10 min amrap
5 burpees
10 kb swings
5/5 kb wind Mills
30 dubs
4 rds
-20 alt hammer curls 3121
-25 anchored sit ups 31×1
-10 glute bridge DB bench 3111
3 rds For time (12 min cap)
15 hang cleans 135/95
15 back squats
60 dubs
10 mins Continuous Movement – Controlled, Not for Speed Pace:
5 Burpee Broad Jumps
5 Dumbbell Cross Body Romanian Deadlifts/arm @ 30X0
Down and back Dual Kettlebell Overhead Carry
:30sec Hollow Hold Scissor Kicks
Watch whole video to find your version
20 minutes
14 min amrap
5 ohs 135/95 (185/120)
10 t2b
15 wall balls
20 deadlifts
3 rds
10 lateral banded steps (band ankles)
10 banded goblets squats (band knees)
:30 d ball ankle stretch (feet together)
32X1 tempo
hold perfect tempo
4*:30 wall facing handstand hold (perfect hollow)
RX+ 10 shoulder taps again must maintain good positions
keep legs on ground
5 rds for time (10 min cap)
10 alt hang db squat snatch 50/35
30 dubs
1 squat clean 155/105 (245/170)
10 min continuous pace
10 cals rower
15 pause squat jumps(pause at 90 degrees)
10 double kb cleans
30 dubs
add 5-10 lbs
3*:20 sec chin over bar hold or rings to chest hold(ring row)
9 min amrap
7 jerks 135/95 (185/120)
8 wall balls
9 toes 2 bar
For time
100 my climbers
50 dubs
75 Russian twist
50 dubs
50 med ball sit ups
50 dubs
25 toes 2 bar
50 dubs
1000 box step ups for time
45/35 back pack
20inch box for all
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.”
From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”
10 mins keep moving
2 hollow wall walks
Down back walking lunge
:30 plank up downs
15 kb swings
4 rds
-5 Strict press 3111
-:30 double kb front rack hold 90°
– 5 strict pull ups (c2b) 2111
8 min amrap
3/3/6/6/9/9…..
Burpees
Deadlifts 185/120 (245/185) *must ride weight down no drops or stop and do 10/8 cals bike
4 Rounds Continuous –
Assault Bike 60sec Easy (build pace each set a little)
5 seated box jumps step down 30/24
6 Single Arm Dumbbell Cuban Press/arm
11 min amrap
1 squat snatch 95/65 (155/105)
3 hang power cleans
5 jerks
25 dubs
30 clean and jerks @ 225/155
Every 2 minutes *15 rds
10 no push up burpees(hold a tight plank position)
10 v ups(scale to tuck ups)
