Community. Coaching. Caring. Since 2009.
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 15 mins: Rows, Max UB Wall Ball; Rest; Wall Balls, and max rep Row CalAs many reps as possible in 15 mins of:
Row, 1000 m
Max Unbroken Wall Ball, 20/14 lbs, 10/9 ft
Rest 4 mins
50 Wall Balls, 20/14 lbs
max rep Row Calories
Push Press 5-4-3-2-1Push Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Team WOD: FT: Partner Wall Balls; 10x Deadlifts and Lateral BurpeesFor time:
100 Partner Wall Balls, 20/14 lbs
— then —
10 rounds of:
10 Deadlifts, 225/155 lbs
10 Lateral Burpees
For time:
50 Wall Balls, 20/14 lbs
— then —
7 rounds of:
7 Deadlifts, 185/135 lbs
7 Lateral Burpee Over Bars
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Alternate Row/Bike Cal, Thrusters, Toes-to-bars, and Rope ClimbComplete as many rounds as possible in 18 mins of:
12/8 Row/Bike Calories
12 Thrusters, 45/35 lbs
8 Toes-to-bars
1 Rope Climb, 15 ft
Opt. 1: CHAD1000XFor 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.
For time:
500 Box Step-Ups, 20 in
For time:
300 Box Step-Ups, 20 in
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.
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 CalTabata 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.
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
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
Chipper: Double Unders, Wall Balls, Box Jump Overs, GTO, Burpee PU ladderFor 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
