Thurs, 03/28/2019
“Helmet Hair” 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups #WOD #helmethair #stricthandstandpushups #hspu #strictpullups #pullups #walkinglunges #abmatsitups #situps
Mon, 03/11/2019
“19.3” For time: 200ft. Dumbbell Overhead Lunge (50/35) 50 Dumbbell Box Step-ups (50/35) (24"/20") 50 Strict Handstand Push-ups 200ft. Handstand Walk 10 Minute Time Cap. For scoring purposes, add 1 second for every rep not completed. OR “Cindy” (Benchmark) AMRAP 20: 5 Pull-ups 10 Push-up 15 Air Squats #WOD #193 #19point3 #dumbbelloverheadlunges #db #stricthandstandpushups #hspu #handstandwalks #cindy
Tues, 02/12/2019
"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups Notes: ### GENERAL
* Goal today is to move a moderately heavy weight and move well through strict upper body movements
### POWER CLEANS
* One weight on the barbell for both movements, likely decided by the power clean
* Choose a weight you could cycle for 9+ unbroken when fresh
* Likely going singles during the workout
### STRICT HANDSTAND PUSH-
Sun, 01/27/2019
"Turtle Neck" 5 Rounds:
12 Wreck Bag Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups #WOD #turtleneck #wreckbagreverselunges #powercleans #stricthandstandpushups #hspu
Thurs, 11/01/2018
"Deadbeat" 4 Rounds:
21 Deadlifts (155/105)
150' Walking Lunge
9 Strict Handstand Push-ups L2
Scale Options:
Walking Lunges - 20 Air Squats
HSPU - 5 instead of 9, kipping, box or pike L1
21 Deadlifts (bar or KB)
20 Air Squats
9 Push-Ups Notes: One of things that is so great about CrossFit is its universal scalability. The famous Greg Glassman quote says it all. “The needs of Olympic athletes and our grandparents differ by degree, not kind.” The movements in today’s w
Wed, 12/13/2017
“Hindsight”
AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
Option A:
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)
Option B:
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)
L1
Sub Barbell for Dumbbell movements Notes: Playing around with some higher skill movements in today’s workout. That being said, for