WOD

8AM Bootcamp, 9AM and 10AM Crossfit Classes only.

Gym closed tomorrow (New Years Day)

HERO WOD

“CHAD WILKINSON”

1,000 Box Step-Ups (20 in)

*Wear a 45# Pack or Vest

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

Scheduling Announcements:

December 31st: 8am bootcamp 9,10AM Crossfit Only

January 1st: Gym Closed

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Open Gym 10AM to Noon

COMPLETE IN SET TIME 

From 0:00 – 8:00

75 Wall Balls (20/14)

1:00 Plank on Elbows

25 Russian KB Swings (70/53)|(53/35)

From 8:00 – 16:00

50 Wall Balls

1:00 Plank on Elbows

50 Russian Swings

From 16:00 – 24:00

25 Wall Balls

1:00 Plank on Elbows

75 Russian Swings

*Complete all the work in the allotted time, rest the remainder of time until the next work period 

Scheduling Announcements:

December 31st: 8am bootcamp 9,10AM Crossfit Only

January 1st: Gym Closed

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8AM Bootcamp

9AM WODS

Workout 

EMOM x 21 MINUTES 

Minute 1 – 10 DB Up/Downs (35/25)|(25/15)

Minute 2 – 50 Double Unders

Minute 3 – 12 C2B Pull-ups or 8 Strict Pull-up 

CORE FINISHER 

3 Sets

20 Weighted Tuck Hold Single Leg Lowers

-rest :30-

:30 Side Plank Hip Lifts + :30 Side Plank Hold

Repeat on opposite side with no rest

-Rest :30- 

Scheduling Announcements:

December 31st: 8am bootcamp 9,10AM Crossfit Only

January 1st: Gym Closed

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WOD

Strength/Skill 

SNATCH COMPLEX 

Above the Knee Snatch

Below the Knee Snatch

*Spend 15:00 Building to a quality set 

Workout 

8 ROUNDS FOR TIME 

200m Run

3 Hang Snatch (135/95)|(95/65) 

Scheduling Announcements:

December 31st: 8am bootcamp 9,10AM Crossfit Only

January 1st: Gym Closed

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WOD

Strength/Skill 

EMOM x 10 MINUTES 

3 Sumo Deadlift

*Double overhand grip, same as you will use in the SDHP. 

Workout 

5 ROUNDS FOR MAX REPS 

:30 Sumo Deadlift High Pull (75/55)|(65/45)

-Rest :30-

:30 AbMat (or GHD Sit-ups)

-Rest :30-

:30 Assault Bike

-Rest :30- 

BANDED STRETCHING — HAMMIES 

3:00 Banded Hamstring Stretch (ea/side)