For time:

75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Scale: 10 Rounds of 10 Pushups + 20 Doubles (60 Singles)

12 min cap for both

World record – 4:37

Skip to content
### Fill out the form below to get started

# Main Site Monday

###
67 thoughts on “Main Site Monday”

## Start here

Take the first step towards getting the results that you want!

For time:

75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Scale: 10 Rounds of 10 Pushups + 20 Doubles (60 Singles)

12 min cap for both

World record – 4:37

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

LanceCongrats Ed can’t wait to see how your box turns out once you get it open!

MariaCongrats Ed!

Strength Backsquat x 5

85-95-105-105-105 (kept light..the lunges are really being felt today).

WOD HSPU w/abmat and 10# plate

DNF: 31 HSPU

This was great practice for both my DU’s and kipping HSPU. Happy with my progress. Good job Heidi!

2 years ago today I did my first CF class (rowing and thrusters!!). Crossfit has really changed my life in so many ways! Thank you all for being such great people. Looking forward to many more years 🙂

LeesaCongrats on your 2 Year!!

GabrielWay to go Maria, Congrats! Great job on the WOD!

CorinnaCongrats Maria on your second year anniversary! Good job on the WOD as well!

GillyonCongrats mini tanks! 🙂

MarioAwesome Maria! Congrats! You should’ve said something this morning, hehe.

JackWow, 2 years. Congrats. No wonder you are such a machine. 🙂

AmandaCongratulations on your 2 years, my little Miss Hercules! Lots of huge progress in the last two years and you certainly deserve it because I don’t know anyone as dedicated to their diet & health like you are. You inspire me every day!

TaniaVery true Amanda! All your posts have inspired me as well!

MariaThank you!! 😀

Frankcongrats!!!!

LoraHAPPY 2 YEAR ANNIVERSARY! We are lucky to have you at CFM. I love how, no matter what (rough day, rough workout) you are always smiling 🙂

MariaThank you Lora! I have lots of reasons to smile 🙂

Heidi2 years already?? Time flies. Congrats.

TaniaCongrats Maria! 🙂

Vincent RoyMobility

WU x 2

OHS x 5

65-75-85-95-105

WOD (scale): 20 Rounds

-10 Pushups

-20 Doubles

Time: 11:25

LeesaMobility

WU x 2

WOD (scale): 10 Rounds

-10 Pushups

-20 Doubles-Scale 60 Singles

12 Min Time Cap

8 Round+3 Push ups -all from Toes 🙂

GabrielExcellent job Leesa!

AmandaGreat job on your pushups!!!

LeesaThanks!! They were Hard won’t lie 🙂

Chantal L.WU X 2

Deadlits x 5

135-175-200-210(x2) – My hands slipped and I was just not able to regrip properly to go on.

WOD scale

10 rounds:

10 Pushups

20 DU

Did 6 rounds in 9:20 … rotator cuff started hurting again BOO. On the bright side, a little massage should help.

Amanda…and mobility! Do mobility! Lots of it. Stretch your shoulder every way that you can (safely) stretch it.

GabrielWay to go Ed!! 🙂

WUx2

Strength – Deadlift X5

225-245-275-295 stopped there since my back been a bit unstable of late and did not want to push it.

WOD (scale): 10 Rounds

10 Pushups

20 Doubles-Scale 60 Singles

12 Min Time Cap

Time–> 8:11

Great job morning folks!

Jack295 is a respectable place to stop. Nice work.

MarioCongratulations Ed!

bradleyI love this workout, to bad im in campbellton until thursdsy

MarioAll you need is a wall and a rope! 🙂

bradleyHSPU is it just the regualar ones we do in class, ill do it tonight at the MMA gym down here…

LoraHSPU=handstand pushup

I’m not sure if you have done those yet, Bradley. Click on the “More” tab at the top of this page and then on the “Exercise Demos” link for a demonstration of this movement, as well as others we do often in Crossfit. Otherwise, you can do the scale of 10 rounds of 10 regular push ups (chest to the floor) + 20 Double Unders.

KevinYa, you’re good to go. I saw your first handstand wod. Looked easy.

JackWU x 1

double under practice

Strength: deadlift x 5

135,225,315,335,345 (10 lb PR) Felt real good. Back nice and tight.

WOD: 12 min cap

75 HSPU for time

20 DU EMOTM

Score: 50 HSPU

DUs still hindering me. One round I didn’t even make it to HSPUs.

Shawn JohnsonWU x 2

Strength: Push Press x 5

95-115-130-145-150(x4)

WOD: 12 min cap

75 HSPU for time

20 DU EMOTM

Score: 50 HSPU

Shawn JohnsonHSPU were with a 10lb plate and an Abmat

Tracym + wu x1

42 b-day burpees

Strength – dead lift

75-85-95-105-115

WOD w/ 12 minute cap – scaled

10 rounds of:

-10 pushups (knees)

-60 single skips

Time 11:17

800 m run/jog/crawl….thanks Lisa and Heather for keeping me company…

John GunnMobility + WUx2

Strength – Shoulder Press

35-40-45-50-55 < I was able to do 3 clean presses at 55. I attempted to complete my 5 three more times and couldn't quite get them. My goal is to hit 5 strong at 55 next time around!

WOD – scaled (12 minute cap)

10 rounds of

– 10 pushups

– 60 single unders

Completed 5 full rounds + 7 pushups

800m run – first time without having to stop part way through a post-WOD run to stretch out my calves!

Melissa HMobility

WU x 1

800m run

No strength (ran out of time)

WOD:

10 rounds

10 push-ups

20 DU (scale to 60 SU)

12 min cap

Score: 9 rounds + 10 push-ups

Rob BrydgesWux1. 800 run

Strength x3 back squat

95-115-135-155-175-185

WOD

17 hspu 10lbs plate/abb Matt

Rob Brydges

FrankWU x 1

800m run

back squatx5

165-190-220-250-275

WOD scaled

10 rounds

10 push-ups

20 DU (scale to 60 SU)

Time = 10:39

LiammaiLStopped in tonight to pay my debt of 50 burpees for missing a class.

And got to watch the 5:45 class hitting it hard!

Great work!

Gillesmob wux2

strengh over head squat

65×4 65×4 75×4 75×4

wod scale 10 round

10 push up

20 du scale to 60 single

time: 7:39

Rob BrockMob

WU x 2

Back Squats x 5

135-155-185-205-235-255

WOD scale 10 rounds

10 push up

20 du

time: 10:02

Jeff LMobility

WU X 2

Push Press X 5

135-165-185-205-210(2)

WOD

10 rounds

10 pushups

60 singles

Time – 9 rounds and 10 pushups @ the 12 min time cap

AmandaWUx1 and an awesome 800m run – what a great day for it!

No strength – lots of foam rolling and mobility. My buns and legs are realllllly sore from yesterday!

WOD rx’d: 24 HSPU’s. I was aiming for 30 but I’ll happily take 24. I still can’t believe I can do these.

This was a really fun wod! And it was also a really fun class to coach. My 6:45 class had some nice PR’s and good form in their strength and in the wod.

AmandaI should note, I ‘DNF’ the wod, I got 24 HSPU’s within the 12 minute cap.

Kevin MackMobility

WU X 1

800m Run

Strength: Deadlift X 5

115-135-165-175-185

WOD

10 rounds

10 pushups

20 Du’s scaled to 60 singles

7 rounds and 7 Singles @ the 12 min time cap

400m run

CorinnaWU x 1

800m run…the warmth from the sun felt great!

WOD: 64 HSPU’s ( 25lb plate and abmat)

Right shoulder pain since last night so decided not to do RX HSPU’S.

Double under’s felt great!

Fun WOD!

Lancemobility

Wux1 800m run

Shoulder Press

95×5- 115×3- 125×3- 135- 140-145-150-155(PR)- 160(fail)

WOD

Total 64 RX

Laura KYeah on the Wod and PR Lance.

Sarahmob

wu x 1

Run 800 m

No strength – foam roll

WOD (scale): 10 Rounds

-10 Pushups

-20 Doubles-Scale 60 Singles

12 Min Time Cap

8 rounds + 60 singles

Really had a hard time today.. shoe laces kept coming untied.. could hardly single skip lol

Kevin MackHopefully those new shoes came with velcro.…. 😉

Chrismob

wu x 1

Run 800 m

Strength

Back Squat

165-190-220-245-250(2) PR

WOD

75 HSPU

20 Du’s

12 Min Time Cap

12 HSPU

Was really frustrated with low number of HSPU. Guess I got another goat to work on! Nice sharing the bar Frankie, good job on the squats! You too Jason!

AmandaYou shouldn’t be frustrated with that! You haven’t been doing them rx for very long, it’s a great number!

MarcelCongrats on your cert Ed!

WU x 2

Arrived late, so no time for strength tonight.

WOD – 42 HSPU

Did singles & used 25# plate and AbMat.

Really liked this WOD and starting to get the hang of kipping HSPU, now if I could only get doubles!

Chantal GuéretteI would like to start by saying that this WOD was NOT one of my favorite so I guess it was a good one haha !!

Mobility

WU x 1

800m jog

Strength : Back Squats

5 x 65-80-90-100-105

WOD

– 75 HSPU (45lbs plate and abb mat)

– 20 DU every minute

Time : 11:50

I started with DU but after the 6th minute, I switch to singles…

Ammount of HSPU every minute :

After 1 minute – 13

After 2 minutes – 21

After 3 minutes – 28

After 4 minutes – 34

After 5 minutes – 39

After 6 minutes – 45

After 7 minutes – 46 (haha!)

After 8 minutes – 49

After 9 minutes – 53

After 10 minutes – 58

After 11 minutes – 68 (yay!)

After 11:50 – 75 !!!!!!!!!!

TaniaYay Chantal! Way to go!

Chantal GuéretteSooo for the first 6 minutes I did 20 DU and for the last 6 minutes I did 60 singles !

KevinClasses on Sunday, April 28th have moved to 12pm and 1pm. Please update any classes you had booked on that day. Sorry for the confusion.

TLWU x 1 + 800m run, it was way too nice to stay inside, and given the option, I will always run. 🙂

Strength: Cleans

55-65-75-85-90

Cleans felt so much better this time around and didn’t kill my collar bone for a change.

75 handstand push-ups

45,10# plates + ab mat

Doubles unders

I got 55 handstand push-ups.

LoraMobility

WU x 1

1000m “run” (it wasn’t very fast, but what a beautiful day for it!!!)

Strength: Deadlifts (x5)

135(10)-185-205-225-245 *not my max…stopped because back was tight

WOD

75 HSPUs (with 25# plate and abmat for first 3 rounds then 25#+10#+abmat for remainder)

20 double unders at the beginning of every minute

DNF. Got to 62 HSPUs

Oh how I wish I could kip these. Disc issues in my neck won’t allow me to put weight on my head, so I am stuck in strict handstand pushup land… forever.

jeffmob

WU

run 800 m ( a bit of a misnomer here, more a jog/walk/limp combo! 🙂 )

foam rolling, lacrosse ball work

strength push press.. back a bit tight so only one set and decided another day of rest would help..

wod

60 singles (really happy with these tonight as I did 8 or 9 sets unbroken! 🙂 )

HSPU rx

54

HeidiWU x 2

Snatch x 3

55-60-65-70-70

WOD

HSPU with AB mat + 10# plate

Made it to 71 in 12 minutes…so close.

Congrats to Ed King on his certification.

TaniaAwesome Heidi!

MarcelNice work Babe!

TaniaWOD : Scaled

10 Rounds

10 Push Ups

60 singles

Time: 10:38 (Next time we see this I want to be attempting hand stand push ups and DU!! Two things to the long list of things to work on 🙂

So nice to be out running in the sun today! Love it! 🙂

Laura K800m run 5:34 rested five minutes and did another 800m run 5:46

Mob WU x1

Strenth: Cleans 35 40 45 50 55 60 x 5

Wod: 12 min time cap

10 push ups from toes (with purple band).

60 single skips

8 rounds & 8 push ups.

My push ups were saggy. I will work on this.

Fun class.

Nice seeing Tracie M back.

jason R10:21 singles and push ups