Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
Same as Rx’d
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.
30-20-10 reps for time:
Single-leg squats
Pull-ups
20-15-10 reps for time:
Single-leg squats
Pull-ups
20-15-10 reps for time:
Air squats
Jumping pull-ups
//Benchmark
For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes
For time:
21 DB snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 DB snatches, arm 2
21 lateral burpees over the dumbbell
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes
For time:
15 DB snatches, arm 1 (15/25 lb)
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes
Post-workout
3 sets:
:30 plank hold
10-15 V-ups
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Same as Rx’d
Same as Rx’d
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest
Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
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!
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!
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.
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.
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.
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
For load:
Snatch
– Build to a 1-rep-max
Clean and jerk
– Build to a 1-rep-max
Same as Rx’d
5 sets:
3 snatches
5 sets:
2 clean and jerks
Pre-workout
On a 10:00 clock:
Handstand practice
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
For time:
10 ring dips
1,000-m row
10 ring dips
750-m row
10 ring dips
500-m row
For time:
10 box dips
700-m row
10 box dips
500-m row
10 box dips
300-m row
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Same as Rx’d
Same as Rx’d
Post-workout
8 sets:
:20 plank hold
:10 rest
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
– Rest 2:00 between rounds.
Hero WOD
RX
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
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)
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
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
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
Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
5 rounds for time:
10 jumping pull-ups
5 inchworms
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
AMRAP 10:
8/10-cal row
8 handstand push-ups
AMRAP 10:
8/10-cal row
4 handstand push-ups
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
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Both partners work at the same time.
For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Both partners work at the same time.
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees