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Static Holds
AMRAP 20 minutes of: 30 second Handstand Hold 30 second Squat Hold 30 second L-Sit Hold 30 second Chin Over Bar Hold Mark and Stacia performing the "Chin Over Bar" Hold
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Choose Your Boy
Perform one of the following Hero WODs: Mr. Joshua 5 rounds for time of: Run 400 metres 30 GHD Sit-ups 15 DL @ 250# Nutts For time: 10 HSPU 15 DL @ 250# 25 Box Jumps @ 30″ 50 Pull-ups 100 Wall Ball...
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Domain: Gymnastics
Pete performing a Hollow Rock Nat performing a Superman 7 rounds of: Max. rep. HSPU or Strict Press at 50-55% max. 8 Supermans or 15 Hollow Rocks
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Have you been naughty?
They are for bench pressing, I promise. Practice: Kipping Pull-ups WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds for time of: Pull-ups Ring Push-ups HSPU
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Sumo on the 7th
The new Reebok CrossFit shoe. The original Chuck Taylor All Star. Still kicking ass today Skill: Sumo Deadlift, HSPU WOD: Sumo “Diane” 21-15-9 rep rounds for time of: Sumo Deadlift @ 225# HSPU
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Bodyweight Bonanza
Sorry buddy, doesn't work that way. For max reps: 5 minutes HSPU 4 minutes Pull-ups 3 minutes Push-ups 2 minutes Ring Rows 1 minute Dips
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New trainer in town!
Special appearance by Royce Gracie today making sure that our athletes are working hard. 5 rounds for time of: 15 metre OH Walking Lunge (55#/25#) 5 HSPU 15 metre OH Walking Lunge (55#/25#) 5...
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Hero WOD – J.T.
Enrique can be your hero, if you want...I guess. 21-15-9 rep rounds for time of: HSPU Ring Dips Push-ups
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Remember our heros.
“Nutts” 10 HSPU 15 DL @ 250# 25 Box Jumps @ 30″ 50 Pull-ups 100 Wall Balls 200 Double Unders Run 400 metres with a 45# plate - for time
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Wrap your head around this
AMRAP 20 minutes: 5 Handstand Push-ups 10 Pull-ups 15 DB Power Snatch* *alternate hands every round. Round 1 Right hand. Round 2 Left hand.
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5-3-1
1. Build to the heaviest stone that you can shoulder 2. EMOM for 15 minutes: 5 pullups–if you have good Chest to Bar pullups, do them 3 hand stand pushups 1 atlas stone to the shoulder–Body weight or...
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Death to us all.
See...it's functional. 1. Find a 5RM Strict Press using dumbbells 2. “Death by Handstand Push-ups” Perform 1 HSPU the first minute, 2 HSPU the second minute, etc…until you cannot complete the required...
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The Apostle Peter: Betrayed Jesus
Boy, that halo makes his head look big. 1. Establish a 1RM Box Squat (above parallel) with a Safety Squat Bar 2. AMRAP 10 minutes of: 1 Squat Clean 3 HSPU (no kip) 5 Chin-ups (no kip)
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Christina pops her Battlefield cherry today as new trainer.
Christina, you were GRRRReat! (I know, it's not a tiger) 10-1 Ladder of the following for time: Handstand Push-ups Wall Balls
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