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Chipper (WMG) *"Sore ...

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Workout

1.05.21

Warm Up (No Measure)

5 min Rollout (Focus on T-Spine and Lower Leg)
2 Min Row
4 Sampson Stretch with twist.
4 Spiderman with reach
4 Push-Up to Down Dog
6 Lateral Box Step ups
Then:
2 rounds
5 RDL with Kettlebell
5 Glute Bridges
5 jumping squats

WOD and Movement Prep
Complete 10 Reps of each movement in any order, may break up reps building to box jump height.

Wall balls.
Deadlifts
Box Jumps.
Kettlebell swings

Chipper (WMG) *"Sore Eyes" (AMRAP - Rounds and Reps)

AMRAP 20: (looking for 2+ to 4 rounds)
20 Wallballs (20/14)
20 Kettlebell Deadlifts (70 lbs /53)
20 Box Jumps (24"/20")
20 Kettle Bell swings( 70/53)
20/14 Calorie Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 05, 2021

Leaderboard

Men's Chipper (WMG) *"Sore ...
Dustin Hughes	01/05/2021	2 + 80
Kevin Harris	01/05/2021	2 + 75
Brandon Lloyd	01/05/2021	2 + 26

Women's Chipper (WMG) *"Sore ...
Nicole Pavick	01/05/2021	3 + 2
Whitney Goodson	01/05/2021	2 + 63
Lindsey Jackson	01/05/2021	2 + 60

Male Clients

1

Dustin
Hughes

4:30 PM CrossFit

2 + 80

2

John
David Goins

5:30 PM CrossFit

2 + 77

3

Kevin
Harris

5:30 PM CrossFit

2 + 75

4

Brandon
Lloyd

5:30 PM CrossFit

2 + 26

5

Ty
Harris

4:30 PM CrossFit

3 + 69

16# wb, 53# kb, 24" step ups, slow steady

6

Dawson
Anderson

5:30 AM CrossFit

3 + 1

14lb wall ball, 35lb swing

7

Reggie
Goins

5:30 PM CrossFit

2 + 40

53 kb

8

Mike
Early

6:30 AM CrossFit

2 + 34

Russian KB

9

Rick
Pavick

5:30 PM CrossFit

2 + 10

14# 53#

10

Dustin
Moore

4:30 PM CrossFit

0 + 0

11:38 5 Rounds 10 DU 10 BFB 10 P. Cleans 125 Rest 1:1 (1:05/1:14/...

Female Clients

1

Madelyn
Bowman

4:30 PM CrossFit

3 + 47

2

Nicole
Pavick

5:30 PM CrossFit

3 + 2

3

Whitney
Goodson

5:30 PM CrossFit

2 + 63

just moving .... slowly

4

Lindsey
Jackson

4:30 PM CrossFit

2 + 60

5

Brandy
Burnett

Open Gym lunch

3 + 42

35# swing all else RX

6

Autumn
Huckabee

4:30 PM CrossFit

3 + 40

10 lb wb; 26lb kb

7

Heather
Phillips

4:30 PM CrossFit

3 + 10

35 lb kb; box step ups

8

Cheyenne
Harris

5:30 PM CrossFit

3 + 0

35# swing/RX everything else

8

Melanie
Allen

4:30 PM CrossFit

3 + 0

#35 KB #12WB

8

Monica
Minter

5:30 PM CrossFit

3 + 0

9

Ambrosia
Chichester

4:30 PM CrossFit

2 + 92

44# KB

10

Cameryn
Chapman

8:30 AM CrossFit

2 + 85

20# lbs swings Rx on the rest

10

Kelsi
Allen

4:30 PM CrossFit

2 + 85

10lb WB, 35/30lb KB

11

Loren
Porterfield

8:30 AM CrossFit

2 + 80

Air squats, 53# on both, step ups

12

Jennifer
Sexton

5:30 PM CrossFit

2 + 35

10lbwb 26kb swing 53lb dl