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Archives: Chippers

Saturday, December 23, 2017

12 Days of Christmas CFC WOD

1 Rope Climb
2 Dips
3 Sumo Deadlift Hugh Pull – 95#/65#
4 Knees to Elbows
5 Wallballs – 20#/14#
6 Cal Row
7 Box Jumps – 24”/20”
8 Single Leg Alternating Squats (pistols) – 4/leg
9 Burpees
10 Double Unders
11 Chest to Bar Pull-ups
12 Squat Snatch – 95#/65#

Coach’s notes:

12 days of Christmas is done as follows, 1/2,1/3,2,1/4,3,2,1/5,4,3,2,1/6,5,4,3,2,1 and so on until completion. Post time to complete. Start early!

WOD Leaderboard
Comments: 2

Wednesday, October 25, 2017

1 round for time of:

60 Alteranting single leg squats (pistols)
50 Wallballs – 20#/14#
40 Box Jumps – 24”/20”
30 Deadlifts – 185#/120#
20 Power cleans – 185#/120#
10 Front squats – 185#/120#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 16, 2017

1 round for time of:

30 Cal Bike/Row/Ski
30 GHD Sit-ups
30 Front Squat – 135#/95#
30 Push Press – 135#/95#
30 Overhead Squats – 135#/95#
30 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, October 8, 2017

1 round for time of:

10 D-ball ground to over shoulder – 150#/100#
20 Front Squat – 95#/65#
30 Burpees over Bar
40 Shoulder to Over Head – 95#/65#
50 Sumo Deadlift High Pull – 95#/65#
40 S to OH
30 Burpees over Bar
20 FS
10 D-ball G to OS

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Tuesday, September 26, 2017

Attollo Cup WOD 1 – 2017

In partners complete As Many Rounds As Possible (AMRAP) in 18 minutes of:

75 Cal Row
75 Overhead Squats (OHS) – 115#/75#
75 Toes to Bar
40 Handstand Push-ups (HSPU’s)
75 Box Jumps – 24”/20”
75 Shoulder to Overhead – 115#/75#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Monday, September 11, 2017

1 round for time of:

27 Overhead Squats (OHS) – 135#/95#
27 Push Jerks – 135#/95#
5 Rope Climbs
21 OHS
21 Push Jerks
4 Rope Climbs
15 OHS
15 Push Jerks
3 Rope Climbs
9 OHS
9 Push Jerks
2 Rope Climbs
3 OHS
3 Push Jerks
1 Rope Climb

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Thursday, August 24, 2017

1 Round for time of:

Run 1 mile, then
27, 21, 15, 9 rep round of:
Deadift – 135#/95#
Wallballs – 20#/14#
Run 1 mile

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Friday, August 4, 2017

2 Rounds for time of:

50 Foot Handstand Walk (unbroken)
40 Med Ball Cleans – 20#/14#
30 Knees to Elbows
20 Strict Handstand Push-ups
10 Power Cleans – 205#/135#

Compare to March 30, 2017

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Sunday, July 16, 2017

1 round for time of:

400m carry – pick your favorite.
31 Sumo Deadlift High Pull (SDLHP) – 95#/65#
31 Push Press – 95#/65#
800m Run
31 Sumo Deadlift High Pull (SDLHP) – 95#/65#
31 Push Press – 95#/65#
400m carry

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, July 8, 2017

1 Round for time of:

27 Cal Row
27 Power Cleans – 135#/95#
27 Box Jumps – 30”/24”
27 Overhead Walking Lunges – Left arm only with kettlebell – 2.0/1.5 pood
27 Triple Unders
27 Overhead Walking Lunges – Right arm only with kettlebell
27 Box Jumps
27 Power Cleans
27 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4