Cash In & Cash Out

Jan 26th, 2016

Category: CrossFit

Cash In & Cash Out

Drill then Perform

Drill then Perform

Nutrition Challenge – Baseline Measurements This Week!
TONIGHT during all evening classes
Wednesday & Thursday during morning and evening classes

Skill
Handstand Walk
Handstand Push-up

WOD
1000m Row
Then 5 Rounds
5 Handstand Push-ups
10 Pistols
15 Pull-ups
1000m Row

Level 2- 10 Pull-ups
Level 1- 4 Rounds/10 Push-ups
ADV- Strict Handstand Push-ups

Conditioning Class: WOD
Death by Assault Bike (start at 5)
In minute 1, complete 5 calories on assault bike
In minute 2, complete 6 calories on assault bike
In minute 3, complete 7 calories on assault bike
Continue adding 1 calorie per minute until no longer able to complete within the minute.
*12 minute minimum work requirement. If you fail before minute 12, subtract 5 calories and continue on.

Rest 5 minutes

2 minutes Assault Bike Test
Max Calories in 2 minutes

Conditioning Class: Core
50 Hollow Rocks
40 AbMat Sit ups
30 Hollow Rocks
20 Plank ups
10 Hollow Rocks

DISCUSSION 17 Comments

  1. Dave Chaput 01/27/2016 at 4:22 pm

    21+change adv. Happy to get through 50 pistols/actually do pistols in a wod.

  2. Joel 01/27/2016 at 2:55 am

    WOD: 22:00 (kipping hspu, assistols, ring rows)

  3. Ryan Gould 01/27/2016 at 2:39 am

    WOD: 20:34 Rx w/ assistols

  4. Michael Byrnes 01/27/2016 at 2:06 am

    WOD: 19:26 Rx

  5. KB 01/27/2016 at 1:35 am

    20:19 assisted pistols and 400m runs

  6. Trevor Crean 01/27/2016 at 12:52 am

    18:42 adv.

  7. Mike Quigley 01/26/2016 at 11:05 pm

    20:58 RX. Couldn’t catch Frawls at the end. Got all of the kipping HSPU unbroken which is a big win for me.

  8. Eric A. Guenard 01/26/2016 at 7:14 pm

    WOD 17:47 with pistols sitting on box- super fast today

  9. Diana O'Neil 01/26/2016 at 5:52 pm

    20:58 adv

  10. Brian M. Maser 01/26/2016 at 5:47 pm

    21:01 Rx

  11. Nick Alonso 01/26/2016 at 4:39 pm

    24:27 with assisted pistols. That last 1000 meter row was legit!

  12. Kelly 01/26/2016 at 4:12 pm

    19:22 Rx. Most of that time was spent on the rower. ugh.

  13. Eddy 01/26/2016 at 3:40 pm

    19:27 w/AP…if I don’t focus on pistols and ankle mobility I’m going to get burned in the Open

  14. Ben Brauer 01/26/2016 at 3:02 pm

    WOD: 18:00 – not full depth on my pistols. Need to work on ankle mobility.

  15. Frawls 01/26/2016 at 1:39 pm

    WOD: 20:38 Advanced – little battle to the finish with Quigs.

  16. Morgan 01/26/2016 at 12:51 pm

    25:58 w/ 3 hspus
    Back squat 5×5 up to 205

  17. Jason 01/26/2016 at 12:28 pm

    WOD: 21:24 Rx pretty sure I wrote the wrong time on the board.. and did 6 rounds. I should focus more on counting.