Category Archives: chipper

Thursday the 1st

I.
3 RDS (NFT)
5 inch worms
25 double unders
10 good mornings

II.
Overhead squat
5-5-5-5-5 @ 75%

III.

For Time: 115/85#

10 Strict Presses
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

Bar starts from the floor

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Filed under chipper, coast guard crossfit, crossfit government island, crossfit military

Tuesday the 20th


I. 3 RDS (NFT)
10 sit-ups
10 good mornings (empty bar)
10 burpees

II.
Back Squat 
5-5-4-3-2-2
Increasing weight to 95%

III.
For time
50 cal row
40 toes-to-bar
30 wall ball shots 20/14#
20 cleans 135/95#
10 pull-ups
5 GHD sit-ups

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Filed under chipper, coast guard crossfit, crossfit, crossfit military

Wednesday the 26th

I.
3 Rounds (NFT)
35s Front Rack Hold
10 Hip Circle Squats
10 Hurdlers

II.
Box Squat
6×4 @ 80%+

III.
20 Overhead Squats 140/105/85#
100m Run
15 Overhead Squats
200m Run
10 Overhead Squats
300m Run
5 Overhead Squats
400m Run

IV.
5 Rounds
100m Farmer’s Carry (Heavy)
Rest :60

V. 3 Rounds (NFT)
7 Floor Hip Extensions
10 DB Rows

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Filed under 3 Rounds, accessory work, chipper, crossfit, fitness, strength & conditioning, WOD

Friday the 20th

I.
3 Rounds (NFT)
35s HS Hold
10 Scorpions
14 Ring Rows
 
II.
Sumo Deadlift
5×4 (Heavy)
No Bounce
 
III.
20 Hang Power Cleans 135/115/85#
10 Burpee Muscle Ups
15 Hang Power Cleans
8 Burpee Muscle Ups
10 Hang Power Cleans
6 Burpee Muscle Ups
 
IV.
3 Rounds
12 Alternating Pistols
12 Thrusters 100/70#
Run 400m
Rest 3:00
 
V.
4 Rounds (NFT)
25′ Single Arm Overhead Walking Lunge Steps
10 GHRs
7 Evil Wheels

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Filed under 3 Rounds, amrap, chipper, crossfit, fitness, Power Lifting, strength & conditioning, WOD

Thursday the 19th

I.
3 Rounds (NFT)
7 Tall Jerks
30 DUs
10 Kipping Ring Dips

II.
Six Sets
3 Clean + 1 Split Jerk (70%+)

III.
Row 32 Calories
20 Back Squats 205/165/135#
Row 24 Calories
15 Back Squats
Row 16 Calories
10 Back Squats

IV.
4 Rounds
100m Run
10 Snatch 135/115/95#
Rest :60

V.
3 Rounds (NFT)
30s Dead Hang from Pull Up Bar
5 Stand-ups (25#)
30s Paralette/Box L Hold

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Filed under 3 Rounds, accessory work, chipper, crossfit, fitness, metcon, Olympic Weightlifting, strength & conditioning, WOD