4 Rounds
:20 Plank Jacks
-:10 Rest
:20 Side Pillar Reach Through
-:10 Rest
:20 Side Pillar Reach Through
-:10 Rest
:20 Superman Hold
-:10 Rest
—
“Gimme Shelter”
18:00 AMRAP
15 Box Jumps 24/20
12 Push Presses 115/75
9 Toes to Bars
WOD 11.14.2023
Every 2:30 for 5 Sets
1 :02 Pause Back Squat + 2 Back Squats @ 77% of 1 Rep Max
Weight stays the same for all sets
—
“You Gotta Move”
3 Rounds
75 Double Unders
30 American KB Swings 53/35
WOD 11.13.2023
Every 2:00 for 5 Sets
3 Tempo Strict Press (Fast Up, :03 down)
Starting at 70% of 1 Rep Max and increasing
—
“No Use in Crying”
4 Rounds
50 Air Squats
15 Ring Rows (Chest under rings)
5 Wall Walks
WOD 11.11.2023
“Chad” Hero WOD
1000 rucksack step-ups (45/35 lb) (20 in)
If you plan on doing this Rx please arrive at 8:30 so that you will have enough time to complete this.
Some of the scaling options
1. Slick/Beginner // No rucksack. You pick the height of the step-ups, Parnters
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups, Partners
3. Expert // 45# rucksack. Use 20″ box for step-ups.
Sara Wilkinson, GORUCK, and CrossFit present 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. For more information visit https://chad1000x.com/
From Sara Wilkinson:
“My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.
This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
WOD 11.10.2023
Every 3:00 for 5 Sets
5 Tempo Deadlift (:03 up, No rest at top, :03 Down, touch and go at the bottom)
Start at 50% of 1 Rep max and increase each set with good form
—
“Alicia Keys”
4 Rounds
30 Push Ups
20 Pull Ups
10 Deadlifts 185/135
WOD 11.09.2023
Hang Squat Clean
Every 2:00 for 7 Sets
Set 1-3: 2 Reps
Set 3 – 7: 1 Rep
Increase weight each Set, looking for 1 Rep Max
—
“If I Ain’t Got You”
7 Rounds
:30 Cal Echo Bike Sprint
-:30 Rest-
:30 Max Hang Squat Clean 135/95
-:30 Rest-“
WOD 11.08.2023
4 Rounds
:20 Leg Lifts
-:10 Rest
4 Rounds
:20 Plate Top Support Hold
-:10 rest
4 Rounds
:20 Ring Top Support
-:10 Rest
—
“Fallin'”
18:00 AMRAP
35 Wall Balls
8 Shuttle Runs
10 Ring Tuck to L Sit
WOD 11.07.2023
Every 2:30 for 6 Sets
3 Jerks (Split or Push/ Power)
Start at 60% of 1 Rep Max and increase each set
—
“Another Way to Die”
Every 1:30 for 6 Rounds
30 Jumping Alternating Lunges
Max Rep Shoulder to Overhead 185/135
WOD 11.06.2023
Front Squat
Every 2:00 for 5 Sets
2 Sets of 5 Reps@ 75% of 1 Rep
3 Sets of 5 Reps @ 77% of 1 Rep
—
“Heartburn”
4 Rounds
15 Lateral Bar over Burpee
15 Front Squats 115/85
75 Single Unders
WOD 11.04.2023
“Best Fraaans”
Partner WOD
27-24-21-18-15-12-9-6-3
Thrusters 95/65
Pull Ups
One person working at a time while the other rests
No Time Cap