“Chip This, Chip That”

For Time:

Row 500m

20 C2B Pull-ups

30 CF Push-ups

40 Deadlift  (BW)

50 T2B

40 Deadlift  (BW)

30 CF Push-ups

20 C2B Pull-ups

500m Run

Post time to comments.

     Ramrod DU regionals

Callum regionals

Janet regionals ohs

C2b G 

   Daniel "Ramrod", Callum "Bullhorn",  Janet "Speedy J" and G took on WOD 1 and WOD 4 this past weekend!


27 Responses to ““Chip This, Chip That””

  1. Speedy J

    Great photos!!
    23:56(145#) Last C2B one at a time for my hands sake. Bottom line, I need to get lighter ;)…deadlift got heavy for 80 reps.
    Great work 5:30 crew! Have a wonderful weekend!

  2. Jim

    24.20 Rx
    Nice to see Gatekeeper again. It’s been too long Bro!

  3. Kaylynn

    30:14 (95# and 30 reps on last round/white band/T2air)
    Today was a rough day for me…DLs were terrible and my toes were nowhere near the bar 🙁
    Thanks for all the coaching and patience G…my DLs WILL get better!!!

  4. Tina (AKA Terminater)

    BIG crowd @ the 8:30!! today was my last class of my 1st “12 w/out package” I Can’t wait to get another one!!! I’m hooked!! Thanks for G & the 5:30& 8:30 folks being so friendly, & welcoming me into the ACF family. 🙂 looking forward to many more w/out together. (135#,) T2 mid air :), blue&green bands on CTb

  5. Easy Rider aka Robert Hammond

    32:17 RX Nice to get that friday WOD in. It’s usually a good one. Great job everyone at 8:30.

  6. Disco D Nicole

    Hard!!
    38:09 (135, band asst, knee-ups)

  7. FPR

    20:15 (Rx)…thanks G and Will for your coaching. I was really trying to keep my butt down on the DL…not an easy task.
    Awesome job 930!!!

  8. Bobo

    23:38 RX. (180)
    had four days to drop four pounds for this wod. weighed in at 180.6 pre wod and 178.6 post wod. and that was without having to stop for a mid wod ‘cal’. hehe.
    was an exercise in futility trying to keep up with the mighty silverback today. way to crush it!
    way to go heavy timbo slice!
    had fun making barbella’s life hell after i finished. hehe.

  9. Silverback

    20:02 (Rx)
    I didn’t know what to expect today goven that my body felt wrecked from 5 days in a row & the last 2 WODs. But when the G said go, my body took over & I seemed to fly through this one. Not sayin’ it wasn’t painful though…

  10. Silverback

    Forgot to give props to Timbo. He stepped up in a big way today & tackled those heavy DLs. Way to fight Tim! That was a mental challenge that you met and beat.

  11. mario c

    20:20 Scaled to 5 reps of everything; green band; knee push ups; 85#.

  12. Tim

    thanks guys for the encouragement. going heavy was not my choice. When you weigh what I weigh and the WOD is BW, that equals going heavy

  13. JohnnyB

    30:48 RX (DL-155#) BW~145
    Thanks Coach D!

  14. chrissy c

    19:15 (Replaced DL & T2B with 2 sets of back extensions (15 reps each) and 15 GHDs) Further – black/purple band assist pull ups and not so hot CFPUs. Oh, and a run instead of a row in the beginning. All else RX 🙂
    Good to see ya Dennis!

  15. Monte

    33:36 RX
    Glad to get through this one, need consistency.

  16. Keith F

    38:00 Rx @ 170#
    That was rough. Thanks to Daniel, Grace and Peter for the push!
    Thanks to Grace and Peter for running the 500m with me!

  17. Will M

    Wolverine and RamROD need to be tested for HgH… They’re too strong for being so small. Me an Dozer sucked ass comparitively. or maybe it was just me who sucked it. Oh well….
    32:16(last C2B was more just PU’s)
    I sucked ass and really suffered/am still suffering for yesterday’s attempt at C-Note #’s.

  18. G

    27:24 (Rx @ 120#, BW 118) I was just a few seconds right behind SOS at the finish. Thanks for the push Ramrod! Also, thanks for the extra push and keeping me honest Peter.

  19. G

    Welcome Dylan, our of town visitor!
    Good job your first WOD G.Ware!
    Welcome on your 2nd WOD Kilani!
    Good to see Fam, Chalkman, Holly, MikeB, Brant, Jef and HTB back in action.
    @Kaylynn, your mechanics are coming along.
    @FPR, no prob…just helping you avoid the “cumulative effect” that is so sneaky. Focus on the movement in particular during any WOD where there is DL.
    @Tina Terminater, we are glad you are part of our tribe!
    @Gatekeeper, way to push yourself!
    @Keith F, awesome job on digging deep!
    @Timboslice, that’s a milestone!
    @Toddski, glad your shin is durable 🙂
    @Fam, it seemed like forever! Sure was a pleasant surprise to see you at 5pm!

  20. G

    @Will, too hilarious! HGH production is directly correlated to how fast the shirt comes off way before the WOD actually starts -haha!

  21. Gatekeeper < -III--------III-

    34:50 rx@150
    That was tough!
    Chrissy, your encouragement was vital.
    C-note, running with me and keeping me calm was what I needed. THANKS!
    G, thanks for the pointers.
    Good to see you to Macho!
    Also good to see Dbl D, Bullhorn, Chalkman, Mrs. Chief and everybody too!
    Thanks again G and Jim!

  22. Gatekeeper < -III--------III-

    34:50 rx@150
    That was tough!
    Chrissy, your encouragement was vital.
    C-note, running with me and keeping me calm was what I needed. THANKS!
    G, thanks for the pointers.
    Good to see you to Macho!
    Also good to see Dbl D, Bullhorn, Chalkman, Mrs. Chief and everybody too!
    Thanks again G and Jim!

  23. Gatekeeper < -III--------III-

    34:50 rx@150
    That was tough!
    Chrissy, your encouragement was vital.
    C-note, running with me and keeping me calm was what I needed. THANKS!
    G, thanks for the pointers.
    Good to see you to Macho!
    Also good to see Dbl D, Bullhorn, Chalkman, Mrs. Chief and everybody too!
    Thanks again G and Jim!

  24. Barbella

    35:02 (115#,k-pu’s,GreenBand)
    Bobo – LOVE you & HATE you for that…do it again! =0)

  25. Courtney Phelps (Court)

    It was an amazing and inspiring performance by our ACF athletes, and I want to again congratulate them for competing…a GREAT display of athleticism and hard work!!! And…thanks to everyone that came out to support the team, ACF had an amazing display of support!