Skill Work:
Handstand Hold - 2 minutes total
L-Sit - 2 minutes total
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
(Compare to 24 March 2009)
Post number of rounds to comments.
Showing posts with label Handstand. Show all posts
Showing posts with label Handstand. Show all posts
Tuesday, January 26, 2010
Tuesday, January 12, 2010
Wednesday, 13 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters
Post time to comments.
Tuesday, January 5, 2010
Wednesday, 6 January 2010
Skill Work:
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Handstand Hold - Total of 2 minutes
L-Sit - Total of 2 minutes
WOD:
Five rounds for time of:
- 50 Wall-ball, 20 lbs
- 25 Pull-ups
Post time to comments.
Friday, December 11, 2009
Saturday, 12 December 2009
Strength:
Shoulder Press - Set a new 1 Rep Max
Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total
WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples
Post weight and results/thoughts to comments.
Shoulder Press - Set a new 1 Rep Max
Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total
WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples
Post weight and results/thoughts to comments.
Tuesday, October 27, 2009
Wednesday, 28 October 2009
Skill Work:
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds
WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips
Post time to comments.
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds
WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips
Post time to comments.
Friday, September 11, 2009
Saturday, 12 September 2009
Strength:
Push Press - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
Modified "Michael"
6 Rounds for Time:
- Run 400 meters
- 25 Back Extensions
- 25 Sit-ups
Post weight and time to comments.
Push Press - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
Modified "Michael"
6 Rounds for Time:
- Run 400 meters
- 25 Back Extensions
- 25 Sit-ups
Post weight and time to comments.
Monday, August 31, 2009
Tuesday, 1 September 2009
Strength:
Overhead Squat - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
"Diane"
21-15-9
- Deadlift, 225 lbs
- Handstand Pushups
(Compare to 14 June 2009)
Post weight and time to comments.
Overhead Squat - 3 x 3
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
"Diane"
21-15-9
- Deadlift, 225 lbs
- Handstand Pushups
(Compare to 14 June 2009)
Post weight and time to comments.
Tuesday, August 25, 2009
Wednesday, 26 August 2009
Skill Work:
- Handstand Hold - Total 60 seconds
- L-sit - Total 60 seconds
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
Post time to comments.
- Handstand Hold - Total 60 seconds
- L-sit - Total 60 seconds
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
Post time to comments.
Wednesday, July 1, 2009
Thursday, 2 July 2009
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.
Thursday, June 11, 2009
Friday, 12 June 2009
Skill Work:
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
Post number of rounds and total number of pullups to comments.
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds
WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
Post number of rounds and total number of pullups to comments.
Wednesday, June 3, 2009
Thursday, 4 June 2009
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"
Post time to comments.
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"
Post time to comments.
Wednesday, May 20, 2009
Thursday, 21 May 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)
Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)
Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs
Saturday, May 9, 2009
Saturday, 9 May 2009
Strength:
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Back Squat - Set a new 5 Rep Max!
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds
WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees
Post weight and time to comments.
Tuesday, May 5, 2009
Wednesday, 6 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Saturday, April 18, 2009
Sunday, 19 April 2009
Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you've got them)
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Bench Press - Set a new 5 Rep Max
(Use bands if you've got them)
Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps
Saturday, April 11, 2009
Sunday, 12 April 2009
Strength:
Front Squat - Set a new 3 Rep Max
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
Post weight and number of rounds to comments.
Front Squat - Set a new 3 Rep Max
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
Post weight and number of rounds to comments.
Monday, March 23, 2009
Tuesday, 24 March 2009
Matt getting nasty on "Nasty Girls"Handstand - Total of 60 seconds
L-sit - Total of 30 seconds
WOD:
"Mary"
AMRAP in 20 minutes:
- 5 Handstand Push-ups
- 10 Pistols, Alternating Legs
- 15 Pull-ups
Post number of rounds to comments.
Thursday, March 12, 2009
Friday, March 13, 2009
Strength:
Low Box Squats w/ Bands - 3RM
Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds
WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups
Post weight and time to comments.
Low Box Squats w/ Bands - 3RM
Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds
WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups
Post weight and time to comments.
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