GHD Skill Work – CFS

Oct 9th, 2016

Category: CrossFit

GHD Skill Work – CFS



There will be no Endurance Class today.  We will be running one box only on Columbs Day.  All Levels classes will be held in Southie Green.

GHD Sit-up

Weighted Pull-up

-Between sets complete 12 GHD Sit-ups. IF you are unable to do a weighted pull-up, work on your strict pull-ups in sets of 5 (use a band where necessary). If that is too hard, work on challenging ring rows in sets of 10.

Every Minute on The Minute for 20 Minutes
Odd- 15/12 Calories
Even 1- 10 Alternating Goblet Lunges (2,1.5)
Even 2- 10 KB Swings

(Alternate between movements on even numbers)

Level 2- 12,10 Calories, (1.5,1)
Level 1-10, 8 Calories (1,0.75)
ADV – Scale up to 88 or 108 bell for guys/ 62 or 70 for ladies

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
2 Rounds
50 Hollow Rocks
50 Alternating Lunges
50 Push Ups
50 Air Squats


  1. Sean Flannery 10/10/2016 at 1:30 pm

    WPU: 35, 45, 53, 62, 80
    WOD: Done Rx, w/88# kb

  2. KB 10/09/2016 at 6:58 pm

    1st time with a wee bit o weight on strict pull ups thanks to the push from Liz. WOD 10cals with the blue KB