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

8-17-2012 WOD

CrossFit

WarmUp

Run 1 Mile

Skill

3 x 20 Tuck Crunch

3 X 15 Beat Swings/Kips

Metcon

Run 800M
200 Double Unders
Run 400M
100 Double Unders
Run 200M
50 Double Unders

Scaled: X3 Singles

Scaled: X2 Singles

Just Keep Moving!