Friday's 21-minute chipper!

January 4, 2019

Here is your Friday Chipper! We've had a few of our top-squatters re-do our December challenge with OUTSTANDING scores!! Luis squatted 5-lbs heavier and still did 29 reps in 1 minute! Great job!! Winners will be announced on Sunday afternoon. Then, our new challenge will be announced Monday! Stay tuned :)

 

Friday Jan. 4, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

 

Chipper Friday!!

1 minute of max reps at every station. No rest between stations. You only have to do each station once because…IT’S A CHIPPER!

 

For max reps:

1 minute Wall Balls 14/20

1 minute Mb Torso Twists 14/20

1 minute OH MB Step-ups

1 minute KB SDLHP 35/53

1 minute Goblet Squats 35/53

1 minute KB Snatch 35/53

1 minute K2E

1 minute Pistols

1 minute Plank Up-Downs

1 minute Deadlifts 75/115

1 minute hang power cleans 75/115

1 minute Shoulder-to-Overhead 75/115

1 minute Atomic Sit-ups 25/35

1 minute OH Lunges 25/35

1 minute Squat Thrust Plate Jumps

1 minute DB Renegade Rows 20/30 (R/L = 1)

1 minute DB Hang C&J 20/30

1 minute DB Front-rack step-ups (2-DB)

1 minute Singles

1 minute Single + DUB = 1

1 minute DUBs (if you can’t do DUBs, TRY! No singles substitutions today)

 

Ok...that is all. HAVE FUN!!

 

Total time = 21 minutes

Total reps = DEPENDS HOW HARD YOU WORK IT!

 

 

 

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