Saturday, 20 February 2010
Chipper Games WOD
MONDAY 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
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Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).
Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).
Wall Ball Pull up Couplet
WEDNESDAY 100210
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
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Wednesday, 10 February 2010
Monday, 8 February 2010
Monkey Business
Familiarise with new bars and equipment.
Dips using kip. Knees to chest (caterpillar style).
Inverted hangs, drop out or unwind.
L-sits.
Jump up to chin bar, try chest to bar PU's.
Develop calluses and rip blisters.
Friday, 5 February 2010
Kelly
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Monday, 1 February 2010
Thrust, Muscle and Run
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
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