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Wake up Little Suzie (Practice)

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CrossFit Double Barrel – CrossFit



Old MacDonald Had A Farm

3 Rounds

25ft Bear walk

25ft Crab walk

25ft Duck walk

25ft Inch worm

25ft Seal walk

25ft Spider(man) stretch

*You can make the animal sounds too*

Breathing Drills

Rope pull ups/Seated progression x4 per arm

Single arm plank x30 sec per arm

Barbell thruster x10

Skill Work

Rope Climb (Spend 10 minutes working on rope climbs )


Wake Up Little Suzie (AMRAP – Rounds and Reps)

15 minute AMRAP:

200m run with medicine ball

6 dumbbell weighted pull-ups, kipping allowed

12 push-ups

24 butterfly sit-ups

RX+ = 20/14lbs WB, 45/20lbs DB, GHD situps.

Performance = 20/14lbs WB, 30/20lbs DB, ABmat

Fitness = 14/10lbs WB, Pullups/Ring Rows.

You Be Illin’ (Practice)

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CrossFit Double Barrel – CrossFit



Class Game:

Small class: Rowling

Big class: Falling trees

Breathing Drills

Shoulder combo stretch x8

3 Directional lunge x3 per leg

Double KB push press x8 + 50ft OH walk

Kip swing x10 (straight legs to hip)

Skill Work

Perform 3 sets of L-sit 10-30s long each, use paralettes or rings.


Push Press (3-3-3-3-3, Increase weight each set.)

Superset with

Weighted Pistol (3-3-3-3-3 weighted pistol or pistol progression)


You Be Illin’ (Time)

5 Rounds for time.

12 Wall Ball

12 Toes to bar

RX+ = 30/20lbs, 4 Bar MU instead of T2B

Performance = 20/14lbs

Fitness = 14/10lbs, Knees to Chest

11min Cap

Cash Out

100m farmer carry, 200m run, 3 rounds

Happy Trails (Competition)

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CrossFit Double Barrel – CrossFit



2 Rounds for QUALITY

200m Run

10 Step ups @ 24/20in

8 Goblet split squats per leg

10 Jumping squats

10 Goblet hip hinge

Breathing Drills

90/90 Breathing with plate pull over x8

Tempo goblet squat x8 @ 33X1

Barbell warm up


Snatch (5 x 3 @ 75-85%)

Superset with

Weighted Dip (5 x 5 strict ring dip or Weighted Strict Dips)


Happy Trails (Time)

For Time. 4 Rounds

8 Dumbbell Hang Power Clean

12 Box Jumps

Then 800m Run (After the 4th round)

Performance = 50/35lbs DB and 24/20″ Box

Fitness = 30/20lbs Das and 20/16″ Box

11min Cap

Cash Out

6 suitcase lunge steps, 20 cal row, 4 rounds

This is my bumper, there are many like it(Practice)

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CrossFit Double Barrel – CrossFit


With a Partner for 6 mins. I go/You go. For Quality.

Barbell only

3 Clean DL

3 Hang Muscle Clean

3 Front Squats

3 Clean

Breathing Drills

-KB Quad rock back to squat 8

-Banded Hip distraction 45s

-10 Scapular Pullp-ups


Clean (3sec pause at knee squat clean x2 work for 10min)


This is my bumper, there are many like it (AMRAP – Rounds and Reps)

20 minute AMRAP with partner:

400m bumper plate farmer carry

25 bumper plate burpees

25 bumper plate squats

25 supine ring rows

*1 bumper per team

**Both partners run

Performance = 45/25

Fitness = 25/15

Drag Racer (Competition)

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CrossFit Double Barrel – CrossFit



KB swing Conga Line

Breathing Drills

-Half Kneeling hip flexor stretch 8/side

-Bridge with 3s hold at top 8

-Suitcase DL 8

Skill Work

8 minutes working on handstand progressions, strict handstand push-ups, or handstand walking.


Deadlift ( 3-3-3-3-3, to a max set of 3.)


Drag Racer (Time)

3 rounds for Time:

10 Deadlifts

50 Double Unders* (Fitness= 4 singles and 1 DU attempt, 10 rounds)

Performance 275/185lbs

Fitness = 155/105lbs

10min time cap

Cash Out

12 burpees, 200m run, 3 rounds

Beach Body(Practice)

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CrossFit Double Barrel – CrossFit


5 Rounds

15s Hollow Plank

15s Side Plank

15s Arch Body

15s Side Plank

Breathing Drills

-10 Scapular Push-ups on rings

-10 Scapular Pull-ups

-Parnter Lat smash 30s/side

(each partner)

-90/90 Rotator cuff and scapular facilitation 45s each side.


Bench Press (10 minutes working up to a challenging set of 2)


Beach Body (Time)

For time:

15 Floor press

Then 5 rounds

12 dumbbell hang power snatches

12 ring push-ups

12 toes-to-bar

20 wallball

RX+ = 185/115lbs FP, 53/35KB snatch, 20/14lbs Wb

Performance = 155/85 FP, 50/35lb DB

Fitness 85/55 FP, 30/15 DB, 14/10WB

27min Cap

Making the most of your time at Double Barrel Fitness.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Double Barrel Fitness initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.