Thursday, April 23 2020

Click here for WOD brief!

“30/30 Chipper”

30sec work – 30sec rest – 30 work – 30 rest

2 sets of 30sec work each exercise

For Total Reps:

Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15

Hang Power Snatch

Box Jumps 24/20″ RX+ 30/24 MRX 20/12

Strict Pull-Ups or Kipping or both
Over the Bar Burpees
Dumbbell or Kettlebell Snatches (1arm 30sec each)

Strict Handstand Push-Ups or Kipping or both
Kettlebell Goblet Squats
Knees to Elbow or V-Ups
Sumo Deadlift High Pull with Barbell or Kettlebell
Row or Assault Bike for Calories
Kettlebell Goblet Hold Good Mornings

Score is total reps from all exercises

*Athletes Choice on Order of Exercises*

Loads = 95/65 RX+ 115/75 MRX 75/55

Kettlebells = 24/16kgs RX+ 30/24 MRX 20/12kgs

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Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD

For Time:

30 Weighted Lunges, alternating

30 Ground to Overhead

30 Step-ups / Jumps

30 Single Arm Rows, right and left

30 Burpees

30 Swings

30 Push-ups

30 Weighted Squats

30 V-ups / Sit-ups

30 SDHP

30 Good Mornings

30 Double Unders OR 30 Single Unders OR 200m Run

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In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through April 30th.

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