ConFireCrossfit

Workout: Thrusters/Double-Unders

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Advanced(RX’d):

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Intermediate:

95 lb Thruster, 10 reps
50 Double-unders (or 200 singles)
95 lb Thruster, 8 reps
40 Double-unders (or 160 singles)
95 lb Thruster, 6 reps
30 Double-unders (or 120 singles)
95 lb Thruster, 4 reps
20 Double-unders (or 80 singles)
95 lb Thruster, 2 reps
10 Double-unders (or 40 singles)

Beginner:

65 lb Thruster, 10 reps
20 Double-unders (or 80 singles)
65 lb Thruster, 6 reps
15 Double-unders (or 60 singles)
65 lb Thruster, 4 reps
10 Double-unders (or 40 singles)
65 lb Thruster, 2 reps
5 Double-unders (or 20 singles)

Count double under attempts if you cannot do double unders (if you can do them, ONLY count the ones that you make). The best way I have found to help people learn is to develop a rhythm of 1 single, to 1 double under. Then try and link DU’s.

Here’s a video of Speal & Dutch (two of CF’s finest) doing this WOD. Compare to Crossfit.com 5/31/2008