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Thursday, April 28 2016

Posted by Naomi Pradia on April 27, 2016   |   20 Comments

tired

 

 

A. EMOM x 12 minutes: pull-up/muscle-up & handstand push-up training

odd minute = 1-10 reps of ring muscle-ups, bar muscle-ups, chest to bar pull-ups, or pull-ups

even minute = 1-10 reps of hand stand push-ups: kipping, strict, parallette or free standing or handstand walks

B. WOD #1: 2 rounds for time of:

6 over the bar burpees

12 bodyweight deadlifts

400m run

12 barbell push-ups

rest 4 minutes

WOD #2: 1 round for time of:

12 barbell push-ups

400m run

12 bodyweight deadlifts

6 over the bar burpees

 

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20 responses to “Thursday, April 28 2016”

  1. Michael says:

    Who died??

  2. Nathaniel says:

    Sometimes the bell tolls for ya and sometimes it’ll lay ya out sucka! Been there 🙂

  3. Mandee says:

    This is exactly how that kettle bell makes me feel too 🙂

  4. Jada says:

    Remember the Crossfit Achievement Party is this Saturday from 6 to 11 pm. Everyone from CFHSV is welcome to attend. Food and music provided but please BYOB.

    Also, please remember to RSVP by Thursday night at 9 pm to onebrowneyedgirl2001@yahoo.com so that we know how many to expect and have enough food for everyone.

    The party is being held at:
    81 Lake Forrest Blvd HSV 35824

  5. Josh Kennedy says:

    Drop-in at CF Katy (TX)
    A: OHS 3RM, 185#
    B: 21-15-9 row for calories and OHS 115# in 5:21
    Good box, good folks at the 0500 class

  6. Bradley says:

    The kettle bell killed the CrossFit star!

    A. 5 unbroken Ring MUs each time
    4 sets of unbroken strict HSPU – 8/8/8/6 and then 2 sets of unbroken Kipping HSPU 10/10

    B. 5:42/2:21 Rx @ 165#

  7. Jeremy Millich says:

    7:00am Class:
    A: 5 CTB + 2 ring MU/3 strict hspu + 3 kipping hspu (across)
    B: 4:51/2:09, RX @175#
    – great energy this morning!!

  8. BP says:

    0700
    A. 2 BMU / 5 Kipping HSPU across
    B. 7:39/3:20, RX205#

  9. SheaW says:

    Kettlebell did in fact kill that Crossfit Star – JASON! Love this photo.

  10. Mimi says:

    A: BMU/RMU work and handstand walks
    B: 8:19 rx/ 3:46 rx

  11. Calvin says:

    A.2 sets of 3-4 linked butterfly PU. Thanks for the help N8.
    5 HSPU AFAP
    B.5:40 RX@ 190#
    2:30 RX@ 190#

  12. Steve Price says:

    7:53 Rx @ 230#

    3:15 Rx @ 230#

  13. Rob L says:

    A. Linked 3 bar MUs, mixed some ring MU practice in there too.
    4″ Deficit HSPU, practiced a few kick ups on the parallettes.

    B. Went a little heavier than my BW, RX @ 165#
    7:07
    2:42

  14. CoachDB says:

    I have sure been in this position lately!
    Odd = Pull-up Flow Drill – 2 L-Sit pull-ups to 3 Strict C2B to 4 butterfly kipping pull-ups
    Even = 5 Strict HSPU & 5 Strict Ring Dips turn out each rep

    BW 175lbs used 185lbs for Deads
    Rowed 400m instead of Run because I can’t run right now.
    WOD # 1 = 5:49
    WOD # 2 = 2:36

    Just received a new 100lb 14inch slam ball (stone like) so of course I did a couple dozen stone over shoulder and bar swings

  15. Nathaniel says:

    A.

    – Odd min – 10 Chest to bar pull ups

    – Even min – 10 kipping HSPUs – worked fast sets of 5s

    B.

    4:45 scaled ( forgot to do my push-ups after last run )

    C.

    2:11 rx

  16. Kobra says:

    A. 7-10 Butterfly C2B / Handstand Walk obstacles

    B. 4:39 / 2:15 @ BW=150

  17. Heath Sharp says:

    A ) odd – 50′ handstand walk
    even – 3 linked MUs

    B) 5:34 @225
    2:46 @225

  18. CJ VK says:

    A. 2 MU / 3 HSPUs for half of the 12 min. then 1 MU and some handstand walk/crashes for the rest, haha.

    B. 5:41/2:38 Rx

  19. Justin says:

    2 bar muscle ups/4 4″ deficit hspu
    5:53/2:23@205

  20. Andrew says:

    A. 5 strict pull ups / 5 strict hspu @ 4inch negative
    B. 4:40 / 2:20 @ 185 RX (bw is 180)