WODs
 | Fri, Mar 31 2017 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (283 days ago) |
| 15 minute hspu skill work | 20170329 MetCon |
15 minute hspu skill work(Reps) 15 minutes to work on handstand push-ups. Take this time to work on your handstand holds, handstand pushup depth, and handstand push-up kip. 5 reps per minute for 15 minutes is GOAL Hold time is 20 seconds per minute (If these requirements are easy, move up in scaling) Rx plus Options: 1 - Strict Deficit HSPU with 45# Plates or more 2 - Kipping Deficit HSPU with 45# Plates or more Rx Options: 1 - Strict HSPU with yoga mat only 2 - Kipping HSPU with yoga mat only Scaling levels: 1 - Strict HSPU AbMat Only 2 - Kipping HSPU AbMat Only 3 - Strict HSPU AbMat plus one or more plates 4 - Kipping HSPU AbMat plus one or more plates 5 - Handstand Hold (facing away from wall, kick up) 6 - Handstand Hold (facing wall, from a Wall Walk) 7 - Wall Walk reps 8 - Inverted Holds, knees on box 9 - Plank Holds Planned: Wed,Dec27,2017 Fri,Mar31,2017 Fri,Dec16,2016 Tue,Nov22,2016 Mon,Aug1,2016 Sun,Jun5,2016 Wed,May27,2015 |
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