Wednesday, December 12 2018

Posted by Mandee on December 11, 2018   |   20 Comments



10min EMOM HSPU Training

Pick a number, try for 7 HSPU EMOM x 10min = 70 HSPU or Set an Achievable number and stick with it. Use any style HSPU you need to work.


One Set Max Unbroken HSPU or Max Distance Handstand Walk in 10min window.

3 Rounds For Time:
6 Sumo Deadlift High Pull   95/65   RX+ 115/75   MRX 75/55

9 Barbell Push-Ups
12 Shoulder to Overhead

REST 3min & Add Weight

3 Rounds For Time:

3 Shoulder to Overhead   155/105   RX+ 185/125   MRX 125/80

6 Barbell Push-Ups
12 Deadlifts

Core Development

2 sets 10-15 reps Evil Wheels
2 sets 10-15 Reps GHD Sit-Ups
200m Overhead Plate Carry  55/45  45/35  35/25

20 responses to “Wednesday, December 12 2018”

  1. Nathaniel says:

    Look at these AM dudes! Craig and Diego are hard working, down for hunting, consistent CrossFitting, family men that enjoy partner wallball sit-ups…ha! Awesome guys, keep it up!

  2. Mandee says:

    Craig and Diego representing teamwork at its finest! These gentlemen show up regularly, put in work, and add a little extra personality to any class they attend. CrossFit studs right there! ?

  3. Michael Little says:

    Diego, always killing it! Big 8:15’er and looking massive in his “lats and neck”.?

    71 Feet

    4:34 Rx+

  4. @CJVK says:

    Craig & Hot Diggity Diego putting on a partner WB sit-up seminar – y’all take notes.

    A. 47ish ft.
    B. 6:42 rx

    Ps. Diego, your lats and neck are looking ripped, dood.

  5. Duke says:

    A-Bout 15 feet
    B-4:43 RX

    These 2 guys are beast on these wall ball sit ups.
    They both have different gifts.
    Craig can make the best protein shakes at smoothie king. I go by there at least 3 times a week.
    Diego is the bench press king spotter. You are guaranteed to get a PR if you pair up with him. Soon as it hits your chest. He’ll grab the bar and assist you all the way up. He’s also great to pair up with on a 20 rep max. On about your 15th or 16th rep he will grab that bar and rack it for you. Tell you that was an awesome 20 reps.

  6. Justin says:

    Craig and Diego working hard
    7 strict emomx10
    4:34 rx+

  7. Chef Tyler says:

    A. Somewhere around 15ft Pr!
    B. 5:09 Rx

  8. Sam W says:

    A. ~48ft
    B. 2:17/3:16 = 5:33 Rx+

  9. Mel D says:

    5:29 attempted to go plus but crossfit math got the best of me and I didn’t put enough weight on for the second part

  10. Bradley says:

    Those 2 dudes made a great team! Diego and Craig are awesome dudes who always throw down hard. Keep it up studs!!

    A. 92.5’ HS Walk

    B. 4:20 Rx+

  11. Matt says:

    A: 6ft
    B: 4:43 RX

  12. Wes B. says:

    6:59 Rx+

  13. Little Erin says:

    A. 20 something
    B. 7:50 ?

  14. Mandee says:

    A. 86’
    B. 4:04 RX+