25 JUL 2012 - Chipper WOD

The Shop Summer Games 4 was this weekend in Topeka, KS. CrossFit boxes from across Kansas and Missouri competed in a 3 WOD challenge that started with a mash-up involving a 50lbs ruck and burpees....all in the Kansas summer heat! Way to go to everyone!

We have an exclusive interview with the 3rd place overall athlete, Alan Joyner from CrossFit Believe coming up soon! Stay tuned!


Heavy Work ---the entire week is now to the right----->


INTENSITY:
For Time:
10 Turkish Get-Ups (55lbs/35lbs)
20 Burpee Pull-Ups
30 Sumo Deadlift High Pull (75/45)
40 Ball Slams (20/12)*
50 AbMat Sit-Ups

RESET:
2 Rounds of:
60s Cat Pose
20 Toe Touches 60s Cobra Pose
20 KB Orbits 60s Skin-The-Cat (Attempts)

30 APR 2012 - KBS, DU, WB

HEAVY:
Deadlift
Between each set complete:
 3 KB Cleans (each arm)
 1 Turkish Get-Up
 These should be heavy weight.

Complete the reps and weight percentage according to the chart to the right --->

INTENSITY:
3 RFT
30 Kettlebell Swings (1.5p/1p)
20 Double Unders
10 Wallballs (20/12)

RESET:
30 Suspended Pikes
20 Iron Crosses (10 each leg)
120 Second Squat Bridge

03 MAR 2012 - DB Thruster, Ring Dips, C2B Pull-Ups

WORK:

Turkish Get-Up, 10 Minutes

WOD:
100 Double Unders

6 rounds 3 DumbbellThrusters
5 Ring Dips

7 Chest-to-Bar Pull-Ups

100 Double Unders

Pick your weight on the DB Thruster, but go heavy.

Post your times and weight to comments.

POST:

10, 8, 6, 4, 2 Reps of:

Suspended Push-Up + Knees to Chest

Suspended Mountain Climbers (2 Legs, 1 Rep)