Double Whammy

EMOM for 7 min
Deadlifts x3 @ 60%

5-10-15-10-5 reps
Hang Power Clean (95/65#)
Box Jumps (24/20”)

Rest 2 minutes

5-10-15-10-5 reps
Push Press (95/65#/50%)
Lunges

55 thoughts on “Double Whammy”

  1. EMOM for 7 min
    Deadlifts x3 @ 60%=90#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=40#)
    Box Jumps (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=40#)
    Lunges

    Time: 11:46

    (Might have been 10:48, but after resting a min, I thought that maybe I hadn’t counted right, so did another 5 push press and 10 lunges to be sure.)

    Thanks Kevin!

    1. I do that all the time! Most days I think I need a judge counting reps all the blessed time!

    2. Just noticed I also calculated my weight wrong… Used 45# not 40. Haha maybe I should have stayed in bed πŸ˜‰

  2. Greg Doucette

    EMOM for 7 min
    Deadlifts x3 @ 60% = 95lbs

    5-10-15-10-5 reps
    Hang Power Clean (65#)
    Box Jumps (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (65#/50%)
    Lunges

    Time: 14:19 Thanks for the coaching Kevin good workout!

  3. mobility
    wu x 1(lunges for squats) + 400 m run
    group wu
    EMOTM for 7 min
    Deadlifts x3 @ 75#

    WOD : Double Wammy
    5-10-15-10-5 reps
    Hang Power Clean (35#)
    Box Jumps (20” step up)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (35#)
    Lunges
    Time = 11:28
    cash out – couch stretch

  4. Mob + with x 1 (lunges for squats) + 400m run

    EMOTM for 7 mins
    Deadlifts x 3 @ 60%
    WU 10 x 115#; 5 x 140#; 170#

    Word: Rx’d
    Time: 10:13

    I love how Crossfit boils everything down to the simplest terms – when I looked at this one this morning I thought “I don’t hate anything here so this one will be a good one!!” and it was .

  5. EMOTM 7 – 3 DL @ 135#

    WOD Rx
    8:40

    Thanks for the race Morgan πŸ™‚ That photographer had good timing…I wasn’t smiling for him I was laughing at MN commenting on the smell of the bag. Lets just say I think they were filled with something other than sand.

  6. Deadlifts @ 245#

    WOD Rx’d
    6:54

    First WOD was 2:31, second was 2:23. All unbroken.

    I’ve done the first part before in 2:25, but that was with rebounding box jumps. The standing at the top is a bit slower.

  7. EMOM for 7 min
    Deadlifts x3 @ 60% = 150lbs

    5-10-15-10-5 reps
    Hang Power Clean (65#)
    Box Jumps (scaled to step ups, due to toe..I have the worst luck with my toes!)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (65#)
    Lunges (modified to air squats, doubled the reps 10-20-30-20-10)

    Time: 10:02

    Big nooner! Great job everyone and great picture! Nice to see you back Elba!

  8. Heather Colleen

    Mob + with x 1 (lunges for squats) + 400m run

    EMOTM for 7 mins
    Deadlifts x 3 135#

    WOD @ 55#
    Time: 10:38

    *1st part 4:38, 2nd part 4:00.

    *Split up the 15 PPs in 9-6.

    *Lunges all on right leg.

  9. Mobility + WU

    7 Min EMOTM Deadlifts x3 @125#

    WOD:
    5-10-15-10-5
    Hang Power Clean @ 65#
    Box Jumps 20”
    3:45

    Rest 2Min

    5-10-15-10-5
    Push Press @65#
    Lunges (Double Count)
    5:55

    Time: 11:00 Rx+ considering the extra lunges!

    Thanks for the Great Class Blake! It was Great meeting you Paul and Jeremy!

  10. Jumped into the nooner and had no gym clothes so improvised a bit..Stole a shirt off the rack (Kevin let me know how much I owe you) and used your socks Amanda (I’ll wash and bring back).
    EMOM for 7 min
    Deadlifts x 3 @ 60% = should of been 120# but miscalculated on my bar and it was time to go so did 105#

    5-10-15-10-5 reps
    One Arm HPC (25#)
    Box jumps (scaled to step ups, no sneaks)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press tried it with the bar did it only @ 15# to test the shoulder
    Lunges 2 count

    Time:11:34

    Thanks Blake! Great job everyone and happy to see Elba! πŸ™‚

  11. heathertouchie

    EMOM 7 min
    Deadlift x 3 @ 85#

    5-10-15-10-5

    Hang Power Clean @ 45#
    Box Jumps @ The smallest box possible πŸ™‚
    4:04

    Rest 2 min

    5-10-15-10-5
    Push Press @ 45#
    Lunges double count

    Time: 11:33

    πŸ™‚

  12. WU x 1

    EMOTM 7 mins
    3 deadlifts @60%
    140lbs

    WOD Rx + extra lunges
    16:10

    Great class Blake,it was nice to see everyone today, glad to be back πŸ™‚

  13. WU x 1 (lunges instead of squats)
    400 m run

    Deadlift movement practice
    DL x 10 @ 65
    DL x 5 @ 80

    EMOM for 7 min
    Deadlifts x3 @ 100

    5-10-15-10-5 reps
    Hang Power Clean @40
    Box Step Ups (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press @40
    Lunges

    Time: 11:44

    Cashout: Couch Stretch. Fun one Kevin! Thanks.

  14. mobility
    wu x 1(lunges for squats)

    EMOTM for 7 min
    Deadlifts x3 @ 120#

    WOD : Double Wammy
    5-10-15-10-5 reps
    Hang Power Clean (60#)
    Box Jumps (20” )

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (60#)
    Lunges
    Time = 10:24

  15. Mob
    WU x1 (lunge instead of sq)
    400m run

    group mob

    EMOTM 7 mins
    Deadlifts x3 @ 135#
    WU set of 90#

    Double Whammy
    5-10-15-10-5
    Hang Pwr Clean (50#)
    Boxjumps (Black)
    Rest 2 mins
    5-10-15-10-5
    PushPress (50#)
    Lunges
    Time: 13.17
    (Thanks for the push at the end BJ!)

  16. EMOTM 7 mins
    Deadlifts x3 @135#

    “Double Whammy”
    5-10-15-10-5
    Hang power clean @45#
    Box jumps (18″ black box)
    Rest 2 mins
    5-10-15-10-5
    Push press @45#
    Lunges

    Time: 11:36

    Honestly, crossfit math is hard πŸ˜› There were no 35# bars left today, so I had to take a 45# and for some reason, I couldn’t count after that. I really meant to do deadlifts @125#. But 135# was fine too. Everyone’s getting extra fitness today πŸ™‚
    Also, I didn’t know if I could do box jumps after the Spartan race as my legs still felt “JelloISH”. But I did pretty good!

    Cash out: 30 burpee challenge (6/30)

  17. EMOTM 7 mins
    Deadlifts x3 @120#

    β€œDouble Whammy”
    5-10-15-10-5
    Hang power clean @45#
    Box jumps (18β€³ black box)***
    Rest 2 mins
    5-10-15-10-5
    Push press @45#
    Lunges

    Time: 13:17 (Nice race Steph!)

    Cashout: 800m run ?/30

  18. Pull up progressions (Thanks Kevin!)
    400m run

    Emotm for 7min deadlift x3 @120#

    Double whammy!
    Used 55# (10# more thAn my 50%…)
    Time: 9:54
    I was slow today on box jumps and those push presses… More like jumping push presses! Should have used my actual percentage. Oops.

    Cash out: couch stretch and 400m sandbag run with Cara. Thanks for joining me!

  19. Deads @ 150

    Wod rx’d: 10:37
    4:03 + 4:34

    That wrecked me. I could have used an extra rest day but didn’t want to miss the wod. πŸ™‚
    Fun class Kevin, thanks

  20. EMOM for 7 mins Deadlifts @ 135#

    WOD Rx: 9:31
    4:33 & 2:58 – all unbroken

    I was really surprised at how fast the second half was…however the round of 15 pp felt ugly, but I wasn’t putting the bar down (as per Kevin’s instructions). Also messed up in the first round on the last set of 5 – I did the HPC and then for some reason thought I was done, sat on the box and wrote down my rest start time…then looked up and saw Vanessa & Marcel doing box jumps and realized I missed those, got mad at myself and got back on the box. Lost about 20 seconds with that mistake.

    Cashout: couch stretch & 400m sand bag run with Vanessa…thanks for asking me to join! Also, you’re going to have to tell me your wod schedule from now on so I can be there the same time as much as possible this month!!!!!!!!!

    Great 5pm class, thanks Kevin!

      1. haha I think that’s what got me moving in round 2…knowing I had to try to make up that time!

  21. EMOM for 7 min
    Deadlifts x3 @ 60%=85#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=35#)
    Box Jumps (18″)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=35#)
    Lunges

    Time: 13:08

    Weight was probably too low?? The stupid box tried to mess with my head again I called Chantal over to make me jump. Thanks Chantal and thanks Robin for yelling at me to jump mid wod too:)

    2nd Wod in with the black box and they happened to be the same wod πŸ™‚

    4/30 30 burpees

  22. MOB + WU w Lunges + 400m run
    EMOM for 7 min Deadlifts x3 @ 85#

    5-10-15-10-5 reps
    Hang Power Clean (55#)
    Box Jumps (12′ box)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (55#)
    Lunges x2

    Time: 14:26

    Pretty pumped I have to admit about my 55# for that WOD. I contemplated a lot, and figured I would go for it. Shaky for sure – but happy πŸ™‚ All unbroken except the last push presses; 10-15-10 I broke into 5’s.

  23. mob wux1 + 400 m run
    lunge instead of squat
    group mob
    deadlift of 7 min
    x 3 135-155-185
    double whammy
    5-10-15-10-5
    hang power clean 80#
    box jump 20in
    rest 2 min
    5-10-15-10-5
    push press 80#
    lunge
    time 9:24

  24. WU x 1 + 400 m run

    DL WU – 10 x 145 – 5 x 185

    EMOM for 7 min
    Deadlifts x3 @ 60% – 215#

    5-10-15-10-5 reps
    Hang Power Clean (80#)
    Box Jumps (24″)

    4:51

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (80#)
    Lunges

    4:09

    Time: 11:00

    Really enjoyed this WOD, I was sandwiched between two bunnies tonight which made me push even harder. Fun class thanks Kevin.

  25. WU
    EMOTM Deadlifts x3
    235#

    WOD Rx: 11:41
    Well I didn’t read the board right(or at all) and used 75# instead. jello arms.

    Well I have been pretty much absent for the better part of a month and this was an ass kicking WOD I needed to get back into it. Oh those Box jumps….

  26. 300th class!

    Mob, WU, 400m row
    Group mob
    Deadlift WU – 10×120#, 5×150#

    EMOTM 7 min
    3 deadlift @ 180#

    WOD
    5-10-15-10-5
    Hang power clean 55#
    Box jumps 20″
    *rest 2 min
    5-10-15-10-5
    Push press 55#
    Lunges

    Time: 10:41

  27. Mobility and Wu x 1
    Group mobility and Wu
    Wod rx’d 8:04
    Pr of 11 seconds on the first part!!
    Great class Kevin and great work 6 amer’s!!
    Great pic Jo and Marie-Noelle!!

  28. EMOM for 7 min
    Deadlifts x3 @ 60%=95#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=40#)
    Box Jumps (20”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=40#)
    Lunges

    Time: 11:44

  29. Wu x 1 + 400m run
    EMOM for 7 min
    Deadlifts x3 @ 60%=230#

    5-10-15-10-5 reps
    Hang Power Clean (50% of push press=85#)
    Box Jumps (24”)

    Rest 2 minutes

    5-10-15-10-5 reps
    Push Press (50%=85#)
    Lunges

    Time: 11:21

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