Wednesday 180321
“30/30 Chipper” by DB
30sec work – 30sec rest – 30 work – 30 rest
2 sets of 30sec work each exercise
For Total Reps:
-OH Plate Lunges (alt/stationary) 45/35lbs MRX 35/15
-Double-Unders
-Muscle-Ups (ring or bar) MRX C2B
-OHS
-HSPU
-Front Squats
-Over Bar Burpees
-Knees to Elbow
-S2O
-Row or A Bike for cals
-Russian KBS
-GHD Hip Extensions
Score is total reps from all exercises
*Athletes Choice on Order of Exercises*
Loads = 95/65 RX+ 115/75 MRX 75/55
KBs = 55/35# RX+ 70/55# MRX 45/25#
Post score to responses.
Photo Credit: Chrissy Harrison
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
WOD w/Mods:
Strict HSPU to 1 abmat
Strict pull-ups instead of MUs
319 reps
OH lunge 15# – 12, 12
HSPU 2 abmat – 9, 9
Double unders – 25, 20 (first d/u since surgery!)
Fr Squat – 8, 9
C2B plu – 6, 6
K2E – 7, 7
OB Burpee – 5, 5
OHS 55# – 7, 7
S2O – 12, 12
Hip Ext – 11, 13
R KBS 25# – 18, 18
Row cal – 5, 6
Total reps: 249
Wod rx
OH lunges 12/12=24
Weighted jump rope DU’s 15/18=33
Ring muscle ups 5/3=8
OHS 10/10=20
HSPU’s strict 10/10=20
FS 8/8=16
Barbell burpees 6/6=12
K2E 12/12=24
S2O 14/14=28
Row cals 5/6=11
Russian KBS 14/14=28
Hip ext. 19/19=38
Hip extension: 17, 14
Single arm db ohs (25#): 10 each arm
Ring rows: 11, 10
Double unders: 3, 1 – still a work in progress
Russian kbs (35#) : 7, 10
Row for cal: 5, 6
KB goblet squats (35#): 7, 10
Seated db strict press (25#): 10, 7
25 sec low plank hold each round for burpees
Hanging knee raises: 5, 7
Single arm db overhead lunges (25#): 10 right arm, 8 left arm
DB S2O (25#): 10, 11
185 total reps + 50 sec low plank hold
Wod rx
Lunges 37
Dubs 91
MUs 5
OHS 31
HSPUs 27
Front squat 28
Burpees 20
K2E 30
S20 30
Row 18
KBs 37
Hip extension 45
Total 399
Hip Ext 13/13
Assault Bike 9/8
Double thigh tap 20/20
Pull-up 8/8
Paralette Dip 15/15
Strict Press 25# DBs 9/8
GHD 11/11
Burpee over bar 6/6
Knees to elbows (mostly) 6/8
S2O 65# 16/10
Row 7/9
KBS 35# 17/17
Total 270
Lunges: 40
Dubs: 111
Ring mu: 1, bar mu: 2, strict ring pull-up: 4
OHS w/ 20# WB to 20” box: 33
Box HSPU: 16
Front squat w/ 20# WB: 38
Cal Bike: 25
Hollow hold 2x 30 sec
Push-ups: 30
Cal bike: 22
Ring row: 22
Superman: 56
Wod as RX’D in written format with Ring MU/AB
396 reps
Then:
5 rounds NFT (you go I go w/justin)
1 rope climb
5 push ups
10 box jumps 24”
Wearing 20lb weighted vest
Wod Rx:
368 reps
One set of the bike was stuck on 0
5 rounds w/20lb vest of:
-1 rope climb
-5 push-ups
-10 box jumps.
Drop in @ crossfit Telluride – 8,750 ft.
4 rds: 15 T2B 15 jumping squats (95#) 15 BBPU
Time: 14:02
Went hypoxic after 2 rds
WOD rx’d in order written…wasn’t the best strategy
Lunges 20/21=41
Dubs 39 (missed twice)/55=94
MUs 7/5=12
OHS 15/15=30
HSPUs (strict) 20/13=33
Front squat 10/11=21
Burpees 12/12=24
K2E 10/10=20
S20 25/15=40
Assault Bike=6/6=12
KBs 17/18=35
Hip extensions 20/18=38
Total=400 reps
Wod
Lunges 22
Dubs 52
C2B 17
OHS 15
Row 15
Front squat 15
Burpees 10
K2E 24
S20 19
HSPU 7
KBs 18
Hip extension 24
Total 238
LA Fitness Houston, TX
Strengths: E3MOM
Bench Press: 10@170, 7@195, 4@225, 2@235
Shoulder Press: 10@115, 7@135, 3@150, 1@160
5 Rounds:
500m Row
30sec Rest
100 Recovery Row
ROMWOD
All sorts of scales on this WOD:
OHS 22 (bar only)
Ring Rows 27
HSPU 11 (3 ab mats…this is a work in progress!)
Front Squats 26 (45#)
Burpees 27
K2E 14
S2O 25 (45#)
Row 14
KBS 33
Supermans in place of hip extension 22
Lunges 24 (15#)
Singles in place of DU 120
Total = 362 reps
“30/30 Chipper” by DB
30sec work – 30sec rest – 30 work – 30 rest
2 sets of 30sec work each exercise:
For Total Reps:
– OH Plate Lunges (45#) – 12 | 14
– Double-Unders – 65 | 65
– Chest 2 Bar – 10 | 10
– Back Squats – 11 |12
– Wall Climbs – 3 | 4
– Front Squats – 10 | 11
– Over Bar Burpees – 10 | 10
– Toes 2 Bar – 12 | 12
– S2O – 12 | 16
– A Bike for cals – 10 | 12
– Russian KBS (70#) – 15 | 16
– GHD Sit-ups – 12 | 12
Total – 376
5 rounds of:
20 cal row
Max DU
OHS complex
2-2-2
Back rack press, snatch balance, OHS
95-115-135-155-175
WOD RX/ with ring MU in order
377 total reps
OH Plate Lunges(45#) – 8/9
Dubs – 4/5(work in progress)
C2B/PU – 6/7
OHS (95#) – 7/5
HSPU (with an abmat) – 3/2(work in progress)
Front Squats (95#) – 8/7
Over bar Burpees – 7/8
Knees to Elbows – 6/6
S2O (95#) – 5/7
Russian KBS (55#) – 15/15
Hip Ext – 12/10
Rows for Cal – 5
Total Reps=176