No singles allowed!

AMRAPΒ in 10 minutes of:
Double Unders

***Reminder that the Sgt Mark Gallagher Memorial WOD will be taking place tomorrow at 10am. No need to register, and feel free to bring friends. It’s a $10 donation to participate, but other donations are welcome. Click HERE for more information.

The workout will be outside, so dress appropriately!

Cathy and JB, our newest members, getting down with their bad selves!

47 thoughts on “No singles allowed!”

  1. warm up x3
    Shoulder Press 5-5-5-5-5
    WOD: 10 mins of Double Unders

    245( Wanted 250 but my shoelace came untied with 30 seconds left!) also got a new PR of 27 Double Unders in a row.

    Great job everyone. Finaly a WOD that plays to one of my biggest strengths!

  2. mobility
    Burgener warm up x4

    Strength OHS 5-5-5-5-5-5
    65-95-105-115-115-135PR did an extra set for shits and gigs. My 1RM was 140.. I guess not anymore lol

    WOD: 10 mins of DU

    I got 88 and then I kept going for another 10 minutes. I have broken bloodvessels on my hands in the shape of lines where I kept whipping myself lol

      1. I had that same feeling yesterday. couldn’t get DU’s for the life of me during my warm up. It’s frustrating to say the least

  3. CFWUx3
    Strength 3’s
    Good Mornings 35-45-55-65-75
    WOD AMRAP in 10 min
    Double Unders
    Could do much better if I didn’t have to put singles between every DU. I really liked practising this, hopefully it will help.

  4. Did Jan 18th WOD yesterday

    Strength 5×3 Cleans: 95, 115, 135, 145, 155 (didn’t want to tire myself out, unfortunately it didn’t work as well as I’d hoped haha)
    10 Cleans
    50 sit ups
    8 cleans
    40 sit ups
    …and so on.

    Time: 11:30 on the nose

    felt weak during the workout and I had this old man stand right in front of my while I was doing the set of 6 cleans. needless to say globo gyms are not enjoyable in the slightest.

  5. Warmed up with a 10 laps around the gymnasium and soccer exercises.
    AMRAP DU’s in 10 mins

    248. My goal was to beat Lance and I did it just by a hair. My skipping rope actually broke half way through. Apparently the motion of the skipping rope causes it to grind against the black handle and that’s enough to cut it if you use it enough and step on it mid-double under! had to finish it with only one of the handles!

    And I’m amazed at everyone’s times! I wish I wasn’t missing out on so much! Heather, everytime I think a workout is too hard I always say this to myself “If Heather was here right now she’d scold me because she did this already.” Your a true inspiration and I’ve been able to better myself by having met you.

  6. CFWU x 3

    Strength – Shoulder Press

    WOD – AMRAP in 10 mins of:
    Double Unders
    Going to have some interesting bruises in the morning!

  7. Well, today is supposed to be my rest day!

    I dropped by the gym to give some stuff to Kevin… and Sonia asked me if I was doing to WOd to work on my DU!! I couldn’t really say no… so I tried it with my work clothes!

    Got 335!

    Good job Kev!

  8. CFWU x 3

    Front Squat 1-1-1-1-1 / 55-65-75-85-95 (PR)

    WOD -> AMRAP in 10 min. of Double Unders

    198 πŸ˜€

    Great job everyone!

  9. “Deadlift” – 5RM
    135-165-195-225-255 (PR for reps)

    WOD: AMRAP in 10 min…
    Double Unders

    Was hoping for more but quite happy with my result.
    Really glad that I wore a long sleeve shirt! But… still got a bad bruise on one knuckle.

  10. WU x 3
    Strength = Back Squat x3

    WOD = AMRAP in 10 min. Double Unders.
    Total = 63

    New PR of 3 DU’s in a row. This was great practice and I from watching Jeff and MC I really feel like I started getting the timing down towards the end… of course by that point my calfs were betraying me.
    Good work 5:30 crew!

    P.S. I love Kevin’s Meat! (Yeah… I said it! It’s chewy AND tasty!)

  11. Oh, Yes it’s true my calfs betray me all the time. But, enough about my Farmville issues. More importantly, tonight my CALVES were also not cooperating.

  12. Warm up X 3
    Push Jerk X 5: 45-55-65-55-55 (65 just didn’t feel right on my shoulder yet)
    WOD: AMRAPS in 10 minutes for DU’s

    This was a tough work out! Getting these 12 at a time & a bunch of singles in between is tiring! Whew!

    Good luck to all on the Broom Stick Mile tomorrow. I am going to miss it for another early morning commitment. I hope to get there a bit late to cheer y’all on.

  13. CFWU X 3

    Strength x 5

    OHS 55-60-65-65-65

    Had the coach watching me throughout and correcting my form…coming slowly but surely. Thanks Kevin.

    My absolute favorite workout to date…NOT!!

    AMRAPS in 10 minutes of DU’s

    Grand total 0 (should be -15 really!)

    I’ll get there — I’m pissed now!

    Looking forward to tomorrow.

  14. WU x3
    back squat 3s 45 135 155 175

    busted toe… Kevin says with a smile “I got somethin’ for ya to sub”…

    2k row 7:21 … damn toe πŸ˜‰

      1. Thanks Kevin, the ones that hurt the most are the best… also good to have done this row to prep for 500m goal soon.

  15. Front squat (5 reps): 45-65-95-115-125

    wod: 10 minutes of frustration…hum I mean Double unders
    135 double unders

    It didn’t went well!! I usually could do more at a time….kind of frustrated!
    Good job Jeff, Steph and Liam!! 5h30 class rocks!!!

  16. WU x 3
    Clean 1-1-1-1-1

    and the DU….I matched my grand total todate…….”0″ yup Zero

    Heather and Marcel…you’re in good company…

  17. Warm up X 3

    Shoulder Press X 3
    25 X 30 X 35 X 40 X 40

    ME= 0…a couple close ones tho!!! Good luck tomorrow everyone πŸ™‚

  18. Awesome work today! If you were not happy with your score, think of it as 10 minutes of practice that you probably wouldn’t have done on your own. Now, get out there and practice on your own!

    Like Pierre, today was my rest day, but I find it difficult to pass up a challenge.

    AMRAP in 10Min:
    403 Double Unders

    And I got a PR of 83 in a row! WooHoo!

  19. Strength – deadlift
    5×5 with 210lb

    AMRAP in 10 min of double unders

    Then worked on muscle ups – did 15
    Handstand Pushups – 4-4-3

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