One time through

Warmup –
2 rounds of
Bandy side steps 15 in each direction
15 Bandy good mornings
15 kipping hspus
15 zercher squats
15 bandy deadlits
(guys use green bands)

1 Attempt at max kettlebell swings

Skill – Free Standing HSPU work
5 minutes of Partnering Up and working on Free standing handstand holds with a partner. Partner spots and helps you to maintain the handstand when you start to teeter.

5-10 minutes of 2 options
#1 – headstand to handstand practice
#2 –side walking on the wall and hand raises/shoulder touches on the wall

EMOM for 10 minutes
3 Heavy Deadlifts with Band accommodating resistance
1 free standing HSPU attempt or max reps of free standing HSPU’s until you break

WOD (20min)
One time through
50 Chest to bar Pull-ups
50 Burpee jump and touch the pull up bar
1000m Row
Open – 30 C2B Pull Ups

Ring Work
3 Rounds of:
15 Push Ups
10 Ring Flyes
5 Ring Push Outs
Alternate each exercise with a partner


  • Kenny "F'n" Powers

    12/27/2012 @ 1:45 pm

    I think i sweat out about a gallon of Gin from the last few days…

    Test: 31 – 2 pood
    strength: 225 green. Got a few unassisted hspu
    WOD: 11:17
    Ring work:done

  • Kelly

    12/27/2012 @ 1:16 am

    Warmup done
    Skipped KB swings today.
    155# and red band on the Strength w/one freestanding HSPU between rounds
    WOD: 11:04 (Open) CTBs are feeling better but still not great.
    Cashout done with Mark, plus a little extra pullup work.

  • Goose

    12/27/2012 @ 12:26 am

    10:18 on the wod. Felt good to get that one under the belt after three not so healthy off days Forwent the cash out and kb swings for lots of FRSH practice.

  • Crowley

    12/26/2012 @ 8:09 pm

    Did the class WOD at Crossfit Fort Lauderdale today

    Press: 115×5, 135×3, 145×8 (max reps)
    EMOM 10: split jerk x3 @145#
    WOD: in 12 min, row 2k then AMRAP HSPU. 43 HSPU

  • Andrea

    12/26/2012 @ 4:48 pm

    Went to Yankee crossfit at home this morning…

    Strict press 7×1: 100, 105, 110, 115,115,120,125pr, 130 fail, 130 pr!!!
    Wod: 5x 250 row, 5 power clean at 125, 10 burpees, 1 min rest=13:56

    Burnt toast wod: done, not sure on time because clock turned off. Slow though because of c2b work needed!

    Ring dips: emom 10 did 4 dips

  • JWhite

    12/26/2012 @ 2:25 pm

    Test: 30 swings
    Srength: 275 w/ green band – bruised head from attempts at free standing HSPU
    WOD: 11:20
    Ring Work: Done

Comments are closed.