August 2, 2010

Monday 100802

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Mike McKenna 6:26, Rob Orlando 7:22. Post time to comments.


Enlarge image

CrossFit Level 1 Seminars: CrossFit Reston, CrossFit Vancouver, CrossFit Strong, CrossFit Atlanta, CrossFit San Diego
Coaches Prep Course: University of San Diego

"Behind the Games: Part 1" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Masters Event 2, Max Deadlift, at the 2010 CrossFit Games:
Masters Women - video [wmv] [mov]
Master Men - video [wmv] [mov]

Interview with Chris Spealler on Day 2 at the 2010 CrossFit Games - video [wmv] [mov]

From the Vault: Zac Pine 7:23 on today's WOD - video [wmv] [mov]

The 2010 CrossFit Games "Six Times" commercial by CrossFit Again Faster - video [wmv] [mov]

"Those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest."
- Brutus Hamilton, Olympic decathlete and track coach

Posted by lauren at August 2, 2010 5:00 PM

This WOD looks disgusting! it's gonna be fun

Comment #1 - Posted by: john at August 1, 2010 5:03 PM

2 fer 1's!! Joy....
Brutus has some true words there.

Comment #2 - Posted by: Brent at August 1, 2010 5:04 PM

How heavy should the wall ball be? I assume 20 pounds, but just double-checking.

Comment #3 - Posted by: Luke/m/30/185/5'9" at August 1, 2010 5:05 PM

I see Spealler tearing this one up!

Comment #4 - Posted by: Troy at August 1, 2010 5:08 PM

Never seen a 2-fer-1 on here. How's it performed?

Comment #5 - Posted by: Ethan at August 1, 2010 5:09 PM

sub for two-fers? was thinking 25 thrusters followed by 25 air squats. thoughts?

Comment #6 - Posted by: jeglit (m/38/6'4"/220) at August 1, 2010 5:10 PM

Mike McKenna is the man. Plain and simple.

Comment #7 - Posted by: rob orlando at August 1, 2010 5:16 PM

For those that can't see, or haven't seen, the video:

A 2-fer-1 is a normal wall ball with an air squat in between reps (while the ball is airborne). Speed is your salvation!

Comment #8 - Posted by: Ben in Xiamen at August 1, 2010 5:19 PM

This sounds absolutely horrible...I can't wait!

Comment #9 - Posted by: Cujo at August 1, 2010 5:27 PM

I want to thank all the Coaches for their hard work and professionalism this weekend at the Reston Lvl 1! Maggie's box is just what it needs to be... no thrills, no bs, and very clean bathrooms! My name's Jon and I have a problem... these guys have me addicted to crossfit!

Comment #10 - Posted by: Jon McGrath at August 1, 2010 5:31 PM


Comment #11 - Posted by: jgirl at August 1, 2010 5:31 PM

This wod looks brutal

Today I did

20-225lb b squats
40-toes 2 bar
60- 2pood lb swings

My legs are still shot from Luce so I only did 195lbs for the b.squats. Everything else as rx'd

In 11:30

Comment #12 - Posted by: Xfitaddict M/CT/27/6'2"/175 at August 1, 2010 5:42 PM

rob orlando is the man

Comment #13 - Posted by: jim carreira at August 1, 2010 5:46 PM

Hats off to the masters competitors. My max is 465 about 5 yrs ago. Since then, I dare not deadlift max lifts - poor back can't deal with it. You guys rock.

Comment #14 - Posted by: bill/51m/6ft/207 at August 1, 2010 6:07 PM

I should have posted this ages ago...but the congratulations to the winners and competitors video.

Another congrats should go to all the people who make these videos. Sevan, Marty and I did a behind the scenes story last year that I thought didn't completely suck, but the one posted here is making me rethink that. Great, great job. Who woulda thought...I came to Crossfit for the fitness, I'm staying for the video. I can't get over how good they are these days.

Comment #15 - Posted by: jbuffone at August 1, 2010 6:13 PM

I like that Chris Spealer prays at the start and end of his day. That honors the Lord.

Comment #16 - Posted by: GG at August 1, 2010 6:14 PM

Edit -- first sentence should just read: Congratulations to the winners and competitors at the game.

Comment #17 - Posted by: jbuffone at August 1, 2010 6:14 PM

And nothing the Lord is more involved in than exercise and sports, for example 1 Corinthians 9:24-27

Comment #18 - Posted by: GG at August 1, 2010 6:37 PM

Never ceases to amaze me that the domains are infinite....2fer1 wtf! Looking forward to it....been CF for 2.5 years never seen one let alone heard of it!

Comment #19 - Posted by: JD at August 1, 2010 6:40 PM

Zac - So cool to see you in this video again. This video was the very first time Matt and I ever saw your ugly mug. Our attempt at this workout then was amusing at best. All this time later we are so proud and happy to have you in our lives.

Comment #20 - Posted by: Cherie Chan at August 1, 2010 6:49 PM

Love the Crossfit commercials that bring back memories of circa-1970s NFL Films. Keep it up. Awesome.

I would buy a DVD of motivational Crossfit commercials (minus stupid "Crossfit on Manhattan sidewalk" ... gag, puke, wretch).

The best thus far has been "Promo_WhatIsCF_Heber.wmv"

Comment #21 - Posted by: Luke Mullen at August 1, 2010 6:52 PM

thanks for the awesome reminder GG. i personally like philippians 4:13

Comment #22 - Posted by: phen at August 1, 2010 6:53 PM

I was at Crossfit Atlanta this weekend for the level one cert. The material covered has given me the boost to continue on with my goals. I had reservations about going for about a year and a half and my wife finally made me go. I love crossfit and this weekend has cemented that into my life. There are things you like doing and things you love doing and I get so geek waiting for my next WOD whatever it may be. Thank you to the amazing HQ staff at the cert Justin, Bobby, Joe, Mike G, Jennie and of course Chuck. I thought all of you were bad asses before, but now I think you are the most genuine bunch of people I have met. I think I can call you friends now. I can't wait to get better as a cross fitter and as a crossfit trainer. 3, 2, 1 HELL YEAH!!!!

Comment #23 - Posted by: Kyle Schnitger at August 1, 2010 6:54 PM

I was at Crossfit Atlanta this weekend for the level one cert. The material covered has given me the boost to continue on with my goals. I had reservations about going for about a year and a half and my wife finally made me go. I love crossfit and this weekend has cemented that into my life. There are things you like doing and things you love doing and I get so geek waiting for my next WOD whatever it may be. Thank you to the amazing HQ staff at the cert Justin, Bobby, Joe, Mike G, Jennie and of course Chuck. I thought all of you were bad asses before, but now I think you are the most genuine bunch of people I have met. I think I can call you friends now. I can't wait to get better as a cross fitter and as a crossfit trainer. 3, 2, 1 HELL YEAH!!!!

Comment #24 - Posted by: Kyle Schnitger at August 1, 2010 6:54 PM

@ gg:
Here is another great example of the morality the bible establishes for exercise. Hope this helps.
genesis 19:6-8

Comment #25 - Posted by: FSM at August 1, 2010 7:18 PM

I can't find it right now, but somewhere there's a video of Tony Budding doing this WOD in front of his garage, maybe 2 years ago. Perhaps he will see my post and put up a link. It was awesome--Tony B. rocks CF!

Comment #26 - Posted by: bingo at August 1, 2010 7:26 PM

Thanks to all the AMAZING trainers at the Level 1 Cert in Atlanta. I learned so much and now how so many great cues in my vocab. Cant wait to get back to my box and test em out. Thanks Team!!!

Comment #27 - Posted by: Lauren S at August 1, 2010 7:30 PM

FSM, was that a typo? That passage doesn't mention exercise.

GG & phen - great passages, but don't forget to read them in context. Also, there's a balance to keep in mind (1 Timothy 4:7-8, for example).

Just ran 5K (hilly course through neighborhood; ran on toes) - 25:30.

Comment #28 - Posted by: dmc at August 1, 2010 7:49 PM

Shout out to Zac Pine for this awesome video! Miss you guys at Verve :)

Comment #29 - Posted by: Rosa at August 1, 2010 7:52 PM

Huge thanks to the coaches (HQ) and staff (CFSD) for putting on our level 1 cert this weekend, it was great to knock the rust off and learn a few new tricks of the trade. In particular the nutrition talk was a fantastic and unexpected bonus. see you all at the games next year!

Comment #30 - Posted by: DangerousBrian at August 1, 2010 7:54 PM

We had a great time at the level 1 in Reston, Va. Thank you to all of the coaches for your hard work and guidance and a big THANK YOU to Maggie for her motivation and for hosting the course.

My only complaint was the Crossfit Games T-shirt they gave us. This weekend was a Crossfit Level 1 course not a Crossfit Games course and I didn't compete in the Crossfit Games. Most Crossfitters I know won't wear a T-shirt with an activity on it that they didn't do.

All in All, I had a great time and loved the course!

Comment #31 - Posted by: Michael G at August 1, 2010 7:54 PM

Who sings this???????????????????????????

Comment #32 - Posted by: Clack_Attack at August 1, 2010 8:04 PM

What's a two for one

Comment #33 - Posted by: Anthony at August 1, 2010 8:09 PM

Found it.
the song is called:

"they murk you"

by "ams uno" (ft. missing element)


Comment #34 - Posted by: Clack_Attack at August 1, 2010 8:11 PM

YAY Zac! You make just about every movement look easy--such a gift.
You haven't changed a bit, still just as feisty and funny as always.
So glad you and your lovely girl have made a home in Colorado with all of us! We are so lucky to have you!

Comment #35 - Posted by: Joylyn at August 1, 2010 8:31 PM

On the day behind program so I did the 135# squat clean thruster x5, 10 chest to bar pullups for 5 rounds. 10:45 as rx'd.



Comment #36 - Posted by: Mike~ at August 1, 2010 8:45 PM

Huge shoutout to my wonderful trainers this weekend in Atlanta!!!!!! You guys are excellent representatives to this sport and represent it well. If you don't leave a cert run like that without taking your game of fitness to stratospheric proportions, then I question if you even showed up at all. Chuck, you are the master!!! And to all your ninjas and Godfather MacDougald, a resounding "Hell Yeah"!!!!!
Thank you all for what you have given to me this weekend. Blew my expectations out of the water. Definitely can't wait to catch up with each of you soon. Take care and God bless you all!!!

Comment #37 - Posted by: rodneyfulmer at August 1, 2010 8:56 PM

Yuk. 2 4 1s. Bring it

Comment #38 - Posted by: Mark at August 1, 2010 8:56 PM

Yuk. 2 4 1s. Bring it

Comment #39 - Posted by: Mark at August 1, 2010 8:58 PM

The Level 1 Cert in Atlanta this weekend was AWESOME. The trainers Joe, Justin, Jenni, Mike G, Bobbi, and Chuck were wonderful examples of the coaching ability that most of us strive for! They were so friendly and encouraging, and I feel like I am a whole new trainer!! I can't wait to bring all my new knowledge back to the box and share it! I can't thank you guys enough, but a HELL YEAH might suffice :)!

Comment #40 - Posted by: Allie at August 1, 2010 9:57 PM

Had a great time at the level 1 Cert. in Vancouver this weekend. Learned a ton and had a great time doing so. The Cert. team was very friendly and approachable as well as hyper-organized and prepared to answer any questions. I had a great time and have never been more proud of a single sheet of paper!

Comment #41 - Posted by: Corina at August 1, 2010 10:06 PM

Zac! Always fun training with you bro. Awesome vid.

Comment #42 - Posted by: luke p at August 1, 2010 10:21 PM

#18 Csweet, I don't know about GG, but I constantly proselytize my congregation to Crossfit! They don't have to leave their faith to train, you don't have to believe. You will, however be constantly exposed to truth no matter how hard you try to bully with obnoxious questions those who bring it to you!
Grace and Peace

Comment #43 - Posted by: Chaplain Mike at August 1, 2010 10:54 PM

ZAC!!!!!!! LOVE the old video. Nobody could ever ask for a better trainer! Heart you, mean it!

Comment #44 - Posted by: Dan in Denver at August 1, 2010 11:49 PM

This looks great for breakfast in the morning. I cant wait to Fk it up!

Comment #45 - Posted by: The Crossfit Marine at August 1, 2010 11:59 PM

Attended Atlanta Level 1 Cert best experience ever thanks to the awesome coaches and everyone who made it happen hot sweaty dirty south love crossfit

Comment #46 - Posted by: Kenny Warden at August 2, 2010 1:48 AM

subbed tuck-jumps and 40 lb DB thrusters and air squats for 2-fer-1's

Comment #47 - Posted by: Tyler Scott at August 2, 2010 3:21 AM

hi all.
congratulate me! I made my first rings muscle-up!
of course this is small victory, but i am happy, because my bodyweight 262pound ))

Video criticism

Comment #48 - Posted by: Egor Golubev 35/M/6'3"/262 at August 2, 2010 3:48 AM

6:44...single jump ropes cause I'm not there yet with the doubles and single wall balls followed by 75 air squats for the leg work

Comment #49 - Posted by: Bryan at August 2, 2010 3:52 AM

9:59 Rxd

He made it look so easy in the video.

My 2fers were anything but smooth

Comment #50 - Posted by: Pokey at August 2, 2010 4:49 AM

did the wod today in 9:33 rx'd. first time doing 2 for 1's. the first set was ugly. The twenty lb ball felt like a 100 pounds when I tried to catch it. Way different than a regular wall ball.

Comment #51 - Posted by: neal at August 2, 2010 4:56 AM

as rx'd


Comment #52 - Posted by: joecam 35/M/190 at August 2, 2010 5:02 AM

4th day on, hard to roll out of bed for this one.

Took it easy and did:

120 single-unders
25 wall balls

x 3, 9:05

Tried a few 241's, oh man! Double-unders are still a work in progress, only 1's and 2's coming easily.

Comment #53 - Posted by: Dave W 26 5'7 180 at August 2, 2010 5:31 AM

6:50 RX

After watching myself on video, I realized that some of the squats didn't brake 90. I did 13 extra double unders and 7 extra shots. My mind shut down after the first round and went into auto pilot.

Comment #54 - Posted by: Eric Sweet/31/181/69" at August 2, 2010 5:44 AM

Been in crossfit for two years and this is actually my first post and probably my last. I don't look like worrying about other's times. As long as I gave it my all after a wod that's all that matters. Never want to regret not giving it my all. (learned the hard way).
The worst you can say is, "I could have went faster." Never want that again.

Whatta weekend in herdon, VA. Thank you to all the trainers. I thought it was run great. We coached when needed and we critiqued our peers and everyone was in it 100%. Just like a wod! And feelling our faults was the best we could have learned.


Comment #55 - Posted by: Jason Dabrowski at August 2, 2010 5:46 AM

Subbed 35 lb thrusters and tucks.


Comment #56 - Posted by: Littlemama at August 2, 2010 5:53 AM


DU's with single between each;

not fast enough or can't throw the ball high enough to get in the 2-fer-1, so did 25 wallballs (14#) + 25 air squats


Comment #57 - Posted by: mom to five at August 2, 2010 5:55 AM


Forgot my stopwatch...used a wall clock to approximate my time. 2fer's slowed me down

as rx'd ~15 min

Comment #58 - Posted by: D Craig at August 2, 2010 5:55 AM

As rxd

Comment #59 - Posted by: Jonblaze at August 2, 2010 5:56 AM


Did not do 2-fer-1
Did 5 rounds instead 9:49

Comment #60 - Posted by: Judd at August 2, 2010 6:21 AM

Level 1 Cert in Atlanta this weekend was amazing! Thanks to Joe, Justin, Jenni, Mike G, Bobbi, and Chuck - none of you guys disappointed and without exception fully exceeded my expectations. The session was tightly run, well executed, professional, and FUN. Who doesn't love holding that squat position (weight on the heels, chest up...) for a few extra seconds in the Dirty's 100 degree heat?

What a fantastic community.

Comment #61 - Posted by: John P at August 2, 2010 6:27 AM

Big thank you to the trainers and Crossfit Strong for the knowledge and experience at the level 1 cert this weekend in Dallas. Good step in the right direction on a long journey.

Comment #62 - Posted by: Jeff at August 2, 2010 6:29 AM

CFSB Cycle 2 Day 1

Back Squat

275x3, 285x3, 295x3, 305x3, 310x3(PR)

Metcon Less than 15 min:

WOD from yesterday 100801

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Time as RX’d: 4:07

I tried SO hard to get sub 4 min!! maybe next time…have to get my C2B more consistent…
All Squat clean thrusters were unbroken. C2B were unbroken until 4th rd (5,3,2) 5th (4,3,3)

Gym/Skill Dev: Ring HSPU with 25# Weight Vest follow by a few Muscle ups with 25# weight vest

Comment #63 - Posted by: Memmnoch at August 2, 2010 6:31 AM



Nice WOD, the amount of work done in this WOD is crazy, once you start the "2-fer-1s" you have to go on Autopilot, meaning as soon as you throw the ball, drop to the bottom and come back up ready to catch the ball, i guess it is a brain thing. I finished the first round in less than 2 minutes and I ran out of gas half way the second round.

Have a nice WOD everyone.


Comment #64 - Posted by: SANTI at August 2, 2010 6:38 AM

2010-08-02: 6:39@1:56,2:22,2:19. Sub reg WB's and 100 singles. 46.25" BJ (PR).

Comment #65 - Posted by: gs at August 2, 2010 6:59 AM

three rounds for time of:
50 tuck jumps
25 thrusters, 45lb bar
25 air squats


Comment #66 - Posted by: jeglit (m/38/6'4"/220) at August 2, 2010 6:59 AM

3 for 1's baby!

Comment #67 - Posted by: DevinS at August 2, 2010 7:00 AM



Did one WB and one medball FS for each "2-fer-1".

Now that I've finally mastered some proficiency with DUs (first round unbroken) I hope that I'll learn those "2-fer-1"s a little faster. Today I was way to slow and uncoordinated, the falling ball crushing me down badly when I tried to stand up for the catch.

Nice WOD though, I like new challenges.

Comment #68 - Posted by: Memuc at August 2, 2010 7:09 AM

Had to guess what 2fer1 as applied to wall ball was b/c I didn't have a chance to watch wod video before doing the wod. Got it right.

Rx'd: 6:56


Comment #69 - Posted by: Cutler at August 2, 2010 7:21 AM

As Rx'd 9:19

Need more speed on the "2-fer-1s"

Comment #70 - Posted by: thetimmy at August 2, 2010 7:23 AM

Did some skill work: hspus, pistols, and dus; otherwise body needs extra rest day today, having the opposite problem after rhabdo brain says go and body says slow down. But, so far so good...eating right is definitely helping- Paleo day 13! :)

Comment #71 - Posted by: brittk at August 2, 2010 7:32 AM

14:35 rx

Comment #72 - Posted by: gb 43/m/71"/185# at August 2, 2010 7:32 AM

Damn Cutler, were you at the games? Smoked Rob O.

Comment #73 - Posted by: Jason (m/26/180/6'0") at August 2, 2010 7:36 AM

Many breaks. About 15 min

Comment #74 - Posted by: Hale at August 2, 2010 7:38 AM

No games. Been doing double unders for a while. Rob would smoke me with wods with weight.

Comment #75 - Posted by: Cutler at August 2, 2010 7:41 AM

Subbed 45lb thruster/45lb front squat per 2 for 1 and did 20 reps instead of 25. 10:44.

Followed by yesterday's WOD since I slacked off (make-up mixed with a bit of self-punishment)...

12:20 as rx'd. Inability to drop weights and lack of a secured pullup bar made it a bit more difficult, but it'll only make me stronger I suppose! And hopefully aid in a nice time drop when I return to the states and try this one again.

Comment #76 - Posted by: Paul at August 2, 2010 7:50 AM


50 DUs (with singles in between)
25 WBs "2-fer-1s", 20# ball


Comment #77 - Posted by: nutfam at August 2, 2010 7:54 AM

Do muscle ups count if you Kip to do them?

Comment #78 - Posted by: Dusty Dale at August 2, 2010 8:09 AM

Level 1 Cert San diego was awesome. All the teaching points were excellent! Special mention for Stephane who led the team really well and made the weekend both fun and interesting!

Thanks Crossfit HQ

Comment #79 - Posted by: Tino at August 2, 2010 8:11 AM

Level 1 Cert San Diego was awesome! All the teaching points were well executed and in-depth! The coaches made the weekend both fun and very interesting. Special mention to Stephane whose knowledge is immense and he also led the team very well adding to the overall enjoyment of the weekend!

Well done Crossfit HQ!!

Comment #80 - Posted by: Tino at August 2, 2010 8:18 AM

As rx'd: 14.15

2-fers were abysmal.

Comment #81 - Posted by: Mike Honcho M/31/5'10"/175 at August 2, 2010 8:39 AM

As rx'd

Still working on DU
Medball got slippery from sweat, hard to catch

Comment #82 - Posted by: justaman - liberty, sc at August 2, 2010 8:43 AM

I attended the level 1 cert in Vancouver this weekend. It was superbly organized and executed. All the instructors were excellent teachers and conveyed the key points very well. The lead instructor Todd delivered his lectures with real passion and the info stuck in my head better as a result. Doing Fran with 30 other people while 30 more cheered you on was pretty awesome.

Comment #83 - Posted by: CoreyB at August 2, 2010 8:59 AM


17:58 as rx'd

Never in a workout have I ever looked forward to stopping a movement to get to double unders until today. 2 4 1's are murder. 40 du's in a row was my best set. 2 4 1's were done in sets of 5 or 6.

Comment #84 - Posted by: Jay Kay at August 2, 2010 9:04 AM

that was one of the most surprisingly hard workouts ever. the "2 fer 1´s" were wonderfully difficult!!! 9:41 Rx
Regards from
CrossFit Reykjavík

Comment #85 - Posted by: Evert at August 2, 2010 9:04 AM

Todd Widman and his entire crew were fantastic teachers this past weekend at the Vancouver cert. They were knowledgable, friendly, hilarious and took the time to know you. From the foundational movements to nutrition to programming, everything was explained in a clear and concise manner. The knowledge I obtained will be invaluable to me.
"Crossfit is my passion." That was the first thing Todd said to us and his passion was evident and was certainly engrained in me. Thank-you, it was unforgettable.

Comment #86 - Posted by: Martha at August 2, 2010 9:12 AM

Did 100 single instead of DU, which I still don't master.

6kg ball x 30

3 rounds


Comment #87 - Posted by: tanzenfranz at August 2, 2010 9:23 AM

watching the Masters during their deadlift WOD was absolutely splendid!!!

14# ball for today's WOD

TIME: 10:25

Right Achilles "let me" get through the double unders..1st set was ugly!

Sunday's WOD 400m/25 burpees, 6 rounds (no 1 foot marker outside at the Cape): 22:48. Happy that the achilles cooperated for this one too!

Comment #88 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 2, 2010 9:33 AM

14:03 Rx.

Medball became very slippery from sweat - slowed me down a bit.

Comment #89 - Posted by: ertai M/26/5'11''/175 at August 2, 2010 9:50 AM

The level 1 certification in Dallas was amazing. Excellent job to all the coaches. I could not have learned more in one weekend.

Comment #90 - Posted by: Jeff H at August 2, 2010 9:51 AM


Just started CrossFit a few days ago... and I'm glad to see I'm not the only one who couldn't do more than a few double-unders at a time during that last round.

Comment #91 - Posted by: Adam at August 2, 2010 9:55 AM

A big shout out to Pat and his crew for their excellent job at the Crossfit Reston Level 1 Cert this weekend. Everyone was top notch!!! The amount of information and knowledge they provided in two days was unbelievable. Thanks Again

Comment #92 - Posted by: Chris C at August 2, 2010 9:59 AM

16:14 as rx'd. felt like death, and the neighbors think I'm insane! awesome!

Comment #93 - Posted by: Donnie Bungum, M/24/5'6/155lbs at August 2, 2010 10:01 AM

I was at the Vancouver, BC cert and all I can say is I left with a huge grin on my face and a new found excitement for Crossfit.
If anyone is on the fence about getting their certification take the plunge you won't regret it at all.
Todd Widman is a wonderful teacher with an obvious passion for helping people move their CrossFitting to another level. The rest of the coaches were on their game 100%. The days were super organized and interesting to the last minute. Finally the other people attending the certification were great, super friendly from every background and lifestyle. Crossfitters new and old, fire-breathers and new kids alike.

Comment #94 - Posted by: Zack F at August 2, 2010 10:09 AM


Three rounds for time of:
50 Double-unders
25 regular Wallball 20 pound ball

Time: 12:40

New jump rope. And new PR on DU string: 27!
Will try "2-fer-1s" with lighter ball.
Right knee bursa hurting.

Comment #95 - Posted by: Johan S at August 2, 2010 10:21 AM


11.11 using a heavy old leather speed rope that I have at home and doing air squats instead of 2-1s with a 20#WB. Our box got shut down early this morning, because it is in an aircraft hangar, and someone's putting something sensitive in it. Sucks.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #96 - Posted by: Chappy B+ at August 2, 2010 10:22 AM

3 rounds of:
50 DUs
25 Thrusters @ 45lb
25 squats
I could not give the full effort today, due to the recent doubles of CF and soccer. Everything went well and the next time will be better for sure.

Comment #97 - Posted by: magnus 24/5'8"/155-160 at August 2, 2010 10:23 AM

I had a blast this weekend! The level 1 certification in Vancouver exceeded my expectations in every way. All of the certification staff were fabulous - extremely professional, knowledgeable, and down to earth. After watching the Boz and Todd videos on the CFJ, I was pretty pumped to find out that Todd was leading the cert. He was amazing! He made complex things seem simple and the simple stuff stick in your head. I learned an immeasurable amount, thank you all so much!

Comment #98 - Posted by: Josh M at August 2, 2010 10:25 AM

14lb wb

Comment #99 - Posted by: Krista Colson at August 2, 2010 10:31 AM

Crossfit Vancouver Level 1 Cert,

Awesome instructors, very knowledgeable and passionate. I definitely improved my ability to coach others. Good luck to everyone and thanks again!

Comment #100 - Posted by: Ed at August 2, 2010 10:36 AM

Great cert. this weekend in Reston. Thanks to all the coaches...Pat, Maggie, Jon, Steve, Lance and Tai for all their useful knowledge. great facility and area. It made for a nice long weekend away from NY. Although when I took Pat's advice he gave us at the end of the cert..... to walk over to our neighbors house and snap the handle off of their broom and tell them I was their new "Olympic Lifting Coach" neighbor gave me a funny look? Maybe I was too intense? Thanks again!

Comment #101 - Posted by: Kris C at August 2, 2010 10:40 AM

3 Rounds of:
50 18" box jumps
25 Thrusters with 20# Dumbbells
25 Squats

Comment #102 - Posted by: Linwood Wright at August 2, 2010 10:43 AM

Interesting WOD today, can't wait to challenge myself with the DUs. Like the motivatinal quote as well.

Comment #103 - Posted by: John at August 2, 2010 10:54 AM

Couldn't agree more Kris..Pat and his coaches at the Reston cert demonstrated a wealth of knowledge and delivered it in a professional yet fun manner. The tools they taught us will 100% enhance our coaching abilities. Crossfit Reston was a badass box, thanks Maggie. Good luck to everyone.

Comment #104 - Posted by: Rick B at August 2, 2010 10:57 AM

As rx'd 7:48

M 34 6'00 185

Comment #105 - Posted by: DSides at August 2, 2010 11:04 AM

Monday 100802
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

time 15:10

FIrst time ever doing the 2for1 wallball. I think I did them half right. I did alot of extra work though.

I'd squat , throw, squat down catch at the bottom or just starting up (punishung coming up at the ball as it comes down), stand up not throwing the ball, repeat. Either way I got 2 squats per throw.

DU's were broken down to 5's or more. It was more fatigue and my right hand not keeping rythum with my left, which happend at fatigue.

I'd hit 5 or so reps step through the rop and go again.

Comment #106 - Posted by: NikNichols42yo 5'7'' 165lbs at August 2, 2010 11:06 AM


As Rx'd - 10:53

Comment #107 - Posted by: Alan at August 2, 2010 11:07 AM

"2-fer-1s" can go to h3ll.

1st rd. w/ 10 ilb. ball, 2nd & 3rd 25 wall balls w. 16 ilb. ball, & 25 air squats.


Comment #108 - Posted by: The Anaconda at August 2, 2010 11:09 AM

As RX'd except for single wall balls. No "2-fer-1s".


Comment #109 - Posted by: PistolPete, M/34/5'7/175lbs at August 2, 2010 11:10 AM

Subbed 2x Wall ball for "2-fer-1s". I couldn't get out of my deep squat fast enough while the ball was in the air. Gotta get faster with the air squat after launching the med ball.

3 rounds of 50x Double Unders + 50x 20lbs Wall Balls. Time 21:06

Comment #110 - Posted by: stryder9 M/36/5'8"/155# at August 2, 2010 11:24 AM

Good workout got football pratice later.

As rx'd 13:42

Comment #111 - Posted by: Ryan P at August 2, 2010 11:27 AM

3 round,,
50 tuck jumps... will get du's one day
25 "2 for 1's"... 10lb medball

Comment #112 - Posted by: em :) at August 2, 2010 11:27 AM

I normally don't vear too much from the main site...but did a simlar workout yesterday so did yesterday's today.

Yesterday's workout if anyone wants a fun event was...

100 x BW Deadlift
200 x Squats
300 x Double Unders

20:04 as Rx'd.

300 Double Unders will suck the life out of you quick.


Comment #113 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at August 2, 2010 11:34 AM


Comment #114 - Posted by: JDisch at August 2, 2010 11:36 AM

11:41 rx'd hard 5k bike warmup

Comment #115 - Posted by: Angelo at August 2, 2010 11:36 AM

Sub 150 singles for double unders
Sub 45 lb barbell thrusters


Comment #116 - Posted by: DajM M-32/5'7"/156 at August 2, 2010 11:41 AM

On vacation. My brother-in law has a 45lb bar so I subbed regular thrusters for wall-balls. DUs as required: 12:08.

Comment #117 - Posted by: Casey at August 2, 2010 11:46 AM


Went for max shoulder press today, after two cycles of CFSB.


Not very impressive, but at least it went up a little (2.5#). Only have deadlift to go, then back to main site WODS.

Carole and Doug worked on "goats".

Comment #118 - Posted by: Kevin C. at August 2, 2010 11:50 AM

as rx'd


Comment #119 - Posted by: Troy at August 2, 2010 11:54 AM

Subbed tuck jumps for du's...did single wallballs + 75 squats at the end.


Comment #120 - Posted by: Shane m/36/6'3"/205 at August 2, 2010 11:57 AM

Did the WOD from Saturday instead of this one

6 Rounds
Run 400 m
25 Burpees



Comment #121 - Posted by: Shane/M/22/5'11"/182 at August 2, 2010 12:00 PM

Jeff @ work

Comment #122 - Posted by: Jeff & Charity @ CF Snohomish at August 2, 2010 12:01 PM

subbed tuck jumps/ used 10 pd med ball: 13:42

Comment #123 - Posted by: thinlizzie at August 2, 2010 12:16 PM


subbed 25 20lb DB thrusters and 25 squats for "2-fer-1s." Otherwise as rx'd...17:38 (my double unders are terrible...need major practice)

12:52 Helen 4 hours prior

Comment #124 - Posted by: cnc at August 2, 2010 12:29 PM

12:08 as rx'd.

tough one.

Comment #125 - Posted by: SAT @ CrossFit Amplify at August 2, 2010 12:32 PM


11.11 using a heavy old leather speed rope I keep at home and doing 50 air squats for each 25 WB 2 for 1s. Our box got shut down this morning because it's in an aircraft hangar that is being used for something special. No other gym around has actual WBs.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #126 - Posted by: Chappy B+ at August 2, 2010 12:38 PM

9:12 as rxd

Comment #127 - Posted by: Kirk at August 2, 2010 12:48 PM


Regular wallballs, not 2 fer 1's. Single under between each DU. Just plain tuckered out. Great job Kim, Alan, memuc, NikNichols. Wow, one more PR--just amazing Kevin. Looking forward to having you back on the mainpage.

Comment #128 - Posted by: mas 53/M/155 at August 2, 2010 1:03 PM


12:05 rx

Comment #129 - Posted by: Troy Rand at August 2, 2010 1:06 PM

Had to use a 16 lb. Med ball all I had 13:19.

Comment #130 - Posted by: SB at August 2, 2010 1:32 PM

13:03 as rx'd

Comment #131 - Posted by: Nick 24/187/5'9 at August 2, 2010 1:43 PM


as rx: 9:18

Comment #132 - Posted by: jnel at August 2, 2010 1:45 PM

ran 7.5 miles at the high schol track- 1hr
3 rounds of:
125 singles
25 squats
10 large tractor tire flips
time was about 12 min

Comment #133 - Posted by: mike/40/6'3"/210 at August 2, 2010 2:12 PM

ran 7.5 miles at the high schol track- 1hr
3 rounds of:
125 singles
25 squats
10 large tractor tire flips
time was about 12 min

Comment #134 - Posted by: mike/40/6'3"/210 at August 2, 2010 2:12 PM

subbed tuck jumps/16 lbs med ball reg wall ball shots: 9:01

Comment #135 - Posted by: afisher at August 2, 2010 2:42 PM

6.44...just one for one's

Comment #136 - Posted by: albino at August 2, 2010 2:47 PM

As r'xd

Time 11:55

fun workout, need to concentrate for depth of second squat

Comment #137 - Posted by: JonEl FunctFit at August 2, 2010 2:47 PM

35 yom 210 bwt

morning wod:
impromptu "griff"

time 11:19 new pr by 1:33

afternoon wod:
hang squat snatch

Comment #138 - Posted by: brian t at August 2, 2010 2:52 PM

did yesterday's WOD
5 rounds of:
5 squat clean thrusters (135#)
10 chest to bar pull-ups

John : 5:17
steve-o: 5:47 and damn proud of it.

Comment #139 - Posted by: steve-o at August 2, 2010 3:03 PM

L1 Cert Class was incredible.
Jason Khalipa's energy and enthusiasm has seriously revolutionized CrossFit training and form practice to an unprecedented scale that the Terminator himself would manufacture tear ducts for the sole purpose of crying a single tear of joy.

Comment #140 - Posted by: stephenb at August 2, 2010 3:10 PM



Comment #141 - Posted by: schep1m at August 2, 2010 3:22 PM

subbed 25, 20lb db thrusters and 25 squats


Comment #142 - Posted by: Phil C 49/m/160 at August 2, 2010 3:25 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Single under / double under practice

As rx’d: 13:50
Foam roll after

Comment #143 - Posted by: Sesoku at August 2, 2010 3:33 PM

San Diego Level 1 cert was fantastic! So well organized and well run. Many thanks to Stephane, Eric, Jason (Hell Yes!), Maile, Josh and Rory for your energy, knowledge and enthusiasm (even though Rory didn't stand all the way up when doing were great in all other aspects : )

I'd highly recommend attending to anyone who is even thinking about training others or just wants to learn more about CF for themselves..a great all around experience.

Comment #144 - Posted by: Rebecca at August 2, 2010 3:39 PM


As RX'd


Comment #145 - Posted by: Brandon Garcia at August 2, 2010 3:57 PM

Still can't do doubleunders, and forgot my medicine ball at home, so I did:

3 rounds,

50 tuck jumps,

25 thrusters at 40#.


Comment #146 - Posted by: 'sota cf at August 2, 2010 3:58 PM

Had to do this one at home so it was really modified.


25 lb "ammo can" press
50 regular jump rope reps (I just cant do double unders)


Comment #147 - Posted by: mike welsh at August 2, 2010 4:05 PM

Done in sets of 5
these are tiring best to do as many as you can cause starting back up sucks

Comment #148 - Posted by: charbs m/25/190 at August 2, 2010 4:18 PM

20 minutes subbed 1 fers on the wall ball

Comment #149 - Posted by: JoshuaM M/28/73"/165# 100210 at August 2, 2010 4:28 PM


W/U: jump rope, 100 single-unders; ROM exercises, 20x.

As Rx: 9:06.

C/D: PNF of hamstrings.

Third round of double-unders was a bit rough. Probably serves me right for leaving them out of my w/u the last several wks. Wallball squats to an 11-inch box. I don't think those could have been any faster today. The 2-fer-1s were easier than I expected. Pretty happy with my time.

Comment #150 - Posted by: rjf (Since 07-20-07. WOD no. 833) at August 2, 2010 4:30 PM


13:51 Rx'd

Comment #151 - Posted by: Emilie at August 2, 2010 4:34 PM

as rx'd


wall balls went pretty fast with the exception of a couple squat mess ups cause this was my first time doing 2 for 1's.

Double unders killed. Have a hard time with them. But they are getting better. Had a 20 rep streak today.

Comment #152 - Posted by: Kevin A. M/17/177/5'11 at August 2, 2010 4:46 PM

Did this at work with Eric 9:09...way faster than I would on my own. Legs are screaming for rest day...seizing up.

Comment #153 - Posted by: jef at August 2, 2010 4:57 PM

10:54, at home so had to sub 100 singles and 25 thrusters with the bar.

Comment #154 - Posted by: ScottMacArthur at August 2, 2010 5:04 PM

First time with the 2fers. Those ad another level of suck to the wallball.

Comment #155 - Posted by: John M/26/5'9"/195 at August 2, 2010 5:12 PM

3 rounds of
sub 100 singles
25 thrusters 45lb bar
25 squats

need to practice double unders if i want to do it at Rx'd

Comment #156 - Posted by: Dexter at August 2, 2010 5:16 PM


turns out double unders on a slight hill is not a smart idea

Comment #157 - Posted by: Raph at August 2, 2010 5:19 PM

12:10 Rx "2 fers".....not fun :)

Comment #158 - Posted by: Msobremesana at August 2, 2010 5:32 PM

cfwu 3x10
14mins (1fers)

Comment #159 - Posted by: budd 51 59 170 cf3y at August 2, 2010 5:46 PM

I attended the Dallas cert this weekend. Great event, great gym! The instructors were top notch. Very informative and very funny!

There were many laugh out loud moments and that is saying something when your audience just did a wod in a 100+ degree gym.

In all seriousness, without the great personalities and humor the course could have dragged with that kind of heat.

The pace was fast, but the organization was spot on. They had it dialed in. I wouldn't expect anything less from CrossFit.

Thank you very much for an awesome, enjoyable weekend!

Comment #160 - Posted by: Chris Schmiedeke at August 2, 2010 5:52 PM


At the beach with very limited equipment.

"Cindy" on a rickety swing set:

15 rounds + 5 + 10

Comment #161 - Posted by: bingo at August 2, 2010 5:53 PM

3 rounds:

50 Box Jumps,
25 20lb Wall Balls

Time: 16:21

Comment #162 - Posted by: Shawn Becker at August 2, 2010 5:58 PM

As rx'd 10:34

Comment #163 - Posted by: Jon at August 2, 2010 6:07 PM

Isabel make-up, scaled to 100#:


Must've only done about 50 or so, dang it...

My snatches suck...

Comment #164 - Posted by: james.patrick [M/48/66"/135] at August 2, 2010 6:09 PM

D @ home
50 DU's
25 WB's @ 20#
25 Squats

2 'fers almost sent me to the plastic surgeon for a nose replacement, couldn't get the rhythm down


Comment #165 - Posted by: waderpro D m/48 W f/45 at August 2, 2010 6:17 PM



Comment #166 - Posted by: BRICEJ M/24/170/5/8" at August 2, 2010 6:19 PM


3 Rounds
35 side-side jumps
15 Wall Balls


Comment #167 - Posted by: Dave Phaup at August 2, 2010 6:23 PM


subbed 100 singles for DUs
first time with the 2-fer-1s.....took 1 full round to figure out how to string multiple reps together

Comment #168 - Posted by: JimL at August 2, 2010 6:26 PM


3 rounds
35 single-double-single-double...
15 wall ball
15 air squat


Comment #169 - Posted by: dingrr 51/m/168 at August 2, 2010 6:29 PM

age 16 140lbs 5'8"

10:32 with asthsma problems

Comment #170 - Posted by: Taylor Furst at August 2, 2010 6:35 PM

5 rounds:
50 double unders
25 wall balls 2 fer 1 10lbs
25 wall balls 10lbs

all my times would improve dramatically if I could do double unders without a single between every double

Comment #171 - Posted by: jc at August 2, 2010 6:44 PM

SUB tj
SUB 10# tf


Comment #172 - Posted by: Ticotexas M/40/69/150 at August 2, 2010 6:45 PM

11:56 w/ an 8lb ball.
my double-unders failed me miserably..or i failed them i suppose...keep practicing
subbed an 8# ball because that's all we have..i usually use a 40lb dumbbell thruster for my wall ball sub.

Comment #173 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at August 2, 2010 6:46 PM

I'm going on vacation next week and intend to visit an affiliate for my first time ever. A little competition will do wonders for me!

Comment #174 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at August 2, 2010 6:47 PM

I completed mine in 7:20:20 I had to take a few second breathers

Comment #175 - Posted by: Kellie at August 2, 2010 7:09 PM

50 tuckjumps
25 wallballs
7lb ball

Comment #176 - Posted by: Mindy S at August 2, 2010 7:13 PM

as rx
2 for 1s are hard.

Comment #177 - Posted by: malafronte (Ft Hood, TX/M/30/145) at August 2, 2010 7:31 PM

3 rounds for time of:
50 tuck jumps
25 wall ball shots, 20 lbs ball and 10 ft target

Comment #178 - Posted by: Jason Crocker at August 2, 2010 7:36 PM

- Sub'd regular wallball (20#) for 2 fer 1s. Legs were dead today.
- Never got more than 2 double-unders in a row - they sucked!

Comment #179 - Posted by: C.L. at August 2, 2010 7:43 PM


2fers ate me up. Catching the ball on the way back up aggravated my herniated c6 disc. I think it was due to the hyperextension of the neck while trying to keep the ball in sight.

Comment #180 - Posted by: Jim D. 49/m/165/5'11" at August 2, 2010 7:44 PM

I cannot say enough about the LVL 1 Cert in Dallas at CrossFit Strong! Lisa, Joe, Matt, Russell, Eric, and Spencer were more than top notch!!! Fast, Effective, Informative, and Safe, it was all brought together in a sweet science! Thank you all again!

Comment #181 - Posted by: Adam E. at August 2, 2010 7:45 PM

8:21 as Rx'd

Comment #182 - Posted by: MarcusG 5'9" 170# at August 2, 2010 7:59 PM

Great weekend in Dallas for the Level 1 Cert!! A big thank you to the staff, such a wonderful group of people and amazing athletes (very inspiring). I learned so much in two days. I love it. Thanks again!

Comment #183 - Posted by: Holly at August 2, 2010 8:30 PM

12:09 as rx'd

First Crossfit workout in a couple months. Those wall-ball 2-for-1's sucked!

Comment #184 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at August 2, 2010 8:57 PM


Rx 15:32

Comment #185 - Posted by: JasonH at August 2, 2010 9:00 PM

Wonderfull Cert. in Dallas this weekend ! Staff was amazing , and extremely helpfull ! Thanks again to all the staff , you guys rock .

Comment #186 - Posted by: Laiken at August 2, 2010 9:07 PM


You have to be a freaking ninja to do these! I almost lost some teeth. I could only cycle them by deflecting the ball into the ground instead of catching it - I'm guessing this doesn't count as rx'd though.

Also high bar back squat, 1RM 225, 3RM 185 and 5RM 135. I am switching over from low bar back squat. I could never make the low bar feel comfortable, and high bar is more applicable to the rest of Crossfit anyway.

Comment #187 - Posted by: Latham M/30/180 Camp Cropper at August 2, 2010 9:17 PM

Awesome cert in Dallas over the weekend. I was a little star struck with Matt and Eric there fresh off of their Games performances. Those dudes are legit.
I can't wait to put it all into practice. Great info, engaging staff, and great environment. Even with the 100 degree temperatures.

Comment #188 - Posted by: A.H. at August 2, 2010 9:57 PM

Used the 15 lb med ball that just arrived and realized I needed to pump it up a little before I use it again. It was kind of like trying to catch an oversized stress ball covered in sweat every rep. Awesome.

Anyway, stumbled through all the DU's with a lot of restarts and did single wall ball shots (first time).


Comment #189 - Posted by: tkdra at August 2, 2010 10:03 PM


subbed 150 single unders each round... still working on DU's

wall balls as rx'd. tricky little buggers

Comment #190 - Posted by: Marky Mark at August 2, 2010 11:17 PM


subbed 35# handled plate with thruster plus squat 2fer1 style for each rep.
DU as Rx'd


Comment #191 - Posted by: Tim 33/5' 10/ 165 at August 3, 2010 12:08 AM



Got better at 2 fers as workout went on.

Comment #192 - Posted by: amped 36/M/190/6' at August 3, 2010 4:45 AM

9:21, 35 side to sides (gotta get a jump rope and work on DU) and 15 thrusters plus front squat, 3 rds. Wish i couldve done the full thing but no time

Comment #193 - Posted by: RussA at August 3, 2010 4:49 AM

used 12 lb. ball


Couldn't get the rhythm on the final set of double unders. So angry...

Comment #194 - Posted by: Bobbo at August 3, 2010 5:45 AM

Level I Cert CFAtlanta was awesome and help change the direction of my life. I think we got the best Cert Staff just looking at the pictures.........

Comment #195 - Posted by: Geoff at August 3, 2010 6:28 AM

7:12 Rxd.

Crossfit Norrtaelje, Sweden.

Comment #196 - Posted by: Thomas 24/M/169lbs/5'8" at August 3, 2010 8:32 AM




(DU still a problem, but saw some improvement this time)

Comment #197 - Posted by: harry at August 3, 2010 8:52 AM

subbed tuck jumps and thrusters, 25 pound dumbbells


Comment #198 - Posted by: Manchild at August 3, 2010 10:31 AM

A day behind.

12# wall ball, all I have.
2-4-1 was tough.
ball caught at bottom of air squat on most.
Singles mixed with some doubles.


Laura f/47/5'7/150

Comment #199 - Posted by: power-girl at August 3, 2010 10:49 AM

Scaled / subbed as follows:

3X singles for DUs
Wall balls using 6kg ball, thrown to height >16 standard cinder blocks ~11ft, followed by air squats (25 each)

Time: 15:30

Comment #200 - Posted by: ian peek at August 3, 2010 10:50 AM


Comment #201 - Posted by: Bphantom at August 3, 2010 10:54 AM

14# ball

Comment #202 - Posted by: Sue Ady at August 3, 2010 11:50 AM


tuck jumps
25 thrusters (20#) + 25 squats for WB

Comment #203 - Posted by: Matthew at August 3, 2010 1:26 PM

cfwu x 3

100 single jump ropes
25 wall ball w/ 20 lb ball
25 squats

Comment #204 - Posted by: tpdfish at August 3, 2010 1:31 PM

6:40 RX'd

Comment #205 - Posted by: D. Swan at August 3, 2010 1:35 PM

WOW! What a great experience at the Level 1 Cert at CrossFit Atlanta. Thank you all for taking the time to do what yall do best!

Comment #206 - Posted by: Ami at August 3, 2010 1:59 PM

3 Mile Run
3 Rounds
20 (20#) Dumbell thrusters
50 Sit ups
25 Pushups

Comment #207 - Posted by: dyagg at August 3, 2010 2:00 PM

25:20 Rx'd

Comment #208 - Posted by: Libbie at August 3, 2010 2:02 PM

Ok, no wall ball, so subbed 25 squat thrusters with two 20# dumbbells.

Still working on getting double unders to a constant pace, at present I have to coordinate my jumps with a 'single under' in between each double.

Double unders were consistently broken into 3 sets with minimal rest (when I screwed up with the rope). 25 squat thrusters were unbroken all 3 sets.

~14 minutes

Comment #209 - Posted by: Eric B at August 3, 2010 2:43 PM


3 rounds for time of:
50 double unders
40# thrusters


need to work on stringing together DU's more efficiently.

Comment #210 - Posted by: Bill Gibson at August 3, 2010 3:03 PM



Fun WOD. Love the new challenge of the 2-for-1s.

Comment #211 - Posted by: Dan D. at August 3, 2010 4:27 PM

8:26 with a 7kg ball...heaviest I had

Comment #212 - Posted by: Jon M 22/6'2/205 at August 3, 2010 4:43 PM

10:09 as rx'ed (2 fers where sketchy)

Comment #213 - Posted by: Rory Mack at August 3, 2010 4:56 PM

Subbed 17.5lb DB thruster (each hand) and air squat for each wall ball.



Comment #214 - Posted by: JonK at August 3, 2010 4:59 PM

sub'd regular wb for two fers

Comment #215 - Posted by: greg 6'3"/212/38 at August 3, 2010 5:21 PM

Reveted to normal wb's after 1st round and needed a SU between DUs.


Comment #216 - Posted by: mikeyb m/49/178 at August 3, 2010 6:29 PM

10:31 as Rx'd
Did on bank of Swannee River with Michael... great fun!
Tossed ball, caught ball, did full squat with ball each rep.

Comment #217 - Posted by: Jette 41/M/5'11"/175 at August 3, 2010 7:14 PM

Daniel -
50 tuck jumps
25 thrusters 45#
25 squats

50 single unders
25 thrusters 20#
25 squats

Comment #218 - Posted by: hub m/29/6'/165 at August 3, 2010 8:38 PM

As RX'd

2fers were insane. Really felt it in the quads. If you sit longer than a second or two, your legs start seizing up. Yippy!!

Comment #219 - Posted by: AngeloPell at August 3, 2010 11:27 PM

9:19 regular wall ball

Comment #220 - Posted by: Pacers at August 4, 2010 3:34 AM

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 15pound ball


worked on stringing DU together. Not pretty but work in progress. Only room to toss about 9' with wall ball so couldn't do a 2 fer 1 but got about a 1/2 squat on second squat.

Comment #221 - Posted by: Bells 37/6"1"/195 at August 4, 2010 3:50 AM

To the CF staff that was at Reston for the certification, I would like to applaud you. The course was kept interesting and fun throughout the weekend. The instructors knew their knowledge and made it very easy to understand. Great job Team!

Comment #222 - Posted by: Trent W. at August 4, 2010 4:50 AM

Scaled to 3 rounds of:
50 tuck jumps,
25x 12 lb regular wall ball shots
(4:21, 6:09, 6:56- 17:27)

Comment #223 - Posted by: Tim/35/M/70/175 at August 4, 2010 5:10 AM

Three rounds for time of:
50 single-unders
25 Wallball 10# ball


Comment #224 - Posted by: Jill K at August 4, 2010 5:13 AM

As Rx'd
Paul: 10:33 (18lbs)
Harold: 11:51 (18lbs)

Jen: 9:27 (12lbs & tuck jumps 1:1)
Krystin: 17:48 (3kg ball & modified singles/doubles/tucks)
Chris: 19:56 (18lbs & 10 Doubles with 90 singles 1st round, 2-3 rounds 200 singles)

Comment #225 - Posted by: jenniferg at August 4, 2010 7:49 AM

m 30 172 5'10
as rx'ed 8:42

Comment #226 - Posted by: Brandon Ecker at August 4, 2010 8:09 AM

10.19. 7kg ball.

Comment #227 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at August 4, 2010 8:31 AM

Never done 2 fer 1's before, scaled to 12# ball to focus on form and achive METCON. 2fer1's may be my new favorite exercise

otherwise rx'd


Comment #228 - Posted by: Boiler at August 4, 2010 9:33 AM

subbed tuck jumps and reg wall ball


Comment #229 - Posted by: dsm19 / 31 / 6'0 / 210 at August 4, 2010 11:18 AM

As rx'd, 7:09.

Double-unders went smoothly. First round unbroken, a couple of breaks in rounds 2 and 3. "2-fer-1s" were tough, but maybe not as bad as anticipated. They really jacked up the heart rate though, I was a little lightheaded coming into the last round. Had a lot of trouble catching the ball in round 3.

Afterwards, worked on some kneeling cleans and snatches. 1 set of 10 cleans and 10 snatches at 12#. 1 set of 5 cleans at 45#. Not able to snatch 45# from the knees yet.

Comment #230 - Posted by: Mel/37m/5'10"/175 at August 4, 2010 11:26 AM

Thanks to all the trainers at the CF Lvl 1 Cert at CF Atlanta. You all are an inspiration

Comment #231 - Posted by: Jesse Baumgartner at August 4, 2010 11:35 AM

3 rft
50 double under
25 wall ball 2 fer 1 22# ball


Comment #232 - Posted by: tdhalls at August 4, 2010 12:35 PM

3 rounds

50 DUs
25 modified wallball 2'fers (45 lb. thruster + 45 lb. OH squat)


Comment #233 - Posted by: cbecker at August 4, 2010 2:24 PM



Comment #234 - Posted by: Brandon Burritt at August 4, 2010 3:31 PM

As RX'd 9:08

Comment #235 - Posted by: Matt Burritt at August 4, 2010 3:49 PM

I would like to provide a special thanks to all of the CF Certification Staff at CFSD. I learned a great deal more than what I already knew, after getting into CF a year ago. All of you utilized each lecture and one on one foundations exercise/demo extremely well and effectively! A lot of bang for the buck! I now know how to man-handle the rings with a good muscle-up using the false grip (Incredible Hulk example, Eric)! I also know how to explain how to do it very well! My movements will be more efficient and quick from this day forward... increased work capacity! Thanks Stephane, Jason, Eric, Josh, Rory and Mora (I may be wrong on your name because I didn't fully catch it when it was said :/ ). I look forward to seeing any one of you in the days ahead! Thank you for passing along the message of good health, wellness and fitness!

Best Regards,
Jeremiah Santini

Comment #236 - Posted by: Jeremiah Santini at August 4, 2010 4:30 PM


as rx'd
could not get the timing right tried to work on double unders and 2-fer-1's

Comment #237 - Posted by: Francis Vu Nguyen at August 4, 2010 5:02 PM

A couple of days behind. CFbday 7/27/10

Can't do DUs yet...substituted 200 singles for 50 doubles and did 25 wallballs and 25 air squats for the 2fer1's during each round.

3 RFT: 20:05

Comment #238 - Posted by: Mike at August 4, 2010 6:21 PM

situps on steep decline

Three rounds for time of:
20 Tuck jumps
10 Wallball “2-fer-1s”, 10# ball


I didn't watch the video first and did about half of the 2 fer 1s incorrectly. Still hard that way, but less timing/coordination involved.

Comment #239 - Posted by: rbst 34m, 5'10, 190 at August 4, 2010 7:12 PM

31 yom, 190 lbs


only had a 15 lb ball

Comment #240 - Posted by: Jeff Weltmer at August 4, 2010 7:31 PM


as RXd


Comment #241 - Posted by: Eric-Clint, Texas at August 4, 2010 7:54 PM


50 tuck jumps
25 Thrusters 20lb db


Comment #242 - Posted by: LMD_Mike at August 4, 2010 8:20 PM


Scaled to 50 double unders & 25 wall balls

Still recovering from gastric bug

Comment #243 - Posted by: JT at August 5, 2010 12:28 AM

Still struggling with DU's so subbed with x3 singles.


150 SU's fb
25 241's


Now some practice on those DU's........

Comment #244 - Posted by: Matt Mitchell at August 5, 2010 4:56 AM

as rx'd 11:26

Comment #245 - Posted by: jeffdpoll at August 5, 2010 7:40 AM

23 / M / 5'9" / 135lbs

Did this yesterday with an 11 pound ball.


Comment #246 - Posted by: BC at August 5, 2010 9:46 AM

19:10 as rx'd

Started to finally get in a groove with the DU' 15 in a row at one point which is the most I've ever done

Comment #247 - Posted by: Cleveland at August 5, 2010 11:01 AM

16:22 rx'd

Comment #248 - Posted by: B-Mo M/6'/197/33 at August 5, 2010 11:25 AM

As Rx'd: 9:28
The most difficult part of the wall ball is to always think to the squat between as fatigue start to set in

Comment #249 - Posted by: J-F/20/155/5'9 at August 5, 2010 2:12 PM

15 2-for-1s, 35 double-unders.

jump rope broke half way through 2nd set and continued with tuck jumps.



Comment #250 - Posted by: Logan S at August 5, 2010 3:01 PM

As rx'd:

Comment #251 - Posted by: Espinosa m/25/5'11"/165 at August 5, 2010 3:58 PM

forgot to post my time:

Comment #252 - Posted by: phen at August 5, 2010 11:07 PM

as rx'd.

time: 14'11

Comment #253 - Posted by: ccfeldt at August 6, 2010 1:06 AM

23 very long and frustrating minutes!! DU's are my biggest weakness and need serious work!! 2 fer 1's were OK though

Comment #254 - Posted by: Munk at August 6, 2010 6:18 AM

simple WB 22 lb

Comment #255 - Posted by: Repto M/40/5'11''/225 at August 6, 2010 7:13 AM

11 minutes
Did singles for the wallball shots with an 8k ball
New shoes and getting used to a differnt rope on the DU's caused quite a few misses. On the third round had to stop at 35 reps to tie my shoe. Smoked.

Comment #256 - Posted by: clark at August 6, 2010 7:56 AM


Comment #257 - Posted by: ecp2 at August 6, 2010 9:25 AM

Couldn't master the 2fers.

Comment #258 - Posted by: Nate m/38/6'/175 at August 6, 2010 9:55 AM


Luckily, I was able to get about 40 DoubleUnders in a row without stopping in my first set, so my form improved significantly there.

Comment #259 - Posted by: Chris R m/33/6-1/185 at August 6, 2010 3:12 PM

2-fer-1's were a fun twist, but I need some work on them. I can see how they would really teach you speed.

Rx'd 10:01

Comment #260 - Posted by: Josiah Ertz at August 6, 2010 4:05 PM

As Rx'd.

"Mrs. Wobbly"
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 12 pound ball

Comment #261 - Posted by: Miyagi 30/m/164.2# at August 6, 2010 7:14 PM

31/m/71"/176#/Gold's Gym: Killeen, TX

12:52 Rx'd

Comment #262 - Posted by: Archer6479 at August 6, 2010 7:55 PM

Good job on the OPSEC chappy...anyways I blew on this wod couldn't stay with it. I bought a beaded jumprope bc my leather one snapped and I fount this one will break but the reason being more likely that I can't do the du's with it rather than the quality at hand 19:06 not rx'd bc also couldn't do 2 fers

Comment #263 - Posted by: Cphil24m/160#/5'9" at August 6, 2010 9:54 PM

15:45 AS RXED
DOUBLE UNDERS AND 2 FOR 1s are impossible to duplicate/sub...way tougher than regular wall ball

Comment #264 - Posted by: EJ at August 6, 2010 11:09 PM

M 36/5'10"/170


Comment #265 - Posted by: Rholl at August 7, 2010 11:53 AM

12:39 with 14 lb ball. Difficult time coordinating the wall balls, so dropped weight. Got hit too many times in the face.

Comment #266 - Posted by: Mark & Theresa at August 8, 2010 11:34 AM

no wall or ball so...3 rounds of

50 DU's
25 20# DB thrusters
25 squats

Comment #267 - Posted by: schinizel/m/31/5'8/150 at August 9, 2010 9:02 AM

Crossfit warmup followed by WOD with substitutions

50 double unders were replaced with 50 single unders and 25 tuck jumps


warm down with 50 more singles 11 L pullups and 20 handstand pushups.

Comment #268 - Posted by: Karsk (56 M 5'9" 185lbs) at August 9, 2010 9:17 AM

M54yo 237


First 50 DU took me 9 minutes+
Switched to 150 SU x 2

Did 50 Wallballs each confidence in 2 fer1's as my squat speed was hurting...tired legs.

Comment #269 - Posted by: do_b330 at August 9, 2010 12:27 PM

M/25/158 GregAWU

After SQ-Thruster + Chest-to-bar PU WOD


Comment #270 - Posted by: Y. Zhou at August 9, 2010 5:15 PM


Don't have 20# wallball. So I went for something different in the same time domain.

5 Rounds for time:
3 Power Snatch, 135#
30 Double Unders

time: 10:13

Comment #271 - Posted by: Jordan D. at August 9, 2010 5:53 PM


3 rounds:
50 du's
25 - 55# kb front squat


Comment #272 - Posted by: MikeyPaul/m/28/170/5'8" at August 9, 2010 6:15 PM

CFWU - 3 from home. No HSPU.
Very disapp w/pace, but did all true DU. Last 2 sets not bad. Even strung together 20. Remembered to slow rope down.
Need to get good heigth on WB 2 for 1's to get good depth on air squat.
Pretty much just mailed this in on pace to get WB's figured out.

Comment #273 - Posted by: jrm at August 9, 2010 6:23 PM

3 rounds

50 Dbl Unders
25 Thrusters 45#
25 OHS 45#


Comment #274 - Posted by: ferb44 at August 9, 2010 6:32 PM

3 rounds
50 DU/25 WB 1 fers/25 air squats

Comment #275 - Posted by: RB at August 9, 2010 6:36 PM

50 du's
subbed 45# thrusters w/ 45 squat inbetween

I don't know if that was an appropriate sub, but I know it hurt like hell.

3 rnds

Comment #276 - Posted by: illis m/29/160/5'10 at August 9, 2010 7:26 PM

Mod'd (15.4#/7kg ball)


Could only get a 7kg hard ball (no Dynamax), which seemed better than throwing a 20# dumbbell in the air & catching it

Comment #277 - Posted by: XAF at August 10, 2010 2:13 PM

Three rounds for time of:
50 Double-unders SUB Tuck jumps
25 Wallball "2-fer-1s", 20 pound ball


Comment #278 - Posted by: Louis Herrera 51 70" 178 at August 10, 2010 9:04 PM

Our box posted this WOD today, 8:18 RX. wobbly legs

Comment #279 - Posted by: Dan R at August 11, 2010 2:21 PM

35 yom 195 lbs

As rx'd 21:25

Comment #280 - Posted by: kgw at August 11, 2010 8:59 PM

Subbed tuck jumps for DU
Did this workout after the WOD for August 14, 2010.

Comment #281 - Posted by: Mik at August 14, 2010 5:08 AM



Just had to do normal wall-ball as couldnae get any rythym wi the 2 for 1's,plus had to change from dynamax ball to solid 9kg ball ,as just cannae get it right wi the dynamax ball,doublers all straight thru,easy ,just a break inbetween the wall-balls.
before, OHS,Sn. drops,rev-hypers,GHD hip ext,sit-ups.

Comment #282 - Posted by: Pedro Barrera Scotland at August 14, 2010 4:28 PM

M/ 36/ 132 lbs/ 5'-6"
I did this WOD with a 10 lb ball, but threw it up about 14' high. 7:40
The killer was the 2 fer 1s. GREAT killer leg movement and mentally tough to fight to push yourelf down quickly when you're tired.. so much harder than just trudging through doing singles when you're gassing.. great coordination component when tired.

Comment #283 - Posted by: Anton at August 16, 2010 8:43 AM

50 double under (3)
25 wall ball, 11 ft target
25 air squat

3:14, 3:44, 3:46

10:44 08/16/2010

Comment #284 - Posted by: johnathon in seattle 29/5'8/153 at August 17, 2010 9:46 AM


Comment #285 - Posted by: MaroonSwim at August 18, 2010 5:07 AM

20 reps of 35 lb dbs Thrusters
20 air squats
40 side jumps over 14" box/hurdle

3 rounds in 24 min


Comment #286 - Posted by: joe138 at August 24, 2010 4:21 PM

as rx'd: 13:14

Was on track for a sub 10 after the first round and then double unders fell apart with fatigue.

Comment #287 - Posted by: MoGreene at August 30, 2010 4:22 AM


as rx'd

22:25 in morning (DU sucked)

16:10 in afternoon

Comment #288 - Posted by: Mayhem at September 4, 2010 5:52 AM

9:51 rx.

Comment #289 - Posted by: hillmanb at November 4, 2010 12:19 PM

1 round of 2-fer-1's @ 20#, 2 rounds @ 16#


Comment #290 - Posted by: MNinKC at November 9, 2010 7:11 PM

As rx'd

Double unders taking up a lot of time.

Comment #291 - Posted by: Chaps at November 22, 2010 9:00 AM

12:15 subbed 20# dumbbells Ground to Overhead + airsquat

Comment #292 - Posted by: Ryan 6'/185/33 at January 20, 2011 8:27 AM

man i suck at double unders. any tips?

Comment #293 - Posted by: crossfitamops at June 19, 2011 8:13 PM

M/36/5' 9"/165lbs

6:26 but sub of:

15lb ball, heaviest at gym
had no idea what a 2fer was so squat with ball at chin level and every other rep wall ball up.

no double unders, just 50 regular reps of jump rope. probably safe to add 15 minutes if I even tried double unders.

still felt good so completed a min at 9mph, 10mph, and 11mph with a min walk between each.

Yes, very recent crossover into Crossfit so am still learning!

Comment #294 - Posted by: ElMano at June 20, 2011 10:36 AM

@crossfitamops: all in the wrists. whipping motion.


had to move outside because my gym ceiling was too low.

2fer kicked my arse.

Comment #295 - Posted by: jason at June 20, 2011 10:59 AM

as rx'd
time: 15'24

Comment #296 - Posted by: ccfeldt at June 20, 2011 11:21 PM

10:40 as rx'd.

DUs are getting better, but only about 50% there.


Comment #297 - Posted by: DomH at June 21, 2011 3:30 PM


Comment #298 - Posted by: dcyn at June 8, 2012 6:03 AM
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