9-26-2012 WOD

CrossFit

5 X 10 second Hollow Body Hold plus 10 Tuck Crunches

Warm-Up / Skills

Handstand Push Up Skills
5X Kick Up
5X Holds – feet off the wall
5X Single Arm Holds
5X Knees to Elbow
5X Kipping HSPU
5x Strict HSPU

Metcon

4 RFT
10 Weighted Step Ups – 20″
5 Barbell Rows
10 Weighted Step Ups – 20″
5 HSPU

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs

Scaled Weights: 75/55, 65/45, 55/35

or

Dumbells/KettleBells

9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…

9-6-2012 WOD

CrossFit

Warm-Up / Skills

Hollow Rocks
Arch Rocks
Candle Stands
Beat Swings
10X10 Second  Wall Facing Handstand Holds

Metcon

10 RFT
3 HSPU
5 KBS 53/35
7 Box Jumps 24/20

Result Type: Time

5/2/2012 WOD

Strength:

Push Press

70% X 3, 80% X 3, 90% X 3

OK.  The percentage above ^ (70%, 80%, 90%)

is taken from 90% of your 1 Rep Max.

If, for instance, your 1 Rep max is 105lbs., 90% of that is 94.5lbs.

70% of that is 66.15 – Since we don’t have a 1.15lb/ plate – get to the nearest multiple of 5lbs. In this case, would be 65lbs.

WOD:

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push Ups

The athlete begins standing behind the barbell. At the call of “3-2-1 … Go!” they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.

After the last handstand push-up, the workout is complete.

Scoring

The athlete’s score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.

Movement Standards

Deadlift:
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.


Deadlift, bottom position


Deadlift, top position

Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.


Handstand push-up, top position


Handstand push-up, bottom position