12/6/12 Ginormous Chipper WOD!

-Written by KC

Breaking in the Whiteboard

Well, we made good use of the new big white board in the gym today with a humongous workout! I think this wod had a little bit of everything in it. I saw it first on the CrossFit Mainsite and I think Tony Budding had something to do with this...my first thought was that this thing was going to be a piece of cake for me and that it was just someone's idea of trying to keep things new, fresh, varied, and long. But was I in for a surprise! This thing was tuff and almost had me puking. Geezers.

Workout of the Day

Warm Up:

Run 800 m

Barbell Work:

Snatch off high boxes (just above knee)

7X2 heavy as possible, rest 30 sec.

Conditioning:

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps