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Archives: Chippers

Monday, August 6, 2018

In partners complete for time:

200 Double Unders
100 Burpees
50 Knees to Elbows
25 D-ball ground to over shoulder – 150#/100#
50 Toes to Rings
100 Box Jumps – 24” for all
200m partner carry
100 Sit-ups
50 Cal Row
25 D-ball ground to over shoulder – 150#/100#
50 Wallballs – 20#/14#
100 Kettlebell Swings – 1.5/1.0 pood
200 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Wednesday, July 18, 2018

5 Rounds for time of:

2 peg board ascent
14 GHD Sit-ups
14 Overhead Squat – 95#/65#
400m Carry – 45#/25# plate

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Thursday, May 17, 2018

WOD:

2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups

TT WOD – Gymnastics:

A1.  Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s

SCALE = off box

Notes:  Goal is to establish position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s

B1.  Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post time to complete WOD to comments. For TT WOD post all results to comments

WOD Leaderboard
Comments: 12

Thursday, May 3, 2018

WOD

A.  Side Shuffle Interval Sprints – 10 reps (touches) X 5 sets, rest 90s between sets.

Notes:  Distance is 10 feet, both hands and both feet must cross over line completely and both hands must touch the floor.

B.  1 Round for time of:
50 Kettlebell Swings – 1.5/1.0 pood
40 Burpees
30 Clean and Jerk – 45#/30#/hand
20 Triple Unders
10 Ring Muscle-ups

Coach’s notes:  Post time per interval in A and time to complete B to comments.

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

 

Comments: 7

Wednesday, April 4, 2018

1 Round for time of:

50 Deadlift – 135#/95#
50 Push-up with hand release
50 Box Jumps – 24”/20”
50 Knees to Elbows
50 Kettlebell Swings – 1.5/1.0 pood
50 Double Unders
50 Wallballs
50/40 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Wednesday, February 14, 2018

In partners complete 1 Round for time of:

1000m row
100 Push-ups
50 Medicine ball clean thrusters – 20#/14#
25 Toes to bar
250 Double Unders
100 Push Press – 45# for all
50 Medicine ball tosses over the rig – choose your weight
25 Toes to bar
1000m row

Coach’s notes:

Post time to complete to comments. For the medicine ball toss over the rig, set up like a wallball, but throw the ball over the pull-up bar to your partner on the other side of the rig. Choose the h

WOD Leaderboard
Comments: 10

Thursday, February 1, 2018

Complete 1 round for time of:

10 Power Cleans – 185#/120#
20 Strict Pull-ups
30 Box Jumps – 30”/24”
40 Hand Release Push-ups
50 Toes to Rings
40 Hand Release Push-ups
30 Box Jumps – 30”/24”
20 Strict Pull-ups
10 Power Cleans -185#/120#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

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