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!
My time was 30:00 on this WOD (Rx’d). I got a bit emotional when almost at the end of this workout as I thought about all the competitors at the Games, and how we, the spectators, were cheering so loud for them. It was an amazing experience being there to see the competitors give it their absolute ALL!!
got 22:22 with serious scaling of weight AND reps. even then it was a killer! (btw i love chippers cause you only have to do everything once)