Warm-up 2:00 Bike, row, ski 3 sets: 10 PVC pass through lunges:15 Bar hang:15 Jump rope10 Pineapple pickers WOD 20 Minute AMRAP 5 Power snatches 115/755 Toes-to-bar20 Double-unders20 Deadlifts 115/75Read more

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB Bench press10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%3 80%2 85%2 85% WOD 5 sets for max reps: :30 Ring push-ups:30 Rest:30 Strict supine pull-ups:30 Rest:30 Wall balls 20/14:30 RestRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts20 Mountain climbers Strength/Skill Push Jerk 3-3-3-3-3 85% WOD 1,000 Meter row or ski25 Power cleans 135/9530 Burpees over the barRead more

Holiday schedule: 8:30 Sweat, 9:30, 10:30 WOD “Chad” 1,000 box step-ups completed with a partner or individual. The Step Up Foundation Navy SEAL Senior Chief Chad Wilkinson Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind a wife, two kids, and countless other friends and family members. Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran suicide and prevention through her nonprofit, The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” Every year on Veterans Day, it unites people around the world with the workout CHAD1000X. The workout consists of 1,000 step-ups with a...Read more

WOD 3 Rounds with a partner: 400 Meter run30 Walking lunges30 Pull-ups Then, 3 Rounds with a partner: 400 Meter run30 Wall balls30 Burpees -Partners run together; split the remaining work.Read more