At CrossFit Christchurch we focus mainly on short WODs, couplets (2 exercises), Triplets (3) and strength work.
This for the simple reason, I believe, that most recover from shorter more intense WODs better than long, drawn-out marathon session - and the positive fitness changes are more potent.
But there times when you need a 'Chipper'. It accustoms one's mind to working through a physically demanding goal, and tests your determination to keep going.
Todays Chipper
5 Rope Climbs
10 Hand stand Press ups
20 Pull ups
30 Wallball
40 KB swing
50 Burpees
60 Double unders (or sub 180 singles if no DU's at present)
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