The 2 Minute Drill

Strength – 1RM Back Squats

Max reps for 2 minutes at each station (clock doesnโ€™t stop)

Handstand Pushups
Back Squat (1/2 BW)
Kettlebell Swings (70/53#)
Toes to Bar

Record reps for each station.

Compare to Feb.22/12

A great way to practice handstands on the floor
A great way to practice handstands on the floor

84 thoughts on “The 2 Minute Drill”

  1. Valerie Arseneau

    Mob +WU x1 (8reps) + 31 Bday burpees for Trent!

    Strength โ€“ 1RM Back Squats
    5×45 – 3×85 – 2×95 – 110 – 120 – 135 – 145(F)

    Max reps for 2 minutes at each station (clock doesnโ€™t stop)

    Handstand Pushups – 11 (wrist was hurting on this one…)
    Back Squat (65#) – 30
    Kettlebell Swings (40#) – 27
    Toes to Bar – 20

    Total – 88

    For once the T2B troubles were not due to my grin but not having enough explosive power this AM. On my 3rd rep in row I could never quite get my toes to the bar…

  2. Mobility
    WU x 2 (8 reps)
    31 Birthday Burpees
    Group WU

    Back Squat x 1
    135-165-175-195-205
    (was planning to do 185 but we were low on time)

    WOD: “2 minute drill” – max reps for 2 minutes at each station (clock doesnโ€™t stop)

    – Handstand Pushups – 45# + abmat
    – Back Squat – 80# (screwed up my math…should’ve been 95)
    – Kettlebell Swings – 53#
    – Toes through rings

    Score: 3 + 32 + 26 + 16 = 77

  3. Strength โ€“ 1RM Back Squats
    5ร—45 โ€“ 90x 3-105×1 120×1 135x 1 150x 1 (PR) 160×1 PR Woot!

    Max reps for 2 minutes at each station (clock doesnโ€™t stop)

    Handstand Pushups w/ abmat 21
    Back Squat (65#) โ€“ 35
    Kettlebell Swings (45#) โ€“ 25
    Toes to Bar โ€“ 27

    Total โ€“ 108

    Fun sharing the bar with you Elba and Val! Nice squats!

  4. Mobility
    Wu x 1
    31 birthday burpees for Trent. Happy birthday big guy!
    Group mobility and Wu
    Strength 1rm back squat
    135 x 5
    225 x 3
    275 x 2
    325 x 1
    375 x 1 went down a little too quick which made it a little harder coming back up.
    Wod: 2 min drills
    HSPU (28)
    Back squats @ 95# (45)
    KBS @ 70# (28)
    T2B (31)
    Great class Kevin, great work 6 amer’s!!

    1. Also that was the first 1rm back squat I have ever done, it was a 5 lb pr over my theoretical 1rm..Yay

    2. Shane, you aren’t far from a 400# back squat, my friend. Wicked strength!! Nice score on the WOD too. WOW!!

  5. WU + 31 burpees for Trencho! HAPPY BIRTHDAY TRENT + mob

    Back squat 1rm
    135 (x4) – 185 – 205-225 … didn’t go higher, my PR is 230 but today did not feel like a PR day plus there was less than a minute left.

    WOD
    2 min drills
    HSPU (*Pushups – 10 from toes then dropped to knees because of wonky shoulder) 40
    Back squats @ 100# – 18
    KBS @ 40# – 23
    T2B (*Situps) – 47

    Total 128

  6. Back Squat x1
    95 115 135 160 175 (Happy with that, only 25# under my pre-Holly 1RM)

    2 Min Drill
    25 – HSPU (with AbMat)
    40 – Back Squat 1/2 BW @ 65#
    33 – KBS 40#
    20 – T2B

    118 Reps

  7. WUx2(8 reps
    )
    Strength โ€“ 1RM Back Squats
    5ร—45-135-165-175-195-215(theoretical is now reality with room for a pr next time)

    Max reps for 2 minutes at each station (clock doesnโ€™t stop)

    Handstand Pushups w/ abmat & #10 = 20
    Back Squat (95#) โ€“ 25
    Kettlebell Swings (70#) โ€“ 18
    Toes to Bar โ€“ 25

    Total โ€“ 88

    What a great way to celebrate another year of life. Thanks for all the Birthday Burpees 6am!

  8. Vanessa Champion

    Back squat 1RM
    95-115-125-130-135f-135#
    First 1RM for back squat and got my theoretical 1rm so I’m happy with that PR

    Max reps for 2 mins
    HR push ups (26)
    Back squat 65# (20)
    KBS 35# (27)
    V-Snaps (32)
    Total 105

    Couch stretch

  9. Back squat 1RM
    135-185-225-245-255# (PR of 20# from Jan. 6th)

    Max reps for 2 mins
    Pike push ups (22)
    Back squat 95# (32)
    KBS 53# (22)
    V-Snaps (26)
    Total 102

    Thanks, Kevin.

    1. Holy crap! Big PR on your back squat, Kevin. You bugger….I have to check my book, but I think you passed me!!

  10. WU x 2 with elevation mask @ 3,000ft

    5 min double unders with elevation mask @ 3,000ft
    5 min double unders with 20# weighted vest

    Strength: 1RM back squat
    135×3
    225×1
    275×1
    315×1 (not low enough)
    315×1 (not low enough)
    315×1 (good rep)
    335×1 (not low enough)
    335×1 (good rep)

    Thanks Kevin for being strict on me. I need it.

    1. Forgot the WOD:

      2 min HSPU
      -5 strict then 5 kipping
      2 min Squats @ 105#
      -25
      2 min KBS @ 70#
      -26
      2 min T2B
      -21

      82 RX’d

  11. Mobility
    Warm up x2 plus 31 birthday burpees for Trent!
    Group foam roll
    Group warm up

    Strength: 1rep max back squat: 35, 50, 60, 65, 75, 80

    Wod: 2 minute drill:
    Max reps for 2 minutes each of:
    -HSPU scaled to hand release push ups (30)
    -back squats(29)
    -KBS #30(31)
    -T2B scaled to sit ups (43)

    Total: 133
    Great job everyone….hope you have a great day Trent!!!

  12. Wux2 8 reps
    Foam roll
    Strength front squat
    3×135- 3×155- 3×175 2×225(20lbsPR)
    It’s all in the mind. JB and I thought we had 185lbs on the bar.
    WOD. 8 min 2 min at each station. No break
    -hspu’s. -11 rx
    -back squats 95lbs (half body weight) -31
    -kbs 70lbs. -20
    – t2b. -29
    Total 91 reps
    Rob Brydges

  13. MOB, WU x 1, Foam Roll

    Back Squat x 1RM
    135, 185, 225, 245, 260…10lbs PR

    Max reps for 2 minutes at each station (clock doesnโ€™t stop)

    Handstand Pushups
    Back Squat (1/2 BW) BW = 188 Wod @ 95
    Kettlebell Swings (70/53#) I did 53lbs
    Toes to Bar

    Total Reps 99

    So today was two PR’s. The first was the Back squat and the second was doing HSPU’s in a WOD with no plates. I did use an abmat under my head but I suspect I am ready for Rx next time.

    1. Congrats on your back squat PR and your HSPU PR, Sheldon! Well done! Your progress lately has been crazy.

  14. Wux2
    Group Foam roll
    Strength: Back Squats 1RM

    95-115-125-140-145-150…#10 PR!

    WOD:” 2 min Drill”

    Max reps in 2min at each station

    Hand Release push ups
    Back Squat (1/2 BW) #70
    KBS #35
    Sit ups

    Total REPS: 130

  15. Back Squat 1RM
    Got up to 155# with a little push from Coach Kevin. I might of been able to go a bit higher…and lets just say this was a little PR. ๐Ÿ˜‰ Thanks for sharing the bar Tracie!

    Max reps for 2mins
    Hand release push-ups
    Back Squat @85#
    KBS 40#
    Sit ups
    Total 150
    Cashout…try and drive back to work.

  16. WU x 2
    Group WU

    Strength 1RM Back Squat (first time ever)
    – 155/185/225/245/260/275/300# PR

    WOD: “2 min Drill”
    – HSPU (with ab mat and #10)
    – Back Squat #105
    – KBS #70
    – T2B

    Total Rx’d : 93 – I really need to work on my T2B, felt I could of done a lot more

    Thanks Sheldon and Darrell for sharing a rack .. Awesome lifts!!

  17. Wu x 1

    Back squat
    155×5
    185×1
    205×1
    225×1
    235×1
    245 f
    245 f

    WOD Rx+
    HSPU (slightly negative): 23
    Back Squat @ 85 (bw=156): 30
    KBS @ 70: 21
    T2B: 34

    Total: 108 (PR by 29)

  18. Wu x 1

    Back squat
    155ร—5
    185ร—1
    205ร—1
    225ร—1
    235ร—1
    245 f
    245 f

    WOD Rx+
    HSPU (slightly negative): 23
    Back Squat @ 85 (bw=156): 30
    KBS @ 70: 21
    T2B: 34

    Total: 108 (PR by 29)

  19. Wu&mob
    Group wu
    Strength-back squats
    45×5 -135×3-185×2-205×1-225×1-245×1
    WOD-21 hspu abmat
    30 Back squat-100#
    20 Kbs-70#
    19 t2b

  20. Did someone with a pair of black Outdoor Research gloves accidentally grab my left wind river glove? My right glove was paired up with someone else’s left glove ๐Ÿ˜› I left it on top of the shelves by the door, it would be appreciated if mine could be left in the same spot ๐Ÿ™‚

  21. Back Squats
    155-205-245-275-295-315 (15# PR!!) I can’t tell you how pumped I am about this.

    2 Min Drill
    HSPU – 21
    B.Squat @ 95# – 50
    KBS – 27
    T2B – 29 (still felt the ring inverts from LAST Monday)

    Total – 127 (14 rep PR)

    Very happy with today!

  22. Mob
    Wux1
    10-WB @ 8
    10- WB @ 10
    1-WB @ 14.. Not there just yet
    Group warm up.

    Strength- back squat
    45×5
    95×3
    105×2
    120×1 PR

    WOD
    Max reps for 2 minutes at each station (clock doesnโ€™t stop)

    Pike push up
    Back Squat (1/2 BW) 65lbs
    Kettlebell Swings 35
    Toes to Bar

    Record reps for each station.
    Score:97

    Really liked this WOD! First time doing toes to bar in a WOD and first time using KB @35 in a WOD since the hopper!
    Thanks Kevin
    Great class 415

  23. Wux1
    50 burpess
    Back Squat x1
    135 185 225 245 260 275 295 (15# PR)
    WOD Rx
    6 HSPU
    35 Back squat @ 105
    30 KBS
    24 T2B

    95 reps

  24. mob wux1 8 rep
    31 birthday burpees for Trent
    group mob wu

    strength back squat 1 RM
    135×5
    225×3
    245×1
    275×1 match PR
    280×1 5# PR

    2min drill
    max rep for 2 min
    HSPU ( HR push up)
    back squat 85#
    KBS 53#
    T2B
    48+38+35+19 =140

  25. Mobility
    WU x 2

    Group WU

    Strength: 1RM Back Squat
    45 x 5
    50 x 5
    55 x 3
    60 x 2
    65 x 1 <>> HR Push Ups = 32
    Back Squat @ 50% 1RM (35#) = 16
    KBS @ 30# = 18
    T2B >>> Sit ups = 24

    Total Reps = 90

    Thanks, Chantal! Great coaching! ๐Ÿ™‚

    1. I often forget that the way I type my posts doesn’t jive with website coding…

      Here’s what’s missing: The 65# back squat was a 10# PR for my 1RM.

  26. I’m taking another rest day today, just wanted to come on here and see all the back squat PR’s… Nice work everyone!

  27. Mob + WU x 1 + Group WU

    Back squat 5-3-1-1-1-1
    225-255-275-295-315-335(PR)

    WOD Rx (Backsquat 1/2 BW ~ 100#)
    22+33+17+27 = 99 (PR by 14 reps, HSPU were with 4″ plate last time)

    Muscle-up – managed to get a few singles without the false grip. #progress

  28. Mobility
    WUx2 (8 reps)

    Group WU

    Strength: Back Squat
    95×5 – 115×3 – 135×1 – 155×1 – 160x1Failed (Just wasn’t working out for me tonight)

    WOD:
    Max reps for 2 minutes at each station (clock doesnโ€™t stop)

    17 – Handstand Pushups
    45 – Back Squat (1/2 BW @60#)
    30 – Kettlebell Swings (@ 40#)
    32 – Toes to Bar

    Total: 124

    Practiced Muscle ups… Someday it will come ๐Ÿ™‚

    Great Class Chantal thanks!

  29. Mob. and WU x2
    Back Squat 1RM : 3x(85, 95, 105), 2x 115, 1x 120. 15# PR for me!!
    2min. Drill
    36 HRPU
    30 Back Squats @ 60#
    35 KBS @ 35#
    36 v snaps
    Total: 137
    Thanks Tania for being a great partner and Kevin as always for the great coaching! Nice to see the afternoon crew!

  30. Warmup
    Back squat 65-95-115-135-155-175PR. YAH.
    CrossFit confession…I have not done 1rep back squat since days at the old, old gym. Back squats scare me a bit. Since the weekend though I made a promise to myself to start pushing myself more with weight. So yah!! ๐Ÿ™‚

    WOD rx’d
    HSPU
    Back squat (1/2 bw)
    KBS (50lb)
    T2B
    94 reps

    1. YAHOO!! Congrats on your squat PR! You don’t know what you’re capable of, unless you try, right? I see many more of these weight-lifting PRs in your future. ๐Ÿ˜€

  31. Back Squat x 1
    135-185-225-265-295(f) got it but wasn’t quite low enough. Next time.

    WOD: โ€œ2 minute drillโ€
    – Handstand Pushups โ€“ 45 + Ab Mat
    – Back Squat โ€“ 50% BW = 111
    – Kettlebell Swings โ€“ 70#
    – T2B
    105 rx

  32. Mob
    Wu x 2

    Back squat 1rm
    135×5, 225×5, 255×1, 275×1, 295×1, 315x1pr, 335 fail
    Theoretical is 340 but 315 is the most I have actually squatted

    2 min drill
    Hspu with 45# and ab mat 15 reps
    Back squats at 105# 35 reps
    Kbs 53# 25 reps back is still a little to stiff for 70#
    T2b 24 reps
    Total = 99

  33. Mobility
    Practiced DUs
    Group Mobility & WU

    Back Squat 55×5 75×3 85×1 95×1 105×1
    I’ve never done 1RM before the most I’ve done was 85×3.

    WOD
    22 HRPU (1st 10 from toes the rest from knees on the way up)
    19 Back squats 55#
    38 KBS 30#
    29 Situps
    Total 108

  34. Mob

    Wu x 2

    Back squat 1rm

    135 x 6, 225 x 3, 235 x 1, 245x 1, 265 x 1

    A little “Beatdown” tonight so unable to match or beat previous PR. Thanks for sharing the bar tonight Brian.

    2 min drill

    Hspu with 25# and ab mat 15 reps
    Back squats at 85# 23 reps
    Kbs 53# 29 reps
    T2b 18 reps

    Total = 85

  35. – mob
    – WUx2 (8 reps)
    – group mob + wu

    Str: back squats
    135×5-155×3-175×1-195-205-215

    Wod: 2 minute drill
    – HRPU 30
    – Back squats 95# (1/2 BW 190) 20 (slow transition)
    – KBS 50# 24
    – v-snaps 28

    102

  36. MOB
    WU x 2 (8 reps)

    Group mob + WU

    Back Squat 1RM (or 3RM I should sayโ€ฆ)
    35#(3) – 55#(3) – 65#(3) – 75#(3) – 85#(3)PR!

    WOD : 2 minute Drill
    – HR pushup on knees (22)
    – Back Squat @ 40# (22)
    – KBS @ 25# (27)
    – V-Snaps (24)

    Total : 95

    ** Cashout : couch stretch 30 sec/leg x 2 **

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