March 8, 2018

Thursday 180308

Team Chipper

For Time: 
-30 In Unison Kettlebell Swings 55/35# RX+ 70/55# MRX 45/25#
-60 Alternating Box Jump Overs 24/20″ RX+30/24 MRX 20/18
-30 in Unison T2B
-60 Alternating Front Squats 95/65 RX+115/75 MRX 75/55
-30 in Unison Barbell Push-Ups
-60 Alternating Deadlifts
-300m in Unison Run
-60 Alternating S2O
-30 in Unison Burpee Pull-ups
-60 Alternating WallBall Shot Passes 20/14# 10/9′ MRX 20/10 9′

*In unison = staying together during the reps; Alternating =partner does 1 rep, when complete other partner does next rep. All Athletes are doing 30 reps of each exercise!*

Post time to responses.

If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101!  There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights.  Contact Nicole at to get signed up or if you have any questions.    


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

13 thoughts on “March 8, 2018”

  1. Partner WOD w/ Ali

    Ali used Rx weights
    I used MRx weights
    Rowed the 300
    We reduced our burpee pull ups to 15 because we were using boxes to reach the high bar.

  2. WOD with two “mountain lions” Greg and Royce
    I modified a lot, the boys did not
    22:09? Or something like that!

  3. WOD w/Justin used 24”box and 20# wallball
    19:12..I think I saw this on clock Justin!
    Sorry for those wallball tosses…only got hit in the face every other rep!

  4. WOD with my way more fit wife Miranda
    I just did pull-ups and skipped the burpees; did everything else as prescribed.
    Miranda was as rx’d plus used 24″ box and 20# ball to 10′ target.

  5. Crossfit RTB Springfield

    Helen (Time)
    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 55#
    12 Pull-upsMen’s weight



    Cool-down Banded hamstring strech 3 minutes per side

  6. WOD solo 30 of each:

    45#, 10# ball to 9 ft target, knee raises for T2B, did 5 burpee jumping pull
    ups then did 5 burpees and then 5 jumping pull ups until reached 30 combined,
    15 regular push ups and 15 from knee, 25# Kettle Bell


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