Sprint Chipper

9
Mar

Sprint Chipper

Box News:
-Live showing of 16.3 happening on Thursday at 9pm.
-Sign up for the Open After Party on the whiteboard – March 25th after 16.5

OHS x5
Build up to WOD weight

50 cal Row
40 Overhead Squats (115/85#/60%)
30 Pistols
20 HSPU

Another epic moment during 16.2

Another epic moment during 16.2

25 Responses

  1. Shawn J

    WU x 1 500m row

    Build up to WOD weight
    OHS x 5
    95-105-115-115
    50 cal Row
    40 Overhead Squats (95#)
    30 Pistols (to small box)
    20 HSPU

    Time – 14:43

  2. Greg

    WU & Mob 500 m row

    OHS build up to WOD weight x5
    #45-55-65-65

    WOD
    50 cal row
    40 OHS #65
    30 pistols scaled to air squats
    20 HSPU scales with ab mat

    Time 14:25

    Thanks Shane for the work out this morning.

  3. OHS x5
    55-75-85#

    WOD: 13:33
    Everything was Rx until 5 reps into the HSPU and then I finished with an abmat, my shoulders were toast!
    Another fun morning though, thanks Shane!

  4. Mike M

    oHs
    Used 70#

    50 cal row
    40 oHs 70#
    30 “pistols”. Used box
    20 “HSPU” did upside down push ups with knees on box
    11:17

    Much work needed to do rx

  5. WU x 1 + 500M row + MOB
    Group MOB

    OHS x5
    Build up to WOD weight
    15, 20, 25, 30, 35 (thanks for sharing the bar Rachel!)

    50 cal Row
    40 Overhead Squats @ 30
    30 Pistols (box ups – not sure what to call these)
    20 HSPU (pike)

    Shoulder intense. Not too pretty at the end with the pike pushups.

    Big, big class. Great job keeping us all moving Shane!

    Love the pic Dom, you were on fire last week at the Games.

  6. Cody

    Packed house this a.m. Love it.

    OHS prep with Guy. Build to 115.

    Wod-12:07rx.

    Great race with Guy, Shank and young Kyle. Guy was untouchable.

    Couch stretch cashout.

    Thanks Shane. You managed a big class well.

  7. Kevin

    Did this last night with Shane. Such a gross workout, but in a good way.

    Rx’d
    9:17

    Row ~ 2:17
    OHS – 19+13+8
    Pistols – slow
    HSPU – mind went blank – 4 or 5 sets?

  8. Gilles

    mob 500 m row wux1
    group mob
    OHSx 5
    45×5 55×5 65×5
    WOD
    50 cal row
    40 OHS 65#
    30 pistol ( box
    20 HSPU(pike push up)
    time 11:26

  9. John

    Mob, 500m row, WU
    Group Mob

    OHS x5
    55 – 60 – 65 – 70 – 75

    WOD
    50 cal row
    40 OHS 70#
    30 pistols from top of box
    20 DB press

    Time: 12:38

  10. Heather B

    WU x 1 500M row MOB
    Group MOB

    OHS x5
    Build up to WOD weight
    Went up to 45#

    50 cal Row (this was gross)
    40 Overhead Squats @ 35#
    30 Pistols (on top of a box)
    20 HSPU (10# plate and ab mat)

  11. Heather S

    Visited the nooner today – thanks Blake!

    OHS X 5
    35-45-55-65-65-55

    Wod:
    50 cal row
    40 ohs @55
    30 pistols (top of box)
    20 pike push ups

    First weighted squats since knee injury so happy with the 65#.

  12. Mel G

    OHS x3
    35-55-75-85

    WOD @ 85, pistols with 10#, HSPU with 10# plate plus abmat.

    DNF! 5 HSPU left at cap. until we meet again…
    Hi fives to anyone who tackled this one today!

  13. Stacey

    WU x 1 500m row

    Build up to WOD weight
    OHS x 5
    25# – 30# – 35# – 40#
    50 cal Row – finished at 4:19
    40 Overhead Squats (30#)
    30 Pistols (on top of 18″ box)
    20 HSPU – scaled to stinkbugs

    Time – 14:26

  14. Heidi

    OSH x 5: 35-55-65-75

    WOD:
    50 cal. row
    40 OHS @ 65# (4 sets of 10)
    30 Pistols (these were slow)
    20 HSPU with Ab mat + 10# plate (tried my first one with only the Ab mat….nah, that was just not happening, so added the plate)

    Has 2 HSPU left at 16 min. time cap. Finished the last tow at 17:26….yes, it took me 1:26 to do two HSPU’s.

    That was a brutal one, but still fun. I can’s quite decide which movement hurt the most. Shoulder & quads were equally on fire!
    Big group at 6 a.m. this morning. I love it. Great job & keeping us herded Shane!

  15. Melissa Hickey

    First time doing these movements!
    Scaled:
    30 cal row
    25 OHS 5 #
    20 Pistols with box
    15 Dumbbell press 10#
    Great workout and great second class! Thanks Kevin!

  16. Mark D

    @ CrossFit MouseTrap – Orlando
    MOB + WU + 400m Run

    2 min On: 2 min Off x 5
    10 OHS – 45#
    ME Cal Row
    78 Cal counted by the display was messed up

    EMOM – 10 min

    1 Back Squat
    135# x 4
    145# x 3
    155# x 3

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