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:
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Post loads and times to beyond the whiteboard.
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.
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.
WOD
Nov
2024
November 14, 2024
WOD:
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.
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.
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.
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.
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.
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
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.
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.