CrossFit – Sat, Nov 11
Announcements
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
Warm-Up
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 downward dog
5 synchronized step-ups (any height)
10 scorpions / leg
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
SX :
Individual: 1,000 Box Step-Ups (20 in)
OR
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