Complete as many rounds as possible in 20:00 minutes:
Row 250m
20 Jumping pull-ups
Run 200m
15 Wall ball shots, 20#/14#
Post rounds to comments.
Narrow grip 3-board bench w/ band suspended KB's
Introducing Hot Dogs & Cup Cakes
Hot Dogs & Cup Cakes was born eight months ago as a project that Matt and Adrian Bozman came up with as a collaborative effort to address weaknesses they had. These deficiencies were considered too great to simply rely on the workout of the day bring them up to speed.
After months of testing, tweaking, and progress completed by Matt, Boz, Cherie, Joylyn, and Mas, the program was unveiled to all that wished to participate in early January. The HD&CC program is to be used in conjunction with the WOD, not as a substitute. We'll develop your athleticism by focusing on barbell movements executed in both maximal efforts and dynamic efforts. We'll also spend time developing the Olympic lifts and advanced gymnastics skills. Of course, we'll improve your running efforts at various distances.
Box squatting 305# + 125# in band tension (at the top), 12×2 reps
For example, yesterday's HD&CC WOD was as follows:
Dynamic effort floor press, 9×3 reps @ 45% + tons 'o chain
Narrow grip 3 board press, 3x max reps w/ 24kg (16kg) suspended from bands
Accumulate 1:00 of front lever practice, every time you break, max handstand hold
Accumulate 1:00 of L-sit practice, every time you break, max toes to bar
This program is not intended for beginners, rather best utilized by athletes who have 3 months or more experience at CrossFit Verve. Exceptions to this rule will be made on a case by case basis and may require some personal training prior to starting HD&CC.
