One time through

Dec 26th, 2012

Category: Competitor

One time through

Warmup –
2 rounds of
Bandy side steps 15 in each direction
15 Bandy good mornings
15 kipping hspus
15 zercher squats
15 bandy deadlits
(guys use green bands)

1 Attempt at max kettlebell swings

Skill – Free Standing HSPU work
5 minutes of Partnering Up and working on Free standing handstand holds with a partner. Partner spots and helps you to maintain the handstand when you start to teeter.

5-10 minutes of 2 options
#1 – headstand to handstand practice
#2 –side walking on the wall and hand raises/shoulder touches on the wall

EMOM for 10 minutes
3 Heavy Deadlifts with Band accommodating resistance
1 free standing HSPU attempt or max reps of free standing HSPU’s until you break

WOD (20min)
One time through
50 Chest to bar Pull-ups
50 Burpee jump and touch the pull up bar
1000m Row
Open – 30 C2B Pull Ups

Ring Work
3 Rounds of:
15 Push Ups
10 Ring Flyes
5 Ring Push Outs
Alternate each exercise with a partner


  1. Kenny "F'n" Powers 12/27/2012 at 1:45 pm

    I think i sweat out about a gallon of Gin from the last few days…

    Test: 31 – 2 pood
    strength: 225 green. Got a few unassisted hspu
    WOD: 11:17
    Ring work:done

  2. Kelly 12/27/2012 at 1:16 am

    Warmup done
    Skipped KB swings today.
    155# and red band on the Strength w/one freestanding HSPU between rounds
    WOD: 11:04 (Open) CTBs are feeling better but still not great.
    Cashout done with Mark, plus a little extra pullup work.

  3. Goose 12/27/2012 at 12:26 am

    10:18 on the wod. Felt good to get that one under the belt after three not so healthy off days Forwent the cash out and kb swings for lots of FRSH practice.

  4. Crowley 12/26/2012 at 8:09 pm

    Did the class WOD at Crossfit Fort Lauderdale today

    Press: 115×5, 135×3, 145×8 (max reps)
    EMOM 10: split jerk x3 @145#
    WOD: in 12 min, row 2k then AMRAP HSPU. 43 HSPU

  5. Andrea 12/26/2012 at 4:48 pm

    Went to Yankee crossfit at home this morning…

    Strict press 7×1: 100, 105, 110, 115,115,120,125pr, 130 fail, 130 pr!!!
    Wod: 5x 250 row, 5 power clean at 125, 10 burpees, 1 min rest=13:56

    Burnt toast wod: done, not sure on time because clock turned off. Slow though because of c2b work needed!

    Ring dips: emom 10 did 4 dips

  6. JWhite 12/26/2012 at 2:25 pm

    Test: 30 swings
    Srength: 275 w/ green band – bruised head from attempts at free standing HSPU
    WOD: 11:20
    Ring Work: Done