all of the movements
At the core of CrossFit is the couplet and triplet WODs. These are the workouts with two or three complimentary movements that cycle through several times. Simple enough to follow but with enough variety to illicit a strong, full body stimulus. In the spirit of variation it’s also good to cycle through a large number of movements. We normally see this is a chipper, where we do each movement once for some number of reps. Today we’re going to hit what is essentially a chipper but for three rounds. There’s a lot to keep track of, but it’s all part of the challeng… er… fun. Yes, all part of the fun!
STR:
turkish get ups
WOD:
3 Rounds for Time
50′ Bear Crawl
20 Push Ups
20 KB Push Press (10 each arm) (1.5/1)
20 Goblet Squats
20 Russian Swings
20 Mountain Climbers
Oh, man. You guys. 16 people signed up as of last night when I went to bed… 5 people left this morning… too much party?
BTW, this WOD is basically a party. 😀
JT I wasn’t planning on going since my stomach is not feeling 100%, but after seeing your post I knew I had to go in. I’m glad I did. It’s not every class that Nick has us checking in on our “bits”. 🙂
“Checking in on our bits”? I don’t think I want to know what that means.
TGU: 75# barbell succeed both sides, 95# barbell fail. Couldn’t hold the wrist, felt not great in the shoulder.
15:xx, Rx. Y’all can see my score on the board. My front rack for the KB in the Push Press and Goblet Squat was completely wrecked – it’s been a lot of handstand and shoulder work this week, and the TGU foreshadowed that I’d have a hard time here. I’ll try this again in the next few weeks and see if a fresh start is better.
WOD: 15:57. This was a rough one.
12KG KB
This was fun! Ya’ll missed out! And I agree with Roger. I’m going to start using “bits” on the regular.
WOD: 13:52
12kg for Push Press
16kg for squats and swings
Half my push-ups on the box.