Thursday, December 2, 2010

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).
Post time to comments.


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

Dadi Reynir Kristleifsson on today's WOD - video [wmv] [mov]

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

Michelle Kinney on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

8 comments:

Carport Crossfit said...

Big Dawg as Rx’d
teens and women 155-185#

The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

women 135#

Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet

women 55-65#

Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees


http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
As a last resort you can sub heavy dumbbell presses.

Scaled WOD courtesy of BrandX

Amber said...

10 minute @ home WOD this morning

21-15-9
Burpees
Handstand pushups

Whooowee my shoulders...!

Cori said...

i did 10 burpees this morning in the living room. i think i'll start doing a few of my burpees in the morning so i don't have so many to do at night. thanks to russ for the morning burpee motivation! he does all of his first thing in the a.m.! :)

Russ said...

Morning or night these burpees are getting annoying!

Cori said...

think positively russ! you're getting fitter everytime you're doing them! :)

Paul said...

4:56
135# DL, HSPU assisted

500m Row: 1:46

Inspirational Holiday Music provided by DJ Drew

Amber said...

haha!!!

Watson said...

21-15-9 205lb hspu 9:34

PR - cut previous time by over 50%