Chipper Friday!

June 14, 2019

Chipper Friday has arrived!


Friday June 14, 2019


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

Chipper Friday!


An Assault Fitness Benchmark WOD…


“30 Caliber”


For Time:

30 calorie Assault Air Bike

30 Box Jumps 20/24

30 Kettlebell Swings 35/53

30 Jumping Pull-Ups

30 Push Presses 35/45

30 Knees-to-Elbows

30 Wall Ball Shots 14/20

30 Back Extensions/Superman

30 Burpees

30 Lunges

30 calorie Assault Air Bike


NOTE: If bikes are not available, you can also complete the calories on the rower. Rowing equivalents will be 40 calories for ladies, and 60 calories for men.


"30 Caliber" is a benchmark WOD created as a challenge workout from Assault Fitness for their Assault WOD series. They first posted the workout on Instagram (@assaultairbike) on July 2, 2015.


The workout involves many of the same movements and has a similar rep scheme as the classic "Dirty Thirty" WOD, but the movements are in a different order and the classic version doesn't involve Assault Bike.




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