Crossfit Northern Kentucky

Posts Tagged ‘handstand push up’

WOD:

For time:
Run 400 meters
50 Wall-ball shots, 20 pound ball
25 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters
20 Wall-ball shots, 20 pound ball
5 Handstand push-ups
Run 400 meters

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Starting next Monday August 23, we are adding a 5 am class.

Sign Up Now for Fight Gone Bad 5!

On Saturday, September 25th, we’ll be hosting Fight Gone Bad 5 to benefit the Wounded Warrior Project, LIVESTRONG, and the CrossFit Foundation!

Last year was lots of fun, so get your friends and family to donate and participate.  Sign up now under our team name of  CrossFit Northern Kentucky.

“Nate“

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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Shoulder Press 3-3-3-3-3 reps Read the rest of this entry »

15-12, and 9 rep rounds of:
Back squat
Handstand push-up

Post loads to comments.

warm-up to 60-65% of your one rep max
Back squat the heaviest weight you can for 15 reps.
Do 15 HSPU.
Back squat the heaviest weight you can for 12 reps.
Do 12 HSPU.
Back squat the heaviest weight you can for 9 reps.
Do 9 HSPU.

Rest as needed

Got 20 minutes?…….Choose your wod, Cindy or Mary

Cindy-as many rounds in 20 min as you can:

5 pull ups

10 push ups

15 squats

OR

Mary-as many rounds in 20 min as you can:

5 Handstand Push ups

10 one legged squats (alternating)

15 pull ups