Warm-up

Today in the United States, we celebrate Veterans Day to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. As a fitness community, it is traditional to perform a Hero WOD on this day, much like we performed the workout “Murph” on Memorial Day to honor those we’ve lost. Here at Community Fitness Club, we will perform the workout “Chad” today 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. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

This workout is very challenging. It consists of 1000 box step-ups performed while wearing a ruck pack. It is meant to be long and slow. However, beginner and intermediate athletes should definitely scale the load and volume. Let’s honor our nation’s veterans while also being respectful of our own fitness capabilities!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

1000 box step-ups (20in.)

**Wear a ruck pack (45/35lb)*

Warm-up

Yesterday was tough! Let’s recover a bit with a 21 minute EMOM (“Every Minute On the Minute”) in which we will row for as many calories as possible during the first minute, perform as many sit-ups as we can during the second minute, and rest during the third minute. This will continue for 7 rounds until the 21 minutes are complete. Remember, if you’re feeling exceptionally tired or sore after yesterday, you can take it a little slower today. Just do your best!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

21 minute EMOM:

Minute 1: Max calorie row

Minute 2: Max abmat sit-ups

Minute 3: Rest

Warm-up

It’s hump day, Community Fitness Club! In today’s workout you will complete as many rounds of 9/6 calories on the air bike (9 calories for men, 6 calories for women), 6 burpees, and 3 power cleans as you can in 14 minutes. Please note that the power cleans are a bit heavier than usual today. Pick a weight that is challenging but that you can still move with good form. If your form deteriorates as the workout progresses, please drop down to a lighter weight. No workout is worth getting injured over!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

14 minute AMRAP:

9/6 calorie air bike

6 burpees

3 power cleans (125lb, 95lb)

Warm-up

Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”) in which we will complete as many rounds of 10 kettlebell swings, 10 alternating lunges, and 20 double unders as we can during the 12 minute workout period. Move quickly but carefully throughout the workout, and scale as needed. You will still get in a good workout even if you modify the movements, weights, or rep scheme!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

12 minute AMRAP:

10 American kettlebell swings (53lb, 35lb)

10 alternating lunges

20 double unders

Warm-up

TGIF, Community Fitness Club! Last week we performed the benchmark workouts “Cindy” and “Christine”. Today we will end the week with yet another benchmark WOD known as “Jackie” which consists of a 1000 meter row, followed by 50 empty barbell thrusters and 30 pull-ups. Pick scaling options that allow you to complete the thrusters and pull-ups in large sets!

If you are an experienced athlete and feel capable, please perform the following WOD:

Jackie

Experienced:

For time:

1000m row

50 thrusters (45lb, 35lb)

30 pull-ups