Staring down the barrel !
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Photo Credit: Steph Moore

 WoD: "Unyielding"

Complete As Many Rounds As Possible in 15 Minutes

of:

9 Strict Press

15 Pull ups

45 Double Unders

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M: 47.5kg. ---|--- W: 30kg.

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• Strict Pressing overhead isn't necessarily the most sexy of movements to do in a CrossFit workout. After all we bet you didn't join the community because you saw some high level CrossFit athlete doing strict shoulder press did you?!?!
• Yet its value to you and your overall Fitness is hard to beat. Not many people know that in order to do the sexy moves you have to first be strong at the un-sexy work. And the those who DO know about the un-sexy choose not to do it very often as its not as fun. (FYI, this is a clear pathway to plateaus and possibly getting injured doing something you shouldn't).
• At CBD we make you consciously aware of this fact and work you on strict form movement often. We want you to be bulletproof so that when you get the opportunities to show the world your capacity you can do with ease.
• Todays WoD actually gives you the chance to show us both sides of that coin. The pressing may be strict but the pull ups can be kipping (if you are unassisted). Last week we had you show us your strict pull-up strength. Take that forward to this week and show us just how good and (actively) strong you are with your pull ups!!
• This is actually a fairly fast paced workout. Go out there and give us at least 5 rounds at the end and you've had a good day on the shoulders!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your Number of ROUNDS to Beyond The Whiteboard.

This months challenge is all about the Handstand  Hold! Check out the vid below for some great tips on how to actually press your way through the floor.