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Archives: Chipper

Saturday, July 4, 2020

In partners (one working at a time) complete:

100m Crab Walk
100 Reverse Plank Hip Raises
200m Bear Crawl
200 Air Squats
4 Laps around the football field (approx. 1 mile)
200 Front Plank Shoulder Touches
200m Bear Crawl
100 Tuck Jumps
100m Crab Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, June 6, 2020

At Home WOD

“846” – In memory of George Floyd

In Partners complete for time:

141     Milk Jug Lateral Raises (total)

            Run 400m

141     Broad Jumps (total)

            Run 400m

141     Milk Jug Push Press (each)

            Run 400m

141     Squats (each)

            Run 400m

141     Milk Jug Swings (each)

            Run 400m

141     Meter Bear Crawl (each)

___     Run 400m

846

WOD:

Complete for time:

141     Bent Over Dumbbell Row 

            Run 400m

141     Broad Jumps

            Run 400m

141     Dumbbell Push Press

            Run 400m

141     Squats

            Run 400m

141     Dumbbell Swings

            Run 400m

141     Meter Bear Crawl

___     Run 400m

846

Coach’s notes:

Post time to complete to comments. For individual WOD, use 25#/15# dumbbells.

WOD Leaderboard
Comments: 1

Sunday, May 31, 2020

At Home WOD:

A. For time complete:

50 ft. Handstand Walk
30 Dowel Clean and Jerk
100 ft. Broad Jump
30 Dowel Front Squat
150 ft. Bear Crawl
30 Dowel Push Jerk
Run 1 mile
REST 2:00

B.Run 800m

WOD:

A. Work to your heaviest 8RM Clean and Jerk in 15 minutes.

B. For time complete:

50 ft. Handstand Walk
15 Clean and Jerk
100 ft. Broad Jump
15 Front Squat
150 ft. Bear Crawl
15 Push Jerk
Run 1 mile
Note:  For Weightlifting movements use 75% of your 8RM from A.      

Coach’s notes:

For At Home WOD post time to complete A and B. For WOD post load for A and time to complete B to comments.

WOD Leaderboard
No Comments

Saturday, May 30, 2020

At Home WOD – “Fit Amy”

Complete for time:

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Alternating Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

 

WOD

For time complete:

50, 40, 30, 20, 10 rep rounds for time of:

Squats
Kettlebell Swings – 1.5/1.0 pood
Sit-ups
Switch Lunges
Bear Crawl (in meters)
*Every 2:00 perform 10 Burpee

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, May 25, 2020

At Home WOD and WOD:

“Murph” – Complete 1 round for time of:

Run 1 Mile
100 Pull-ups (Milk Jug/Dumbbell Rows)
200 Push-ups
300 Squats
Run 1 Mile

*If you’ve got a 20# vest or body armor, wear it. 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Monday, May 18, 2020

At Home WOD

Complete as you see fit for time:

25 Wall Walks
50 Bent Over Milk Jug Flys
75 Reverse Plank Hip Raises
100 Split Squat Jumps (50/leg)
100 Milk Jug Squat Cleans
75 Milk Jug Sumo Deadlift High Pull
50 Bent Over Milk Jug Rows
25 Milk Jug Press from Squat

WOD

Complete as you see fit for time:

25 Wall Walks
50 Bent Over Dumbbell Flys 15#/10#
75 Reverse Plank Hip Raises
100 Split Squat Jumps (50/leg)
100 Barbell Squat Cleans – 45#/35#
75 Barbell Sumo Deadlift High Pull – 45#/35#
50 Bent Over Dumbbell Rows – 15#/10#
25 Press from Squat – 45#/35#

 

Coach’s notes:

Post order, rep scheme and time to complete to comments.

WOD Leaderboard
Comments: 1

Sunday, May 10, 2020

Complete 1 round for time of:

50 Milk Jug Unassisted Turkish(ish) Get-ups – 25/side
50 Dowel Sotts Press
50 Dowel Snatch Balance
50 Reverse Plank Hip Raises
50 Burpees with 2 hand touch to ceiling
*Every 2:00 Perform 15 Tuck Jumps.

WOD

Complete 1 round for time of:

50 Turkish Get-ups – 25/side @ 1.0/0.5 pood
50 Sotts Press – 45#/35#
50 Snatch Balance – 45#/35#
50 Reverse Plank Hip Raises
50 Burpees with 2 Hand Jump – 18”/12”

*Every 2:00 Perform 15 Tuck Jumps.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Tuesday, May 5, 2020

At Home WOD:

Complete 2 rounds for time of:

30 Dowel Front Squat
30 V-ups
30 Dowel Clean and Jerk
30 Prone Back Extension
30 Dowel Overhead Squat
30 Side Plank Raises, left
30 Dowel Snatch
30 Side Plank Raises, right
30 Split Squat Jumps, left
30 Clap Push-ups
30 Split Squat Jumps, right

WOD:

Complete 2 rounds for time of:

15 Front Squat
30 V-ups
15 Clean and Jerk
30 Prone Back Extension
15 Overhead Squat
30 Side Plank Raises, left
15 Snatch
30 Side Plank Raises, right
15 Split Squat Jumps, left
30 Clap Push-ups
15 Split Squat Jumps, right

Note:  Use 95#/65# bar for all lifting movements.

Coach’s notes:

Post time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Saturday, May 2, 2020

At Home WOD:

Complete as you see fit for time:

100  Front Plank Walk
100  Reverse Burpees
100  Double Milk Jug Rows
100  Double Milk Jug Supine Hip Raises
100  Double Milk Jug Rotating Ground to Overhead

WOD:

Complete as you see fit for time:

100  Front Plank Walk
100  Reverse Burpees
100  Ring Rows
100  Supine Hip Raises – 30#/20# dumbbell
100  Double Dumbbell Rotating Ground to Overhead – 15#/10#

Coach’s notes:

Post rep scheme and time to complete to comments.

WOD Leaderboard
Comments: 2

Wednesday, April 22, 2020

At Home WOD:

Complete 1 round as you see fit for time:

100 Milk Jug (bilateral) Bicep curls
100 Burpees with Milk Jugs
100 Milk Jug (bilateral) Tricep Extensions
100 Bent Over Milk Jug Rows

WOD:

A. 21,15, 9 rep rounds for time of:

Box Jumps – 30”/24”
Chest to Bar Pull-ups

B.  Row 1000m easy

Coach’s notes:

Post rep scheme and time to complete At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 8