Crossfit Syosset/ Friday, March 24th

This is it!
Last Open Wod and apparently Castro is copying us!  Fucker!
I Hope you guys got enough practice with your double under today, you’re going to need them tomorrow.

I guess they haven’t learned that Singles are doing absolutely nothing.
If you don’t have your doubles you really should learn them, they are really a great exercise.  The reason we don’t do singles as a sub for Doubles is because I would rather you stand still instead of doing singles.  Standing still offers the same intensity level as singles.
Seriously, c’mon man you just need to practice that’s all it takes.  I guarantee anyone who practices for two weeks everyday will have them by the end of the two week period.
I ask you, how do you let yourself not get them?  This would kill me if I couldn’t get them, there’s no way I would settle for not having them and just make a joke about it.
It ain’t a joke.  To me it means you really don’t care enough to practice them.
If you have a problem as me and I will get you to do them.  I never let anyone leave me without getting them if they want them, ever!

But it’s up to you man!  I have a dream,  Just like my Boy Had a dream.
I dream that one day I will post Double Unders and Everyone in Every Class will not have to sub them at all!
I have a dream that we are all created Double Under Equal!
I have a dream that all of us give 1,000% when it comes to double Unders!
And I have a dream that MacDonald’s will come out with the McRib Sandwich sooner than later again!

Just Make me HAPPY and practice your Fucking Double Unders!!!!!


Dumbbell Pullovers
5 x 8 Heavy!


Bench Press
7 x 2 @85% +5 lbs


10 rounds for time of: 9 thrusters
35 double-unders

M 95 lb. F 65 lb.

Time cap: 40 minutes


*****Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

*****Teenagers 14-15:

Boys use 65 lb. Girls use 45 lb.

*****Masters 55+:

Men use 65 lb. Women use 45 lb.

*****Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

*****Scaled Teenagers 14-15:

Boys use 45 lb. and perform single-unders Girls use 35 lb. and perform single-unders

*****Scaled Masters 55+:

Men use 45 lb. and perform single-unders Women use 35 lb. and perform single-unders

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