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.
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
Wod rx’d
Total 268
Sprints- :28,:29,:30,:31,:30
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
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)
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
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
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
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
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
WOD RX’d=289
100m Sprints=Participated. . . .31 sec was the slowest.
KBS 32
HRPU 18
FS 23
PP 16
SDHP 22
DU 95
OH Lunge 9
B B Row 25
S2O 20
BS 20
Total 280
Slowest sprint :30
Wod as rxd
Participated 🙂
Emom runs for fun, didn’t keep track of reps
wod w/ 96# KBS and HSPU
26 KBS
lost count of the rest
~25s sprints