Tuesday, November 16, 2010


Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8 swings (1.5 pood).
Post results to comments.


Michael Giardina and Ken Gall on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

8 comments:

Carport Crossfit said...

Usual disclaimer regarding GHD’s. If you don’t do them often sub regular sit ups in the metcon today, then add them into your warm up and cool down. Start by doing some everyday just to parallel to acclimatize yourself.

Big Dawgs:
as Rx’d

Women 1.5 pood

Pack:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 Situps

Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions)
10-24 pound Kettlebell swing, 8 reps
12 Situps

Here are some ideas for HSPU progressions:
http://media.crossfit.com/kids/HandstandPushups.wmv

Scaled WOD courtesy of BrandX

Amber said...

6rds + 3HSPU (unbroken)

Cashed out with the last few days worth of burpees :) YAY MACIE!!!

Cori said...

my breakfast was watching amber and mitch do this wod followed by 13 burpees! then i went home and had some scrambled eggs.

good job to the both of them...i think this one caught mitch off guard! crossfit wods can be deceptive!

Trey said...

I think I might have to make this one up Saturday.

will said...

6 rounds

Andrew said...

46 burpees,
4 rounds (hspu, 1.5 pood, 12 sit-ups)
135,140,145,150,155 ohs (yesterday)
165, 175, 185, 195, 205 fs (yesterday)
320 answered phone calls so I didn't get to finish back squats. Thanks Amber for letting me catch up.

Dave said...

Did 4 rounds plus 5 kb swings. Did THE WOD rx.

Cori said...

way to go on the RX DAVE!