Tabata- Double Unders

Press– 1/1/1

Jerk– 2/2/2

10 Hollow Rocks/10 SuperMans on the minute 10 minutes

strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes

kettlebells:20 min amrap of: 15 each 2 arm ussr swing/2 arm front squat/2 arm push press/2 arm renegade row/12 snatch per arm;for time:100 deadbug

Olifting: for time-run200m/row 250m;powersnatch2x10 @75%;jerk 2×110@75%

Tabata- Double Unders

Press– 1/1/1

Jerk– 2/2/2

10 Hollow Rocks/10 SuperMans on the minute 10 minutes

strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes

kettlebells:20 min amrap of: 15 each 2 arm ussr swing/2 arm front squat/2 arm push press/2 arm renegade row/12 snatch per arm;for time:100 deadbug

Olifting: for time-run200m/row 250m;powersnatch2x10 @75%;jerk 2×110@75%

25 replies
  1. Adam
    Adam says:

    Great WOD today!
    All the coaches are great and wish you continued success! Thanks for letting me drop in and kicking my a$$ w technique work and the WOD. Thanks f

    Reply
  2. coachcanadan
    coachcanadan says:

    Tabata DU
    31-31-31-31-31-31-31-34 = 250 PR

    Then I just did some rehab stuff. I hate DU tabatas.

    Coach Dan

    Oh, and I PR’d my unbroken DUs on friday at 126. Felt great, actually.

    Reply
  3. cahill
    cahill says:

    Tabata- Double Unders 76. I need work. I had 2 decent rounds the rest sucked

    Press- 1/1/1- WU 95X5 115x 3 135 x2 the n working sets of 145/ 145/ 145 failed on last attempt
    Jerk- 2/2/2 warm up at 145 and then went for 155/ 175/185
    10 Hollow Rocks/10 SuperMans on the minute 10 minutes – not too bad neck was still stiff from the night before working out the kinks. Good times this am with coach kurt and Chris T .

    Reply
  4. Bailey
    Bailey says:

    Crossfit Buffalo:
    Warm-up- 3 rds tabata- strict pull up/push up/sit up/squat
    Wod- Amrap 15 min- 5 front squat(95lbs), 7 T2B, 15 DU- 6 rds
    Worked on stricter pull ups and t2b…sure do love to kip…

    Reply
  5. Ruthie Gemal
    Ruthie Gemal says:

    Tilapia w almond meal, garlic and lemon baked with olive oil, side of swiss chard was lunch.
    chicken breast stir fry with onion, garlic, tri color peppers, and mushrooms and half an avocado for dinner.

    skipped breakfast cuz i was working.

    almond milk in the coffee today! no sugar! i think i may try it black tomorrow. I wanna start making those green drinks instead.

    Reply
  6. Marina
    Marina says:

    Tabata DU – 138

    press – warmup 3×45, 3×65, work 70/75f/75f

    jerk – warmup 2×70, 2×75, work 80/90/100PR for 2

    10 mins of hollow rocks(HATE THESE!!!!!!!!!!! yuck)/supermans

    Reply
  7. KurtRod
    KurtRod says:

    Hope to see my peeps at Gymnastics tomorrow at 7pm. Got some great things planned.

    Was feeling pretty raw today, and just did the tabata double unders and some bench work.
    Double unders = 216 (I believe)
    Bench = 5 @ 130, 3 @ 145, 2 @ 160.

    Reply
  8. Cory
    Cory says:

    First double session today.

    Tabata DU’s – 280
    Press – 145 / 155 (f) / 155 (f) Getting close on finally breaking the 150 mark that I have been stuck on for months.
    Jerk x 2 – 135 / 155 / 175
    10mins of hollow rocks x 10/min and supermans x 10/min

    200m Run + 150m Versa Climb – 1:50 I think?
    10 rds x 2 Power Snatch @ 100 lbs
    10 rds x 2 Split Jerk @ 135 lbs

    And great work on all the Paleo eating everyone. It really gets much easier once it becomes your routine. Get creative with your cooking -there is a thousand resources. It doesn’t have to be dry chicken and lettuce for all your meals. Looks like Ruthie has figured that out big time!

    Reply
    • Ruthie Gemal
      Ruthie Gemal says:

      I keep trying new veggies I’ve never had before. Playing with all the pretty colors is fun! Thanks to Coach Dan for his guidence. I don’t even crave all the crap I used to a month ago. It’s guilt free eating and it feels good.

      Reply
  9. Head Coach
    Head Coach says:

    Tabata Double Unders=268
    Press-3@45/95 1@115/125/135f
    Split Jerk- 2@165/175/185
    10 each superman/hollow rock on the minute for 10 minutes= all rounds unbroken. No cheats today but feeling a little hungry.

    Reply

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