April 1, 2009
April 5, 2009

Two Blasts on the Court!

Workout I: ANNIE

Complete for time 50-40-30-20-10 reps of

Double Unders

While the first wave tackled Annie, the second group worked on developing their DU skills. After the first wave finished, then the second group gave the workout a shot. If DUs weren’t happening, then you did 2 single-unders for every DU (100-80-60-40-20).

Workout II/Finisher: Complete the following every minute on the minute:

5 DB Cleans
2 Mid-court sprints (& back)

This was done for a total of 10 rounds, or 10 minutes.

Post loads to comments!!



  1. Sara says:

    Oh wow… I’t the first to comment. That is unusual. Well I used 25# DBs for the squat clean/sprint combo. I could only complete 8 rounds. I think I was no longer warmed up by the time we got to that so my back was too tight and just wouldn’t allow me to do more.

    I did the 2-1 skips for Annie. Reggie and I dd Annie after up in the studio after the clean/sprint combo. My time was 6:43. If I can learn how to land lighter I might be able to start working on double unders again but until then I will have to continue with regular skips.

  2. SaltyHat says:

    Ah…the infamous asterisked score, forever marring an otherwise amazing accomplishment. It’s amazing the lengths some people will go to improve their abilities and set themselves apart from others in the field of athletics. Can’t say I didn’t warn you Steph: nothing good will ever come of those rope-skipping-steroids you continue to abuse.

  3. Maiko says:

    Not too many comments today!

    used 25# for the squat clean, did power cleans the first few rounds though. Back got tight towards the end. Clearly I need to put an ad on craigslist for a personal massage therapist who can work on me daily.

  4. edgy reggie says:

    @Maiko: I couldn’t leave an earlier comment because the place where I work blocks (or at the very least, frowns upon) looking at sites like this.

    As “strong-and-sexy” Sara mentioned, I did “Annie” with her (which was fun I might add) and completed it in 6:35. I, too, did the two-for-one jump rope [and shouldn’t that be the ratio compared to double-unders anyway? :-)]

    For the squat cleans, I used 35# dumbbells. I amazed myself at my initial sprinting ability. I was even thinking the first few rounds “Damn, why am I done first? What is wrong with this picture?”

    Then I remembered that most everyone else just completed “Annie” while I — coming in later — did just a warm-up.

    Oh well, it’s a hard-knock life for us… 🙂

    CFDC’s own ODB is…happy that spring is here.

  5. Ben Norman says:

    you guys are lucky to get just a 2-1 sub for double unders, I normally make my guys do a 3 or 4-1 sub as incentive for the them to get their double unders sorted =)

    ben – CrossFit Adelaide (Australia)