For time:
100 overhead squats
Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.
♀ 95-lb barbell
♂ 135-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.
The double-unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.
Intermediate option:
For time:
100 overhead squats
Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
50 overhead squats
Every minute, starting at 0:00, complete 10 single-unders.
Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor.
.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Overhead Squat
The Double-Under
The Single-Under
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Comments on 260613
106 Comments
Instead of DU two tire flips at ca. 100kg and the barbell loading was at 30kg to substain good technique.
8:56min.
But actually a fun workout
Intermediate
30 single unders
63lb barbell
14:50
For time:
100 overhead squats 20kg
Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.
Beginner option:
50 overhead squats
Every minute, starting at 0:00, complete 10 single-unders
08:45
First 50@40kg
Had to scale Down to 30kg
8:32 not Rx. Did 5 burpees instead of 15DU to save the left ankle and 95lb on the barbell. Failed locking up the bar overhead on the 100th rep at 7:58 and had to do one more round of burpees and 1 OHS. Squat snatched the first rep, but had two fails in rounds 3 and 6. Did between 11 to 16 reps in each round. I think 105lb would have been a more appropriate scale although DU are probably trickier cause you really can't fail a burpee.
Matt
14:51
*10 du
95# from rack
Holly
14:49
*10 du
35# from rack
11:36
100 overhead squats
15 single unders each lao
121 lb barbell
M/42/185
115lb
20:40
51 overhead squats @ 75lbs
20 single unders
Battling food poisoning all weekend.
Jump to and double tap bar
65# BB
Cap: 64 reps 😒
Scaled OHS to 45lb - 13:00
9:51
50 reps #85 bar
double unders
Originally planned to do 100 reps, but forgot I haven’t done an overhead squat in 10 years. I did not follow the guidance to limit myself to 5 reps/round. Oops
After taking a day to review the comments (thanks usuals for your input) scaled this to 75 lbs. warmed up to 95 lbs but I would have been way over the 13 minute.
11:50
10’s-6, 5, 10, 6, 4.
RX and completing is a feat!
I did the intermediate option with 30 single skips and 95lb barbell. It started with 30 singles on the minute and then became more of an AMRAP of 30 singles and 10 Overhead Squats. I completed all this in 16:57.
11:54
Having trouble posting intermittently, especially to comments. Maybe HQ is gently telling me to shhhhh. At any rate, so many very impressive results on this extremely challenging one! Y'all are monsters💪Also many great improvs I'm going to try next time! Great work, everyone! Now rest!!!
105# bar
Wowza!
100 O/H Squats
15 Single Unders @ every minute
10/10/10/10/10/10/10/10/5/5/10
@ 95 lbs Barbell Weight
Scales and subs
65# bar and single skips 30 after sets of 10 on the OHS
18:51
M 55/210/6’
Intermediate scale.
13:52.
Rx 11:50
*10/10/9/9/9/8/8/8/8/7/7/7
*That was brutal; mentally and physically!
*Finished most sets of DU + OHS at around :40, that was the only way to survive!
Modified
10 x 10 Zercher squats #45
20 jump rope after each set
13:46
Rx 16:16
12+8+8+6+6+6+4+7+5+6+4+6+2+6+6+8
Had a clock error after the first set that cost me about 40 seconds, but also gave me extra rest?… whatever, just let the time roll on and fixed it. Don’t think it actually made a material difference on my overall time tbh. This was hard.
4x10 then 12x5
9:38, 45lbs
Intermediate — 15:58
14:58**
Time- 16:41
-95Ibs Overhead Squats
-30 Single Unders
13:05; No Doubles/2 for 1 on singles
Beginner'ish scale
50 reps of ohs
20 su's-top of every min beginning w/0:00
45# bar for ohs
4:39
m/56/180
Glad I was able to do 45# w/no shoulder pain.
Taking longer to shake off the rust in my warm ups:)
Solid, Mike!
11:01
I tried to track reps by rounds, but lost too much time in the writing process. 15 OHS in r1 and 10 in the final round. Most seemed to be in the 8ish rep range.
63/5’8”/160
Way to improvise, adapt and overcome, Jim!
Crushing it as usual Jim
Death!
Impressive, and yes, death!
That's one heck of a fast death at rx, Aidan. Way to move!
Wesley openly wept at the blurry sight of this bad boy, scaled as follows:
100 OHS -20# body bar; focus on depth & OH lockout; 15 Russian KB swings each minute-12:42
Outside & barefoot, because, Chance, barefoot is best. Plus Ken & I like to show off our beachy pedicures😌
Excellent job! Wesley wasn't the only one openly weeping at the sight of this one. Beachy pedicures indeed.
Dang! Wish I'd thought of kbs as a DU sub. Nice job!
Would love to see you and Ken fly thru a workout, beachy peds a-flying.
Scaled
75 lbs for OHS
13:29
Warmed up to 75# and felt I needed to make a choice given the volume: preserve the DUs or go with a heavier OHS weight. Longstanding joint issues and sucking at Dubs made the choice clear. I did do several reps at 95# afterward just to confirm it was the right choice - confirmed. Averaged 6-7 OHS in each minute largely due to tripping on Dubs and giving myself a few breathes in between the two movements.
Nicely done, LK. DUs (if I had them) would have made my time much slower, as sit-ups just don't tax the cardio system the way DUs do.
Scaled down to 65lbs and did not regret the decision.
12:52.
OHS sets per minute: 20, 10, 1, 10, 10, 7, 8, 8, 0, 11, 9, 4, 4
Dropped the bar after the last rep and it bounced off something and hit my damn shin. “Agony (was) the price that (I paid) in the end”. It’s a twisted fall.
Great job my man! I don't regrat (not even a single letter) scaling the weight way down either. Tough luck on the shin.
Great job, injuring yourself on the last rep! That's exquisite timing, my man! Hope its just a flesh wound, and appreciate your lyrical posts of late.
Good work CN!
56M
14:46
50 @ 95#
50 @ 75#
whoa…
No thanks. 100 OHS sounds like deliberate torture. I opted for a super gnarly trail "run" with a lot of stretches where running was impossible -- boulders, cliffs, deep mud -- 13k in about 1:55.
Wise choice!
Beginner option:
For time:
50 overhead squats
Every minute, starting at 0:00, complete 10 single-unders. Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor. . ♀ 35-lb barbell
♂ 45-lb barbell
10:00 harder than it looks
Looked hard as F to me, brother! Great work.
18:55
Hell yeah
Fist bump. Rx is even more serious than normal today.
intermediate/8:11
Video:
https://www.youtube.com/watch?v=lOWiTW8uY0w
WOD 260613
For Time:
100 Overhead Squats
Every minute starting at 0:00:
15 Double Unders
Completed Weight: 45 lb
Prescribed Weight: 135 lb
Time: 17:00
This one was a reality check.
The day before, I completed 2012 Regionals Event 2 RX (2,000m row, 50 pistols, 30 hang cleans at 225 lb), and my recovery clearly wasn't where I thought it was.
I completed a sub-18:00 2-mile warm-up before starting and planned to complete 10 overhead squats every minute after the 15 double unders.
The first 50 reps went according to plan. Double unders were flawless and pacing felt controlled.
After that, my shoulders started to give out and the double unders completely fell apart. I took a 1-minute break at the 5-minute mark after 50 reps and another break at the 11-minute mark. What was supposed to be a short recovery turned into a much longer interruption because I kept tripping on the rope.
I finally reached 85 reps around the 15-minute mark, regained my rhythm on the double unders, and finished the final 15 overhead squats without major issues.
I missed the 13-minute cap, but I finished all 100 reps.
Looking for feedback on:
My goal is to qualify for the 2027 CrossFit Quarterfinals, so I'm posting workouts like this to get honest feedback on weaknesses and areas that need improvement.
2. Some limitations, presumably. These will take care of themselves as you keep working on your technique and following the programming.
3. Hard to assess with the camera angle, but possible that you are gripping unnecessarily hard during your DU. Focus on staying relaxed. Good technique in general. However you missed a rep more than once, often completing only 14 DU.
4. Mechanics on your OHS are the biggest culprit here, which in turn impacts endurance and therefore recovery. Work on your squat and overhead position and keep following the programming and you’ll make great progress. This one workout is insufficient material to judge your readiness for the 2027 quarterfinals, but I certainly wouldn’t rule them out!
Thank you, Christina! I really appreciate the feedback. This is exactly the kind of critique I'm looking for to help me get better. I'll be working on all of these points moving forward. Thanks again for taking the time to watch and comment!
Intermediate
95#
13 min cap
70 OH squats
10/15/15/15/15/15/10/5 Dumbbell shoulder squats 80#
30 single unders 00:00 and between
10/8/7/7 shoulder press 60#
Welcome Michele! A couple that CFs together stays together, and gets in killer good shape! Look forward to watching your progress!
100 overhead squats for time
EMOM 4 lateral burpees over the bar.
Rounds
16-9-9-8-8-8-7-7-7-7-6-6-2
Approached it differently than usual. Tried to get as many as possible in each round dropping at 50 seconds or when i couldn’t hold it (last 3 full rounds)
And Thursday did some skill work on what? Snatch balance and overhead squats. Because….
….BOB!
Killer sub, bb. 4 burpees over bar is plenty to fatigue your shoulders.
Burpees Over Bar = B. O. B. ….. Coincidence? I think not! 😆
BB crushing another killer sub!
I saw this post before my workout, considered your sub, and renamed you "no way Bob." Why? Just because...
It's like HQ is always watching what we do on our rest days:)....
Good work Bob
30 single unders every 1:00
18:36 final time
-50 OHS at 65 lbs.
*every 1:00 did 30 single unders
Then..
6 minute EMOM:
-5 chin ups
-10 double unders
Scaled overhead squats to 75 lbs
18:50
38 reps @ 60 Kg, stopped the clock, changed to 40 Kg, finished at 10:47... Same lesson as yesterday's
Well done!
Thank you for heads up, Luis. If the King of Overhead Mobility scales this WOD down so will I for sure!
75# Overhead Squat
10 min cap
45kg overhead squat first 5rds then
40kg overhead squat
EMOM 10
10 DU
10 front squats w 15 kg
Note: adjusting for shoulder pain left.
Ain't no way
Combining two of my weakest moves for a morning workout is a heck of a start to the day. DUBs on a short time constraint aren't going to happen, subbed for "power singles". By the time 10min rolled around, I was only up to 50 reps. Dropped the jump rope and was just determined to finish the OH squats...
23:51