26 January 2013 – “The Big DChipper” (The D is Silent)

0900 a.m. Class

Warm- up

Partner up with someone of similar size!

Run through the gym Warm-up carrying your partner (you can switch back and forth), Wheelbarrow with partner across turf. Run another lap carrying your partner (you can switch back and forth) . Wheelbarrow with partner across turf.

WOD: “The Big DChipper” (the D is Silent)

BigDipper

Set up in Teams of 4 of Similar Capabilities. First person starts a lap through the gym. The second person must wait until your team member completes the exercise in front of you before you begin that exercise.

Run Lap through Gym / Run Lap through Gym

20 Wall Ball (20#/14#) / Sit-ups with Wall Ball

20 Overhead Squats (75#/55#) / Deadlift (75#/55#)

20 Mountain Climbers / Burpees

20 Box Jumps (20″) / Step-ups (20″)

20 Kettlebell Swings (53#/35#) / SDHP (53#/35#)

20 Toes to Bar / K2E

The first person must wait until the 4th person completes all of their Toes to Bar. Then, Person 1 starts back through the Chipper going backwards through the second exercises using the same equipment. Person 1 will end with a lap through the gym. Time is called when Person 4 ends their lap.

Cool Down:

Wall Sits 45 secs on, 15 secs off for four minutes while contemplating the utter awesomeness of Coach Susie and how lucky you are to be a member of AllSport CrossFit. Haha, Very Funny, Coach David for sneaking that in there.

1000 a.m. Lifting Class

Run One Lap Through Gym, Push Prowler Across Turf Back and Forth (add some weight!)

Snatch Balance + 2 OHS – 1,1,1,1,1

WOD: 4 Rounds for Time:

3 HSPU

6 Kettlebell Clean and Jerk (Alternating Hands) (53#/35#)

9 Power Snatch (95#/65#)

12 OHS (95#/65#)

Run Gym Lap

1-26-2013