Sprint Chipper (kinda)

16
Jan

Sprint Chipper (kinda)

Box News:
-Last chance to sign up for Couch to CrossFit
Register for the Open
-Still 2 spots left for the Bad Ass Open Class
-Row-uary update! Between Tuesday and Thursday, every 1000m that you row, your name will be entered into a draw for a gift card (5 to be won!) *If you row 6400m on Thursday, you get 6 ballots. Good luck!

OHS – 5RM

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

Twas a great race!

Twas a great race!

23 Responses

  1. Laura

    OHS – 5RM with Heidi
    55-65-75#
    Sorry for being such a slowpoke on these Heidi!

    50 cal Row
    40 Overhead Squats (45#)
    30 Pistols
    20 HSPU- pike PU

    12:53

    Thanks Kevin!

  2. Mario B.

    2.5 K Row for team 4

    Warm Up AMRAP, Rowing/10 wall ball + 10 Burpee

    OHS – 5RM with Gabe, didn’t have a number so “tried” to keep up with Gabe

    WU #45 – 65 – 85 – 95 – 115. Got #135 for 1, then failed on #2!

    WOD
    50 cal Row (2:33)
    40 Overhead Squats (75#)
    30 Pistols ( did a few actual pistols, then grabbed a #10 plate)
    20 HSPU- pike PU on 24″ Box

    12:23
    Leg burner for sure!!

    Thanks for the class Kevin!

  3. Mobility
    Group WU + Mobility

    Strength: OHS – 5RM (Nice sharing the bar Alaina and Patrick)
    55-60-75-85#

    WOD:
    50 cal Row
    40 Overhead Squats (@50#)
    30 Pistols (Assisted)
    20 HSPU (Pike)

    This WOD made me very angry 🙁

    Time: 13:00

    Thanks Kevin. Great work 6 a.m.!

  4. Mike M

    Over head squats my nemesis
    65x 5.
    85 fail
    65 x5
    85×5
    That was enough

    50 cal row
    40 oHs at 65 ( 20+12+8)
    30 reverse lunges
    20 pike push ups from the 24 box
    10:30

  5. Steph H

    Mob
    Group WU & Mob

    OHS x5
    35-stick-35-45-45-45#

    WOD 15min cap
    50 cal row
    40 OHS (35#)
    30 Reverse lunges
    20 Pike pushup (used a 45# plate)
    Time: 12.18

  6. Matt D

    OHS – 5RM
    45# (Practice)

    50 cal Row
    40 Overhead Squats (65#)
    30 Pistols (Reverse Lunges)
    20 HSPU – (Pike from 24″ box)

    9:35

    Thanks Kevin!

  7. Mobility
    Group WU + Mobility

    Strength: OHS – 5RM
    45,45,45,45,45,45

    WOD:
    50 cal Row
    40 Overhead Squats (@50#)
    30 Backward Lunges
    20 HSPU (Pike on box)

    11:13

  8. Gilles

    mob wu
    group mob wu
    OHS x 5 ( front squat )
    95×5 115×5 125×5
    50 cal row
    40 OHS ( front squat 95# )
    30 pistol ( feet behind )
    20 HSPU (shoulder press 30# dumbell)
    9:06

  9. Amanda Beck

    Did physio stuff instead of the strength portion

    50 cal Row
    40 air squats
    30 knee raises/ sit ups (half of each)
    20 dumbell press with 15#

    Time 9:51

  10. Samantha C

    Mobility
    Group WU + Mobility

    Strength: OHS – 5RM
    15-20-20-25-30-30

    WOD:
    50 cal Row
    40 Overhead Squats (@ 20#)
    30 Pistols (Backward Lunges)
    20 HSPU (dumbbell press @ 15#)

    Time: 12:10

  11. Mario Arseneau

    OHS 5RM = 135#, not feeling steady today

    WOD = 11:44
    50 cal Row
    40 OHS @ 65# w/ med ball target
    30 (Rolling) Pistols
    20 DB Press 20#

  12. Francis Landry

    group wu
    95-115-135-135

    WOD
    50 cal Row
    40 Overhead Squats (95#)
    30 Pistols (Reverse Lunges)
    20 HSPU – (Pike from 24″ box)

    11:49

  13. Christie

    OHS – 5RM
    35(with) then 45-55-65-75#
    Thanks for sharing the bar Marlies!

    50 cal Row
    40 Overhead Squats at 45#
    30 Pistols *reverse lunges
    20 HSPU *DB presses at 20# each

    Time: 11:58

  14. 5RM OHS – 45#, 65#, 85#, 95#, 105#, 115#, failed 5th rep. Wobbly

    Wod
    50Cal Row
    40 OHS 65#
    30 Pistols (Off a 45# plate)
    20 HSPU (off 2x abmats)

    11:45

    Did some DUs afterwards, just for fun 11 Unbroken NEW PR! Even surprised Blake 🙂

    Thanks Matt!

  15. Elba

    OHS – 5RM
    65-75-85-95-105 thanks for the encourage Amanda 🙂

    50 cal Row
    40 Overhead Squats at 65#
    30 Pistols *reverse lunges
    20 HSPU *DB presses at 20# each

    Time: 9:46

  16. Heidi

    OHS x 5
    35-55-65-75

    WOD
    50 cal. row (this took 4:00 Min)
    40 OHS @ 65# (Broke up as 15-10-9-6)
    30 Pistols
    20 Pike Push Ups on 20″ box
    13:37

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