March 2017

“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

3 RFT: 
-22 Hang Power Cleans 135/95lbs RX+155/105 MRX 115/75 or DB Power Cleans 45/25lbs RX+ 50/35 MRX 40/20
-16 Box Jumps 24/20″ MRX Step-Ups 24/20″
-10 T2B
-13cal Row or 11cal A Bike

Post 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

4min AMRAP
-3 Squat Snatch 115/75 RX+ 135/95 MRX 95/65
-6 Burpee Pull-Ups RX+ Burpee C2B
4min Rest
4min AMRAP:
-3 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-6 Bar Facing Burpees

Post rounds and reps to responses.

Photo credit: Chrissy Harrison

8min EMOM into For Time:
MIN 1 = 12/10cal Row RX+ 14/12cal Row MRX 10/8cal Row or 42 Doubles RX+ 52 Doubles MRX 32 Doubles
MIN 2 = 22 KBS 55/35 RX+70/55 MRX 45/25
MIN 3 = 42 Doubles RX+ 52 Doubles MRX 32 Doubles or 12/10cal Row RX+ 14/12cal Row MRX 10/8cal Row (opposite of last)
MIN 4 = 22 Anchored Sit-Ups RX+ 22 GHD Sit-ups or KBS (can switch min 2-4 if needed)
**Repeat one more iteration for 8min total**
On the 9th minute Start 2 RFT:
-2 Split Jerks 155/105 RX+ 185/125 MRX 125/85
-42/52/32 Doubles or 14/12/10/8cal Row
-2 Split Jerks
-14/12/10/8cal Row or 42/52/32 Doubles (opposite)
-2 Split Jerks
-22 Anchored Sit-Ups RX+ 22 GHD

Post results to responses.

Photo credit: Chrissy Harrison