Tuesday 11/24

handstand developent, then

board press 5×4, then


for time:
2 ladders
4 cones
5 wall ball
10 toe taps
5 situps
10 burpees

Run through the course for as many rounds as time allows. Rest as necessary between rounds as each effort should be all-out sprints.

Post results to comments!

A. 7 rounds: bench press (100/60kg), hanging leg raise
B. 7 minutes max double unders
C. 4x500m @ 85-90%
D. flexibility development


30 min EMOM:
– goblet squat
– lunge

Every minute, add a rep. If you fail to complete the number of reps in one minute, you don’t get a rest and continue AMRAP at the set you last completed until 30 minutes are up.

Double Unders

You’ve dialed in your single under and you’re ready to try double unders, but when you go for it, all of a sudden you’re donkey kicking and wildly swing that rope around again!

Remember our tips for the single under: keep that body long and beautiful, keep those arms down and relaxed, and control your tempo. First, slow the single under down a lot. For each jump, propel yourself higher and spend more time off the ground. Remember, we’re not slowing down by double bouncing or spending more time on the ground; we’re slowing down by giving ourselves more airtime (which means more time to pass the rope under twice). When you can consistently slow that tempo down with a higher long-body bounce, keep your bounce tempo the same and double your wrist speed to move the rope under you twice instead of once.

I’ll say it again: keep that bounce beautiful. Control your tempo, keep your body long, and keep those arms relaxed. It’ll take some practice to get the timing down.

Happy bouncing!

Champagne Friday 5/29



for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
push press, 20/15kg
back extensions
wall ball, 20/14#
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

Deload Thursday 5/14

back squats 60×10, 70×8, 75×8, 80×8
front squats 60×5, 65×5, 70x5x2

EMOM for 10 minutes
a. 15 kbs, 32/24kg
b. ME double unders

Post total double unders to comments!

back squats 60×10, 70×8, 75×8, 80×8
front squats 60×5, 65×5, 70x5x2

EMOM for 10 minutes
a. 2 rope climbs
b. ME double unders

Post total double unders to comments!

– hips of glory, 1min/position/side
– super banded OH distraction, 2min/side
– seated shoulder extension, 2min

A. (if in need of an active recovery day, use this)

for 15 minutes:
20 jump to target, 6″ above standing reach
10 back ext + GHR
10 GHD situps
10 rocking pistols, alternating
10 alternating DB snatches, AHAP

B. (rest or make-up Olympic weightlifting day)

C. (rest or join class)

D. (see Cool Down tab) and/or join Mobility Class