Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

Nov
2024

November 18, 2024

Strength:

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set. Rest 2-3 minutes between sets.

WOD:

Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Post loads and times to beyond the whiteboard.

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WOD

Nov
2024

November 17, 2024

Partner Conditioning:

In teams of 2, ball must be held for bike calories to continue:

4 rounds for time of:

D-Ball Hold, 100/70 lbs

15/10 Bike Calories

WOD:

8 rounds for time of:

8 Dumbbell Power Cleans, 50/35 lbs

Bear Crawl, 40 yd

Post times to beyond the whiteboard.

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WOD

Nov
2024

November 16, 2024

Conditioning:

500m row x 3, time trial, 2 minutes rest between attempts

WOD:

Complete as many rounds as possible in 15 mins of:

5 Medicine Ball Slams, 50/40 lbs

10 Push-ups

15 Air Squats

Post loads and times to beyond the whiteboard.

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WOD

Nov
2024

November 14, 2024

WOD:

Bradshaw

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225/155 lbs

12 Pull-ups

24 Double Unders

Post times to beyond the whiteboard.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

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WOD

Nov
2024

November 14, 2024

Strength:

Hang squat clean, 3-3-3-3-3

WOD:

3 rounds for time of:

30 Wallballs, 20/14 lbs

3 Rope Climbs

Post loads and times to beyond the whiteboard.

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WOD

Nov
2024

November 13, 2024

Strength:

Turkish getup, 4-4-4-4-4, (2 each arm)

WOD:

Complete as many rounds as possible in 13 mins of:

3 D-Ball Over Shoulders, 100/70 lbs

5 Strict Toes-to-bars

7 Machine Calories

Post loads and rounds to beyond the whiteboard.

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WOD

Nov
2024

November 12, 2024

Strength:

Close grip bench press, 5-5-5-5-5

WOD:

5 rounds for time of:

10 Hang Power Snatches, 95/65 lbs

20 AbMat Sit-ups

Post loads and times to beyond the whiteboard.

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WOD

Nov
2024

November 10, 2024

WOD:

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to beyond the whiteboard.

CHAD1000X HERO WORKOUT

Presenting the hero 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

CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans but also to help be part of the solution through the support of The Step Up Foundation and other veteran health initiatives.

This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X

For additional information on the CHAD1000X Hero Workout: https://chad1000x.com

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WOD

Nov
2024

November 10, 2024

Midline:

Tabata Deadbug

Tabata Side Plank

Tabata Side Plank

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

Complete as many rounds as possible in 15 mins of:

20 Alternating Russian Kettlebell Swings, 53/35 lbs

10 Grappling Sit Throughs

5 Feet Elevated Ring Rows

Post rounds to beyond the whiteboard.

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WOD

Nov
2024

November 9, 2024

Team Conditioning, in teams of 3-4:

Complete as many rounds as possible in 12 mins of:

12/9 Echo Bike Calories Suicide Sprint, 20 yd

WOD:

5 rounds for time of:

20 Alternating Dumbbell Snatches, 50/40 lbs

15 Burpee Box Overs, 24/20 in

Post rounds and times to beyond the whiteboard.

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