Frankenchipper

12
Nov

Frankenchipper

500m Row
400m Run
21 Kettlebell Swings (53/35#)
12 Pullups
50 Thrusters (45/35#)
3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
30 Box Jumps
21 Handstand Pushups
30 Knees to Elbows
30 Double Unders

Compare to July 17/10

"Is it lift on 3? Or 1-2-3 then lift?"

34 Responses

  1. Lora

    This looks AWESOME!!! Too bad I am working and have to miss it 🙁
    Have fun everyone! This one may be a contender for change-for-change…hmmmmm.

  2. Corinna

    What a great WOD!!! Change for change for sure!!!

    1:15 minute run in Eastern Passage along the ocean and boardwalk. What an awesome run despite the wind!! The white caps were just splendid! The smell of the salt water took me right back to my newfie roots!!

    Enjoy today’s killer WOD everyone!!

  3. Steph G

    **Franchipper**
    w KBS #35
    Thrusters #35 (lower weight cause of my hip flexer)
    Pushups instead of Hand stand pushups
    Toes to bar instead of k2elbows
    90 singles instead of DU
    Time 26:12

    LOVED THIS WOD! Thanks for putting a longer wod! I got up feeling horrible, had a case of food poisoning last night, but I wasn’t gonna miss this… Thrusters and second round of pushups were the hardest. I thought I was gonna meet pukie on the box jumps.
    **Great work Everyone!!** This is a great WOD for change to change!

  4. Kevin

    500m Row
    400m Run
    21 Kettlebell Swings (53#)
    12 Pullups
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps (20″)
    21 Handstand Pushups (kip)
    30 Knees to Elbows (bar)
    30 Double Unders

    21:15

    About 30 sec off PR, but after yesterday, I’ll take it. HSPU took about 5 minutes. Need to work on them daily.

  5. • • • OPEN GYM SUNDAY @ 10am! • • •

    John and I will be doing the Frankenchipper WOD. You’re welcome to join us or do you own thing. Please login to Zen Planner, click “All Calendars” and register if attending.

  6. Michelle

    Frankenchipper

    500m Row
    400m Run
    21 Kettlebell Swings (35#)
    12 Pullups (green band)
    50 Thrusters (35#)
    3 rounds of Cindy (5 pullups(green band), 10 pushups (knees), 15 squats)
    30 Box Jumps (20″)
    21 Pushups (knees)
    30 Knees to Elbows (scaled to V-snaps)
    90 singles

    26:48

    Tough, but very fun. I agree with Steph, I like the long WODs. Is anybody else still coughing?

  7. Martine

    Frankenchipper (scaled)

    500m Row
    400m Run
    21 Kettlebell Swings (35#)
    12 pullups (jumping)
    50 Thrusters (45#) (Jane, you made a good point with the wt for this one, I loved the example)
    3 rounds of Cindy [5 pullups (jumping), 10 pushups (knee), 15 squats]
    30 Box Jumps (20″)
    21 Handstand Pushups (pike with no box)
    30 Knees to Elbows (knee bent v-snap)
    30 DU

    Time: 23:02

    First time doing pike PU, very hard!! Great job everybody! Thanks Kevin for partnering with me AND for starting 5 minutes behind me :).

  8. Jane

    Modified Frankenchipper

    800 m run
    21 KB Deadlifts (50#)
    12 Pull Ups (Band)
    50 Thrusters (35#)
    3 round Cindy (Band/Knees)
    30 Box Jumps
    21 Push Ups (Knees)
    30 V-Snaps
    30 Double Unders

    27:52

  9. Frankenchipper (scaled)

    500m Row
    400m Run
    21 Kettlebell Swings (35#)
    12 pullups (big band)
    50 Thrusters (35#)
    3 rounds of Cindy [5 pullups (big band), 10 pushups (knee), 15 squats
    30 Box Jumps (12)
    21 push ups (knee)
    30 Sit ups
    90 Singles

    Time: 29:25 (I think)

    Really though one, I was really nervious before we started but it felt great after it was done, Goob job Everyone 🙂

  10. Frankenchipper (scaled)

    500m Row
    400m Run
    21 Kettlebell Swings (50 or 53#) the last one beside the radio.
    12 pullups (purple band)
    50 Thrusters (45#)
    3 rounds of Cindy [5 pullups (purple band), 10 pushups, 15 squats
    30 Box Jumps (20)
    21 push ups
    30 knees to elbows
    90 Singles

    Time: 32:17

  11. Heidi

    500m row
    400m run
    21 KBS @ 35#
    12 jumping pull ups – 7′ bar
    50 thrusters @ 45#
    3 rounds of Cindy – (jumping pull ups)
    30 box jumps – 20″ box
    30 K2E on the rings
    30 DU’s
    Time = 28:12

    Tough WOD. About the only moves I didn’t struggle with were the run and the KBS. Pukie was on my mind, but I managed to keep him at bay.

  12. Marcel

    Spealler WU

    Franknechipper

    500m Row
    400m Run
    21 Kettlebell Swings (53#)
    12 Pullups
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps (20″)
    21 Handstand Pushups with 45 lbs plate
    30 Knees to Elbows (bar)
    90 Singles

    30:50

    First time taking on the WOD. Rather enjoyed it! Worst part definitely the 50 thrusters! Great job all, have a great weekend 🙂

  13. Ed K

    Warm up

    Strength Shoulder press 5RM 95-115-135-145-155×2 actually pretty happy with this

    WOD

    2 rounds of
    3 min of Curtis P 95lb
    3 min of Body blasters

    total 64

    Felt awesome today! Love this workout – I was tingling at the end of it – running outta O2 😉

  14. Joanna

    500m Row
    400m Run
    21 Kettlebell Swings 35#
    12 Pullups
    50 Thrusters 45#
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps
    21 Handstand Pushups
    30 Knees to Elbows (bar)
    30 Double Unders

    26:54 PR Previous time was 29:08 with pike pushups and k2e on rings.

  15. Heather S

    MOB
    Group warm up

    500m row
    400m run
    21 KBS @ 35#
    12 pull ups small blue band
    50 thrusters @ 45#
    3 rounds of Cindy – (small blue band pull ups)
    30 box jumps – 20″ box
    30 sit ups
    30 DU’s
    Time: 26:40

    This WOD is the monster its name implies but what a blast! Worst part was waiting for my heat. Seldom get to a Saturday morning WOD but highly recommend it.

    Great to see you Sonia and meet the precious new “Pink Crossfit Princess”!

  16. Gabrielle

    I wish I’d been feeling well enough to do this one with you guys today – I love the longer WODs too!!! You all did so great 🙂

  17. Lora

    *** WOD Results from OPEN GYM on NOVEMBER 13/11 ***

    WU x 2
    (2nd round did ring dips and K2E on rings)

    WOD “Frankenchipper”
    500m Row (1:48.2)
    400m Run
    21 Kettlebell Swings (35#)
    12 Pullups
    50 Thrusters (45#)
    3 rounds of Cindy (5 pullups/10 pushups/15 squats)
    30 Box Jumps (20″)
    21 HSPU (sub pushups)
    30 Knees to Elbows (on rings)
    30 Double unders (sub 90 singles)

    Time = 24:32

    Felt totally destroyed and dizzy after this WOD. OMG! Not sure if it was because it was a morning WOD or just a tough workout, regardless of time of day.

    Happy I could do the run/box jumps/skipping today. Achilles starting to get better

  18. Nadine

    WOW Nice WOD !!! Must feel so good to finish that one!!! 🙂
    I just might try that on Sunday.. so if I understand right, its open gym? Im still a little new to all this so, does that mean you do your own thing? Cause I would LOVE to try that WOD but it will probobly need to be scalled though…

    1. Nadine

      WOW…nevermind! hahaha
      I was gone all weekend and thought this post was for NEXT Sunday…lol…oups…
      ( Is there acually a way to remove our posts?? lol )

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