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CrossFit WOD for 3/3/2014

Congratulations to our new members who recently passed the February CrossFit Fundamentals Course.  If you see someone new in class, make sure you introduce yourself.  For those who just graduated, hope to see you in the Regular CrossFit Class soon!

CrossFit Alloy WOD for 3/3/2014:

3 attempts to find best time during on attempt:
L-Sit Hang
Pullup Hold with Chin Over the Bar (any grip)
Handstand Hold

For Time:
21, 15, 9
Handstand Pushups
Knees to Elbows

Post all Times to Comments

Join the discussion 4 Comments

  • Crimlaw says:


    Note: all handstand Pushups must be strict. No kipping.

    Platinum: as written above

    For Time:
    15, 12, 9
    Handstand Pushups
    Knees to Elbows

    For Time:
    15, 12, 9
    Handstand Pushups to raised target
    Pushups may be in a box
    Knees to Elbows

    For Time:
    12, 9, 6
    Piked Handstand Pushups
    Pushups may be on a box
    Ab mat Situps

  • Jake says:

    L-Sit Hang – 50 seconds
    Pullup Hold – 30 seconds

    Platinum – 9:26

  • JoeD says:


    L-Sit Hang: 1 minute 12 seconds
    Pull-Up Hold: 58 seconds
    Handstand Hold (against the Wall): 1 minute 32 seconds

    Steel (modified): 6:55

    Did the rep scheme for Steel (15-12-9) and push-ups (chest to floor) and Knees to Elbows, but modified HSPU’s by using a Box.

    Welcome to 6 am, Paul!

  • Rafa says:

    Rx – 9:36