Points of Authority

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


2 Sets:

1 Minute Bike

10 Kipping Swings

10 Jumping Squats

10 Behind the Neck Push Press (PVC or empty bar)

10 Overhead Squats (PVC or Empty bar)

10 Alternating Leg V-ups (each side)


2012 Chipper (Time)

For time:

10 Overhead Squats (155/105)

10 Box Jump Overs (24/20)

10 Thrusters (135/95)

10 Power Cleans (205/125)

10 Toes-to-Bar

10 Burpee Muscle-Ups

10 Toes-to-Bar

10 Power Cleans (205/125)

10 Thrusters (135/95)

10 Box Jump Overs (24/20)

10 Overhead Squats (155/105)

Target Time: sub 12 minutes

Time Cap: 18 minutes


Here is a throwback to the 2012 CrossFit Games and some great moments with Rich Froning and other elite athletes.

This is a unique chipper that we will work down and back up the rep scheme. We want mostly unbroken sets on movements. It is designed to be just at the edge of our ability to hang onto movements throughout while minimizing rest between movements.


Overhead Squat and Thrusters: Both of these weights should be moderate to heavy but weights we can hit in no more than 2 sets.

Box Jump Overs: These should be relatively fast and an easier portion of the workout due to the low number of reps. Jump, turn and repeat.

Power cleans: these should be at a moderate to heavy weight, but not one that we are worried about missing any reps or have difficulty catching in a good quarter squat position.

Toes to bar: Keep these fast, small number of reps here!

Burpee Muscle ups: These are challenging movements but there are only one set of them each workout so hammer down and move through!

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