June 16, 2010
June 21, 2010


50-40-30-20-10 DOUBLE UNDERS
25-20-15-10-5 KB SWINGS
50-40-30-20-10 SITUPS
15-12-9-6-3 PULLUPS

Nice work all around on a very tough lung burner. A big step up in intensity (although scaled) for Shant and David, and strong work fro Julia!



  1. Sara says:

    This was a good one… I hope one day my double unders become cleaner and more consistent. The clapping push-ups were a good substitute and I have gotten much better at them. would like to do this with a heavier KB when healthy and pull-ups.

    Hopefully this doesn’t end up posted 2 times.

  2. SaltyHat says:

    back to cursing at double unders. actually caught a few straight sets as practice, but was landing a little hard, so opted for double the singles with burpees during the workout. Used 32k for the swings which I managed to keep unbroken.

    Great to have some new faces in class; & way to go Julia ripping out those deadhang chinups!

  3. Steph says:

    Cool pic of the ring! 🙂

    I’ve been away for so long that I didn’t even know there are now pull-up bars down on the court!

  4. Julia says:

    Thanks so much for a great workout! It was lots of fun and I’m looking forward to more WODs with everyone.

  5. Jon says:

    Hey guys,

    Just wanted to let you guys know I posted some of the pics you guys took from my visit up on our blog. Check it out:


    Thanks again!

  6. edgy reggie says:

    Like Chris (Salty), I was cursing double-unders as I performed the “regular” skips.

    There weren’t enough “heavy” kettlebells to go around; thus, I used a 20kg kettlebell for the swings.

    Just as Coach mentioned, this was truly a lung-burner. It isn’t one of my favorite workouts, but it is one that I hope to repeat with a better (read: improved) result.

    “Not too bad for an old man.” – CFDC’s own ODB