me. Haven’t done a single Push Jerk since Christmas. And it felt like it too.

    Snatch Balance
    45-95-115f-115-125f-95-125-125

  23. Marcel

    WU x 2

    Back Squat x 3

    185-195-205-215-225

    Bench Press

    125 x 3, 135 x 3, 145 x 3, 155 x 3, 165 x 1, 175 x 1, 185 x 1

    I tried 190 and failed — I was pumped at the gym because I thought I beat my PR, but I only matched it. Still great sharing the bar with the boys tonight!

  25. Greg Mac

    WU x 2

    Bench Press
    95×5, 135×5, 165×3, 175×3, 185×3 (PR)

    OHS x 5
    65-75-85-95-100 (PR)

  26. Heidi

    WU x 2

    Push Jerk x 3: 85-90-95-100-105
    (Split jerked my last 2 rounds)

    OHS x 3: 85-90-95-100-105
    Cashout: 800 m. run

    This was a nice change of pace at the gym. Some serious bench pressing by the guys this morning. Denis…that was very impressive. Unfortunately, I was on my run when Blake did his muscle ups, so missed it. Congrats. Big morning for sure.

  27. Jeff S

    1xmob
    2xwu

    Double strength
    Bench
    95×5-135×5-155×5-185×3-195×3-205×1

    Back squat x3
    45×10-95×8-135-155-185-205
    Dropped to 135 and did set of three sitting at the bottom for count of three.. Hopefully increase mobility in my knee..

    Thanks for sharing the bar Lora.. And for sticking around for an ‘extra’ class πŸ™‚

    2. Jeff S

      I don’t believe that bench and back squat are suppose to be close together like that ! πŸ™ not the model your looking for.. I’ll trade for your ratio? That’d put my back squat at 400 ish? Mucho better!! πŸ™‚ yup I’ll take that!

  28. Lora

    Mobility
    WU x 2 (did ring dips and toes thru rings on second round)

    “Double Strength Day”

    Push Jerk (x3)
    65(10)-85-100-115-125

    OHS (x3)
    45(10)-65-75-85-95

    Stayed around with next class and did:

    Bench Press (x5)
    45(10)-85-95-105-115(3)

    Daily squat (x1)
    95-135-185-205-225

    1. Jeff S

      An extra class? Is two sessions of strength not enough? Lol. Nice work on bench and back squats! πŸ™‚

    1. Francis

      WU x 2
      β€œDouble Strength Day”
      Deadlifts 5 x 185-200-230-255-285 (10# PR)
      bench press
      115×5; 135×5; 155×5; 175×5; 195×5; 225×3; 245×1 (matched PR)

    2. Frank

      wu x 2
      deadlifts x5
      185-200-230-255-285 (10# PR)
      bench press x 5
      115×5; 135×5; 155×5; 175×5; 195×5; 225×5; 245×1 (matched PR)

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