Wednesday 11-29-23

 Wednesday 11-29-23

Snatch

Conditioning:

AMRAP 10

5 Pull-ups 

10 Thrusters (115/85)

Tuesday 11-28-23

 Tuesday 11-28-23

Conditioning:

AMRAP 15

5-10-15-20 and so on

DB Goblet Box Step Overs

DB Hang Clean and Jerks (Right Arm)

DB Hang Clean and Jerks (Left Arm)

DB (50/35)

Box (24/20)

Accessory Strength:

3-4 Sets

12-15 DB Pullovers

12-15 DB Kickbacks (each arm)

12-15 DB Split Squats (each leg)

Monday 11-17-23

 Monday 11-27-23

Skill Session:

Handstand Walk/Progressions 

Double Unders

Conditioning:

On the 4:00 x 5

18/15 Calorie Row 

15 Box Jumps (24/20)

12 Toes to Bar

*Slowest round is score.

Saturday 11-25-23

 Saturday 11-25-23

Teams of 3 or 4

“Conga” Style

4 Rounds

10/8 Calorie Row 

15 Kettlebell High Pulls

15 Lateral Jumps Over Parallette 

15 KB Russian Twists

10/8 Calorie Assault Bike

KB (53/35)

Friday 11-24-23

 Friday 11-24-23

AMRAP 24

11 Thrusters 

24 Hang Power Cleans

11 Air Squats 

24 Double Unders 

11 Kettlebell Swings

24 Front Squats 

11 Push-ups 

24 Lunges

BB (95/65)

KB (53/35)

Wednesday 11-22-23

 Wednesday 11-22-23

Push Press + Push Jerk

Conditioning:

On the 2:00 x 5/Rest 1:00

15/12 Calorie Row 

Max Burpee Box Jump Overs (24/20)

Tuesday 11-21-23

 Tuesday 11-21-23

Conditioning Part 1:

AMRAP 15

15 Wallball Sit-ups 

20 Plank Over Wallballs

25 Wallballs

WB (20/14)

Conditioning Part 2:

EMOM x 5

5 Chest to Bar Pull-ups + 5 Toes to Bar 

Rest 1:00

EMOM x 5

25 Double Unders + 10 Plank Up/Downs

Monday 11-20-23

 Monday 11-20-23

Front Squats

Conditioning:

Teams of 2

AMRAP 18

80 Ft Handstand Walk

160 Ft DB Front Rack Walking Lunges

320 Ft Shuttle Runs

DB (50s/35s)

Wednesday 11-15-23

 Wednesday 11-15-23

Conditioning:

1-2-3-4-5-4-3-2-1

Power Clean (95/65)

Push Press (95/65)

Back Squat (95/65)

Immediately into…

5:00 to establish 3RM Deadlift

Accumulate 10-15:

1 Wall Walk + 1 Strict Wall Facing Handstand Push-up

Tuesday 11-14-23

 Tuesday 11-14-23

Conditioning:

40-30-20-10

Toes to Bar

10-20-30-40

Calorie Row

Accessory Strength:

3-4 Sets

10 Hand Assisted Single Leg DB RDL each

10 DB Goblet Hold Tall Kneeling to Stand

10 Single Leg Stride Jumps each

Monday 11-13-23

 Monday 11-13-23

On the 1:30 x 6

1 Push Press + 2 Push Jerks

Conditioning:

AMRAP 10

30 Double Unders

20 Alternating DB Snatches (50/35)

10 Burpees Over DB

Saturday 11-11-23

 Saturday 11-11-23

CHAD 1000X

The Workout

1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20" box for step-ups.

“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”

— Sara Wilkinson

Suicide Awareness

The Veterans Day "CHAD" Hero WOD goes beyond the Veteran, CrossFit, and GORUCK communities — it is for everyone. Chad was the oldest of four siblings and a born overachiever. He was good at everything, but couldn’t reach out for help even to those of us who would do anything for him.

There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use "CHAD" as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love. Tomorrow is never promised.

To officially register:

https://chad1000x.com/

Wednesday 11-8-23

 Wednesdays 11-8-23

Front Squats & Back Squats 

Conditioning:

On the 2:00 x 5

7 Right Single Arm KB Overhead Squats

7 Left Single Arm KB Overhead Squats

7 Kettlebell Swings

KB (53/35)

*Slowest round is score.

Tuesday 11-7-23

 Tuesday 11-7-23

Conditioning:

AMRAP 15

5 Shuttle Runs

10 Double DB Clean and Jerks

5 Shuttle Runs

10 Double DB Burpee to Overhead

5 Shuttle Runs

10 Double DB Farmers Hold Reverse Lunges

DB(50s/35s)

Accessory Work:

4 Sets

10 Plank DB Pull Throughs

10 DB Bench Pull Overs

10 Feet Elevated Plate Walks

Monday 11-6-23

 Monday 11-6-23

Deadlifts

Conditioning:

EMOM x 6 (Alternating Movements)

10 Shoulder to Overhead (115/85)

10 Chest to Bar Pull-ups 

Rest 2:00

EMOM x 6 (Alternating Movements)

35 Double Unders

15 Hang Power Cleans (115/85)

Saturday 11-4-23

 Saturday 11-4-23

Teams of 2

AMRAP 18

2 Wall Walks

6 Push-ups 

10 Pull-ups 

14 Air Squats 

18 Kick Outs

40 Speed Steps

Into…

AMRAP 4

KB Russian Twists (53/35)

Friday 11-3-23

 Friday 11-3-23

Snatch

Conditioning:

AMRAP 10

20 Calorie Row 

10 Overhead Squats (115/85)

5 Burpees Over the Erg

Accessory Work:

3 Rounds Tabata

- Handstand Hold

- Tuck Hold

- Hollow Hang

- Arch Hang