March 16, 2017

Thursday 170316

“50/50 Chipper” by DB
For Total Reps:
-1min KBS
-Rest 1min
-1min HSPU or HRPU
-Rest 1min
-1min Front Squats
-Rest 1min
-1min Push Press
-Rest 1min
-1min SDHP
-Rest 1min
-1min Double Unders
-Rest 1min
-1min OH Barbell Lunge
-Rest 1min
-1min Barbell Rows
-Rest 1min
-1min S2O
-Rest 1min
-1min Back Squats

Rest exactly 5 minutes

Then

EMOM for 5min

100m sprints (50 out 50 back) **Slowest 100 is score**

Score is total reps from all exercises

WOD can be done with barbell or DBs Loads = 95/65 RX+ 115/80 MRX 75/55 DBs = 45/25lbs RX+ 50/35 MRX 40/20 KBs = 55/35# RX+ 70/55# MRX 45/25#

Post reps and slowest 100 meter time to responses.

Max (17.3)

Photo credit: Chrissy Harrison

CrossFit Open WOD 17.4 Details:

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

12 thoughts on “March 16, 2017”

  1. WOD w/25#KB, 55#BB

    KBS = 29
    HRPU = 21
    FR SQ = 20
    PP = 23
    SDHP = 20
    D/U = 31
    Lunge = 15 (front rack lunge)
    BB Row = 21
    S2O = 22
    BK SQ = 21
    TOTAL = 223

    50m “Sprints”
    36
    38
    37
    37
    37
    Score: 38

  2. WOD as Rx’d
    KBS = 30
    HRPU = 23
    FS= 30
    PP = 22
    SDHP = 28
    Dubs= 70
    OH lunge= 15
    BB Row = 27
    S2O = 22
    BS = 27
    TOTAL = 294 (I think 🙂 )

    Sprints: 30 sec (slowest)

  3. WOD as Rx’d
    KBS = 32
    Strict HSPU = 38
    FS= 21
    PP = 30
    SDHP = 24
    Dubs= 85
    OH lunge= 23
    BB Row = 26
    S2O = 30
    BS = 22
    TOTAL = 331 reps
    Sprints:
    0:24
    0:27=slowest
    0:26
    0:25
    0:24

  4. WOD as Rx’d

    KBS = 30
    HRPU = 30
    FS= 24
    PP = 21
    SDHP = 23
    Dubs= 85
    OH lunge= 17
    BB Row = 30
    S2O = 20
    BS = 23

    TOTAL = 304

  5. WOD 55KB/95#BB/HSPU
    KBS = 37
    HSPU = 17
    FR SQ =25
    PP = 33
    SDHP = 26
    D/U = 78
    Lunge = 11
    BB Row = 33
    S2O = 32
    BK SQ = 22

    TOTAL = 314

    100m sprints, participated. barely

  6. Nicole cracking the whip today – phew – that was a good one! Thanks Nicole

    WOD w/: 55# KB, 75# BB, & HSPU

    KBS = 30
    HSPU = working on form here – got all the way down 4 times 🙂
    FSQ = 22
    PP = 26
    SDHP = 27
    DU’s = 76
    OH Lunge = 10
    BB Row = 27
    S20 = 27
    BSQ = 22

    TOTAL = 271

    100m Sprints:
    28, 31, 34, 35, 28 = slowest = 35sec

  7. WOD RX 55KB/95#BB

    KBS = 31
    HRPU = 30
    FR SQ =23
    PP = 22
    SDHP = 20
    D/U = 67
    Lunge = 14
    BB Row = 25
    S2O = 20
    BK SQ = 23
    TOTAL = 275

    100m sprints:
    24, 23, 24, 24, 23 slowest = 24sec

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