Wednesday, November 17, 2010


Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold, face reverse on GHD, dips
30 second Chin over bar hold

Something a bit different, let's give this a go!

Laurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS),Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS,Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).
Post rounds completed to comments.


Enlarge image

Jamie Moore, Granbury Wildfire Response Helibase, Texas.

"Planche Push-Ups" with Jeff Tucker and Jeannie Bassi, CrossFit Journal preview video [wmv] [mov]

"California Road Trip: Part 2" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

Christy Phillips at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

WOD Demo with Laurie Galassi - video [wmv] [mov]

Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

The Fitness Divide by Greg Beato, Reason Magazine.


olmy said...

5 rounds + 30sec squat hold

Mel said...

5 rounds rx'd