Tuesday 4.20.10

SWOD: Handstand Push Ups 5 x max reps. Plus practice handstand walks and holds

Metcon: Complete as many rounds as possible in 15 minutes:
5 Deadlifts 315 lbs / 225 lbs
10 Toes to the Bar

For the SWOD, everyone needs to be upside down for a few minutes even with a partner holding your feet or just leaning against the wall or something.

For the metcon, obviously this one is heavy. It was taken from the CrossFit Football website in honor of the NFL draft in a few days. Yesterday was light for deadlifts, so today go heavy as possible. If you can't complete Toes to the Bar, then do Knees to Elbows.

Post scores to comments section.


  1. Hands were tearing after playing with pull ups all day yesterday.

    Worked on free standing handstands.

    Metcon: 7 rounds + 5 deadlifts

  2. getting closer to full range of motion on the hspu, did 3,3,and 2 reps of about half way up and down.

    Metcon: 6+13. (sub bench (145lbs) for deadlifts as my back is pretty sore)

  3. SWOD:
    Handstand Push ups: 1
    Then practiced holding handstand

    Metcon:7rounds @105lbs deadlift
    &knees to elbows

  4. SWOD:
    3x 1minute handstand holds

    Metcon: 7 rounds @ 125lb deadlifts
    & knees to elbows

  5. SWOD:
    Handstand pushups: 10,9,7,then 2xfree standing w/assist

    Metcon: 6 rounds@ 225lb deadlift + 3deadlift
    &Toes to bar

  6. Wish I was there today, this workout was made for me! Currently sitting in a conference session... At least Grant and I are enjoying the weather and delicious food here in New Orleans! See you soon

  7. Still letting the left arm rest...

    Didn't do Handstand pushups, that would be disastrous, but did do Metcon, modified by Craig.

    Deadlift (215#)
    Laid on floor, held a bar did knees to elbows.

    7 Rounds, + 3 deadlifts

    Didn't seem the same without Danyel giving us inspiration this morning, but kids come first. Then Dave was playing Army General or something, but where in the world is "JOHN", and Anthony too????

  8. hspu 6,6,4,4,3
    metcon:245 d/l
    toes over bar
    5 rnds. +5d/l + 1 tob
    fun group, Frank was pumped!

  9. HS...no push ups here! Gotta walk before I can run.

    Metcon 225 lbs.

    4 rounds, 5 DL + 3 K2E

    Lotsa fun tonight, thanks.

  10. SWOD: letting my shoulder rest...no holds or push ups
    Metcon: 105lbs 1st round, 125lbs 2nd round, and then 135lbs for rounds 3-7

  11. SWOD: HSPU- 5, 4, 3, 3, 3

    Metcon: 6 rounds + 5 DL's + 7 Toes To Bar as rx'd. Hands were hurtin'!

  12. Handstand practice
    Metcon 5 rounds 5 DL's x 225

  13. Handstand praticex2, 3, 5, 1
    metcon: 225 dl/10 toes to bar x 6 rounds + 1dl

  14. Handstand pushup practice - I can bend my arms a little

    Metcon: 7 rounds + 5 Deadlifts (125 lbs) + 7 toes to bar