February 27, 2013
CrossFit Cape Cod Workout Of The Day
‘The Chipper’
For time:
25 Walking lunge steps
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound
dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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25 Comments
Oh good! I didn’t want to be able to feel my legs this week anyways. Don’t worry about it haha
Dom
Can’t make this workout which totally bums me out.
This WOD makes me Happy, Happy, Happy!!!!Kurt M
Kurt M
16:10 Rx’d down from 19:30 last Sept 🙂
Yay for using a bigger box this week!!! I’m giving myself 2 weeks to make the biggest box my bitch though.
That was my first time attempting the rope climb. I finished in just under 30min. I spent the most time on the double-unders.. “if you cant do a double under do them anyways!”
‘The Chipper’ is now my favorite workout. I wish we could do it every week.
Ivy the chipper is one of my favorite workouts too!
Sarah
That was awesome. 26:11. Thanks to mark for pushing us to use a bigger KB. My first 45# KB Swings!! It was so nice to be done with the workout by 940! Yay, 830 class 🙂
Good work 6, 8:30 & 9:30!
When you’re on your 16th box jump and KB is done with them, it’s highly motivating to move faster! 25:04, I’ve never done this under 30. Used the 1.5 p today.
cant wait for the filthy 100 tomorrow should be fun, oh be careful on the back extension it can be dangerous
anthony
Did someone say filthy 100 bring it on sounds good
22:21 scaled. Awesome PR’s Kurt and Liz!
23:35 with the usual scaling.
Tough week on the legs; fell off the BJ once today.
Sarah, thanks so much for the baby C3 shirt.
Thanks, Liz! You did awesome.
17:55, many thanks to Anthony for pushing me to finish before 18:00. What I really wanted was to beat Kurt. No such luck. Kurt, you blew this one away. Great job.
I am loving this week’s programming.
15:56…fresh back from vacation…if this is the future me reading this….only rest twice on wall balls and no rest on those dumbell thingies….wuss
14:20 2 or 3 minute PR. Thanks Chris Montt For setting a blistering pace to chase!!!
24:57..used the 53lb kb for the first time today! only movement i couldnt do RX was the ringdips, i used a red & blue band.
Melissa M.
21:48 scaled but i did it! future goas heavier KB, do the ring dips instead of using boxes and climb the rope, 🙂 Christine M.
Paul i fell of the side of the box too, caught my self with a slight stumble didnt you hear me say ” oh S_ _ T 🙂 Christine M.
13:21 kb swings were brutal
Dom
Wow Dom!!! Fast!!!
Finished in 29:41, scaled a bit, but got my first double unders ever today, which was pretty exciting.–Kelly
26 minutes RX. I really should have just jumped in a band for the dips since they took 6 minutes…. I wanted thinking during the wod though.
Sarah
Wasn’t thinking.
RX WOD 15:00.
After the prior day’s absolutely awful sled pulls, and Les Mis (that…was…hard…), this was actually a relief of a workout to some extent… Brendan set the pace.
— Adam