Strength/Skill Work Single support deadlift: find a bilateral 5 rep max
WOD
“Double-up”
20-15-10-5
Push-press (M-95lbs, W-65lbs)
Box jumps (M-24″, W-20″)
5-10-15-20
PVC Overhead squats
Candlestick to tuck jump
For time.
This WOD was first completed on 090528. If you did the workout that day check your notebook and use the same load for push press whenever possible.
Here are the results that I have from the first time CFA did “Double-up”
Thursday 090528 “Double Up”
Dale 16:20 65lb PP, 24″BJ
David H. 21:18 95lb PP, 20″ BJ
Kimberly 14:22 35lb PP, 17.5″ BJ
Jissel 15:02 42lb PP, 9″ BJ, scaled to 15-10-5-5-10-15
Harry 12:45 65lb PP, 13″BJ scaled to 15-10-5-5-10-15
Betsy 13:26 55lb PP, 20″BJ
KK 12:29 65lbPP, 20″BJ
Corey H. 18:58 88lb PP, 24″BJ
Ben 10:52 95lbs 24″
Alex 12:15 95lbs 24″
Shanna 13:41 77lbs 24″
J$ 20:40 55lbs 20″
Aileen 18:25 55lbs
LL 15:15 65lbs 22″
Wesley 14:20 35lbs 20″
M3 16:34 as Rx’d
MCK 15:50 45lbs 20″
We are making do with what we have. Today we called our WOD “Main Dining Room” in hopes of working off all the rich foods we are eating while on vacation!
5 rounds for time:
10 Dumbbell hang cleans (McK 2-15#, KK 2-25#)
10 pushups
10 Supermans
20 Russian twists (10 each side) (McK 8# ball, KK 10# ball)
10 situps
McK 10:53 KK 9:45
Cool down with a one mile uphill speed walk.
See you on Thursday morning!
Hope you guys are having a great time! We can’t wait for you to come home.
just in case you two aren’t enough of an inspiration in person! way to keep up the cf spirit. hope your vacation is bringing rest and lots of fun.
Ronnie 15:03 55lbs
Lauren DL 65lbs, 17:00 45lbsPP1st 20 then 35lbs
David H. 17:52 95lbs (Improved from 21:18!)
Phoebe DL 95lbs, 12:55 45lbs
Dale DL 100lbs, 15:05 75lbs, 24″ box (Improved from 16:20 with 65lbs!)
M3 16:21, 95lbs (Improved from 16:34. Every second counts!)
Laura 12:57, 65lbs, 22″ box jump (Improved from 15:15!)
Sarah Roe 12:49 45lbs
Mark 12:55, 55lbs
Greg 12:15, 55lbs
McKenna 14:10, 22lbs
Melanie 16:19, 35lbs
John D. 14:28, 95lbs, 24″ box jump
Tayler 18:08, 55lbs
Corey H. 13:35, 95lbs, 24″ box jump (Improved from 18:58 with 88lbs!!)
Daniel Smith 12:25, 95lbs, 24″ box jump
Congrats to all on a great day of work-outs including some incredible improvements!