091122 – Sunday

091122 – Sunday

Saturday’s WOD’s

Level 1:


Back Squat


‘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


Double Unders

Post times to comments.

All Levels CrossFit


Strict Press



“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!