Tag Archives: Chipper

“Hurricane Sandy”


“Hurricane Sandy”

400 Meter run (Run to your local supermarket)

400 Meter farmer’s carry  (32 kg kettlebells / 24 kg in each hand) (Carry your goods back home)

20 Box Step Ups (20″ box with both kettlebells.) (Climb up your stairs!  People who live on the first floor are doomed!)

50 KB Swings (32 kg/24 kg) (Stock your shelves!)

100 Double Unders (Frantically jump around in fear!  The storm is coming)

50 Ball Slams (30#/20# – The storm has arrived and is pummeling your house to pieces!)

20 Bar Muscle ups (Your house is destroyed.  Pull yourself up and out of the rubble!)

100 Jumping Squats  (Thank God.  You, unlike the other unfortunate bastards, are alive!)

Let’s hope that this is a replay of last year!  Be smart.  Be safe.  Remember, it is ok to miss a few days of training…


Tagged , , , , , , , ,


We took a break from Romancing the Barbell and went a bit longer today.  Here at The Movement Program, WODs ranging from fifteen to twenty minutes are seldom programmed.  Twenty plus minutes?  Forget about it…  I figured here was a chance to shock us out of the Old Routine.

Chippers are not for babies…

Remember, next Saturday, September 22, CrossFit Tribe in Pennsauken, NJ is hosting Beat the Streets.  This fundraising event benefits at-risk youth across the country and will be a chance for you to get out and get some competition outside the walls of The Program.  If you will need a ride, I plan on going.  Please let me know if you need a ride out to the event!



For Time

60 Situps

50 Wall Balls

40 Ring Rows

30 Burpees

20 Power Cleans (135/95)

10 Box Jumps (30″/24″)

Tagged , , , , , , ,