Saturday 110702

As many rounds as possible in 20 minutes of:

:30 second Handstand hold
:30 second Plank holds (straight arms)
:30 second Bottom squat
:30 second L-hold from pull up bar

Compare to Feb. 5th

Post rounds to comments 
Maintaining general physical preparedness in the off-season… Knowshon gets it done.


  1. Jeff "CueBall" :

    For tomorrow’s swim WOD is there showers there that I can use to clean up before work?
    K-shon – nice job today brotha! You crushed your first WOD, look forward to seeing you around the box.

  2. Matt from Pa :

    Is that Knowshon Moreno?

  3. Pottsie :

    Yep there are showers 🙂

  4. Matt :

    Indeed, CrossFit Verve and Denver Broncos athlete Knowshon Moreno.

  5. gregb :

    Even the pros know who to go to when they want to elevate their game, The Chans.

  6. Luke :

    So, I WOD’d today. Did Fran with a Chan. Or two. It’s been a tough couple of weeks, only gotten in a couple of workouts, diet has been just okay. Somehow pulled a PR outta my shorts. 3:51, rx’d, shaved off three seconds.

  7. Dustin :

    GO DAWGS!!!

  8. Jim D. :

    7 rds + 15 secs of bottom squat hold.
    I want to do Fran with a Chan!
    Also, did 5×5 Press 115,120,125,130(pr),135×4
    And, 10x200m row, rest for 200m time. All rows were 40-43 secs. Lost count and did 11 rounds.

Speak Your Mind