091122 – Sunday

Saturday’s WOD’s

Level 1:

Skill:

Back Squat

WOD:

‘Dirty 30′

30 reps of each, for time.

Box Jumps

Jumping Pull Ups

Kettlebell Swings (35/26#)

Walking Lunge Steps

Knees to Elbow

Push Press (45/33#)

Back Extensions

Wall Ball

Burpees

Double Unders

Post times to comments.

All Levels CrossFit

Skill:

Strict Press

5-5-5-5

WOD:

“The 2009 CrossFit Games Final Chipper”

15x Squat Clean (155#/100#)

30x Toes to Bar

30x Box Jumps (24″/20″)

15x Muscle Ups (10 for women, or 3 to 1 of Pull Ups & Dips if you can’t do Muscle Ups)

30x DB Push Press (40/25#)

30x Double Unders

15x Thrusters (135/95#)

30x Pull Ups

30x Burpees

300’ of Overhead Walking Lunge (45/25# bumper plate)

Post time and scaling to comments.

Interesting Fact: The first novel ever written on a typewriter was “Tom Sawyer”.

Fun day at CFNH. An even more fun day for a couple of famous ‘chipper’ WOD’s. Chippers are fun to do every now and then, lots of different movements, each different combination can make for a completely different workout. The 2 WOD’s we did Saturday were both chippers, but pretty different. The ‘Dirty 30’, a version of the Filthy 50, is a long, relatively lightly weighted workout, while the Games Chipper has heavy elements and high reps through out! Ever Ready? Yes we are!