Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author: snoridgecf
WOD 2025.11.11
Opt. 1: CHAD1000X
For time:
1000 Weighted Box Step-ups, 45/35 lbs, 20 in
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.
Opt. 2: 1/2 Chad (Box Step-up: 500 FT)
For time:
500 Box Step-Ups, 20 in
Opt. 3: 1/2 Chad (Box Step-up: 300 FT)
For time:
300 Box Step-Ups, 20 in
What Is CHAD1000X?
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together annually on Veteran’s Day in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support Veteran Mental Health Initiatives through The Step Up Foundation, an organization Sara founded in Chad’s honor to change the narrative concerning the number of veteran suicides by dramatically expanding awareness regarding the effects of blast wave injury, traumatic brain injuries, and post traumatic stress.
WOD 2025.11.10
Back Squat 8-8-8
Back Squat 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata: Row Cal, AbMat Sit-ups, Box Jumps, and Row Cal
Tabata Row Calorie
Tabata AbMat Sit-up
Tabata Box Jump, 24/20 in
Tabata Row Calorie
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 2025.11.08
Team WOD: “Hold On”
For time:
Kettlebell Goblet Squat Hold, 53/35 lbs
40 Deadlifts, 225/155 lbs
— then —
Partner Chin Over Bar Hold
60 Hand Release Push-ups
— then —
Partner Deadlift Hold, 225/155 lbs
Row, 1000 m
— then —
Partner Run, 100 m
80 Kettlebell Swings, 53/35 lbs
— then —
Overhead Plate Hold, 45/25 lbs
100 Air Squats
Solo WOD: 2 RFT: Run, Pull-ups, Deadlifts, Push-ups, KB Swings, Goblet Squats and Row
2 rounds for time of:
Run, 100 m
10 Pull-ups
15 Deadlifts, 225/155 lbs
20 Hand Release Push-ups
25 Kettlebell Swings, 53/35 lbs
30 Kettlebell Goblet Squats, 53/35 lbs
Row, 200 m
WOD 2025.11.07
Chipper: Double Unders, Wall Balls, Box Jump Overs, GTO, Burpee PU ladder
For time:
50 Double Unders
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Box Jump Overs, 24/20 in
20 Ground-to-Overheads, 135/95 lbs
10 Burpee Pull-ups
20 Ground-to-Overheads, 135/95 lbs
30 Box Jump Overs, 24/20 in
40 Wall Balls, 20/14 lbs, 10/9 ft
50 Double Unders
WOD 2025.11.06
E2MOM 2 mins for 12 mins: Snatch + Overhead SquatFT: Overhead Squats and Row
For time:
5 Overhead Squats, 115/75 lbs
10 Row Calories
6 Overhead Squats, 115/75 lbs
12 Row Calories
7 Overhead Squats, 115/75 lbs
14 Row Calories
8 Overhead Squats, 115/75 lbs
16 Row Calories
9 Overhead Squats, 115/75 lbs
18 Row Calories
10 Overhead Squats, 115/75 lbs
20 Row Calories
9 Overhead Squats, 115/75 lbs
18 Row Calories
8 Overhead Squats, 115/75 lbs
16 Row Calories
7 Overhead Squats, 115/75 lbs
14 Row Calories
6 Overhead Squats, 115/75 lbs
12 Row Calories
5 Overhead Squats, 115/75 lbs
10 Row Calories
WOD 2025.11.05
Push Jerk 2-2-2-2
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Single Arm DB STO, Toes-to-bars, and Pull-ups
21-15-9 reps, for time of:
Single Arm Dumbbell Shoulder-to-Overhead, 50/35 lbs
Toes-to-bar
Single Arm Dumbbell Shoulder-to-Overhead, 50/35 lbs
Pull-up
WOD 2025.11.04
WOD 2025.11.03
Deadlift 2RM
Log your best Deadlift 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
5 RFT: Box Jumps and Deadlifts
5 rounds for time of:
10 Box Jumps, 30/24 in
10 Deadlifts, pick load
Rest 1 min
CrossFit Starts the Hype Early: 2026 Open Announcement Locations Revealed
WOD 2025.11.01
Solo WOD: Frankenchipper 2.0
For time:
Run, 800 m
30 Kettlebell Swings, 53/35 lbs
21 Thrusters, 75/55 lbs
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Team WOD: Team Frankenchipper 2.0
For time:
Partner Run, 800 m
60 Kettlebell Swings, 53/35 lbs
42 Thrusters, 75/55 lbs
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps, 24/20 in
60 Partner Alternating Wall Balls, 20/14 lbs