Sunday, September 19, 2010

Monday September 20,2010

Warm Up:
400M Run
2x CFHQ
Skill:
HSPU
Wod:

Max rounds 20 minutes.
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Mobility:

Shoulders
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5 comments:

  1. CrossFit GuelphSeptember 20, 2010 at 4:49 AM

    Ricky 6 rounds 1's
    Vanda 4 3's of 5's
    Claudia 6 4 hspu
    Ana 5 5 pull ups

    ReplyDelete
  2. TraceySeptember 20, 2010 at 5:06 AM

    6 rds + 1 of 3 HSPUs.
    1st rd of 1s did unassisted pull up and dip.. Used black band on remainder of dips.. Pull ups used med. Purple band until rd 6 - added a black band for remainder.. HSPU used big blue band + black band

    ReplyDelete
  3. CrossFit GuelphSeptember 20, 2010 at 5:25 PM

    Ryan 4 rounds 3 of 5 HSPU
    Al 5 3 of 5 HSPU
    Drew 5 3 of 3 dips
    Lindsay 4 3 0f 3 dips
    Carrie 6 3 HSPU
    Erin 6 1 HSPU
    Rich 3 1 of 5 HSPU
    Colin 4 4 0f 5 Chin Ups
    Sebastian 4 1 Pull Ups
    Gui 6 1 Pull up
    Jess 5 2 0f 5 P/U
    Louisa 6 1 HSPU
    Beth 5 4 of 5 Ring dIps
    Wayne 6 1 Chins
    Carolyn 6 1 dip
    Joanne 6 3 chins
    Adee 5 3 ring dips
    Caitlin 6 5 Chins
    Mark 2 3 Pull Ups
    Vanessa 8 1 Pull Up
    Brian 7 3 0f 5 P/U
    Tiff 9 1 HSPU
    Chris 6 3 HSPU
    Jane 8 3 HSPU
    Mary 8 5 HSPU
    Steph 9
    Perry 6 5 HSPU

    ReplyDelete
  4. Steph VosSeptember 20, 2010 at 7:10 PM

    I did RX for hspu, for ea 1 rep i did rx, for the rest I used a black and purple band for the chinups and black band for the dips.

    ReplyDelete
  5. CrossFit GuelphSeptember 21, 2010 at 7:43 AM

    Excellent that people are starting to add details. Cheers

    ReplyDelete

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