These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.
Part 1 – AMRAP in 12 minutes
Rest 5 minutes then…
Part 2 – for time
Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.
Take 6 rounds to work up to a heavy (heavier than last time)
Then 2 rounds of
Then, inspired by CF New England’s ‘Bad Reputation’ WOD…
AMRAP in 12 minutes
Buy in: Row 50 Calories
Then in remaining time
Results: For the first set of front squats, only got up to 88kg (last time 205lbs/94kg). Used 65kg for part 2. Metcon: 4 rounds plus 21 reps. 50 cal in around 3:05.
3 rounds of
4 rounds to work up to a heavy (heavier than last time)
Then AMRAP in 15 minutes of
Results: Got up to a very, very hard 52kg with the Split Squat. Metcon 4 rounds plus 10 calories.
5 rounds to work up to a heavy
Then the “Gut Reaction” WOD from wodwellcf on Instagram…
5 rounds for time of
Finisher: 1 round of the Popeye WOD, 21 reps of each movement without putting the Dumbbells down of (normally 3 rounds 21-15-9)
Results: Only could manage 65kg on the Power Cleans. Used 95lbs/43kg for the HPCs. Metcon 13:54. Used only 5kg for Popeye.
Crossfit New England’s “Sweat Equity” WOD…
For time, time cap 28 minutes.
Results: 27:26. Well designed workout… both exercises ended up at around the same time per round. Had to push to get in under the time cap.
