Full Body Burn

Brownie & Maze man
Brownie & Maze man

Reminder: This is the beginning of our deload phase so moving forward please do NOT scale up the movements or the weights. Instead go faster!

Warm Up
Row 500
Run 400

Skill
Spend 20 minutes working on Handstand walks, freestanding handstands, Freestanding HSPUS, working on kipping HSPU’s, deficit, ring HSPU’s, etc..

Strength – 20 minutes
Overhead Squat
3-3-3-3-3

After each set perform a legless rope climb. If you can do a legless try an l-sit rope climb each time – start seated on the ground if it is easy.

2011 Regional WOD #1 – 15 minute cap
Run 1k
30 HSPU’s
Row 1k

20 Comments

  • Manny Rodriguez

    09/24/2013 @ 1:04 pm

    W/U done
    Ohs 135 working on techinique
    Wod 14:58 rx

  • Manny Rodriguez

    09/24/2013 @ 1:04 pm

    W/U done
    Ohs 135 working on techinique
    Wod 14:58 rx

  • biscoe

    09/24/2013 @ 1:04 am

    ohs: 215#
    wod: 14:03 rx

    deloading all over the place this week…watch out

  • biscoe

    09/24/2013 @ 1:04 am

    ohs: 215#
    wod: 14:03 rx

    deloading all over the place this week…watch out

  • Petra

    09/23/2013 @ 6:49 pm

    Warm up: done
    Worked on deficit HSPU. I need to get over my fear of the parallettes.
    OHS: 95#
    WOD: 13:05 RX

  • Petra

    09/23/2013 @ 6:49 pm

    Warm up: done
    Worked on deficit HSPU. I need to get over my fear of the parallettes.
    OHS: 95#
    WOD: 13:05 RX

  • Petra

    09/23/2013 @ 6:23 pm

    Warm up: done
    Worked on deficit HSPU. Need to get over my fear of the parallettes.
    OHS: 95#.
    WOD: 13:05 RX

  • Petra

    09/23/2013 @ 6:23 pm

    Warm up: done
    Worked on deficit HSPU. Need to get over my fear of the parallettes.
    OHS: 95#.
    WOD: 13:05 RX

  • KA

    09/23/2013 @ 5:56 pm

    Warm-up: done
    Worked on kipping hspus and handstand holds.

    OHS: 115#, PR. This was my old one rep max. I did 3 x legless rope climbs.

    Wod: 15:47 with 2 loops for the run. First workout with doing all kipping hspus and no modifications.

  • KA

    09/23/2013 @ 5:56 pm

    Warm-up: done
    Worked on kipping hspus and handstand holds.

    OHS: 115#, PR. This was my old one rep max. I did 3 x legless rope climbs.

    Wod: 15:47 with 2 loops for the run. First workout with doing all kipping hspus and no modifications.

  • Gillian

    09/23/2013 @ 4:45 pm

    Warm up:done
    Worked on deficit hspus and handstand walks. I have a terrible time committing to walking forward!
    Ohs: 70# :/
    Wod: 8:30 rx

  • Gillian

    09/23/2013 @ 4:45 pm

    Warm up:done
    Worked on deficit hspus and handstand walks. I have a terrible time committing to walking forward!
    Ohs: 70# :/
    Wod: 8:30 rx

  • JonesMike

    09/23/2013 @ 4:28 pm

    Anyone else have a Facebook ad shot at CFS… Made my day

  • JonesMike

    09/23/2013 @ 4:28 pm

    Anyone else have a Facebook ad shot at CFS… Made my day

  • Kara

    09/23/2013 @ 4:21 pm

    warm up: done
    worked on kipping hspu
    OHS: 3 x 95#
    Wod: 15:39 moved to bands for hspu

  • Kara

    09/23/2013 @ 4:21 pm

    warm up: done
    worked on kipping hspu
    OHS: 3 x 95#
    Wod: 15:39 moved to bands for hspu

  • Michael McGuire

    09/23/2013 @ 3:29 pm

    Anyone going in around 4 to knock this bad boy out?

  • Michael McGuire

    09/23/2013 @ 3:29 pm

    Anyone going in around 4 to knock this bad boy out?

  • crossfitsouthie

    09/23/2013 @ 1:42 pm

    MazeMan – back in the house, back in action

  • crossfitsouthie

    09/23/2013 @ 1:42 pm

    MazeMan – back in the house, back in action

Comments are closed.

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