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chipper'S ARCHIVE

  • Sun.11.15.20

    By CoachBo | In WOD | on November 15, 2020

    Warmup: ROM, dynamic stretches, :30 each – squat hold, squats, bird dogs, pike pushups, mountain climbers, sit ups WOD: For Time: 100 Sit-Ups 90 Dumbbell Suitcase Deadlifts (50/35 lb) 80 Russian Twists (each side) 70 Up Downs 60 Alternating Box Step-Ups (24/20 in) 50 Bench Dips 40 Dumbbell Goblet Thrusters (50/35 lb) 30 Alternating Crab more »

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  • Wed.12.30.15

    By CoachBo | In WOD | on December 29, 2015

    **No Class on Friday, enjoy your New Year’s Day!** Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall ball more »

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  • Wed.10.22.14

    By CoachBo | In WOD | on October 21, 2014

    Warmup:  ROM, 200m run, 15 wide pushups, 15 narrow pushups Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall more »

    CONTINUE READING
  • Sat.7.27.13

    By CoachBo | In WOD | on July 26, 2013

    Saturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »

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