WOD & Blog
Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Kettlebell & Dumbbell Snatch
5 Rounds, alternating every minute on the minute (EMOTM) as follows
Odd Minutes:
1:00 x KB or DB Snatch
3 reps (L) + 3 reps (R)
*Climb in weight as able, practice touch and go sets across.
Even Minutes:
1:00 x Row (meters)
**Warm-up and Prime for Rowing movement efficiency and build intensity across each round.
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“251115”
3 Rounds for time of
Row 500m
45 x Abmat Sit-ups
15 x KB/DB Snatch (L)
15 x KB/DB Snatch (R)
15 x Lateral Burpees over KB/DB
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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I. Dynamic Indoor Run Ladder & Hollow Rocks
II. Set-up, Training Flow & Movement Review
Impact/Focus: Gymnasty Strength Baseline
4-5 Rounds on a 2:30 clock as follows;
5,7 or 10 reps x Strict or Kipping Pull-ups
5,7 or 10 reps x Strict or Kipping Ring Dips
Each 2:30 breaks down to the following splits:
:30 x Pull-ups
:30 x Rest
:30 x Ring Dips
1:00 x Rest
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Fight Gone Bad!”
Three rounds for max reps/kcal of
1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/20”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest
NOTES:
Those that need a reprieve from box jumps may perform a Slamball or one of two substitute plyometric movements as applicable.
**Partner/Team version highly encouraged for today’s Benchmark smasher, each round is :90 seconds long with one athlete working at a time and splitting work/rest anyway.**
Scores today are total reps and kcal combined for one final number.
An additional challenge should you choose to accept;
If able to hit 300 reps in 3 Rounds, ante up for a five round bender of metabolic proportions.
Get some, freaks.
Post total rep count (points) to comments.
Read MoreWarm-up Drills
I. Dynamic Indoor Run Ladder & Hollow Rocks
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch 1RM
Against a 15:00 Running Clock
Establish a 1RM Power or Full Snatch
*Use as many sets as needed across the 15:00 to build a true 1RM attempt/lift.
Post scores to comments.
“Snatch Select”
12:00 Ascending AMRAP of
Double-unders x 5-10-15…(+5 reps per round)
10 x Push-ups
10 x Power Snatch or 1arm DB Power Snatch (95/65lbs or 50/35lbs)
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Pliability/ROMWOD: “Lower Body” Routine x 20:00
METCON: “Recovery AMRAP”
12:00 AMRAP of
Row 18/12kcal
20 x Abmat Sit-ups or Hollow Rocks
50ft Bear Crawl (25ft forward + 25ft reverse)
NOTES: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development/Extra Fun:
4 Rounds for Quality of
8 x Front Scales (4L+4R)
8 x Back Scales (4L+4R)
30ft x Rollerboard Crawls or Alligator Walks
3 x Inverted Burpees or :15 Handstand Hold
10 x GHD Back Extensions
NOTES: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Dynamic Indoor Run Ladder & Hollow Rocks
II. Set-up, Training Flow & Movement Review
“CHAD1000X”
For time
1,000 weighted step-ups
♀ 35-lb Ruck, Weight vest or Dumbbell 20-inch box
♂ 45-lb Ruck, Weight vest or Dumbbell 20-inch box
Post time to comments.
Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 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.
Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.
Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.
To reduce the complexity of the step-ups, reduce the height of the box.
In case of injury or limitation, perform unweighted step-ups.
Intermediate option:
For time:
1,000 weighted step-ups
♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box
Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box
Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.
***REGISTER FOR THE CHADX1000 EVENT AT ROGUE.COM LINKED HERE.***
The United States Marine Corps, 250 Years: Born November 10th, 1775 at the Tun Tavern in Philidelphia, Pennsylvania.
Three Heroes await… “NATE”, “ABBATE”, ZEMBIEC”
Select one of the following Hero WODs for today’s evolution:
“NATE”
20 Minute AMRAP of
2 x Muscle-ups
4 x Handstand Push-ups
8 x American Kettlebell Swings (32/24kg)
Post scores to comments.
“ABBATE”
For time
Run 1 mile
21 x Clean & Jerk (155/105lbs)
Run 800m
21 x Clean & Jerk (155/105lbs)
Run 1 mile
Post scores to comments.
“ZEMBIEC”
5 Rounds for time of
11 x Back Squat (185/125lbs)
7 x Strict Burpee Pull-ups
Run 400m
NOTES: During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Rowing and Run substitutions, Scaling & Additional Points of Performance and training intentions will be covered during the whiteboard brief.
Post time to comments.
Read MoreWarm-up Drills
I. Pliability Routine x 14:00 or Coach’s Choice
II. Mobility Drills
“Kick Flick”
Complete for time vs. a 12:00 time cap
21-18-15-12-9-6-3 reps of
Push Press (95/65lbs)
Medicine Ball Cleans (20/14lbs)
Toes-to-Bar (Scaling: Knee Raises/V-ups/Reverse Crunches)
Then… Immediately move into the following:
8:00 x Establish a 1RM Thruster (from the deck)
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Pliability Routine x 14:00 or Coach’s Choice
II. Mobility Drills
Impact/Focus: Erging & Ring Dips
Against a 12:00 Running Clock work through the following for as many rounds of Quality/Efficiency as able; emphasis is on order of operations, efficiency and power output on the Rower as well as strict, full range of motion development on the Rings or Static Dips.
Row 350/250m
7-10 x Strict Ring Dips
or…
:10 hold at the top of the Ring Dip
+
:10 hold at the bottom of the Ring Dip
Post scores to comments.
“Serpentine”
For time vs a 14:00 time cap
55 x Bumper Plate Devil’s Press (45/35lbs)
55 x Wallball (20/14lbs)
55 kcal Row
55 x Wallball (20/14lbs)
NOTES: Athletes looking for some potent open prep will find Rx+ options and time cap adjustments for this thrasher today. Bring it, Ninjas. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Dynamic Indoor Run Ladder
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk
Warm-up Sets/Reps building to a starting or working weight.
Climb weight across sets as able or work touch and go/Benchmark “Grace” priming sets.
Versus a 10:00 Running Clock work through as many rounds for quality movement, technique and/or load
Power Clean & Jerk x 5-3-1-5-3-1
*Building to metcon weight or climb to a heavy single rep on the day.
Post scores to comments.
“Grace”
30 x Clean & Jerk (135/95lbs)
Notes:
Grace is one of the fastest CrossFit benchmark workouts.
Reduce the load as necessary, weighing proficiency with these Olympic lifts so you can perform multiple reps unbroken and complete all the reps in less than 10 minutes.
Compare to scores from 10.14.2024 linked HERE.
Post scores to comments.
Post Benchmark Recovery Metcon
10:00 AMRAP of
GHD/Abmat Sit-ups x 21-18-15-12-9-6-3
Run Ladder (20,30,40,50,40,30,20ft = 1 set)
NOTES: Scaling and additional points of performance will be covered during the whiteboard brief.
Post scores to comments.
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