WOD:
Handstand Push-up Ladder + Front Squats
18 minutes, on the minute
Minute 1 – 1 HSPU / 5 Front Squats (155#/105#)
Minute 2 – 2 HSPU / 5 Front Squats
Minute 3 – 3 HSPU / 5 Front Squats
repeat this cycle for the remaining 15 minutes
Penalty for failing to complete 18 minutes of this WOD on the minute: 200m Run for every 3 minutes remaining in the WOD + 2 HSPU, 2 Front Squats and 2 Burpees for every minute remaining in the WOD. For example – if you only complete 10 minutes on the minute your penalty would be a 600m Sprint followed by 16 HSPU, 16 Front Squats and 16 Burpees.
Post number of rounds completed plus your penalty to comments.
The Kitsap CrossFit Parade crew represented at the Bainbridge Island 4th of July Parade.
Good Eats – Local Style
We got such a great response regarding hosting a CSA that we are moving forward. We will be an official pick-up location for Full Circle Farm starting next week. Keep your eyes on their website, KCF should be listed as a location option by this Wednesday. We should be getting our first delivery by Monday, July 12. So peruse their site to learn about the service. Check out their farm partners for other options such as grass-fed beef or eggs. Get ready to eat organic and support local growers.
Subscribe to RSS feed
Stumbled Upon
Today’s WOD was a ‘big ass kicker’ I MEAN BIG, BIG ASS KICKER! The author of this one is very,
very mean….just kidding!!!, but I’ll have nightmares on this one for awhile. Totally, totally exhausted after this one. My 8am tennis match didn’t help matters any. I hope everyone had a much fun as I did. Richard is your computer room finished??????
Sounds like a fun time. Wish I could have helped out. Hopefully next year.
Caroline & Brandy: when I saw your times this afternoon, I thought: ok, I can do this too. I can Front Squat 75# no problem. I was wondering what my legs would feel like after round 9 (Caroline!). When I passed round 10, then 11, I started jumping up and down screaming “I beat Brandy!!” I killed the Thoroughbred! It wasn’t until Dan came in and realized he had you doing the HSPU wrong. So, I went home and made humble pie…
Oh, and BTW, big, BIG, thank you to everybody who came out for the parade. We had this group in the parade and several members along the route cheering us on. Super big THANK YOU to the Dowlearns for volunteering the SUPER BIG TRUCK! Already can’t wait till next year, bigger contingent, bigger party!!!
10am group – I owe you big time. I kinda screwed up the WOD. Truth be told, I didn’t come up with this WOD. This entire week is brought to you courtesy of “X”. We were only supposed to build up to 3 HSPU and then start back at 1…oops, my bad!
What a good-lookin’ group of people! Wish I could have been at the parade!
This morning’s WOD was crazy! Loved it! I too enjoyed the parade yesterday! Soooo fun! Jeremy, I soooo want to borrow your truck for a day this fall… I’d love to pull up and drop my kids off at school in that truck! LOVE IT!
What a great WOD this morning…Good times were had by all!!! Shela and I really enjoyed the parade and helping promote KCF yesterday!!! What an awesome group of people we have met over the last couple of months…Thanks Guys!!!