Deadlift 80% of 1RM 3 x 4 reps

Then, for time:

300 Double unders

150 Ball slams

75 Ring dips

All repetitions of each movement must be completed before moving on.

Post time to comments.

James a CrossFit Verve superhero!

Keeping a level head while frustrated is an admirable trait.  The ability to look beyond the task at hand to the finish line is what it takes to successfully complete a workout.  Today will test this ability, as even a seasoned veteran has difficulties with high rep double unders. 

Try these tips as you delve into the wonderful world of skipping rope:

  • Look straight ahead, fix your eyes on one point ahead of you.
  • Keep your body upright and with the weight on the balls of the feet.
  • Jump only high enough to clear the rope (1 inch off the ground).
  • Land lightly on the balls of your feet.
  • Keep your elbows close to your sides, pointing down at a 45-degree angle.
  • Rotate the rope with your wrists not your entire arm.
  • Control your breathing on every repetition.
  • Pick a jump rope that is the appropriate length.
  • Hold onto the handle only (not the rope and handle).
  • Never sacrifice good jumping form for speed (this will actually make you go slower).
  • Patience is a virtue.

Congrats to Stephen and Monique on getting unassisted pull-ups, super cool.


  1. Joylyn :

    Oh dear God, what a wod.

  2. stef :

    Joylyn… hahahah… does this mean CF now is back on it’s own WOD schedule?
    James does look like a super hero! My good ole Element’s buddy.

  3. Luke :

    My plan. . . is to blast out all 75 ring dips straight! Just get em’ done!. . . or possibly do sets of 3-5 and have it take me about 15 minutes.

  4. Jack :

    hahah Luke, my so called “strategy” was 3 rep sets…. definitely a strategy… not lack of strength.

  5. gerson :

    bust them out Luke… Jack, i was down to single ring dips toward the end. talk bout back to back awesome wods

  6. I feel like I did really well (600 single unders with several DU attempts and busted out the ball slams in large chunks) up until the ring dips. I got left behind… d’oh well. Slow n’ steady as she goes. It’s about finishing with some semblance of form.
    I was down to 1 or 2 at a time, depending. My left side is part of the “special” population at times when it gets tired.

  7. Matt :

    Sounds like a burner… good tips too!

  8. Luke :

    Jack, I had to do sets of three on the dips. It was all I could manage. And Catherine, my last twenty dips were sets of 2 and one. Fun WOD though.
    I gotta give a shout out to Mike Canning, recovering at home. According to Mrs. Canning, Mike is reportedly considering the thigh-master and “sit-fitness” to stay in shape (i kid, i kid!). Mike, get well soon buddy.

  9. Holly :

    Double Unders were not good to me tonight….at all. But the ball slams were great! I did sets of 10-15 on those. I probably couldve dropped down a band on the ring dips, but by the end I couldn’t feel my arms and it was all I could do to get them done. Awesome WOD!!

  10. Hey again peeps. In order to branch out the diet for the holidays and attempt to maintain, I was just hunting on the net for recipes and I came across this person’s Paleo blog:
    This person is a BIT hardcore in that if you look at some of the pictures of his meals, he consumes beef heart, tongue, nastified herring-ew. Anyway, here is the homepage as well:

  11. And the exercise training sister blog:

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