Rest Day
Kiley:
30 KTE
30 KB Swings, 1pood
30 Wallballs, 15#
30 GHD Sit-ups
30 Hang Power Snatches, 55#
CFE Swim
5 RFT of:
Swim 100y
15 Push-ups
15 Squats
Showing posts with label chipper. Show all posts
Showing posts with label chipper. Show all posts
Friday 04/02/10
"Chippin' Wood"
For time:
25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer's Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/15 Ring Dips
25/15 Jumping Pull-ups (same height as Burp-ups)
200m run
This WOD is courtesy of CF Omaha - they used it as Event #6 for their tryouts for their CrossFit Games Affiliate Cup team (it was the last of 3 events on Day 2 of the tryouts). I've modified this slightly to fit what we have (e.g., low jumping pull-ups instead of rope climbs), but I've tried to keep it fairly intact.
We don't have 2-2 pood KBs, so my intent is to load up 2 barbells - each weighing 70#. These will be my KBs, and the balance factor should make it interesting. We can do 50 yard down-backs (25 yards each way) in the gym - the volleyball court itself is 20 yards long.
Edit: Chris suggested using 2 5-gallon pails for the farmer carry. Very good idea - we filled each one with 75#.
For time:
25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer's Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/15 Ring Dips
25/15 Jumping Pull-ups (same height as Burp-ups)
200m run
This WOD is courtesy of CF Omaha - they used it as Event #6 for their tryouts for their CrossFit Games Affiliate Cup team (it was the last of 3 events on Day 2 of the tryouts). I've modified this slightly to fit what we have (e.g., low jumping pull-ups instead of rope climbs), but I've tried to keep it fairly intact.
We don't have 2-2 pood KBs, so my intent is to load up 2 barbells - each weighing 70#. These will be my KBs, and the balance factor should make it interesting. We can do 50 yard down-backs (25 yards each way) in the gym - the volleyball court itself is 20 yards long.
Edit: Chris suggested using 2 5-gallon pails for the farmer carry. Very good idea - we filled each one with 75#.
Sunday 03/28/10
Long run
Originally:
Back Squat
3 x 5
Compare to 03/12/10.
"Chippin' Wood"
For time:
25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer's Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/15 Ring Dips
25/15 Jumping Pull-ups (same height as Burp-ups)
200m run
This WOD is courtesy of CF Omaha - they used it as Event #6 for their tryouts for their CrossFit Games Affiliate Cup team. They had 3 events this past Saturday and then another 3 on Sunday - this was their very last event. As such - and if anybody cares - I encourage some type of lift beforehand . . . or whatever. I've modified this slightly to fit what we have (e.g., low jumping pull-ups instead of rope climbs), but I've tried to keep it fairly intact.
We don't have 2-2 pood KBs, so my intent is to load up 2 barbells - each weighing 70#. These will be my KBs, and the balance factor should make it interesting. We can do 50 yard down-backs (25 yards each way) in the gym - the volleyball court itself is 20 yards long.
Originally:
Back Squat
3 x 5
Compare to 03/12/10.
"Chippin' Wood"
For time:
25 Wall Balls, 20#/15#
25 Box Jumps, 24"/18"
50 yards KB Farmer's Carry, 2-2 pood/2-1.5 pood
25 DB Push Press, 50#/35#
25 CTB Pull-ups
50 yards OH Walking Lunge, 45#/25#
25 KB Swings, 2 pood/1.5 pood
25/15 Ring Dips
25/15 Jumping Pull-ups (same height as Burp-ups)
200m run
This WOD is courtesy of CF Omaha - they used it as Event #6 for their tryouts for their CrossFit Games Affiliate Cup team. They had 3 events this past Saturday and then another 3 on Sunday - this was their very last event. As such - and if anybody cares - I encourage some type of lift beforehand . . . or whatever. I've modified this slightly to fit what we have (e.g., low jumping pull-ups instead of rope climbs), but I've tried to keep it fairly intact.
We don't have 2-2 pood KBs, so my intent is to load up 2 barbells - each weighing 70#. These will be my KBs, and the balance factor should make it interesting. We can do 50 yard down-backs (25 yards each way) in the gym - the volleyball court itself is 20 yards long.
Thursday 03/25/10
Front Squat
3 x 5
Compare to 03/02/10.
For time:
200m run
21 Burpees
21 Box Jumps, 30"/24"
21 DB Push Press, 45#/30#
OH Walking Lunge, 45#/25#
Mat push, 45#/25#
15 Burpees
15 Box Jumps, 30"/24"
15 DB Push Press, 45#/30#
OH Walking Lunge, 45#/25#
Mat push, 45#/25#
9 Burpees
9 Box Jumps, 30"/24"
9 DB Push Press, 45#/30#
OH Walking Lunge, 45#/25#
Mat push, 45#/25#
200m run
Both the OH walking lunges and the mat pushes are half-court (basketball) down-backs. Some part of the mat must be touching the line when starting, and some part must touch the line at the turn-around and at the finish (i.e., getting the entire mat across the line is unnecessary).
3 x 5
Compare to 03/02/10.
For time:
200m run
21 Burpees
21 Box Jumps, 30"/24"
21 DB Push Press, 45#/30#
OH Walking Lunge, 45#/25#
Mat push, 45#/25#
15 Burpees
15 Box Jumps, 30"/24"
15 DB Push Press, 45#/30#
OH Walking Lunge, 45#/25#
Mat push, 45#/25#
9 Burpees
9 Box Jumps, 30"/24"
9 DB Push Press, 45#/30#
OH Walking Lunge, 45#/25#
Mat push, 45#/25#
200m run
Both the OH walking lunges and the mat pushes are half-court (basketball) down-backs. Some part of the mat must be touching the line when starting, and some part must touch the line at the turn-around and at the finish (i.e., getting the entire mat across the line is unnecessary).
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