CFWUx2 OHS 10*45*2 10*56 5*67 5*78
8:49
95 lbs

5:35 at 115#
compare to 
10:47 at 105# and 100 singles.  Only 8 months into the journey back then

13:21
scaled to 115 lbs. 

7:13. 95#, 100 singleunders 

4:53 rxd. Took barbell out of a rack. Overhead squats unbroken! (PR)
Double unders were a mess today. I still think my new lifting shoes are longer or something. Took 4-8 sets to complete 50 each round. Feet feeling it now 2m after finishing! Equal parts cardio and muscle stamina at this weight and skill level. 

41/179/69”

7:05

M/34/6'/175#

4:33, Rx
(Squats unbroken, DU's felt clumsy)

5:00 rx’d

25:20 DU attempts

RX 3:35

M/41/5'9”/185

8:28 Rx
This cold weather made it seem like I never did 100+ unbroken double unders before. 🤦‍♀️

5:15 

M39/6’0”/190

6:18 RX.  

it’s those little rests before picking up the bar...

M/39/5’10”/200
RX 4:34

Scaled to 105#

6:03

38 M/6'2"/195#
5'41" 
95#

M/25/5'8"/160lb
CrossFit AFK

5:35 - Rx

845 RX. All the overhead squats were unbroken which I was very happy with. 

m/34/175

4:49 rx

Goal:
2:55

Actual:
6:13

Notes:
125-pound front squat
40 double-unders

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Overhead squat build up
:30 as many double-unders as possible

3 rounds
OHS @ 125#
100 singles
7:13

Rx: 3'43 (62kg)

https://youtu.be/jfIVsW63O3Y

3 rounds in 5:14 of:
10 overhead squats, 95#
50 single-unders

Rx 5:01

No clue where my rope went so subbed 20 over bar burpees and Rx OHS got 8:10

M 50/190/6’
4.30@#105.

Limited equipment and ability, scaled to: 

3 rounds for time of:
10 overhead squats | 15 kg bar
50 plate jumps 

SCORE: 8'40''

Before: 7 sets of 10 OHS, several variations and loads (single-arm DB, dual DB, etc.). A little over 100 squats total. 
In the morning: 30 k bike ride.

4:09

hi,
blackout after 08:00pm to 07:00am
travels in france are free for this time
Xmas without blackout...
gyms are closed ;
stade du roc 24110 st astier ;
sand bag ; 10 thrusters 10 cleans 
                   rest 35'' ; 25'' ; 15'' ; 15'' ; 25'' ; 35'' ; rest 5'
10 push ups rest 25'' in 11' rest 5'
10 sand bag ground press
7 pull ups
A.M.R.A.P. in 10' ...
good luck for this week.
MERRY XMAS FOR ALL
https://www.youtube.com/watch?v=ti09gHCWQEs

Scaled still wreck from “Michael”

3RFT
10 OHS@95
50 Dubs
time: 5:12

10:59

scaled barbell to 27 , i have a technique one , 

cool Workout ! 

50 du’s 


would like to progress on this lift to the actual 135 .

12.5 lb 6:17

As prescribed but from the rack 
9:15 
This one was a beauty!! 

3 Rounds for Time of:
10 DB Overhead Squat (51lb)
50 Double Unders
______________________
Time;- 05:34 min

I’m still feeling pretty wrecked from “Matthew” and accumulating equipment. 

10# Gobblet squat
DU round 1 and 20 In Round 2 then Singles

6:36

6:17 RX. 

3rds: 4:01

10 OHS (95lbs)
50 DU’s

Michael. Results there. 

Then today’s WOD, subbed/scaled to 85# OHS and 100 SU’s. 
5:30

Women’s Rx’d
6:07

Another WOD slower than I aimed for, but a great little sprint. Lightened the weight up a little and did a bunch of power snatch, snatch balance, and hang squat snatch practice after.

M/49/5'10"/157#
6:44 @75#

Subbed 1 arm dumbbell OHS @ 31lbs, 5 left + 5 right
6:05

Rds.1-2 were clean and quick; but Rd.3, both exercises were poor, like I hit a wall.

7:05, 40lb DB thruster for OHS. Disappointing, but done. 

5:00min RX
Not a PR but always a great work out. 

95# OHS
50 DU
7'15.46"

Sc to 95#/2*SU
8:57

4:48

scalled to 75#. Was too light. Should have gone 95 or more, but wanted to go unbroken and keep the sprint. That’s what I did.

7:33 rx, short heavy and sweet. 

3 Rds 
10 OHS (65#)
100 SU
4:22

3 rounds for time of:
10 overhead squats 50 lbs
50 double-unders RX 
7:43  had to light
Post time to comments

Scaled to 115lb ohs
4:48
Not as smooth as I wouldhave liked on the double unders today.

3 rds
15 OHS, just 45# bar
50 DU

8:23

Used to be kickass at DU in the old days, but man, those things'll gas ya if you're fighting to get back in shape!

6:55 Rx
DUs in lifters...
m/52/5'11"/200#	

Scaled to:
95lb OHS
150 single unders 

6:52

Rx 4:30

Chris' technique scale:

7 rounds of 10 at 65lbs.
7 rounds of 90s double under practice.

Humbling. 

M/55/6’0”/185

3 rounds for time:

10 OHS 135 lbs (unbroken)
50 DU (2 x 25 each round)

Rx 5:05

3:08 (RX)

4:10 RX

3:25 RX

What are you subbing for DU? 

I strained my calf and feel it in my heel this am too (Achilles situation?  Plantar fasciitis?) anyway - don’t feel like putting that strain on my feet/calves.  How about pushups?  any suggestions?

8:44 @ 50 kg

wtf happend?

2:50 with 105lb on the barbell

M/27/6’1”/195lb

Did Thursday's deadlifts, then:

3 rounds
10 Front squats, 95 lbs
50 double unders

4:40

5K warmup
then
12:57 Rx

3 rounds 
10 goblet squats 44lb kettlebell 
50 high knee jump 
10 back squat 95lb barbell 
10:48

M/36/170lb/5’7” 
Broken hand 2 weeks in, still not up for violent pulling/catching

Dis Chris’ technique scale @75lbs after making up yesterday’s WOD

Subbed to 3 rounds of:
15 2x45# DBs
200 SUs

6:35

Subbeddue to home gym limitations
Double 20kg kettlebell overhead squats (a struggle - much harder than the barbell ones)
12:26
44/1.78m/75kg

5:52 @ 30 kg

M/46/6'2"/185#

Scaled to women's rx'd 
3:57

M/46/6'2"/185#

Scaled to women's rx'd 
3:57

3:00 nothing to add. An easy fast paced workout for a change

RX:2'55''.
https://youtu.be/z6gE8lXFU80

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Overhead squat - squatting with a heavy weight and a major upright torso demand that should not be broken up
Double under - elastic jumping with an emphasis on accuracy that should not be broken up

WHAT ABOUT THE FORMAT
A short sprint (I think originally designed as a test, if I'm not mistaken) that challenges the accuracy of our jumping by using a full-body movement. Also a lot harder than it looks on paper

TECHNIQUE SCALE
7 rounds of:
10 slow overhead squats (light weight)
1:30 double under practice

CONSISTENCY SCALE
1 round, unbroken of:
150 double unders (or some jump rope number you set for yourself)
30 overhead squats
*if you break anything up, start the workout over

INTENSITY SCALE
3 rounds of:
Sprint 200 meters
10 Overhead squats
*rest as needed between rounds

MY STUFF
7 something, I subbed 50 box jumps at 20-in, touch-and-go, and 115-lb. overhead squats

GENERAL FEAR LEVEL: 6