Flurry of Fantastic Funk

Aug 5th, 2013

Category: CrossFit

Flurry of Fantastic Funk

sledge1sledge2

Skill
Handstand Push-ups

Strength
Low Bar Back Squat
3-3-3-3-3

WOD
30s work: 30s rest
-Burpees
-Pull-ups
-Box jumps
-Handstand Push-ups

4x through at each station then rotate to the next station in this order

DISCUSSION 12 Comments

  1. Jacqueline Doyle 08/06/2013 at 6:14 am

    Low-bar back squat 145×3… been waiting for low bar to show up! Love it

    Workout: 132 hspus with bands (2 sets blue&blue, 2 sets blue&green) I want nothing else as badly as I want to be able to do rx hspus.

  2. JBo 08/06/2013 at 3:35 am

    Made a special guest appearance at the 7pm class tonight. Thanks for the warm welcome!
    Low bar back squat: 215×3 235×2 – thought that I had gotten the 3rd rep at 235 but Barrow apparently gave me a bit of assistance. Nonetheless, a new 2-rep max so I’ll take it!
    WOD: 130 Rx – First WOD ever doing Rx HSPU’s. Only got 5 of ’em in 4 rounds, but gotta start somewhere!

  3. nicole dholakia 08/06/2013 at 2:52 am

    Low bar back squat: 125 x3
    WOD: 123, red band for pull-ups/green and blue band for HSPUs

  4. Bob Pauze 08/06/2013 at 1:51 am

    245×3, 172rx

    Rach and I both got our first HSPU tonight, pumped!!

  5. Kelly 08/06/2013 at 1:47 am

    145lbs With rebeccaaaaa
    191 Rx. Still dizzy from hspus. Pull-ups disappeared tonight.

  6. jason barrow 08/06/2013 at 1:06 am

    The joke at 7PM has been that a new bell needs to be on order because we’re going to wear this one out. Tonight I literally broke the bell. (I always try to be gentle with it, this time the rope just came off.)

    Squat: 265×3 (25# PR!!!)
    Can’t remember the last time I did heavy low-bar back squats: it’s been various hi-bar squats, box squats, and pause squats when I’ve been in class, so I was down to get down tonight. That PR is a major jump for me, it’s not like I’m new to the movement and every time I step on the platform I’m making 25# jumps, it’s been a long near straight plot line for years, so this one means a lot.

    WOD: 144 Rx

  7. Joel 08/06/2013 at 12:55 am

    185 * 3 (205*1)
    WOD 149 (20 inch box)

  8. Mike Brown 08/06/2013 at 12:39 am

    275 * 3
    WOD 155 RX

  9. Manny Rodriguez 08/06/2013 at 12:13 am

    Lower back squat 245*3 twice new PR!!
    Wod 153 RX!!

  10. sammy belton 08/05/2013 at 11:54 pm

    On Squat Day I have to watch CT Fletcher on You Tube as a pre workout. Dude is instant motivation…

    Strength
    275 x2 couldn’t finish the last rep.

    WOD
    53 epic disaster from start to finish.

  11. Patrick V 08/05/2013 at 10:37 pm

    305×3 and 179 total with 1 abmat. If anyone is thinking about getting themselves involved with shoulder tendonitis I would advise you to do otherwise. Worst, never ending injury – going on 3 months and I’m a little fed up.

    5:30 killing it, as Ronnie Coleman would say, “everybody wanna be a bodybuilder…don’t nobody wanna lift this heavy ass weight!” http://www.youtube.com/watch?v=SwJr9ZduG6Y

  12. Marc Piccuirro 08/05/2013 at 3:41 pm

    295×3
    174
    Tried to sub in MUps for pull-ups and failed miserably. Had to switch back half way through after only getting one. More work needed I guess. Did HSPU from the deficit and felt good about it.

    530HTK