• Tuesday May 5th

    Skill/Practice (15 Mins) 

    Handstand Holds/Wall Walks/HSPU 



    3 Min AMRAP (5 Times)

    10 KBS
    10 Burpees
    10 Pull-ups
    If you finish 10 pull-ups before three minutes is up, start the next round, trying to stay ahead of the clock.
    Otherwise, when a given three minute round is over, write down how many pull-ups you got and move out.
    Score is time to completion of five rounds of 10 KB Swing, 10 Burpees and 10 pull-ups OR total number of pull-ups completed


    3 RFQ


    5 Strict TTB

    10 V-Ups

    15 Plank Ups

    20 Hollow Rocks

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  • Tuesday April 7th



    Front squat

    3 x 5

    Add 5lbs to last week’s weight.

    BB Floor Press

    3 x 5

    Add 5lbs to last week’s weight


    1 x 5

    Add 10lbs to last week’s weight



    4 RFQ

    10 KB Swings
    10 HSPU (Sub pike presses for HSPU as necessary)
    10 TTB
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  • Wednesday April 1st


    Front squat

    3 x 5

    BB Floor Press

    3 x 5

    Work up to a moderate set of five and then repeat two more times for a total of three work sets.
    From here on out, men increase front squats by 10lbs, and bench press by 5lbs; women increase front squat by 5lbs, and bench press by 2.5lbs.
     If you don’t have the flexibility to front squat, you may back squat, adding 5/2.5lbs to your day weight from Monday 



    1 x 5

    Notice that only ONE work set is called for. 


    Cash Out (Optional)


    2 Rounds NOT for time

    1 min max HSPU or Pike Press from the box
    1 min max KB Swings
    1 mix max TTB
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  • Monday March 16th


    10 Min EMOM 2 Cleans







    Headstand Push-ups 


    Deadlifts @ 60% of your 1RM. 
    Headstand push-ups to no more than two Abmat–otherwise use some version of the pike press

    Workout is Structured as follows:

    AMRAP :75 deadlifts. If you get to 21 before time is up, move on to…
    AMRAP :75s HSPU. If you get to 21 before time is up, move on to…
    AMRAP :60s deadlifts. If you get to 15 before time is up, move on to…
    AMRAP :60s HSPU. If you get to 15 before time is up, move on to…
    AMRAP :45s deadlifts. If you get to 9 before time is up, move on to…
    AMRAP :45s HSPU. If you get to 9 before time is up, you’re done.

    Newer People will do six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.


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  • Tuesday February 17th





    Rest 3 Mins between each one

    5 TTB
    125m Row
    5 HSPU
    KB Swings
    14 Russian Twists with Med Ball
    7 DB Squats

    10 DB Step Ups
    10 Plank Ups
    HSPU Program via Breaking Muscle​
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  • Friday January 2nd


    Handstand Push Ups


    Below is a description for executing a Strict Handstand Push-Up against a wall:

    1. Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
    2. Kick up into a handstand, with your heels touching the wall. If you have trouble kicking up into the handstand, check out Carl Paoli’s instructions on how to do so: http://gymnasticswod.com/content/kick-handstand
    3. Once you have kicked up, establish a strong, rigid midline position. (see above photo)
    4. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
    5. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.



    7 RFT


    7 CTB Pull Ups
    7 Box jumps
    7 HSPU

    Scale #1 - Pull Ups, Pike Push Ups
    Scale #2 - 5 Pull-ups, 5 Box Jumps, 5 HRPU




    50 Sit-ups
    30 Jacknives
    50 Sit-ups


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  • Wednesday November 26th




    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta,
    serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the
    village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.




    10 Handstand push-ups
    250 pound Deadlift, 15 reps
    25 Box jumps, 30 inch box
    50 Pull-ups Band No Kip
    100 Wallball shots, 20/14 pounds, 10′
    200 Double-unders
    Run 400 meters with a 45lb plate/750m Row


    Scaled #1

    30 Push Ups
    Bodyweight Deadlift, 15 reps
    25 Box jumps,
    33 Pull Ups Band No Kip
    75 Wallball shots, 16/10 pounds, 10′
    400 Single-unders
    Run 400 meters with a 25lb plate/Row 600m



    Scaled #2

    2 Min Weighted Plank Hold
    3/4 BodyweightDeadlift, 15 reps
    25 Box jumps,
    50 Ring Rows
    50 Wallball shots, 16/10 pounds, 10′
    200 Single-unders
    Row/Run 400 meters
    Continue Reading
  • Sunday September 28th



    The Seven

    7 RFT

    7 Handstand push-ups

    7 Thrusters

    7 Knees-to-elbows

    7 Deadlifts

    7 Burpees

    7 Kettlebell swings

    7 Pull-ups

    20 Min Cap



    8 Common Squating Mistakes via Breaking Muscle

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  • Saturday July 12th

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group,
    based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in
    Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.




    30 Rds AFAP

    5 Wall ball shots

    3 Handstand push-ups (Scaling 6 Regular Push Ups )

    1 Power Clean (Scaling 1 Stones to Shoulder)

    Each Partner Alternating Rounds

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  • Wednesday July 2nd


    Handstand On Box/Wall Walks/HSPUs



    • Hollowbody position 
    • Experienced members will work on practicing , wall walks handstand holds or shoulder taps
    • New members will work on handstand progressions 



    Perform 100 Push Ups 
    Every break or rest = Down and back in the parking lot




    There is not One Right Way via Opt Experience

    CrossFit and Injury via Tabata Times

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