WOD

Refer A Friend

Invite A Friend To Check Us Out!
14
Nov

111420

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

“Hansen” (amended)

5 Rounds

30 American swings (70/53)

30 Burpees

30 Sit-ups

Time cap: 30 Minutes

13
Nov

111320

Crossfit Accolade – CrossFit

Skill

Teach: Pull-up Progression

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

12
Nov

111220

Crossfit Accolade – CrossFit

Skill

Teach: Barbell Clean

Metcon

Double DB DT (Time)

10 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(50’s/35’s)
Time cap: 20 Minutes

11
Nov

111120

Crossfit Accolade – CrossFit

With respect to all of our veterans

Skill

Teach: Barbell Front Squat

Metcon

Metcon (Time)

“Partner Chad”

1000 Box Step-ups

45/35 ruck sack and 20″ box

Time cap: 30 Minutes

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

To learn more or make a contribution visit: https://www.goruck.com/pages/chad-1000x
– Original workout with a ruck sack, so bring a weighted back pack or vest if you can, if not bring an empty backpack and add weights at the gym

– Choose a more appropriate box height if need be

– Both partners working together at the same time towards the cumulative goal…keep your distance but talk, motivate and support one another

10
Nov

111020

Crossfit Accolade – CrossFit

Skill

Teach: Barbell Deadlift

Metcon

Metcon (AMRAP – Reps)

16 Rounds

:20 SDHP

:10 Rest

:20 Singles

:10 Rest

9
Nov

110920

Crossfit Accolade – CrossFit

Skill

Teach: Barbell Push Jerk

Metcon

Metcon (Time)

21-15-9

Pike push-up

V-up

Then,

21-15-9

Dip

Alt. V-ups

Then,

21-15-9

Push-up

Sit-up

Time cap: 16 Minutes

7
Nov

110720

Crossfit Accolade – CrossFit

Metcon

A: Metcon (Time)

3 Rounds

400m Run

4 Handstand walk around the box

Time cap: 12 Minutes
3 Minutes Rest before part B.

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

14 Cleans

14 Dips

50 Double unders

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6
Nov

110620

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30-20-10

Lunge

V-up