WOD
 | Mon, May 16 2022 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20220516 | MAX Distance Handstand Walk | Home WOD 20220516 |
CrossFit 20220516(Time, Rx2, Rx3) Warmup: 3 Rounds :20 work/:10 rest PVC pass-throughs Groiners Piked push-ups Counter-balance squats Handstand Walk Skill: 2 wall walks 10 handstand shoulder taps to opposite shoulder; smooth & controlled as possible 10 handstand shoulder taps to same shoulder Max Handstand Walk WOD: 3 Rounds of - 12 Strict Handstand Pushups - 50 air Squats Rest 3 minutes... then, 3 Rounds of - 12 Kipping Handstand Pushups - 25 Box Jumps (24/20) Rx2 6 HSPU Negatives and 6 Kipping HSPU Rx3 15 HR Pushups, 30 Air Squats.. then 15 Pushup, 15 Box Jumps INTENDED STIMULUS Finish each couplet in 5:00-7:00. Finish HSPU in 1-3 sets every round and take no longer than 1:30 on the squats and box jumps. Avoid pacing and push the intensity of each couplet.
|
Gymnastics
|
|
