OUR WORKOUTS

Veterans Day Warm Up Workout:

For Time:
200 Box Step Ups 24/20”

‘Sara Wilkinson and GORUCK present the hero CrossFit workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.’

For those interested in the FULL Hero workout “Chad”… it is 1,000 Box Step Ups at 24/20” for time!

*Today we’ll be doing 200 reps for time (but, as a warm up!) to honor our Veterans, the Wilkinson family, and the Chad1000x organization.

WOD

AMRAP 20

10 Strict HSPU / or / DB Strict Press

10 Deadlifts 225/155

40 Double Unders

20/15 Cal Row

LIVINGFIT APPAREL ORDER IS LIVE (orders due in 11/16/2021!!)

ORDER HERE

SKILL / STABILITY

EMOM 12 (4 Rounds)

Min 1- Handstand Hold / or / Overhead KB Hold / or / Handstand Walk & Progressions

Min 2- L - Sit Hold / or / Variation

Min 3- 5/5 SLOW Tempo Single Leg Split Squat (use DB’s at your side if needed)

WOD

AMRAP 15

10 Box Jump Over 24/20”

20 Alt. DB Snatch 50/35

200m Run / or / 20 burpees

15 Pull Ups

LIVINGFIT APPAREL ORDER IS LIVE (orders due in 11/16/2021!!)

ORDER HERE

STRENGTH

Shoulder Press

5x2 @ 85% of 1RM (or Slightly heavier than 11/03/2021)

WOD

For Time:

30-20-10

DB Bench (2x50/35)

Push Ups

Then…

30-20-10

DB Front rack lunges (2x50/35)

DB Front Squats (2x50/35)

*Target time 15 min

*Time Cap 18 min

ORDER YOUR LIVINGFIT APPAREL HERE!

WOD

EMOM 28 (7 Rounds)

Alt. Between…

Min 1: 10/7 Echo Bike Cal

Min 2: 5 Power Snatch 115/80

Min 3: 12/9 Cal Row

Min 4: * Toes To Bar

*You choose number of reps!

Heavy Day

Part 1:

5x3 Squat Cleans @ 80% of 1RM

Part 2:

Take 10-15 min to build to a 1RM Push Jerk

Part 3:

5x3 Clean Pull @ 100% of 1RM Clean

Part 4:

5x5 High Hang Clean Shrug @ 100% of 1RM Clean

WOD

For Time:

4 Rounds:

6 Lateral Burpee over bar

9 Thrusters 95/65

12 Pull Ups

Then…

150 Double Unders / 300 Singles

Then…

4 Rounds:

15 Burpee Box Step Ups 24/20”

18 Wall ball 20/14

21 Russian KB Swings 53/35

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift 185/125

Bench Press 115/80

Power Snatch 95/65

SKILL

EMOM 9 (3 Rounds)

Alt. B/T…

Min 1) Double Under

Min 2) Chest To Bar

Min 3) L Sit

*Choose a number of reps and/or a scaled variation to practice! The goal of this EMOM is to improve your technique on C2B and Jump rope -AND build your capacity on the L Sit or a L Sit Variation!

WOD

3 Rounds (Fight Gone Bad Style)

1 Min Max Reps Echo Bike Cals

1 Min Max Reps Wall Balls 20/14

1 Min Max Reps Hand Release Push Ups

1 Min Max Reps V Ups

Rest 1 Min

Heavy Day

Part 1:

Every 90 Sec for 15 Min (10 Sets)

1 Squat Clean + 1 Front Squat @ 75-80% of 1RM Clean

Part 2:

Shoulder Press

5x3 @ 80% of 1RM

WOD

”Fraser 40” Capacity Builder

EMOM 40 (10 Rounds)

Min 1- *Toes to Bar (*You choose the reps)

Min 2- 12/9 Cal Row

Min 3- 12 Box Jump 24/20” (Use a taller box if needed!)

Min 4- 20 KB Swings 53/35 / or / 20 Alt DB Snatch

*if you did last week’s Fraser 40, aim to do more T2B than what you did last time!

STRENGTH

Deadlift 6 x 2 @ 87% of 1RM

WOD

Retest from: Saturday 06/26/2021

WOD

Part 1)

AMRAP 7

20/15 Cal Echo Bike

30 Alt. DB Snatch 50/35

Rest 3 Min

Part 2)

AMRAP 7
20 Toes to Rings (Using the high Rings)

20 Push Ups

Rest 3 Min

Part 3)

AMRAP 7

30 Wall Balls 20/14
20 Burpees

Rest 3 Min

WOD

RETEST from 09/24/2021

50/35 Cal Row

Then…

2 Rounds

30 Double DB Ground To Overhead (2x35/25#)

30 DB Thruster (2x35/25#)

30 Burpee Pull Ups

Then…

50/35 Cal Row

*Target 19:00-22:00 Minutes

*Cap 30:00 Minutes

WOD

“FRASER 40”

EMOM 40 (10 Rounds)

Alternate Between….

Min 1- 7 Burpee Box Jump Over 24/20”

Min 2- 10/7 Echo Bike Cals (finish under :30 sec)

Min 3- 10 Alternating DB Front Rack Lunges (2x50/35#)

Min 4- Toes To Bar *You choose # of reps!

WOD

CompTrain’s Machete at 115

For Time:

1 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

2 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

3 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

4 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

5 Rounds of “Macho Man”

50 Double Unders / or / 100 Singles

*25 Min Time Cap

*1 Round of Macho Man =

3 Power Cleans

3 Front Squat

3 Push Jerks

RX= 115/80

”Heavy Day”

Part 1)

10x1 Snatch Balance

*Start light and build over the 10 sets toward 80% (or Higher) of your 1RM Snatch.
*if you completed this on 10/07/2021, aim for heavier than last time!

Part 2)

EMOM 10

1 Power Snatch + 1 Hang Power Snatch @ 70% of 1RM Snatch

*This portion is not designed to be heavy or super taxing.

*Use a weight that allows you to improve your technique and speed.

Part 3)

Snatch Deadlift (6 Sets of 3)

2x3 @ 100% of 1RM Snatch

2x3 @ 110% of 1RM Snatch

2x3 @ 120% of 1RM Snatch

STRENGTH

EMOM 21

Min 1- *Strict Hand Stand Push Up / or / a variation

Min 2- 10/7 Cal Echo Bike

Min 3- *Strict Chest to Bar Pull Up

*You choose the number of reps!

WOD

3 Rounds:

500m/400m Row

40 Russian KB Swings 53/35

30 Push Ups (Scale to a progression that allows you to move fast and use FULL R.O.M.)

Time Cap: 14 Min

In Honor of Laurie!

WOD

1-2-3-4-5-6-7-8-9-10

Power Clean 155/105

*After every round of power cleans complete one round of “Cindy”

*One Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats.

STRENGTH

Push Jerk 7x2 @ 80% of 1RM Jerk

WOD

AMRAP 11
30 Double Unders
5 Hang Power Snatch 95/65

7 Bar facing Burpees

9 Push Jerks 95/65

WOD

AMRAP 20

200m Run

10 Deadlift 225/155

200m Run

10 DB Bench Press 50/35

200m Run

10 Strict Pull Ups