50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Push Press (45#/33#)
50 Back Extensions
50 Wall Balls (20#/14#)
* Sub Good Morning (45#/33#) for Back Extensions
Ten exercises. Fifty each. 500 reps. This benchmark WOD is the mother of all “chippers”. You chip away at each exercise and move on and at the end of it you feel like you were run through the wood chipper.
I don’t program monster chipper WOD’s often. They have their purpose, but they are kind of an easy way out for a CrossFit workout; the “throw it all together and go” stew of movements and impossible to remember the order combinations. They do however vary the training modality, as they tend to run longer in time duration and by bunching the reps up you are forced to execute them all with little recovery on that movement. Plus everyone should get filthy once in awhile.
I found this in the gym today. I can’t figure out if it was a kid who wrote this or if one of you was so tired after the Filthy Fifty and wanted to send me a message…
The clues for the CrossFit Games continue: Dave Castro at the StubHub Center