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CrossFit WOD for 11/13/2013

By November 12, 20134 Comments

The CrossFit WOD for 11/13/2013:

WOD:

For Time:
21 Handstand Pushups
21 Wallballs (20/14)
42 Double Unders
15 Handstand Pushups
15 Wallballs (20/14)
30 Double Unders
9 Handstand Pushups
9 Wallballs (20/14)
18 Double Unders

Supplemental Strength

Snatch Grip Deadlift
5, 5, 5

 

Post Time to Comments

As a “chipper” this WOD is about consistently chipping away at the reps.  45 Handstand pushups is a lot.  We have been working on handstand pushups a lot this month, so you should be getting comfortable with an appropriate progression.

Join the discussion 4 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above. Handstand Pushups may be kipping or strict, but must be inverted and to the ground.

    Steel:
    For Time:
    15 Handstand Pushups
    15 Wallballs (20/14)
    30 Double Unders
    12 Handstand Pushups
    12 Wallballs (20/14)
    24 Double Unders
    9 Handstand Pushups
    9 Wallballs (20/14)
    18 Double Unders

    Handstand Pushups may be kipping or strict, but must be inverted and to the ground.

    Brass:
    For Time:
    15 Handstand Pushups
    15 Wallballs (20/14)
    30 Double Unders or 90 Single Unders
    12 Handstand Pushups
    12 Wallballs (20/14)
    24 Double Unders or 72 Single Unders
    9 Handstand Pushups
    9 Wallballs (20/14)
    18 Double Unders 54 Single Unders

    Handstand Pushups may be kipping or strict, but must be inverted and may be to a raised target.

    Bronze:
    For Time:
    15 Handstand Pushups
    15 Wallballs (20-14/14-10)
    30 Double Unders or 90 Single Unders
    12 Handstand Pushups
    12 Wallballs (20-14/14-10)
    24 Double Unders or 72 Single Unders
    9 Handstand Pushups
    9 Wallballs (20014/14-10)
    18 Double Unders 54 Single Unders

    Handstand pushups may be inverted to a raised target or piked on a box.

  • Avatar Jake says:

    Brass – Kipping HSPUs with an Ab mat: 7:40

  • Avatar JoeD says:

    Brass – 9:18 with strict HSPU’s without an ab mat

    Didn’t have the Double-unders today and had to go with singles.

    Welcome to 6 am Rafa! Good to have you join us.

  • Avatar Rafa says:

    Rx – 8:51 with kipping HSPU’s ab mat and 2-25lb plates and 3x singles on the jump rope.

    Glad to have joined 6am (at least for this week, until my work or sleep catch up to me :)…great crew!