For Time:
200 Double Unders
9000/7000 lbs Deadlifts
75 Thrusters @45
This WOD comes to us from the Again Faster Competition team. The total amount of work that needs to be completed is pre-set, how that work is broken up is up to you. Here are two examples:
3 Rounds for time:
80-60-60 Double Unders
25 Thrusters
10 Deadlifts, 300lbs
Austin Malleolo does this in 5:55
For Time:
15 Thrusters
200 Double Unders
15 Thrusters
10 Deadlifts, 185lbs
15 Thrusters
10 Deadlifts, 185lbs
15 Thrusters
10 Deadlifts, 185lbs
15 Thrusters
8 Deadlifts, 185lbs
Michelle Kinney does this in 11:32
Post format, Rx and time to comments.
Erica N's PR Press
A very heartfelt thank you to everyone who contributed a review on our Yelp page. Reading these sentiments makes our day and really pushes us to provide an even better experience for all our members. As promised, the following CrossFitters will receive a CFSBK Mug and Patch for their contribution.
Jim R, Rob I, Steffi R, Mig K, Tom S, Brian S, AJ, Samir C, Yoshi S and Scott J. Please see one of the coaches before class to pick up your new shwag. I recommend drinking tea out of the mug while sewing your patch onto the breast of your favorite article of clothing.
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Bon voyage to Coach Shane who will be heading south to visit family until early January. Your off color comments and esoteric movie references will be missed!
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Ah, I didn’t realize it was mug AND patch. I thought I had to choose between the two. Is it too late to get my patch as well? I’d love one.
This workout needs a name… Some variant of “ass-buster?”
at 200 5th with Ryan, Paul and Josh, getting ready to watch the Eagles kick ALL the ass.
i have trained the staff here to make good Norcal margaritas and Josh and Ryan were game to try them. verdict from the boys : “Whoa. Yeah.”
if you are nearby, come on over!
Wish I could be at 200 5th, watching the Eagles getting their sorry asses whipped. But a writing deadline has messed up my weekend so I’ll just have to watch the beat-down from home.
Ass-Buster WOD. I thought of doing this in three rounds but thankfully, was talked out of that plan by Margie. So I settled for four rounds as follows: 50 DUs, 15 trap-bar deadlifts (high position) at 150#, 21-18-18-18 thrusters.
Time: 14:58
My double unders were as follows:63-44-52-41; I didn’t stop in the first round till I tripped up; in the second round I stopped when I went past 100; in the third round I stopped when I went past 50 and tripped)
Wish I could make it to watch the game – work calls though…
WOD – 10:36 rounds were as follows:
6 rounds of 5 DL @225, 10 Thrusters, 25 DU1 round of 5 DL, 15 Thrusters, 25 DU1 round of 5 DL, 25 DU
25 was a good number of doubles for me, this might have been a little faster though if I’d done DL, DU, Thrusters, DU and gone with higher rep sets for the other two movements.
Work Sets…Back Squat: 235x5x3These felt way stronger than Friday which leads me to believe I was just really, really tired after a long week. Instead of resetting the bench, I’m going to attempt 173 again.
Shoulder Press: 115x5x3Not bad. I still do not have this form down– I am not the fastest learner, I really don’t understand how I got good at tennis– this is way more simple than a 2-handed backhand. Luckily I had Jeremy to help me work on it and the last two sets were way better.
Clean: 60Kg (132#)x3x3This felt better and was a 7 pound jump. Thank you to Foxy for pointers on getting under the bar. It feels pretty cool to get that weight moving through the air and having it land softly on the shoulders.
Chins ups: 6,6,6,6 Been a full week since I chinned due to that misguided attempt at rock climbing. (sure it was fun, exciting and scary, but my arms are still not 100%) so I figured I should squeeze these in.
Congrats to all you Sunday class participants for just getting through today’s WOD. I did not envy you. Not one bit.
I like the addidas commercial. It features my two favorite CF stars. Spealer because he is incredibly my size and Heather cause she often works out with her daughter. I like that it was not overly slick. And yesterday’s feats of strength montage… Wow!! I love seeing more or less normal looking dudes squat huge weight. Where are the chicks though?
wod: rx 19:58 225#DLs in 4 sets of 10, thrusters in sets of 15 and DUs in sets of 40. Alternating of course. I was pleased to just make the cut off as I was run down and dazed from a rough work week.
I’m really looking forward to getting some rest and fitness back during Xmas break.
Warm-up:10 Minutes of20 Single Unders/10 Double Unders x35 KB Swings, 3 KB Flips x3
Lots of rest, this sounded fun on paper but I didnt enjoy it while it was happening.
Front Lever work:05 x 8
Worked both legs extended starting from the top down. I aligned my toes with the same point on the wall each time. Felt Strong
9-6-3 Reps of:Power Clean, 165lbsStrict Muscle-Up
I did one rep every :30. Really liked this format, good workout.
I set this up as below. Deadlifts were at 200#.
15 thrusters50 double unders12 deadlifts15 thrusters50 double unders11 deadlifts15 thrusters50 double unders11 deadlifts15 thrusters50 double unders11 deadlifts15 thrusters
DNF. Got all but the last round of thrusters before the 20:00 cut off. My lower back was tight throughout, made me be careful on the deads. Not sure what I really would have done differently. Maybe more/lighter deadlifts, maybe smaller sets of double unders.
Wow, that was a painful game to watch. Congrats CFSBK Eagle fans; I can only imagine how you feel right now.
DL 55 @ 165lbsThrusters RxDUs 110… they fell apart at the end there.
20:56
Smell like Bear.
Quite hungover from last night and nervous about this monstrous workout. Decided to break it into 5 rounds of 40 DU; 15 Thrusters; 9 x 200 lbs DL. First round was in 3 minutes and from there it kept slipping. Final Time: 22:43…had a splitting headache by the end of it but feeling good now.
11:55Deads @ 225 – 4 x 10 x 4Thr @ 45 5 x 15 X 5Du 40-40-40-20-60
Good to be done with deads, but sucked to be doing thrusters and doubles at the end
This was quite a re-entry after 2 weeks away from the gym, especially given my underslept and poorly-fueled state. 16:44 Rx’d, parceled into 5 rounds of 20 doubles, 10 DL @ 140, 20 doubles, 15 thrusters. Thanks Josh M for helping me find a good rope; that made a *huge* difference. All DLs unbroken. All thrusters sucky as can be. I hate thrusters with the white-hot intensity of 10,000 suns.
this was fun, in a hard kind of way.
15:47 RX’d.
started off with a break down of:
10 DLs (but 12 on first round, at 135#)15 thrusters40 doubles
plan was to do 5 rounds but changed some things around. found that some of the thruster rounds felt good so would do 20 to make the later rounds less. ended with 80 doubles and they were rough. this was fun though, being able to modify and change programing to make it fit.
then, giants game which was fun until the last 14 seconds. despite the outcome, the company was good!
19:58
rx’d180lbs
5 rounds10 dl20 du15 th20 du
.s
When I saw this WOD posted with the Again Faster folks last week, I couldn’t wait to give it a go.
I decided to do:5 rounds of 15 thrusters, 10 deads at 140lbs.then all 200 doubles.TIME–15:49-I was finished with the thrusters and dl’s in under 7mins and then crashed with the doubles. My shoulders were so exhausted from the thrusters that I couldn’t get more than 10 doubles in a row. Pretty frustrating.-I’m already dying to try this again though…is Friday too soon? 😉 Next time, I’m including doubles in each round or I’ll do half in the middle.
I really loved this wod and the fact that we got to choose how to break it up. It was pretty awesome to see everyone strategizing, using the fancy calculators, and contemplating strengths and weaknesses in order to figure out their “ideal” rounds/rep scheme. Nice job everyone!