Latest WOD

CrossFit WOD for 7/10/2013

For Time:

100 Double Unders
50 Handstand Pushups
40 GHD Situps
30 Shoulder to Overhead (135/95)

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Join the discussion 4 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above. If you have never done GHD Situps in a WOD before, this is not the day to start. Work on GHD’s before the group warmup and use Sundays to work on GHD’s before you do them in a WOD. They are potent and not to be under estimated. Ask a coach if you should do full range of motion or only to parallel.

    Steel:
    75 Double unders or triple single unders
    35 Handstand push-ups
    40 Situps
    25 Shoulder to Overhead (115/75)

    Brass
    50 Double unders or triple single unders
    15 Handstand push-ups or 40 Hand release push ups
    30 Situps
    25 Shoulder to Overhead (95/65)

    Bronze
    35 Double unders or triple single unders
    30 Hand release push ups
    25 Situps
    15 Shoulder to Overhead (75/55)

  • Jake says:

    Did Steel but just realized I did 30 Shoulder to Overheads on accident – 14:55

    Great back and forth pace with Joe D (savior/baller) this morning! Thanks for pushing me through. Enjoyed the shoulder mobility as well.

  • JoeD says:

    Did Steel:
    75 Double unders
    35 Handstand push-ups
    40 GHD Situps
    30 Shoulder to Overhead (115/75)

    Like Jake, I also did 30 Shoulder to Overhead (instead of 25). We also both did GHD sit-ups instead of regular sit-ups.

    Enjoyed the head to head competition with Jake this morning – He edged me out at the endby 7 seconds: 15:02

    Nonetheless, it was a big day for Joe D since I did all 75 double unders. It wasn’t pretty, but I got it done!

  • TheDude says:

    Steel in 15:51 I think.

    Had a rough day with double unders too, but I pushed through it and did all 75. Felt pretty good.