Walk this way (or duel away!)

Just a reminder that the first-ever BLACK BOX DUELS is TODAY at 11am-1pm. (Regular Sunday class schedule still applies.)

Here are the duels:

WOD 1: 200 Double Unders for time
WOD 2: Max Muscle Ups in 3 minutes
WOD 3: 5 min Cindy (5 Pull Ups, 10 Push Ups, 15 Squats, AMRAP 5 minutes)
WOD 4: Max Box Jumps in 3 minutes (20″/24″)
WOD 5: Max KB Swings in 3 minutes (1 pood/1.5 pood)
WOD 6: 50 Burpees for time

Details about how it all works can be found here.

Sunday 110515

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Post time to comments.

HAPPY BIRTHDAY TO COACH RICKKE (pictured below)!

A good way to get better at handstand walking is to first start practicing free-standing handstands:

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options from the CrossFit Brand X forums:

    As always a caution about GHD sit ups. if you don’t do them regularly sub standard sit ups. These can hurt you if you don’t heed the advice, in fact you can end up in the hospital. Don’t be stupid.

    Big Dawgs
    as Rx’d

    Women-65#

    Pack:
    Three rounds for time of:
    95 pound Front squat, 15 reps
    Wall walk 40 feet
    30 Sit-ups
    Wall walk 40 feet

    Women – 45#

    Puppies:
    Three rounds for time of:
    10 – 25 pound Front squat, 15 reps
    Handstand 20 second handstand hold or 40 foot Bear walk
    15 Sit-ups
    Handstand 20 second handstand hold or 40 foot Bear walk

  • Jenny A

    Great clean & jerk seminar with Kevin, Nicole and Avery yesterday!

  • Justin Katz

    24:01
    Everything RX’D
    Except for Hanstand walk-subbed handstand
    With hands touching chest.

  • Hari

    30:39
    Mistakenly did 30 FS’s per round.
    Sub 48 HSPU’s (8 per 40 ft HS walk).

  • Paul B.

    20:46 sub 10# weighted sit-ups

  • kevin p

    Thanks Jenny! We had a blast.