Wednesday, October 16 2019

Posted by Mandee on October 15, 2019   |   8 Comments



Minute Drills w/30sec Rest/Transition
1st min = Max Strict Handstand Push-Ups  Rest 30sec

2nd min = Max Cal Row or Assault Bike  Rest 30sec

3rd min = Max Reps Strict Dips  Rest 30sec

4th min = Max Double-Unders  Rest 30sec

Rest 2min and Repeat starting at Min 1, but this time Kipping HSPU, Kipping Dips, all other moves stay the same.


2 Rounds For Time:

200m KettleBell Carry

20 Handstand Push-Ups   RX+ Strict   MRX 2/4″ rise
120 Double Unders
20 Dips (bar or ring)   RX+ Ring Strict

200m Run or Row or 0.5km Assault Bike
20 Kettlebell Shoulder to 0verhead Left Arm   24/16   RX+ 32/24  MRX 20/12

20 Kettlebell Shoulder to Overhead Right Arm  MRX 20/12kgs


Handstand Walk Development

100ft Handstand Walk or 10 Wall Walks

Box Circles in Pike Handstand Position circles total (2-4 each direction)

8 responses to “Wednesday, October 16 2019”

  1. Mandee says:

    Heck yeah! Rich owning that kettlebell and making it look easy! Rich is an incredibly nice, easy going guy and I’m so glad he found CFHSV. Keep working hard, dude 😁

  2. Nathaniel says:

    Rich taking on the Russian KBS head on! Glad Rich found us at CFHSV cause he’s a humble hard working dude that brings it! Keep bringin’ it dude!

  3. CJ VK says:

    @ Crossfit Waterside
    Did their strength/wod then

    CFHSV “Minute Drills”

  4. Justin says:

    263/1+151 rx

  5. Nathaniel says:

    Day behind – Yesterdays WOD – “Right Jab Left Hook” :

    4 + 3 rx + / 2 + 18 rx +

  6. Bradley says:

    Yesterday’s WOD:

    245 HSC

    Left Hook 4+4 Rx+ Rings


    Right Jab 2+18 Rx+ Bar

  7. Mandee says:

    Yesterday’s WOD:
    HPC — 170
    HSC — 180
    Left Hook: 4 rounds RX+ ring
    Right Jab: 2+3 RX+ bar

  8. WOD TKO says:

    Not sure what the coaches are talking about. I look like I was hit with a Right Jab and a Left hook after every workout.

    A:74 – 2x (3x Handstand and lower head to 4in rise), 14/21 Cal Row, 6/6 both rds strict, 12/15 DU’s

    B:1+142 scaled (pike pu & hand release pu) finished after time.