CFWUx2

AMRAP 8 min

4 HSPU (toes hooked on squat rack 5 ft.)
8 KB swings 1.5 pood
12 sit-ups (anchored)

6 rounds even.

Happy Valentine’s Day Y’all!!

Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups progression (knees supported)
20 # DB swing, 8 reps
12 Situps

Got through 8 complete rounds and one round of HSPU progressions and Swings

Buy out:
3 sets of 20 squats and 20 HSPU progressions

Have a wonderful day!
OD

This was my first CF WOD
I went with the “puppies” and did about 5 rounds of:
Handstand progression (I put my knees on a Cedar chest and tried doing push-ups, hope this is ok? My mom would never let me use a wall…)
8 reps of swinging a 10 pound dumbbell (heaviest dumbbell I own)
12 sit-ups on the floor

Question: Can I do a cardio workout later today if I feel like it? I would have done about a 30 minute cardio workout today, since yesterday was a strength day…I am trying to figure out how to work CF into my workout routine but I feel like if I replace it I might not be doing enough? What other things do you typically do? Thanks!

Great job everyone!

Sunday 100214

1. CFWU- 1 Set

2. WOD

Max rounds and reps in eight minutes of:

4 Handstand push-ups (some were kipping)
2 pood Kettlebell swing, 8 reps, subbed a 70lb DB
12 GHD situps

Score: 4 rounds and 4 reps

*wasted a lot of time on the HSPU’s during the 4th set.

Sunday, 100214

Max rounds and reps in eight minutes of:
4 Handstand push-ups (progressions, knees on bench)
1.5 pood Kettlebell swing, 8 reps (50 pound dumb bell)
12 Situps

4 rounds + 7 swings

Max rounds and reps in eight minutes of:
4 Handstand push-ups (progressions; piked, toes 5’ basement window sill)
53 # Dumbbell Swing 8 reps
12 GHD situps

Six rounds & 4 HSPUs, 8 KB swings and 6 GHD situps

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

5 rounds + 4 HSPU + 8 KBS + 8 GHD situps

HSPU were done with feet on the wall

HSPUs, K-bell swings, GHD situps :
AMRAP in 8 min. of :
- hand stand pushups ( head to 2 bumper plates )4 reps
-1.5 pood k- bell swing 8 reps
- ab mat situps 12 reps
5 rounds +4 HSPUs and 1 ab mat situp
I’m very happy with being able to us only 2 bumpers for the HSPUs , that’s 5 inches
CASH OUT : 50 pullups for time
    1:55 this is a new P/R for me

HSPU, KB Swing, Situp

WU
1000m Row
20 Pullups
20 Ring Dips
DROMS

Deadlifts
3x3
WU then 275, 285, 295 (3repPR)

12 min AMRAP
4 Handstand push-ups progression feet over bar at 40in
1.5 pood Kettlebell swing, 8 reps
12 Anchored Situps

9 Rounds + 1

End
5 basement rope climbs
Stretch

I need to amend my post.  Did this for 12 min….must have read it wrong before I went to the basement.

lazy day…

250 jumping jacks for time:  4:16

with chris’s help i was able to do a handstand for a second on friday.  maybe it was half a second, either way, it felt great!

As many rounds as possible in 8 minutes of:
handstand pushups(head to floor)
60lb. kettlebell swing
12 abmat situps

3 rounds+3 hspu’s

Really wanted 4 rounds but hit muscle failure on the hspu.The rest was easy.I am still super happy because up until today I have only done hspu down to 6 inchs from the floor.This time was all the way down and touch my head.

cash out 500 meter row for time.I rowed 1:28 and catnog filmed it for me.Any of my crossfit friends on facebook can see it posted on his page or mine.

Catnog did 50 pullups for time and killed it.Watched him knock out 33 pullups straight to start.Big props to him!

pack as rxd 4rds

Max rounds & reps in 8 mins:
4 HSPU’s (progressions)
15lb dumbell (subbed for KB)...will use more weight next time!
12 regular situps (no GHD available)

7 rounds+4 HSPU’s+8 Dumbell swings.

1 hr of bodyattack class prior to this WOD…with plyometric lunges, lots of pushups & crunches!

F/31/130lbs/5’6”

that was a fun WOD…at least contained nothing that i TOTALLY suck at.

4 hspu, 8 KB swings with 60 # kb and 12 ghd situps…..amrap in 8 minutes

i did 5 rounds and 4 hspu’s

cashout with 3 sets of max hspu, and bunch of ring stuff (skin cats, inversions, and muscle ups).  time for ice and NY Rangers!

Hellspawn - 14 February 2010 09:18 AM

As many rounds as possible in 8 minutes of:
handstand pushups(head to floor)
60lb. kettlebell swing
12 abmat situps

3 rounds+3 hspu’s

Really wanted 4 rounds but hit muscle failure on the hspu.The rest was easy.I am still super happy because up until today I have only done hspu down to 6 inchs from the floor.This time was all the way down and touch my head.

cash out 500 meter row for time.I rowed 1:28 and catnog filmed it for me.Any of my crossfit friends on facebook can see it posted on his page or mine.

Catnog did 50 pullups for time and killed it.Watched him knock out 33 pullups straight to start.Big props to him!

nice job!  hope you guys have chalk in that garage