Sunday, November 7, 2020
Pictured above: Just say no to butt rash. Rest Day (aka Emily) working those abs during a recent Saturday WOD.
WORKOUT OF THE DAY
2. RUSH HOUR
On the 4:00 x 5 Rounds
Machine calories (Row=20/14, Bike=15/10*, or 200m weighted run)
10x Bar-facing burpees
5 PSn 135/95
Score= slowest round
20 Minute cap
2. BACK SQUAT
10x @ 67% of 1RM BS
8x @ 74%
6x @ 80%
4x @ 85%
2x @ 90%
Today, we honor Navy SEAL Chad Wilkinson in this Hero WOD
1000 Box step ups (20/16) wearing weighted pack or empty BB (45/35).
Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.
Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.
CrossFit Games Director Dave Castro along with Jimi Letchford, James Hobart, and Adrian Bozman completed this workout on December 14, 2018 to pay tribute to Castro’s friend and fellow SEAL. After Castro posted the workout to social media to raise awareness of Veteran suicide, the work-out quickly became popular and well-known to the entire CrossFit community.
A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.
OPEN GYM OR…
UNDER THE SEA PART A
For time: 30’ cap
2000M row, or 100/75 cal Bike or 1 mile run
UNDER THE SEA PART B
In time remaining in 30’ cap, build to a 1RM Hang Squat Clean
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5+: build to a 1RM
8:00 am Open Gym
9:00 Coach Andy’s Team/Individual WOD
*Clearwater Beach Brawl is happening today!!! Support your Rebel Athletes. For WODs, and location click here.
NEWS AND UPDATES
OUR SCHEDULE HAS GONE PAPERLESS
Starting Monday, scheduling is super easy through our Push Press Members app! Here you can reserve classes up to two weeks in advance and where you’ll check in too! Checking in just means you came to class and if we see you didn’t, you’ll get our lovingly harassing text messages telling you to come in and train!
We have an ipad at the front desk you can use to check in too!