WOD

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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

()

6
Nov

110620

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30-20-10

Lunge

V-up

5
Nov

110520

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 DB Push Jerk

10 Burpees

10 Box jumps

4
Nov

110420

Crossfit Accolade – CrossFit

Metcon

Swing/Sit-up (Time)

50-40-30-20-10

American swings (53/35)

Sit-ups
Time cap: 16 Minutes

3
Nov

110320

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Cindy” (amended)

20 Minute AMRAP

5 Bent row (per side)

10 Push-ups

15 Air Squats