September WOD-Killah!

Despite the fact that it’s already October, please join us in celebrating our newest WOD-Killah for the month of September: Brandt Linkowski!

Brandt recently completed his video interview with Ryan Clarke, which we are now proud to unveil on our website.  In his interview, Brandt talks a bit about where he’s come from since before starting CrossFit.  If you’ve ever had the pleasure of meeting Brandt yourself, you’ll know that his current fitness is a result of some carefully calculated hard work over an extended period of time, combined with a whole lot of dedication.  Brandt is one of those happy, smiling faces we love to see walk in the door at our noon-hour classes, and we always appreciate the sunshine he spreads around to everyone.

Thanks for being such an inspiration, Mr. Linkowski!  If you see Brandt around the gym, be sure to let him know how impressed you are with his achievements!

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Today’s Workout

Buy-in: get warm before class with 2-3 rounds of:  2 turkish get-ups, 4 goblet squats, 6 double crunch

WOD:  “Double Dutch”

This little gem of a WOD popped up in June 2010 – and was named after the top scoring girl of that day… which happened to be Michelle Wyngaarden (you can guess by the name why it’s “Dutch”!).  This wod requires not only solid strength but also skill with the double unders.  Have fun!


This is a three part WOD –

1.Deadlift 5×5 – these are all touch and go, no drops, work up to a heavy 5 (15 min)

  • Keep the focus on technique, these should NOT be maxes!

2.Shoulder Press 5×1 – NO PUSH FROM THE LEGS! (15 min)

3.  5 rounds of 60s work/30s rest of double unders (low score from any one interval is your score – like Tabata)

Add your best 5 rep deadlift weight to your best shoulder press to the number of double unders you got in your worst interval for your score.

Zone 2 – scale to single unders but divide your skips by 3

Zone 1 – scale as needed

Cash-Out: 2 minutes deep squat stretch (accumulated in 20-30 sec periods), foam roll lower body


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