Author: wildhorizonscrossfit

Sunday’s WOD:
(No coach)
4 Rounds For Time
50 Air Squats
400m Run

Saturday’s WOD:
Hero WOD: “Nutts”
For Time:
10 Handstand push-ups
15 Deadlift 250/175#
25 Box jumps 30/24″
50 Pull-ups
100 Wallball 20/15#
200 Double-unders
400m Run 45/25#

Skill: Handstand Push Ups

WOD:

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

So we are doing this WOD a day early since there is something else special planned for Saturday! We did not officially affiliate to participate, but if you wish to make a donation to do so, you may using the link provided below.

http://hope.crossfit.com/

Skill of the week:
Handstand Push Ups

WOD:
3 Rounds For Time
200m Run
20 OH-Lunge Steps 45/25# (10/10)
15 Box Jumps 30/24#
10 Rolling Burpees

Skill of the week:
Handstand Push Ups

WOD:
Hero WOD: “Bradshaw”
10 rounds of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Skill of the week:
Handstand Push Ups

Strength:
Strict Press
3×5 @ 60% 1RM

WOD:
10 Min AMRAP
2 KB Snatches
4 Chest to bar pull ups
6 Hand Release Push Ups
8 Wall Ball 20/14#

Skill of the week:

Handstand Push Ups

WOD:

For Time:

400m Run

50 Double Unders

40 Knees To Elbows

30 Burpees

20 Thrusters 135/95#

10 Muscle Ups

400m Run

(No Coach)

Death by KB Swing

With a continuously running clock, for the first minute do 1 KB swing, in the second minute do 2, in the third min do 3, etc until the number of swings cannot be completed within the given minute.

For Time:

200m Plate Run 45/25#

Then
21-15-9
Plate Burpees 45/25#
Hang Squat Cleans 95/65#
Pull Ups

Then

50 Double Unders

*15 Min Cap

Hero WOD

“Jack”

AMRAP 20 Mins

10 Push Press 115/75#

10 KB Swings 55/35#

10 Box Jumps 24/18″