by Philip Sherriff | Feb 18, 2015 | WOD Diary
Big Chipper Day A. WOD – Chipper For time 1000m Rom 50 Deadlifts 185/135 50 Wallballs 50 Chest to Bar Pullups 50 Burpees to target Scaled WOD 1000m Row 40 Deadlifts (135/95) 40 Wallballs 40 Pullups (Scale to double jumping) 40...
by Philip Sherriff | Feb 16, 2015 | WOD Diary
Warm Up 3 RDS:15 Banded Goodmorning, 10 Banded Squats, 5 Banded Pushups A. Strength- Weighted/ Strict Ring Dips – 3 sets of 8, Rest 2 minutes between sets B. WOD 21-15-9 Big Box Jumps (30/24) SX:24/20 Handstand Pushups (scale to box HSPU or HR Pushups) ...
by Philip Sherriff | Feb 15, 2015 | WOD Diary
Hope everyone had a great weekend. Remember CrossFit Opens start in LESS THAN 2 WEEKS! REGISTER ASAP! Warm Up 3 RDS: 200m Run, 10 Russian KB Swings, 10 KB SDHP (light weight) A. Strength EMOM 10 Minutes Performance: 30 Air Squats Fitness: 20 Air Squats B. WOD...
by Philip Sherriff | Feb 13, 2015 | WOD Diary
Warm Up 3 Rounds (Not for Time): 10 Scorpions, 10 Over-Unders, 10 Box Jumps, 10 Burpees, 10 HR Pushups A. WOD- Strongman (on Slab) 20 Minute AMRAP 1 Stone to Shoulder (using mats) 10 Box Jump Overs 2 Cleans (225/155) 10 Burpee Pullups B. Finisher: 10...
by Philip Sherriff | Feb 13, 2015 | WOD Diary
Warm Up Barbell Complex- 5 Hang Cleans, 5 Front Squats, 5 Thrusters, 5 SOTS Press (front Rack) 3 RDS Unbrokn – – Strength / Skill 10 Minutes to cover max distance handstand walk (hold) (10m Laps) WOD 5 Minute AMRAP 10 HSPU/ 10 HR Push Ups 10 Toes to Bar/...
by Philip Sherriff | Feb 11, 2015 | WOD Diary
Warm Up- 800m Run +100 Double Unders WOD- Chipper For time 50 Front Squats (RX:135/95, SX: 95/65) 40 Toes to Bar 30 Wallballs 20 Handstand Pushups 10 Burpee Bar Muscle Ups/ Burpee Pullups 200m Swim Finisher 5 RDS 1 min ME V-Ups 1 min ME Bridge...
