Handstand position including body position
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
max situps in 2 min
1 second hold in the bottom, 1 second hold halfway up.
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
KB Clean & Jerk
5 Rounds For Time:
15 KB Swings 53/35#
10 KB walking Lunges (10 each Leg) 53/35#
10 1 arm KB clean & Jerk (each arm) 53/35#
40 Double Unders (if you’ve been at the cell more than 3 months it is 5x for singles) if not 3x singles
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
OHS
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Overhead Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 85%
Rope Climb
AMRAP in 12 of:
5 Squat Cleans (Bodyweight)
3 Rope Climbs (Scale w/ 9 Strict Pull Ups)
Max Toes to Bar in 2 min
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
Deadlift
In 5:00 see how far you can get in the following progression
1 Deadlift 225/135#
1 Burpee
2 Deadlift
2 Burpee
3 Deadlift
3 Burpee
etc
Rest 3:00 Between A & B
In 5:00 see how far you can get in the following progression
1 Push Press 115/65#
1 Pull Up
2 Push Press
2 Pull-ups
3 Push Press
3 Pull-ups
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
“Andy”
4 Rounds for time:
21 Calorie row
11 Power clean, 85#
28 Burpees
8 Power snatch, 85#
We are doing a Memorial WOD today that CrossFit Verve is doing. I’ve changed the Wallballs to Burpees since we did a lot of wallballs yesterday.
The Andy Schwiesow memory WOD
Today we are hosting a memorial WOD in honor of one of Verve’s members who unfortunately passed away one year ago. Andy Schwiesow had been a member of Verve since April 2011. His favorite classes to attend were either the Barbell Specialty class or any WOD that contained the Olympic lifts and movements that favor the tall. Andy’s first workout as a member of Verve was 4-21-11 and Andy’s birthday is 8-28-85. Today’s workout was written and designed for a tall man with an enjoyment for throwing around a barbell.
Today’s memorial workout is open to anyone that would like to join. If you are newer to CrossFit we ask that you allow us to scale you appropriately. We want you to be able to enjoy the WOD and remember Andy is the best and safest way possible, we promise the intent of the workout will still be met.
If you are living in another state, are unable to make any of our class times, or for any reason cannot be at Verve today but you plan on doing the workout elsewhere, please post about it. You can go to Verve’s Facebook page and share your favorite Andy picture, memory, and your time. Use the hashtag #WodingForAndy in any social media outlet, Andy’s family would love to know about everyone that is involved.
Today is a day that we as members of the CrossFit community get to show off how important that community really is. Today is a day that we can lift people up, we can show our support to those that may find doing this workout more emotionally difficult than physically, and we can carry them through to the end. Whether you knew Andy or not, everyone can identify with loss and grief, which means everyone can push themselves in honor and memory of someone they love. So stop in today and show off what makes CrossFit and all of it’s communities so great.
#WodingForAndy
Front squat. Transfer principles to wallballs
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Squat
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
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