CrossFit – Sat, Nov 11


CrossFit – Sat, Nov 11


Upcoming Important Dates!

Saturday 11/11 is our Veteran’s Day Hero WOD CHAD!!!!

We hope everyone is excited and can’t wait to see you all in the box this Saturday!!

Why CHAD ? Read Here

Monday 11/13 – 9:30AM Class Only (Veteran’s Day Observance)

Saturday 11/18 – Friendsgiving !!! Signup on the whiteboard at the box !

Westshore CrossFit – CrossFit


On a 5:00 clock with a partner: (No Measure)

10 synchronized high knees in place

5 leg swings/ leg

10 synchronized walking lunges

5 upward dog or press-up stretches

5 synchronized step-ups (any height)

BenchMark WOD

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Individual: 1,000 Box Step-Ups (20 in)


For time with a partner:

1000 step-ups (20 in)

– You go, I go.

Cool Down

1 set:

2:00 foam roll quads

1:00 foam roll calf/side

1:00 figure-4 glute foam roll/side