Main Class:
“Partner Filthy Fifty” – In teams of 2 complete for time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (53#/35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions (Sub Good Mornings 45#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double-Unders
* One person works at a time. Divide the reps as desired.
Advanced RX Class:
“Beast 12” for time:
25 Walking Lunge Steps
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/125#)
25 Back Extensions
30 Wall Balls (20#/14#)
3 Rope Climbs (15′)
Results
Quote of the Day: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” ~ Jack LaLanne
Chipper day today. Sometimes you need a good long WOD that you just keep chipping your way through. Team or solo these two are challenging.
Get your costumes ready. On Saturday Oct. 29 we are going to be doing the 3rd Annual “Frankenchipper” WOD for the regular Saturday Squatch Suckfest (i.e. class).
Frankenchipper House Rules:
- Costume is REQUIRED! If you show up without one expect an extremely burpee filled WOD for you!
- Dressing up as a CrossFitter is not a costume unless you are dressing as a well known CF’er in which your coaches will judge if it qualifies
- You must WOD in the bulk of your costume
- Get creative, have fun!
Working on your your kip? Watch: “The Kipping Pull-up” with Nadia Shatila by Again Faster Equipment – video [wmv] [mov]
Notes:
For those who donated to the 31Heroes WOD here is the latest on the T-shirts:
“The final shirts are headed to the post office. If for some reason you or your gym does not receive them by the 22nd (a week from now), shoot us an email at info@31heroes.com. Thank you to all for your support!”