Double Toe CleanerBy Kevin Wood / August 23, 2017 August 23, 2017 Push Jerk + Front Squat + Split Jerk Build up to Heavy 100 Double Unders 21-15-9 Med Ball Cleans T2B 100 Double Unders Handstands!
Shawn J August 23, 2017 at 6:57 am MOB WUx1 Group WU MOB Push Jerk Front Squat Split Jerk Build up to Heavy 45-95-115-125-135-145-155 100 Double Unders 21-15-9 Med Ball Cleans @20# T2B 100 Double Unders 12:07
Laura August 23, 2017 at 7:28 am MOB WUx1 Group WU MOB Push Jerk Front Squat Split Jerk Build up to Heavy 35-55-75-85-95-105# Haven’t done much lifting lately, felt so heavy today! 100 Double Unders 21-15-9 Med Ball Cleans @14# T2B 100 Double Unders 12:05 Rx Thanks Shane!
Greg August 23, 2017 at 7:51 am Crossfit 717 Harrisburg PA With Kelly Black (thanks for the workout) Wu tabata Strength Strict press 2 reps @ 135 1 rep @ 145 4 reps @ 145 Wod 5-8-13 HSP Deadlift @ 225 50 air squats Time 7:26
Gabriel August 23, 2017 at 11:16 am Great work Greg! You guys get to see a lot of US CrossFit boxes! Great to see them posted!
Greg August 23, 2017 at 6:11 pm Thanks Gabe. It is always fun to visit new boxes and it is made easier when you travel with a fello CFMer.
Mark D August 23, 2017 at 8:47 am MOB + Group Wu & MOB Push Jerk + Front Squat + Split Jerk Build up to Heavy WU – 45# – 65# 95# – 105# – 115# – 125# – 135# 100 Double Unders – 200 Singles 21-15-9 Med Ball Cleans – 20# T2B – Knee Ups 100 Double Unders – 200 Singles TIME: 11:45
Blake Reynolds August 23, 2017 at 9:14 am Push Jerk + Front Squat + Split Jerk to 195# WOD: 100 Double Unders — — 21-15-9 — — — Med Ball Cleans @14# — — — T2B (scaled to straight-leg raises) 100 Double Unders Time: 9:11
Chantal L. August 23, 2017 at 9:28 am Push Jerk + Front Squat + Split Jerk Build up to Heavy – went to 90. No wrist, shoulder or back pain. Yay. 100 Double Unders 21-15-9 Med Ball Cleans (12#) T2B (Hanging knee raises) 100 Double Unders 12:58 – that second set of double unders was not my friend. I swore at them. Alot. Every 5 reps or so.
Del August 23, 2017 at 9:32 am Push Jerk + Front Squat + Split Jerk Build up to Heavy 135-155-175-185-195 WOD – 11:07 Thanks Matt!
Samantha C August 23, 2017 at 9:40 am MOB WUx1 Group WU MOB Push Jerk + Front Squat + Split Jerk Build up to Heavy 35-55×2- 65×2- 75×2 First time doing a split jerk. 200 Single Unders 21-15-9 Med Ball Cleans @8# Hanging Knee Raise 200 Single Unders 11:37
Kelly B August 23, 2017 at 9:45 am CrossFit 717, Harrisburg, PA Change Plate WU – Arm circles forward – Arm circles backward – Up & behind – Over & across Tabata WU – Bend/Row – Squat Thrust – Air Squat – Mountain Climbers – Supermans – Hollow rocks – Jumping Squats – Toy Soldiers Strength: Strict Press #1: 2 reps @ 80% 65# #2: 1 rep @ 86% 70# #3: 4+ reps @ 92.5% 75# (2reps) WOD 5-8-13 Deficit HSPU (2×45/45+25) scaled to Pike Push-ups Deadlift (@155#) into 50 OH Lunges (45# bar) Time: 10:16
Heather S August 23, 2017 at 10:14 am Push jerk + front squat + split jerk: 35-55-75-85-95-105-115# New PR for my push jerk by 30# and new PR for my split jerk by 10# 200 singles 21-15-7 of: Med ball cleans 12# Toes to bars/knees to chest alternating when I got tired 200 singles 10:47 So sore from yesterday and my birthday is tomorrow so get ready for some birthday burpees lol!
Gabriel August 23, 2017 at 11:27 am Great job! Should never say that there is a B-day tomorrow. Some may hit the ‘Cancel’ button 😛
Heather s August 23, 2017 at 2:58 pm lol! Yeah it’s not that many burpees, I’m still a youngin remember
Stacey August 23, 2017 at 10:59 am Push Jerk Front Squat Split Jerk 35# – 55# – 65# – 75# 100 Double Unders (singles x2) 21-15-9 Med Ball Cleans – 8# T2B – knee raises 100 Double Unders (singles x2) Time: 11:46
Gabriel August 23, 2017 at 11:18 am MOB WUx1+ Crossover Symmetry Group WU MOB Push Jerk Front Squat Split Jerk Build up to Heavy 45-95-115-125-135-145-155 WOD as RX’d 100 Double Unders 21-15-9 Med Ball Cleans @20# T2B 100 Double Unders Time–>8:45 Great work 6am peeps! Thanks Shane!
Kevin August 23, 2017 at 12:49 pm Complex 135-165-185-205-225 (felt like I had more left in the tank) WOD Rx’d 6:50 T2B went well, until the sweaty hands. Slipping isn’t fun (or safe).
Stacey August 23, 2017 at 2:23 pm Looked like you had more in the tank! Every lift was smooth and nice to watch.
shannon August 23, 2017 at 6:13 pm Push Jerk + Front Squat + Split Jerk Build up to Heavy 35# 55# 65# 75# 75# 15#PR Push Jerk 30#PR Front Squat 10#PR Split Jerk 100 Double Unders 21-15-9 Med Ball Cleans T2B 100 Double Unders 8:45
francis landry August 23, 2017 at 6:54 pm WUx1 Group WU MOB Push Jerk Front Squat Split Jerk Build up to Heavy 95-135-155-185-185 WOD 200 single unders 21-15-9 Med Ball Cleans @20# T2B 200 single unders 11:05
Roxanne August 23, 2017 at 7:33 pm Push jerk – front squat – split jerk 55 – 65 – 75 – 85 Could do heavier when my sprained thumb heals. WOD 200 singles 21-15-9 Med ball cleans 10# (heavier next time) Hanging knee raises 200 singles 12:11
Aubrey August 23, 2017 at 7:58 pm Push Jerk + Front Squat + Split Jerk Build up to Heavy 45# 55# 65# 75# 85# 85# 100 Double Unders I did 200 singles 21-15-9 Med Ball Cleans T2B I did Knee raises 100 Double Unders I did 200 singles 7:27 Thanks Matt
Hannah August 23, 2017 at 8:06 pm Push Jerk + Front Squat + Split Jerk 55-70-80-90-95lb 200 Single Unders 21-15-9 Med Ball Cleans, 14lb Hanging knee raises 200 single Unders 8:36
Christie August 24, 2017 at 12:41 am 100 Double Unders (2x Singles) 21-15-9 Med Ball Cleans 14# T2B (Knee Raises) 100 Double Unders (2x Singles) 10:27
Remi F August 24, 2017 at 9:46 am Push Jerk + Front Squat + Split Jerk Build up to Heavy 45-65-85-95-105-110# 100 Double Unders (2x singles) 21-15-9 Med Ball Cleans @ 20# T2B (Knee raises on rounds of 15-9) 100 Double Unders (2x singles) 10:15 First time doing split jerks; it felt good. Oddly, the push jerk still bothers my shoulder, but it felt fine while doing the split jerk.
Nick August 25, 2017 at 10:31 am Push Jerk Front Squat Split Jerk 55-65-75-85-95# 100 Double Unders (singles x2) 21-15-9 Med Ball Cleans – 14} T2B – knee raises 100 Double Unders (singles x2) Time> 10:21
Mat D August 28, 2017 at 7:45 pm Push Jerk + Front Squat + Split Jerk 45#-55#-65#-65#-65# 100 Double Unders (Singles x2) 21-15-9 Med Ball Cleans (20#) T2B 100 Double Unders (Singles x2) Time: 12:39
MOB WUx1
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
45-95-115-125-135-145-155
100 Double Unders
21-15-9
Med Ball Cleans @20#
T2B
100 Double Unders
12:07
MOB WUx1
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
35-55-75-85-95-105#
Haven’t done much lifting lately, felt so heavy today!
100 Double Unders
21-15-9
Med Ball Cleans @14#
T2B
100 Double Unders
12:05 Rx
Thanks Shane!
Crossfit 717 Harrisburg PA
With Kelly Black (thanks for the workout)
Wu tabata
Strength
Strict press
2 reps @ 135
1 rep @ 145
4 reps @ 145
Wod
5-8-13
HSP
Deadlift @ 225
50 air squats
Time 7:26
Great work Greg! You guys get to see a lot of US CrossFit boxes! Great to see them posted!
Thanks Gabe. It is always fun to visit new boxes and it is made easier when you travel with a fello CFMer.
MOB + Group Wu & MOB
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
WU – 45# – 65#
95# – 105# – 115# – 125# – 135#
100 Double Unders – 200 Singles
21-15-9
Med Ball Cleans – 20#
T2B – Knee Ups
100 Double Unders – 200 Singles
TIME: 11:45
Complex up to 125#
Wod Rx – 8:39
Push Jerk + Front Squat + Split Jerk to 195#
WOD:
100 Double Unders
— — 21-15-9
— — — Med Ball Cleans @14#
— — — T2B (scaled to straight-leg raises)
100 Double Unders
Time: 9:11
Push Jerk + Front Squat + Split Jerk
Build up to Heavy – went to 90. No wrist, shoulder or back pain. Yay.
100 Double Unders
21-15-9
Med Ball Cleans (12#)
T2B (Hanging knee raises)
100 Double Unders
12:58 – that second set of double unders was not my friend. I swore at them. Alot. Every 5 reps or so.
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
135-155-175-185-195
WOD – 11:07
Thanks Matt!
MOB WUx1
Group WU MOB
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
35-55×2- 65×2- 75×2
First time doing a split jerk.
200 Single Unders
21-15-9
Med Ball Cleans @8#
Hanging Knee Raise
200 Single Unders
11:37
10# PR on my front squat.
CrossFit 717, Harrisburg, PA
Change Plate WU
– Arm circles forward
– Arm circles backward
– Up & behind
– Over & across
Tabata WU
– Bend/Row
– Squat Thrust
– Air Squat
– Mountain Climbers
– Supermans
– Hollow rocks
– Jumping Squats
– Toy Soldiers
Strength:
Strict Press
#1: 2 reps @ 80% 65#
#2: 1 rep @ 86% 70#
#3: 4+ reps @ 92.5% 75# (2reps)
WOD
5-8-13
Deficit HSPU (2×45/45+25) scaled to Pike Push-ups
Deadlift (@155#)
into
50 OH Lunges (45# bar)
Time: 10:16
Push jerk + front squat + split jerk:
35-55-75-85-95-105-115#
New PR for my push jerk by 30# and new PR for my split jerk by 10#
200 singles
21-15-7 of:
Med ball cleans 12#
Toes to bars/knees to chest alternating when I got tired
200 singles
10:47
So sore from yesterday and my birthday is tomorrow so get ready for some birthday burpees lol!
Great job! Should never say that there is a B-day tomorrow. Some may hit the ‘Cancel’ button 😛
It’s ok. She’s not as old as you Gabe 😉
lol! Yeah it’s not that many burpees, I’m still a youngin remember
Push Jerk Front Squat Split Jerk
35# – 55# – 65# – 75#
100 Double Unders (singles x2)
21-15-9
Med Ball Cleans – 8#
T2B – knee raises
100 Double Unders (singles x2)
Time: 11:46
MOB WUx1+ Crossover Symmetry
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
45-95-115-125-135-145-155
WOD as RX’d
100 Double Unders
21-15-9
Med Ball Cleans @20#
T2B
100 Double Unders
Time–>8:45
Great work 6am peeps!
Thanks Shane!
Complex
135-165-185-205-225 (felt like I had more left in the tank)
WOD Rx’d
6:50
T2B went well, until the sweaty hands. Slipping isn’t fun (or safe).
Looked like you had more in the tank! Every lift was smooth and nice to watch.
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
35# 55# 65# 75# 75#
15#PR Push Jerk
30#PR Front Squat
10#PR Split Jerk
100 Double Unders
21-15-9
Med Ball Cleans
T2B
100 Double Unders
8:45
WUx1
Group WU MOB
Push Jerk Front Squat Split Jerk
Build up to Heavy
95-135-155-185-185
WOD
200 single unders
21-15-9
Med Ball Cleans @20#
T2B
200 single unders
11:05
Push jerk – front squat – split jerk
55 – 65 – 75 – 85
Could do heavier when my sprained thumb heals.
WOD
200 singles
21-15-9
Med ball cleans 10# (heavier next time)
Hanging knee raises
200 singles
12:11
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
45# 55# 65# 75# 85# 85#
100 Double Unders I did 200 singles
21-15-9
Med Ball Cleans
T2B I did Knee raises
100 Double Unders I did 200 singles
7:27
Thanks Matt
Med #12…needs to be heavier.
Push Jerk + Front Squat + Split Jerk
55-70-80-90-95lb
200 Single Unders
21-15-9
Med Ball Cleans, 14lb
Hanging knee raises
200 single Unders
8:36
Did rx’d 14:30
Lost a minute or two with a rope adjustment
100 Double Unders (2x Singles)
21-15-9
Med Ball Cleans 14#
T2B (Knee Raises)
100 Double Unders (2x Singles)
10:27
Push Jerk + Front Squat + Split Jerk
Build up to Heavy
45-65-85-95-105-110#
100 Double Unders (2x singles)
21-15-9
Med Ball Cleans @ 20#
T2B (Knee raises on rounds of 15-9)
100 Double Unders (2x singles)
10:15
First time doing split jerks; it felt good.
Oddly, the push jerk still bothers my shoulder, but it felt fine while doing the split jerk.
Push Jerk Front Squat Split Jerk
55-65-75-85-95#
100 Double Unders (singles x2)
21-15-9
Med Ball Cleans – 14}
T2B – knee raises
100 Double Unders (singles x2)
Time> 10:21
Push Jerk + Front Squat + Split Jerk
45#-55#-65#-65#-65#
100 Double Unders (Singles x2)
21-15-9
Med Ball Cleans (20#)
T2B
100 Double Unders (Singles x2)
Time: 12:39