WOD Details

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Chip Away 09-19-2011

Exercise Details
1. Walking Lunges Steps 25 reps
2. Pull-Ups 20 reps
3. Box Jumps 20 reps
4. Double Unders 20 reps
5. Ring Dips 25 reps
6. Knees to Elbows 20 reps
7. KettleBell Swing Men: 55 lbs. (24.97 kgs.), Women: 35 lbs. (15.89 kgs.), 30 reps
8. Situps 30 reps
9. DB Hanging Squat Cleans Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 20 reps
10. Back Extensions 25 reps
11. Wall Balls Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 30 reps
12. Rope Climb 3 reps
1 round(s) for Time
Ratings Ratings



Details:

3010_view

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 (1.5/1.0)
30 Sit-ups
20 Hang squat cleans (35/20)
25 Back extensions
30 Wall ball shots (20/14)
3 Rope climb ascents


Male
Female

Non-Rx
Rx
 

Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 CoachYocom 00:14:43 mins. Crossfit Strong 09/12/2011
2 MalachiB 00:15:50 mins. Crossfit Strong 09/19/2011
3 CodyR 00:16:04 mins. Crossfit Strong 09/19/2011
4 JakeA 00:17:53 mins. Crossfit Strong 09/19/2011
5 CharlieN 00:18:23 mins. Crossfit Strong 09/19/2011
6 KyleH 00:19:40 mins. Crossfit Strong 09/19/2011
7 JakeT 00:21:00 mins. Crossfit Strong 09/19/2011
8 CameronR 00:22:30 mins. Crossfit Strong 09/19/2011
9 MikeB 00:23:18 mins. Crossfit Strong 09/19/2011
10 JeremyC 00:25:15 mins. Crossfit Strong 09/19/2011
11 PaulS 00:26:37 mins. Crossfit Strong 09/19/2011
12 mholen 00:26:44 mins. Crossfit Strong 09/19/2011
13 BrettM 00:26:47 mins. Crossfit Strong 09/19/2011
14 KurtH 00:28:16 mins. Crossfit Strong 09/19/2011
15 KatherineM 00:29:28 mins. Crossfit Strong 09/19/2011

Comments

  • PaShunD 09/19/2011 16:47:09

    Ryan Im going to call the flag on Gales time. Its suspect!

  • CoachYocom 09/19/2011 14:01:00

    @ryan just got lucky on this one. must have been cool in the gym when I did it last week. I got the funny feeling in my stomach doing rope climbs at the end with the vest...that was the best part(a lil nervous I guess).

  • BeccaR 09/19/2011 12:37:38

    @Andy... Told you!!! They were such a tease..... Stupid 20 DU!!

  • JakeS 09/19/2011 12:28:34

    Great workout this morning 6:30am.....my first WOD without the band for dips or pull ups, Woot!

    Big thinks to @AndyL for his guidance on double unders. I went 20 DUs unbroken.

  • JakeS 09/19/2011 12:28:34

    Great workout this morning 6:30am.....my first WOD without the band for dips or pull ups, Woot!

    Big thinks to @AndyL for his guidance on double unders. I went 20 DUs unbroken.

  • StephanieS 09/19/2011 11:44:37

    this was a rough one after being out for a week and a long weekend in Vegas! Great job everyone.

  • RyanC 09/19/2011 11:14:01

    Coach, man you are fast!

  • AndyL 09/19/2011 10:42:23

    And Becca, you were right, those double unders were mockingly short.

  • KatherineM 09/19/2011 10:40:06

    Woohoo 1st last place! Someones gotta hold it down :)

  • DanikaB 09/19/2011 10:21:54

    Ouch. That is all. :)

  • MikeB 09/19/2011 10:18:47

    Good job Cody! You seem to get faster the earlier you work out. Maybe there is a 4:30am class in your future??

  • PaulF 09/19/2011 09:51:17

    My thoughts exactly Sharla. I love a good chipper, and this one ranks right up there.
    5:30 was really moving this morning....good work gang!

  • SharlaG 09/19/2011 09:29:43

    Funny how you see the WOD some mornings and think "There is NO WAY I can do all that!" Especially on a Monday morning!!! But, thanks to good coaching and great push from the people around us, we all survived! Was a great WOD!

  • RyanC 09/19/2011 09:23:30

    @Jake...weight vest??? you are a beast!!!

  • KurtH 09/19/2011 09:12:56

    Thanks to Andy, Becca, and Ashley for showing me how to properly do a rope climb

  • LindsayM 09/19/2011 08:55:27

    I liked this WOD...fun stuff. Happy Monday! Great job Mr. May....you flew through this!

  • AndyL 09/19/2011 08:40:25

    Props to Jake for doing this with a vest.

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