Topic: DPCFN: 110131 Chipper

[BobChase]

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups 40 pound dumbbell
Hang power clean, 50 reps
800 meter Run
50 Back extensions

Big Dawgs:
As rx’d

Women - 1 pood/ 30 pound DB

The Porch:
For time:
20 inch Box jump, 35 reps
Rope climb, 3 ascents
1.5 pood Kettlebell swing, 35 reps (women 1 Pood)
35 sit-ups
40 pound dumbbell Hang power clean, 35 reps (women 30#)
800 meter Run
35 Back extensions

Pack:
For time:
20 inch Box jump, 35 reps
Rope climb, 2 ascents
1 pood Kettlebell swing, 35 reps (women 20#)
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps (women 20#)
800 meter Run
35 Back extensions

Women - 24 pound KB/20 pound DB

Puppies:
For time:
15-20 inch Box jump, 25 reps
Beginner Rope climb, 3 ascents
20# Kettlebell swing, 25 reps
25 sit-ups
20 pound dumbbell Hang power clean, 25 reps
400 meter Run
25 Back extensions

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[BobChase]

Pack:
For time:
20 inch Box jump, 35 reps
15 towel pull ups
1 pood Kettlebell swing, 35 reps
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps
800 meter Run
35 good mornings w/ 45# bar

Time: 16:13

Buy in:
hip and shoulder mob
20 overhead squats x 2
15 ring push ups x 2
20 bench dips x 2

[z_randy]

great job!

[BobChase]

Thanks dude. It's been 4 days in a row of WODs and I'm feeling it big time. Thankfully tomorrow's a much needed rest day.

[Big daddy Eis]

great job man.  you have been more religous than i have with the CF lately.  Lots of moving pieces over here lately.  I will probably do a WOD on tomorrow's rest day

[BobChase]

I love doing this stuff. I look forward to it each and every day. In some sort of sick, twisted way it's like playtime for me. Plus I really don't have any excuses. I can always carve out an hour in a day and equipment isn't an issue.

Most importantly there isn't a day that goes by that I don't acknowledge just how lucky I am to be able to do it.

[Big daddy Eis]

all good arguments.  If it were not for my work schedule, and training my replacmeent, and packing my stuff up, i would have no excuses.  Now that my replacment is trained, i may be able to get some good workouts in before i leave.  I am contemplating no days off until i get on the plane, whcih will be 4-5 straight days... or just get in a few killer ones, to hold me through until i get home.  my 30 days of vacation may throw a kink init, but will work it out so i get some in during it... on a regular basis.

[Big daddy Eis]

Cindy (AMRAP) in 10 minutes

5 pull ups
10 pushups
15 squats

8 rounds, plus 3 pullups

Rx was 20 minutes, i scaled it back to 10 min.

[z_randy]

Nice job Keith!

[BobChase]

Keith! You're back! 

[Big daddy Eis]

Keith! You're back! 

yep, gonna try to keep it as regular as possible as i am traveling home over the next week, and then through the vacation time...

[crissgill]

Agree " Twisted way it's like playtime for me. Plus I really don't have any excuses. I can always carve out an hour in a day and equipment isn't an issue"