400m Run
50 Goblet Squats 53#/35#
40 Box Jumps 24"/20"
30 Knees To Elbows
1 Mile Run
30 Knees To Elbows
40 Box Jumps
50 Goblet Squats
400m Run
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. The workout is a traditional CrossFit "Chipper." Take one exercise and chip away at it until you're done doing it. Move on to the next exercise. Make sure all exercises adhere to the correct and full standards. (i.e. full depth in the goblet squat, full extension on top of the box for the box jumps, etc.)
Some of the awesome efforts put in yesterday in the max load bar dip. We have never tried for a max attempt before, but everyone displayed enough joint integrity to add quite a bit of weight and still perform the movement to near perfect execution. Monica, Don and Scotty put up some BIG numbers.
5:15am
Deborah 27:54 Mod.
Emily 33:23 Rx
Jen B. 48:23
Chrissy 33:35 Rx
Charlotte 27:54 Mod.
Jack 52:15 Rx
Newman 23:16 Rx
Paul 27:45 Rx
Scotty 25:09 5K Run PR
8″00am
Walt 36:00 Rx
John R. 30:03 Rx
Michelle Z. 38:23 Rx
Amy 21:30 Mod.
Dustin 34:16 Rx
Robert 28:58 Rx
Tony P. 33:54 Mod.
Liza 35:51 (substitute d/u’s for K2E)
9am
Tina 35:05Rx
Josh 27:41Rx
Teshina 27:42Rx
Justin B. 32:50Rx
Dano 32:12Rx
Hayden 26:48 (through the mile)
Roselynn 32:15
Katie 32:41
10am
Carissa 34:47Rx
Anni 27:31Rx
Monica 28:05Rx
Donna 37:37Rx
Brandon 36:57Rx
Yvette 36:30Rx
Briley 30:04Rx
Andrea 45:32
Lisa 27:26Rx
12pm
Traci 27:10 (1/2)
Lenny 38:30
5:00pm
Mike 30:53 Rx
Sara 45:19 Rx
Holly 36:32 Rx
Remy 33:21
Jim D. 40:25
Michelle St,J. 38:02 Rx
Dano J. 37:54 Rx
Ed 33:20 Rx
Bill 39:50 Rx
Amelia 30:06 Rx
Greg 39:17 Rx
Joey 30:26 Rx
Claudia 53:12
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