From the 2013 CrossFit Games:
The Sprint Chipper
For time
21 MedBall GHD Sit-ups
15 Snatch (165/100lbs)
9 Wall Burpees (6/8 ft)
Coaches Notes:
Modifications and scaling can be as follows; for the MedBall GHD Situp use no weight or floor. Snatch weight can be lowered and burpees could be done on the floor.
Quote:
"Shallow men believe in luck. Strong men believe in cause and effect."
-Ralph Waldo Emerson
5 comments:
6am
Gina S. 5:15 (GHD, 55#, box)
Paul 9:40 (95#)
Becca 9:28 (GHD, 65#, box)
Roni 9:35 (10#GHD, 65#)
Cris A. 9:44(115#)
Pat P. 14:12 Sc
Erika 8:00 Sc
Wax 7:42 (115#)
KT 9:36 (85#)
Ellie 11:18 (GHD, 55#)
Mike S. 10:44 (GHD, 75#, 8ft/6ft)
Scales noted - GHD (no med ball), Snatch weight, wall height
Everyone in the 6 am used the GHD and got over the walls on the burpee walls. Great effort this morning!!
7am:
Dayna 4:53 scale 35# burpee pull ups
King 7:10 115# 8ft
Mark 6:25 115# wall 6ft
Nick 7:38 form 8ft wall
Nora 4:59 scale 35# burpee pull ups
Pete 6:43 115# 8ft wall
Alex 4:13 75#
I had the 7 am class sub the movements by doing burpee pullups and wall ball toss situps.
9:30am
Dave 5:46 65,MBSU
David(ca) 3:53 MBSU, 135,BBJ
Diane 4:08 MBSU, 83, BBJ
Susan 4:05 55, sc
Tony 6:50 GHD
Kara 5:18 MBSU,53,BBJ
Steph C 5:22 35
Fayth 5:12 GHD, 55, bbj
anne 5:52 mbsu, 45, bbj
sue 6:45 45
Manisha 4:31 Mommascale
Aimee 6:15 GHDROM, 65
Barb 4:12 4:12, 8, BBJ
Alison K :) GHD, 65, BBJ
Jonathan 5:50 65, 15
3:30p
John m 10:31 ghd, 75, 6'
Jill G (1st class!) 3:35 MBSU, 25, bbj
Marni 4:04 GHD, 35, BBJ
Al V 4:55 20, 100
Katherine G. 3:39 MBSU, 15, BBJ
Bre 6:56 MBSU, 65
Sharon 9:20 10, 65
4:30pm
Tracy 6:30 8#/45#
Dave 7:09 6"SU/115#
Rob Ph. 6:08 6#/115#
Wood 9:21 Sc
Joe P. 7:35 10#/85#
Joe C. 7:45 GHD/115#
5:30pm
Sam M. 7:44 115#
Ryan 5:39 BJ over 30"
Kate C 8:00Rx
Sarah 9:51 scale
Mark 8:05 scale
Brian 6:20 115#
Denise 10:40 75#
Megs 10:28 75#
Bob 10:36 75#
Mike 11:30 95#
Patrick 7:05 135#
Tom 8:28 85#
Shawn 9:25 115#
Heather 8:11 scale
Jill 9:16 scale 35#
Melinda 9:45 scale 45#
6:30pm
Calves 7:54 105#/WBSU
George 5:50 75#/GHD
Tidmore 7:14 95#
Bordon 9:54 135#/GHD
Miranda 7:04 65#/BJ over
Killa 6:41 GHD
Kevin 8:03 135#
Kelly 5:35 45#/WBSU
Shannon 6:52 45#/box/GHD
Justin 6:10 135# BJ over
Conn 9:43 95#
D-Man 9:15 135#
Al 14:51 135#/GHD
Amazing job tonight during strength class...2 PRs!
Ry-Bread 355# Clean
Kate K. 170 Jerk
-Vinny
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