Seven rounds for time of:
:30 Row, calories
:30 Burpees
1:00 Rests


There are many ways to hold a jump rope for double-unders.


Double-under Swap Out

Double-unders are a skill and like any skill, they require practice, perseverance, and a little stubbornness to acquire. Some of you (and it’s always those of you who can’t yet do a double-under) have questioned the purpose and effectiveness of a double-under and can’t comprehend how it could be that great of tool to have in your training pocket.

We’ve tried our hand at using single-unders with aides to elicit the same breathing response so that you would understand why they are so challenging. Alas, our efforts with straws, cotton, duct tape, and nose plugs have not worked in getting that nauseating breath-out-your-ears-while-trying-to-perform-a-movement-with-timing-and-coordination feeling.

In the past, we have allowed you to substitute 3 single-unders for every double-under.  No more! We want an entire shop of double-under-ers. Allowing you to swap out 3 single-unders for every double-under gives you the easy way out.  So, here are your new options:
1. 7 single-unders for every double-under – we will add one single-under to the total each month.  Thanks Bridger CrossFit;)
2. Jump roping backwards.  The rope must travel from the front of your feet, over your head, and down to your heels.  No, it may not help you get double-unders but at least you’ll acquire a new skill!
3. Get stubborn and learn to do double-unders.  Count your failed attempts, buy a jump rope for your office, ask Nicole to take you through the progression a first, and second, and third, and…you get the point.  We’ll help.