Sun, Feb 14th

A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's



Michelle said...

Fantastic work (as always!!!) on the video. Thanks for capturing this for us.

Ali...LOVED seeing your OHSs...didn't see them that day because I was in the midst of WOD2 and couldn't watch...great work!

David said...

Awesome video. Makes me wish I had a chance to train with the great athletes up there in Calgary.

Rainer Hartmann said...

OPT: What can I do to sub for DU's? Don't want to risk hurting my calf again this close to Sectionals, and after 150 KTE's yesterday Toe-to-bar etc. doesn't seem like a good idea. Box Jumps?

RichExcellent said...

5 BP, rack, repeat for 3:00 duration, recover then on the B?

Martin Altemark said...

A: 5 (failed on 5th rep on 6th set, and I was unable to recover from that)
B: 7 (heavy today!)
C: 5 (45 degree bench)
D: 8 (hard to jump without glutes and hammies :-))

Big LOL when comparing my scores with coach's examples :-)

NorCal Chris said...

Good luck Unit.

Missed yesterday's wod as I went to the "East Sacramento Throwdown". Fun team event (2 guys / 2 gals). My team got 6th which was great. Thanks coach for all the excellent prep.

Out next 2-3 days for kid's ski week then back at it.

Link to wod for those interested:

Martin Altemark said...

Go Unit! Kick some ass today!

Dave X said...

Unit's Heat starts at 11:40 central time. Good luck!

ken c said...

unit's 3rd wod today looks killer. a minute of hspu after doing 2 minutes of wall balls?!

best of luck to you gm2. go crush it!

OPT said...

rainer, do 5 powerful row strokes, then rest for 10 sec, repeat for 4 minutes

OPT said...

rich, that is right, 5 BP, rack it, 5 BP, rack it...for 3 minutes, count your sets..

Rainer Hartmann said...

Thanks, coach. Wow, you must be up early on Valentine's Day! Have a great one with the family!

BK said...

A. 11
Had a real good sesh this morn it cannot be underestimated how important having a FREE happy mind is to a solid workout .
DU finally started to click back for me, big breakthrough...happy days ahead.

PTS said...

a. 7
b. 8 (used 45lb plates with grips)
c. 8 (painful)
d. 12

surpisingly felt good today. missed a few double unders which cost me at least a round.

Geoff Aucoin said...

A-6, failed on rep 5 of set 7.
D-8, missed on 2 so 10+ was doable.

deejay said...


Mike Molloy said...


Rope broke on part D on my 5th set. Ran around and found a second one, but lost about 60 seconds.

To make up for it, I did one max effort of double unders and got 107 straight through.

Aaron said...

B.5 thick handle DB's

unit said...


297 reps

102 cal on 5min row
133 box jumps 24" in 4min
20 hang squat snatch 75# in 3min
41 wall balls 20# to 10ft in 2min
1 hspu

thanks for all the support y'al!l... this is what life's all abt!... thank u coach 4 the programming and community...

Roch said...

A:8 (well pace stick to plan)
B:7 (well pace stick to plan)
C:5 (really hard)
D:8 (miss 9th by 3)

Nodar and that one got me confident on how to pace myself that felt good and efficient. Last rounds of Back extension was really hard needed to stretch between before D-U and it went well.

Roch said...

Good job Unit!!

Michael McCabe said...

A-8 (120# incline bench (injury))
C-6 (might have been 7, lost count)

really happy with double unders, no misses... now i just need to rest less btw sets

Covino24 said...

D)5 stupid miss on my second round at 18.. what a waste of time.. plus three other misses

Great Job Unit!! All the hard work is paying off!!

what are everyone's thoughts/opinions on Probiotics? Need to do a little more research on it but just wondering if anyone is taking them, how have you felt with your digestion, and to what extent and how are you supplementing them in?

Much appreciated

andrewromeo said...

A: 7
B: 6- used two 1.5 pood kbs
D:0- embarrassing, did about 4 rounds of 18 and 5 of 14 but couldn't string together 20. These are getting better for me, but the unbroken thing kills me

Chris Dunkin said...

Great job Unit. Thanks for the update.

Erik Luber said...


A - 3
B - 5
C - 5
D - 13

Nice to be able to Rx'd weights, although pretty heavy. Back extensions were agonizing, back was still tight from yesterday. Could hardly walk after BEs. Was chasing that 13 rounds of DUs after PTS set the bar at 12. Finished with 10 sec left, no misses.

Savage score Unit. I knew you would crush that WOD. That is going to be a hard score to beat. I am interested to see how Pete Rassmusen does, that guy seems like a legit beast

Paul Klein said...

A. 8
B. 7
C. 5
D. 8

Very inspiring work this weekend. You are a great representitive of this community!

rwcorson said...

A day behind. Details on yesterday's post.
Good wod at CF Maui. Thanks Danny & Whitney.

Steve G said...



A. 6 sets + 3 reps
B. 6 sets
C. 7 sets
D. 6 sets


Back was fried from yesterday...made the BEs killer...
Really pleased with DUs never did that many UB sets of 20 before...perhaps could have done 7-8 but I did not want to fail (today anyways) and waste energy...

Also it was awesome to watch 20+ people do Fran today @ CFC...lots of bodies on the floor!!

Spider said...

Wrist injury prevented BP so I subbed with ring dips


felt good overall, DU's could have been better. Giddyup!

Rainer Hartmann said...

A) 3 sets + 2 reps
B) 6
C) 6
D) 5 row strokes/10 sec rest: 13
Great job, Unit!

Katrina Burton said...

A.) 5
B.) 8
C.) 9
D.) 14

Very pleased with my bench press score. Its been a glaring weakness for me. Having that number to shoot for definately helped here.
Double unders were no issue, but my buddy lee is starting to make funny noises... Will need to look at it closer before the plastic breaks on me.

Brett Marshall said...

A. 8 - failed on 5th rep of set 9
B. 9
C. 9
D. 9 - missed the 18th rep of first round.

Stephen Flamm said...

A. 9
B. 10*
C. 8
D. 6

* subbed 10m sled drag for the walking lunges

Paced well for everything except the back extension, which I may have been able to get one more. Had one break on the double-unders.

David said...

A. 7
B. 6
C. 5
C. 5

Missed 5th rep on set 4 or 5 during bench. The DU were s,d,s,d but unbroken for each set.

Marie Rochat said...

A. 11
B. 6
C. 7
D. 3

Bench felt good. Got soaked doing the lunges outside. Back extensions were alright. The double unders were frustrating as usual. I tripped many times and had to restart several sets.

bmizzlle said...

Nice job Unit looks like your headed to regionals!!

BK said...

mistake on C - 7 rounds.
Unit, solid repping . Full respect for your big numbers.
What was ya final finish?

Adam Rogers said...




Dave X said...


The competition isn't through yet, but Unit is in eight right now.

Lisa M said...

Chose to do WOD over at crossfitai which just opened near my house yay!! WOD 15 95# power cleans 10 hspus 6 rounds. Had to modify hspus or would have been there all day time 14:32. Cleans felt good got some good technique help too. Good group of people it was fun

Bubba Hagood said...

A. 6
B. 6
C. 6
D. 4 (+3 sets in high teens,arghh)

Presses felt heavy from KTEs yesterday. Could bite into the lunges and back extensions. DU were rough since i was at a new gym and new rope- clearly something to work on!

Justin Flynn said...

a. 7
b. 8
c. 3 full rounds(no ghd so used box jump plus abmat setup. Not fun)
d. 8 (doubles felt really hard today.)

dmarsh said...

A. 9
B. 8
C. 6
D. 7

Happy with all except the DUs. Several broken sets in the teens. Just lost focus.

Stress, travel and poor sleep this week caught up with me these past 2 workouts. Looking to get back on track next cycle.

Michael FitzGerald said...

A - 6
B - 10
C - 9
D - 13 (failed 2 rds: rep 1 and rep 12)

Sam said...

A. 7
B. 6
C. 6
D. 2 =( (20, 15, 9, 9, 9, 20, 9)

David Englund said...

A. 7
B. 7
C. 5
D. 1

John T. said...

A. 6 sets +2 reps
B. 6 sets
C. 5
D. 3... I had bad luck today, I got probably 6 or 7 sets of 15-19, but kept loosing my timing and hitting my feet with the rope

Thad said...

A. 6
B. 7 out of time 1 rep short of 8
C. 5
D. 8 plus a bunch of broken sets

rackempackem said...

A. 8
B. 9
C. 8 (sub'd good mornings)
D. 5

Felt good. Thought I could manage a few more DU's but legs we're pretty tired. I liked the Good Morning sub - nice burn in the hammies and back after a few rounds.

I love this programming.

Steve Howell said...

A: 7
B: 8
C: 8
D: 5 ( messed up on rep 18 or 17 at least 5 times,really pissed me off!)

bso said...

Looks like Unit finished 8th overall. Way to go buddy!

Gord said...

Taking a day off to recover from some bug. Will be back next day.


Brandon said...

A. 12
B. 5
C. 7
D. 0

Notes: Missed DUs at rep 16-18 4x. After the 4 minutes, I rested a minute and then got 20 on the first try. Frustrated beyond belief.

The good side was the BP. First 4 sets, I didn't take my hands off the bar and finished in 30s. Felt good to go light (for me) and fast. Doing a double today as I was traveling yesterday. Will do Nodar later before dinner with the family.

Jason Anderson said...

A:7 (Felt ok but still weakness for me I feel)
B:7 (done with 53&55lb KB) Made C: Harder probably.
C:6 (Could Barely Walk these were the only part that sucked really bad for me the last set my Hamstring Cramped up bad but recovered well in the 2 mins)
D:10 (failed 3 sets somewhere in the teens)

Brian Maier said...

Great job Unit!

Fitz....nice #'s today!!!

A: 10
B: 6 (Used 45lb plates w/ handles)
C: 10
D: 9 (no misses)

The walking lunges killed me.

Michael FitzGerald said...

Oh my goodness--I'm not sure about my numbers now! Valentines day has me all messed up!

Brent Maier said...


A BP: 5 - Tried for 6th set but only got 2
B DBL: 7
C BE: 7
D: DU: 10 - Only had 2 early failures. Paced this well.

Chad Hall said...

A: 6 (+3)
B: 6 (1.5 pood KBs)
C: 8 (Good mornings unweighted)
D: 9


Disappointed with the bench press, wanted at least 8, probably didn't warm up enough to it.

Scaled up because that's all I had for the walking lunges, harder than I thought. Took too long in between sets. Should have pushed through more, didn't attack it as if I were being timed.

Subbed good mornings, still waiting on replacement GHD.

Wanted 10 for the double unders. Missed at set 7 and that screwed me over for a couple more misses trying to speed up.

Overall mediocre workout. Hands are still bothering me and played a factor in the bench and lunges. No excuse though. Gotta pick it up on Tuesday. Looking forward to recovering tomorrow.

Heavy Evy said...

A. 4;then failed after rep 4 twice.
B. 7
C. 8
D. 1 I'm still doing one single then one double, had allot of close ones, funny but I'm getting amore efficient, going to build my own rope and work on it a bit on rest days.

Happy Valentines day! And Happy Family day tommorow everyone.

Oh and are a beast!

Chris Fodera said...

taking the day again to let the body heal. Looking forward to getting back at it on Tuesday.

Congrats to all that put it on the line this weekend.

AirDyne en route...had to do something while I was taking two days off of the program to heal up...what better way than to get more gear?

david98 said...

felt good today. took off two days in a row..

bench press
10 sets
lunges -6.5 sets
back extentions-7 sets
double unders - 10 sets

thank you
ps. that video was great


Pols said...

still not quite feeling right. Another week or two and my new house will be ready. My own food, bed, and weight room will really help.

joey warren said...

A. 10 - consistent throughout
B. 9 - plus 5 steps in 10th round
C. 7 - killed low back
D. 11 - no fails

Dave X said...

A. 8
B. 9
C. 6 hams and glutes still so tight from yesterdays wod.
D. 4 way too many trips in the high teen-16s and 17s.

bmizzlle said...

A. 5
B. 5
C. 6
D. 9

great stuff today guys....boy I feel weak lol

Erik Luber said...

Hey Dawgs,

Just spent the last few hours doing a statistical analysis of the Midwest sectional. The full article with graphs and all is at:

Yes, I am a huge nerd, but it was fun. Pretty interesting results. The short of it was that WOD 1 pretty determined the entire competition...anyways, check it out if you are interested. Awesome work Unit!

Andy said...

A. 7
B. 6
C. 5
D. 8
Back extensions were killer after yesterday. Could have done a couple more rounds on double unders but had a few mess ups.

Michael said...

A. 8
B. 7
C. 7
D. 13- i think, kinda lost count

Pete said...

Pete 31, 5'8, 170lbs

Warmed up, then worked on light Squat Cleans. (95lbs x 5 x 4 sets)

A. 8
B. 8
C. 5
D. 6

I'm not sure why but back extensions are my nemesis!!! They just kill me and I end up with the tightest lower back afterwards. I think I'm actually going to film myself and ask for advice as to how I might improve these. Not sure if its lower back tightness or hyperextension, but tonight it took a good 30 minutes for the tightness (spasm) to subside. Or the most likely cause...I'm just shitty at them and need to practice!

Ang's Score:
A. 5 sets at 70lbs
B. 7
C. 6
D. 0 - (15/11/10/11/12)
15 Double unders was a PR. After the WOD she nailed two sets of 20 back to back! She's super happy.
Great job Ang!

Yelvi said...


Notes: Bench press could have gone better. Rested too much, and wasn't even close to failure when I was done. Lunges and Back Ex sucked. Finished 5 rounds of DU with a min left, then failed three times trying for a 6th round.

JAM said...


could've gotten at least one more each on the bench and lunges. Won't make that mistake again. And too many trips on the DU's

Craig said...


A. went to failure
B. not too bad.
C. burned.
D. 1 miss. felt good.

Missed yesterday due to a tweaked muscle in the front of my neck. Scewed up my sleep and r.o.m. for my head. all better today though.

Laura said...

A: 5, failed on rep 5 of 6th set
B: 6
C: 7
D: 7, plus 2 broken sets in teens

Tyler Smith said...

A. 9 (mixed up grip distance... think this helped)
B. 6 @ 1.5pd/h
C. 7
D. 6 (missed a 1st and 17th rep)

Michelle said...

A. 6
B. 7...sooo much harder than I thought they would be!!!!
C. 9...could barely stand when I got off the GHD. Was nice of Grant not to laugh at me for my attempts at walking...
D. 7 (plus 3 broken sets...1st 2 sets before rep 10, last set in teens)

Kyle F said...

A: 8
B: 7
C: 5
D: 8

md said...

a. 8
b. 6
c. 7
d. 12

dan said...

5 6 5 0 - im absolutely miserable in dus. after i lost my rhythm i dropped them for a goal tonight was to find it. spent an extra 10 min getting there, but i have so much further to go.

Grant said...

@ OPT @ 5PM with Michelle

Missed on rep 3 of 20 UB DUs.
If there was one I could have pushed more I suppose it would be the DB WLs

Lauren said...

A - 7
B - 8
C - 6
D - 12

Josh said...

A. 6
B. 6
C. 4
D. stupid jump rope broke during my first set of DU's

Chris Dunkin said...

A. 10
B. 6
C. 9
D. 9 (2 fails)

stride too short on lunges for first 5 rounds. found stride too late.

Jason Buzzard said...

A: 6 rounds
B: 8 rounds
C: 5 rounds
D: 6 rounds

This was a lot harder then I thought it was going to be. My double unders were terrible and I missed probably 7-8 times.

Mack Lar said...

A. 7 2 Failed sets
B. 7
C. 8
D. 12 One failed set at start on rep 1.
Great work at Sectionals Unit. It's fitting that you lead the Big Dawgs into competition.

Jenny said...

A. 8
B. 7
C. 7
D. 10 ( failed on 1st and 3rd.. :(

SugarCoat said...

A. 8 - tough
B. 5 - solid
C. 4 - super painful - weakness
D. 6 - missed 3 sets of at least 12

Chad said...


A-6, failed on rep 5 of set 7.
D-9, missed on 20th rep of 10th round...can't give out like that at the end.

Playing a little catch up here. Wasn't able to get in the gym Sunday so had to do it today. Should make for a fun 3 days to come.

Megs said...

A. 4 sets + 3
B. 5 sets at 35lbs. instead of 30
C. 7
D. 0

Really happy with all of my numbers EXCEPT double unders. This is the second day I could string them together so... it's a work in progress. 6 sets of 5 and one set of 12 and then lots of little baby sets. Bench was tough but my 3 rep max is 95 so I was happy with that. And accidently scaled up for the db lunges. Probably would have gotten one more set with right weight. BE's met goal.


Lindsey said...

4 - a little disappointed, 3 min flew by faster than I had anticipated
5 - needed to do a better job warming up legs
5 - surprisingly energy consuming today
5! - plus some sets of 15, grrrr. I think I can upgrade from sucking at DUs to ok :)

rwcorson said...

A. 6 sets
B. 6 sets
C. 7 sets
D. 10 sets

Richard said...

A. 9 + 2reps
B. 3
C. 6
D. 7

Shane Gibson said...

A - 10
B - 6
C - 6
D - 7
felt good about the bench press, felt weak on the lunges, lower back locked up on the extensions, but I am making major progress on the unbroken du's.

Bear said...

A. 67.5 kg in 3:00: 5 set
B. - 2 x 21.5 kg in 3:20: 7 set
C. back extensions in 3:40: 7 set
D. n double unders in 4:00: 2 set

My back cramped up good.

Rossco said...

A: 3 rounds + 3 on 4th.
B: 7
C: 6
D: 8

Notes: A: KB floor press 70 lbs alternated right/left. B: 45 # total wt. oops. C: swiss ball BE. D: Failed sets @ #9, 13, 17, 15.

Did Nodar yesterday: 23:26 sub 50 situps and 800m (ish) run.

Jenny said...

A. 8 rds 90# bench
B. 8 rds 35# db per hand
C. 9 rds
D: 6 rds

Melisa C said...

A. 5
B. 7
C. 6 (ouch!)
D. 9 - missed first 2 at 12 and 11

bso said...

3:30 on; 2:00 off for all exercises
D-8 (2 broken sets)

exp. said...


C-5 (brutal)
D-10 (no broken sets)

dontpanic356 said...

A: 9 sets
B: 6 sets
C: 5 sets (hardest)
D: 7 sets

Did some shoulder press work to follow.

tania said...


Did a simplified version of the workout: 3:30 work and 2:00 rest for each exercise.
A: 5 (happy to Rx this weight)
B: 7 (harder than expected)
C: 6 (harder than expected)
D: 5 (who knew how much you actually need your glutes and hamstrings to do double unders?)