Category Archives: chipper

Monday the 12th

I.
3 Rounds (NFT)
10 Plate Around the world (25#)
10 Jump Squat
35s HS Hold

II.
CF Regional Event 2
21-15-9
Dumbbell snatches (80/55#)
Ring dips
(Time cap: 6 minutes)

III.
CF Regional Event 3
100-ft. dumbbell overhead walking lunge (80/55#)
100 double-unders
50 wall-ball shots (30/20#)
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
(Time cap: 16 minutes)

IV.
3 Rounds (NFT)
10 BB Rows
35s Front Rack Hold
100m Farmer’s Carry

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

Tuesday the 6th

I.
Work on quads and ankles for 8 minutes.. then,
3 Rounds (NFT)
10 Russian Kettlebell Swings
100m Run
10 High Hang Muscle Cleans

II.
4 Rounds
2:00 on 2:00 off
ME Squat Cleans
R1 @55%
R2 @65%
R3 @75%
R4 @85%

III.
With a Partner
Row 6k
250 KB Swings 53/35#
225 Push Ups
One person works at a time. Switch anytime.

IV.
80 C2B for time with a Partner
10 Minute Cap.  One person works at a time. Switch anytime.

V.
3 Rounds (NFT)
10 Flys
30s HS Hold
10 Band Pulls

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Filed under 3 Rounds, accessory work, chipper, CroosFit, Olympic Weightlifting, Team WOD, WOD

Monday the 29th (@1000)

Class will meet at 10am

Memorial Day

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Filed under benchmark, chipper, coast guard crossfit, crossfit, endurance, strength & conditioning, WOD

Friday the 26th

I.
3 Rounds (NFT)
7 Broad Jumps
:35s Ring Hold
7 OH Squats (BB)

II
Back Squat 4×4 @80-90%

III.
Row 500m
20 Power Snatch 75/55#
Row 400m
15 Power Snatch
Row 300m
10 Power Snatch
Row 200m
5 Power Snatch
Row 100m
1 Power Snatch

IV.
5 Rounds
100m Run
10/7/5 Strict HSPU (pick a rep scheme)

V.
3 Rounds (NFT)
10 DB Row
7 Seated BB Hip Extensions
5 Russian Dips

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Filed under 3 Rounds, accessory work, chipper, crossfit government island, Power Lifting, strength & conditioning, WOD

Tuesday the 16th

I.

3 Rounds (NFT)
10 Scorpions
10 Kang Squats
35s Hollow Hold

II.
Zero Bounce Deadlift 5×3 @60-87.5% of 1RM

III.
“Angie”
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

IV.
EMOM (10)
13 GHD Sit Ups
13 Calorie Row
Alternate Movements

V.
3 Rounds (NFT)
5 Seated Strict Press
5 Strict T2B
100m Run

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Filed under 3 Rounds, accessory work, benchmark, chipper, crossfit, Power Lifting, strength & conditioning, WOD