There has been a recent trend with the ladies of CrossFit Asheville hitting their first kipping pullups and even linking them on their first day! This is Tina from a couple weeks ago smoothly linking two in a row! Who will be next?!?
Strength/Skill Work Spend 10 minutes working on handstand progressions: headstands, handstands against wall, free standing with roll out onto mat, free-standing, walk on your hands. If you can walk on your hands note how far you can travel.
Foot drills then…
WOD
2 rounds of:
200m sandbag hill sprint
15 deadlifts (50% 5RM)
3 minutes REST
2 rounds of:
15 deadlifts (50% 5RM)
200m sandbag hill sprint
For time.
Post your time after the first two rounds and then subtract the three minutes rest from your overall time to note your overall time. Compare the first two rounds to the last two.
Awesome WOD
I really want to do this. But, it is most certainly a rest day today.
I think Amy H. got her first kipping pull-ups yesterday. Two in a row, right Amy?
That’s a great accomplishment! Doing a pull-up was never even on my radar before CrossFit, but I’m pretty sure I’ll get one someday, and seeing fellow CFA-ers do it is really encouraging.
Whoo hoo! So much fun today! We need to do muscle up progressions and tumbling work at least once a week!!!!!!!!! Who seconds that?
Shanna, I did not subtract my 3 minutes and my DL wgt. was 110# thanks
Name Weight First Round Overall(minus 3 mins)
Anthony 135 4:11 8:11
K. Stew 3:25/3:06 6:37/6:12
Salin 65 4:25 8:44
Jamie 103 3:53 6:57
AF 42 4:00 7:53
Ed 135 4:00 8:04
Rustan 135 2:55 5:51
Dan F. 135 3:04 6:17
Brian C. 135 3:02 6:36
Seth 75 3:50 7:57
Kimberly 70 4:01 8:01
Anne 100 3:14 6:50
Mike H. 189 3:36 7:27
Menne M 101 3:35 7:16
Red 89 3:35 7:36
Jules 60 3:27 7:22
Tony 104 3:56 8:16
Jacob 89 2:49 5:57
J-Peazy 185 4:09 9:45
Jen L. 85 3:33 7:59
Gary 89 3:15 6:27