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February 27, 2013
CrossFit Cape Cod Workout Of The Day

‘The Chipper’

For time:

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


25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

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  1. Anonymous Reply

    Oh good! I didn’t want to be able to feel my legs this week anyways. Don’t worry about it haha

  2. Derek Vecchione Reply

    Can’t make this workout which totally bums me out.

  3. Anonymous Reply

    This WOD makes me Happy, Happy, Happy!!!!Kurt M

  4. Anonymous Reply

    Kurt M
    16:10 Rx’d down from 19:30 last Sept 🙂

  5. Ivy Reply

    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.

  6. Anonymous Reply

    Ivy the chipper is one of my favorite workouts too!


  7. Amy Sch Reply

    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 🙂

  8. Mark Lee Reply

    Good work 6, 8:30 & 9:30!

  9. WhiteLionBakingCo Miles Reply

    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.

  10. Anonymous Reply

    cant wait for the filthy 100 tomorrow should be fun, oh be careful on the back extension it can be dangerous

  11. Super villain the RX pusher Reply

    Did someone say filthy 100 bring it on sounds good

  12. Sarah Sprague Reply

    22:21 scaled. Awesome PR’s Kurt and Liz!

  13. Paul Reply

    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.

  14. Amy Kbaum Reply

    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. brendan Reply

    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

  16. Mark Lee Reply

    14:20 2 or 3 minute PR. Thanks Chris Montt For setting a blistering pace to chase!!!

  17. Anonymous Reply

    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.

  18. Anonymous Reply

    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.

  19. Anonymous Reply

    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.

  20. Anonymous Reply

    13:21 kb swings were brutal

  21. Mark Lee Reply

    Wow Dom!!! Fast!!!

  22. Anonymous Reply

    Finished in 29:41, scaled a bit, but got my first double unders ever today, which was pretty exciting.–Kelly

  23. Anonymous Reply

    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.


  24. Anonymous Reply

    Wasn’t thinking.

  25. Anonymous Reply

    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

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