In consideration of the Thanksgiving Weekend, please note the following changes to our weekend schedule:

Thursday, Friday and Saturday 9:00am WOD ONLY.

Enjoy your weekend!

RX

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

INTERMEDIATE

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.

BEGINNER

1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.

Skill Work

Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold

RX

For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets:
3 snatches

5 sets:
2 clean and jerks

Skill Work

Pre-workout
On a 10:00 clock:
Handstand practice

RX

For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row

INTERMEDIATE

For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row

BEGINNER

For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row

RX

9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats

INTERMEDIATE

9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats

BEGINNER

9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats

Skill Work

Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.

RX

3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

INTERMEDIATE

3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

BEGINNER

3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

Skill Work

Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.

RX

10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skill Work

Post-workout
8 sets:
:20 plank hold
:10 rest

RX

Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

INTERMEDIATE

Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.

BEGINNER

Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.

“Nate”

Hero WOD

RX

AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

INTERMEDIATE

AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)

BEGINNER

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)

RX

3 rounds for time:
10 deadlifts (105/155 lb)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (105/155 lb)
10 burpees over the barbell

INTERMEDIATE

3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell

BEGINNER

2 rounds for time:
10 deadlifts (35/45 lb)
10 up-downs over the barbell

Straight into…

2 rounds for time:
10 front squats (35/45 lb)
10 up-downs over the barbell

Skill Work

Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.

RX

3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders

INTERMEDIATE

3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders

BEGINNER

3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders

AND/OR CHOOSE YOUR OWN ADVENTURE

RX

5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)

INTERMEDIATE

5 rounds for time:
10 pull-ups
20 handstand shoulder taps

BEGINNER

5 rounds for time:
10 jumping pull-ups
5 inchworms

Skill Work

Pre-workout
10:00 clock:
Find a heavy 1-rep snatch

RX

AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.

INTERMEDIATE

AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.

BEGINNER

AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.

Skill Work

Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.

RX

AMRAP 10:
8/10-cal row
8 handstand push-ups

INTERMEDIATE

AMRAP 10:
8/10-cal row
4 handstand push-ups

BEGINNER

AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)

As we honor our Veterans today, please remember those who are still fighting demons you can’t imagine.

Senior Chief Petty Officer Chad Wilkinson was born into the Navy. Both his uncle and father were SEALs (before his dad became a Marine One helicopter pilot) and Sara says it was what Chad was born to do. As a fellow military kid he, with his two brothers and sister, grew up on bases and he ultimately graduated from Camp Lejeune HS. After a year at UCF, Chad enlisted in the Navy and successfully completed BUD/S. After three deployments with SEAL Team Eight, Chad left service for almost three years. He re-entered and (as Sara recounts) rejoined and was selected to join SEAL Team Six out of VA Beach. Among many deployments in Afghanistan, Iraq and various places in Africa, Chad served for 21 years and was the recipient of the Silver Star. Chad was on active duty in Virginia Beach when he died by suicide on October 29, 2018. 

CHAD 1000X

// Partner

RX

For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.

INTERMEDIATE

For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Both partners work at the same time.

BEGINNER

For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Both partners work at the same time.

Skill Work

Pre-workout:
Every 2:00 for 5 sets:
3 snatches

Half Open 20.1

RX

5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees

INTERMEDIATE

5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees

BEGINNER

5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees

RX

4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest

INTERMEDIATE

4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest

BEGINNER

4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest

Skill Work

Pre-workout
3 sets:
10-20 GHD sit-ups
– Rest as needed.

RX

3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.

INTERMEDIATE

3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two dumbbells.

BEGINNER

3 rounds for time:
300-m run
16 walking lunges

HEAVY DAY

RX

5 sets of the complex for load:
3 squat cleans
1 jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads

RX

AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups

INTERMEDIATE

AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up

BEGINNER

AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups

Skill Work

Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.

Heavy Day

RX

For load:
3-3-3-3-3-3-3
Back squat

INTERMEDIATE

Same as Rx’d

BEGINNER

For load:
5-5-5-5-5-5-5
Back squat