WOD for Friday 9-24-15
September 25, 2015BALANCE/BODY AWARENESS- 4 RFT. 50 Heavyrope Singles on 1 leg, Balance beam Traverse,45/25 Plate held Overhead, 10 HSPU’s, Balance beam traverse W 45/25 Plate held overhead.
You may even call this workout “Fun”. Pretty Short, not that hard.
LOWER BODY STRENGTH- Back squat max reps in two minutes. M/225, W/155
Nice work on the Overhead Squats. I saw some great improvement even from beginning to end of the workout. Well done!
Crossfit Carolina Beach Daily Workout 
Test 1: 6:49 kipping hspu
Back squats 15 @225
Test 1: 10:25, scaled to 30 push-ups instead of HSPU….
Test 2: 14 reps at 115lbs.
Test 1: 9:56, HSPU with one plate under mat
Back squats 16 @85lbs
WOD: 8:44rx
2 min back squat: 17rx
15:26 RX – nothing more frustrating than missing a rep on hspu! Maybe one day I will get better at these!
2 min bs: 13 @ 135lbs
Wod- 10:38 scaled hspu- 1st round did 30 push-ups, rounds 2-4 did wall walk up static hold
BS- 15@105
WOD 8:07 RX
Disappointingly had to start over on the beam twice and hit a wall on last set of HSPU.
BS 185X’s21
First time doing any heavyish BS since hurting myself a few months back doing 225 BS so breaking myself back in.
Aaron J. 225×21
There was no “fun” had by me in that one. Had to stop mid way. First scaled with burpees without the jump (calf) then HSPU were no where to be found so scaled to push-ups then the balance beam also started to hurt my calf then I couldn’t physically do a push up because I was so sore. Can we say BCAAs anyone?
Backsquat Rx at 21 reps
Ugh, We all have days like that sometimes. Good backsquat though!
Balance WOD
15:15
I suck at HSP
Back squat
13 @ 225
Back squats first due to large class.
23@225 RX
WOD 5:55 RX this was fun!
WOD: 16:17 first 2 rds Rx and then my shoulder would take no more so I did 30 push-ups last 2 rds.
Back squat: 14@90
15;46 with 30 snake PUinstead oh HSPU
Didn’t back squat as my legs are sore but did shoulder presses at 65 lbs x 10
Test 1 6:47 kipping hspu
Back squats 12 @225
2:00 max effort 225# back squats: 20
WOD: dnf
Scaled regular heavy rope and push ups. 2 rds 7:50
WOD 6:44rx
Squats: 155×19
First time doing hspu and you nailed it! Good job, Mackie!
Thanks! I also forgot to mention I really enjoyed Nick’s warm-up, good way to ease into it
Andrea
1) 8:15 kipping HSPU +1 plate (I should have ditched the plate, but my HSPU timing is sooo unpredictable)
2) 16 BS rx
8:41 i think. static hold handstand scale.
skipped the backsquats in favor of watching everyone do backsquats. much less tiring.
You’re definitely onto something…
13:43 or something like that for wod. Hpsu with 35lb plate.
Bs 14 rxd
11:27 scaled w/ 30 push-ups each round
13 x 205 B.S.