Category Archives: Handstand Push Ups

November 3, 2015

Strength/Skill Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps @ 20X1 Rest 2-3 minutes If you achieve 5 successful reps, increase the load in the next set. MetCon Complete as many rounds and reps as … Continue reading

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August 15, 2014

SWOD Back Squats 3@80% 3@85% 3 or more @ 90% WOD 21-15-9: HSPU Pushups Ring Dips

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July 23, 2014

SWOD: Shoulder Press 75% x 5 85% x 3 95% x 1 or more SWOD: 10 minute AMRAP: 4 HSPU 8 KB Swings (75/55#) 12 Atomic Situps

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June 16, 2014

SWOD: Deadlifts 3@80% 3@85% 3@90% or more WOD: Diane 21-15-9: Deadlift (225/135#) HSPU If time permits, Core work.

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May 9, 2014

For time: 50 Dips 400m Run 50 Push ups 400m Run 50 HS Pushups 400m Run

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March 28, 2014

2013 Regional Individual Event #6 For time: 100 Double-unders 50 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead with axle (160 / 100 lbs) 90 foot Walking lunge with axle in front rack (160 / 100 lbs)

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March 25, 2014

“Diane” 21-15-9 reps for time of: Deadlift (225 / 155 lbs) Handstand push-up Warm up and Cool down with some of your 300 Kettlebell Swings, and if time permits Tabata Abs.

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February 19, 2014

Strength: Front Squat: 1 x 5 @ 70% 1 x 4 @ 80% 1 x 3 @ 85 & 90% WOD: 12 minute AMRAP: 10 Knees to elbows 10 KB swings 10 Handstand Push ups

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January 31, 2014

SWOD OH Squat 4×1-2reps @ 100 or set new max. WOD “Nate” AMRAP in 20 Minutes: 2 muscle-ups, 4 handstand push-ups, 8 2-pood kettlebell swings WOD Courtesy of CrossFit ICONZ

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January 23, 2014

4 rounds for time of: 250m OH Walk 45/25 10 HSPUs 20 Alt Walking Lunges WOD Courtesy of CrossFit ICONZ

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