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- 400m run Sprints
WOD: For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups
Showing posts with label handstand walks. Show all posts
Showing posts with label handstand walks. Show all posts
Wednesday 6.03.15
- 400m run Sprints
WOD: For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups
Monday 4.13.15
Strength: Power Clean 3-3-3-3-3
WOD: AMRAP in 15:00:
- 15 Pull Ups or Ring Rows- 20-ft Handstand Walk or accumulate 20 sec in a Handstand Hold
- 25 Sit Ups (any type you'd like to perform)
Monday 8.18.14
Skill: Perform 10 rounds of:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.
*partner up and help each other maintain balance if needed. If you do not have a Handstand Walk, work handstand holds and brave pushing your toes off the wall slightly
WOD: "Tabata These"
- Pull Ups
- Push Ups
- Sit Ups
- Rows (for calories)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are rowing for calories. There is no rest between exercises except for the 10 seconds of rest.
Post total reps from all 32 intervals to comments.
Wednesday 8.13.14
WOD: For time:
- 1000m Row
- 100 Kettlebell Swings (53/35#)
- 100 Double Unders
- 100 Double Unders
*Start with the row, then you partition the KB swings and DU's as needed or do them straight through.
Post reps and times to comments.
Post reps and times to comments.
Wednesday 7.30.14
Potluck Wednesday evening at 6:15 PM at The Compound!
Bring a dish and try some others!
Skill: In 5:00:
- max. distance Handstand Walk or Hold
WOD: For Total Time,
- Row 2:00 for Maximum Calories,
Immediately followed by,
- 30 Pull-ups
- 40 Burpees
- 50 Kettlebell Swings
- 200m Farmers Walk (or sprint!) (w/ KB)
Post to comments.
Monday 6.16.14
Skill: Perform 10 rounds of:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.
*partner up and help each other maintain balance if needed. If you do not have a Handstand Walk, work handstand holds and brave pushing your toes off the wall slightly.
WOD: AMRAP in 12:00:
- 25 yard One-arm Walking Lunges (53/35#)
- 10 One-arm Hang Power Cleans (53/35#)
*Alternate hands as needed
*Back knee has to touch the ground to count the lunge as a rep.
Post distances and rounds to comments.
Monday 4.07.14
Skill: On the minute for 10 minutes perform:
- 1 Wall Walk
- Handstand walk away from the wall for as far as possible.
WOD: "Taylor"
4 rounds for time of:
- 400m Run
- 5 Burpee Muscle Ups (Ring or Bar)
*If you've got a 20-lb. vest or body armor, wear it.
*If you do not have Muscle Ups, perform 10 Burpee Ring Dips
Post weights and times to comments.
Monday 1.27.14
Brad and I got our combined 500# body weight on the rig to see if we could move it. We couldn't
Skill: Handstand, walk, hold
Take 15:00 to find your max. distance walking on your hands, max hold, or just play in handstand
WOD: 21-15-9
- Toes to Bar
- Hand Release Push Ups
*Run 400m after each round
- can anyone do good, solid hand release push ups to deficit (i.e. 25# plates?)
Post reps and times to comments.
____________________________________________________________________________
Older article from November last year. But as far as I know it's still in effect
Article: Russian subway now accepting 30 squats as payment for ride
Friday 5.31.13
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| Just a reminder, if you are looking to buy CrossFit gear, weightlifing shoes, etc., click this photo to the right of our page and Reebok will kick back a small portion of the proceeds to The Compound. I've been meaning to buy so Nanos through them, I just reminded myself... |
Strength: Clean & Jerk 2-2-2-1-1-1
WOD: 6 rounds for time:
- 7 Power Cleans 65-75% of todays heaviest
- 21 Air Squats
- 20yrd Bear Crawl / 10 yrd Handstand Walk
Post weights and times to comments.
Thursday 5.23.13
Skill: Handstand Walks. Or just get upside down for a bit.
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Up
Post weights and times to comments.
Tuesday 4.30.13
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| True Paleo eating |
Skill: Handstand, walk, hold
Take 15:00 to find your max. distance walking on your hands, max hold, or just play in handstand
WOD: AMRAP in 12:00:
-7 Sumo Deadlift High Pull (95/65#)
-7 Pull Ups
-7 Push Ups
Post reps and rounds to comments.
Tuesday 4.23.13
CrossFit improves your ability to deal with life's challenges, like scaling fences.......But, sometimes it's just not needed
Skill: Handstand Walks.
Take 15:00 to find your max. distance walking on your hands
WOD: 2 Rounds For Time:
- 100 Double Unders
- 25 Push Press (95/ 65#)
- 20 Toes to Bar
Post distance and times to comments.
Monday 8.27.12
15 Overhead Squats at bodyweight is an amazing achievement for anyone. Notice as the reps get higher, she actually slows down her Squat to make sure she keeps the bar in the proper position overhead.
Strength: Overhead Squat 3-3-3-3-3. Try to increase weight each set.
Conditioning: Complete:
- Tabata Squat
- Handstand Walk - 4 minutes (record total distance)
Rest four minutes, then Repeat.
Note: If you can’t walk on your hands hold a handstand or an elevated plank for as much of the 4 minutes as possible
Post weights, reps and distances to comments.
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