All WODs: Sunday 120715

Posted on July 14, 2012 by Allison Bojarski

Remember that today (& every Sunday!) ALL CLASSES are 28th St. In addition, we’ll be live streaming the 2012 CrossFit Games! (click here for details)

Intermediate & advanced WODs at HR:00 and HR:45
A: Hollow rocks

B: With a continuously running clock do one handstand push-up the first minute, two handstand push-ups the second minute, three the third minute, continuing as long as you are able.

Beginner WOD classes at HR:15:
A: Clean and Jerk Practice

B: 50 burpees for time

Emily L. writes: “Today Jesse and I trained at Modig Crossfit in Higlands Ranch, CO. Coach David was great and we were welcomed with crossfit love!!”

Here’s what’s on tap for Monday’s intermediate & advanced WOD classes at HR:00 and HR:45
A: Deadlift 3×3 @ 75%

B: “Hari”
21 L-Pullups
100 Double-Unders
15 L-Pullups
50 Double-Unders
9 L-Pullups
25 Double-Unders

Here’s what’s on tap for Monday’s beginner WOD classes at HR:15 and HR:30:
A: Hollow Rock Practice

B: With a continuously running clock:
1 handstand push-up (“HSPU”) the first minute
2 HSPU’s the second minute
3 HSPU’s the second minute

When you fail at HSPU’s, switch to Push-Ups.

Continue until you fail at push-ups.

  • Albert Insogna

    A: first time doing these, after going through the progression I managed to rock maybe 4 times in the amrap. Sad really…
    B: 8 full rounds

  • Jai Berg

    Third week of push up challenge! Thirty push ups a day, each one must be very good form. Break them up into sets as needed to avoid sagging or any other loss of technique. Chest to ground, every time, and if you have trouble with that, you should do these as hand-release push ups. Toward the end of the week, test your max reps (when form degrades, your set is over) and then finish the remainder in sets later.

    • Jim S

      I keep thinking I should jump in on this, but I’d have a lot to make up now. :)

      • Jai Berg

        It’s a bit late now, but you could pretend that it’s week one and start fresh. Can’t hurt, right? Since a lot of people seemed to like this, I may try an August challenge as well. There are plenty of things I need to work on and misery loves company… :)

  • Jim S

    Great workout today with Avery.
    A: Hollow rocks. Yeah, these need work. 16 seconds I think before my form broke?
    B: started with 1 ab mat.
    Rounds 1-3 HSPU on one ab mat
    Round 4 2 abmat HSPU plus 2 box push up
    Rounds 5-10 box
    Rounds 11-15 standard pushups

  • Jana B.

    HSPUs 13 off a box

  • http://www.facebook.com/people/Stacey-Pearson/1035986896 Stacey Pearson

    Clean And jerk 58#
    50 burpees: 4:05. I did 58 burpees in 7 minutes for the open. So I’m happy with an improvement!