Thursday we have a workout that, if doing Rx, requires a 45/35 RuckPack/BackPack. If you’re wanting to do this weight, you will have to supply your own pack and your own “weighted items” to get that baby to 45/35 (whatever you have around the house). Have this ready to go prior to coming in to class. Do not bring a bag and put our equipment in your backpack. Consider this your homework. If all you have is your personal weight vest (20/14lb is typically the weight), trust me when I say that will be PLENTY. Ive done it with just a 14lb vest in the past and it still takes right at an hour. This is a mentally tough one…1000 step ups is NO JOKE!

**If you have NEVER done Chad before you will NOT be starting off by doing it with 45/35…Your maximum weight will be that of a weight-vest or a DB/KB resting on one shoulder. TRUST me on this…

CrossFit Warrenton – CrossFit

Power Snatch (this is just to find your 60-7)% for Overhead Sqts)

Overhead Squat (Every 1:30 for 5 sets of 3 reps (from the ground))

Warm-up (No Measure)

3:00 Bike

Then until 10:00 do:

5 Power Snatches

5 Overhead Squats

5 Knee Raises (progress to T2B if you’re doing those)

**add weight to the bar over the rounds until you get to your 60-70% Snatch weight for strength work

Nov 8, 2021 “Remember the Titans” (1 Rounds for time)


For time:

60 Toes to bar

**every 2:00 12/10 Cal Bike (including 0:00))


75 Wall Ball (20/14)

**every 2:00 12/10 Cal Bike (including 0:00))



75 Hanging Knee Raises or AbMat Sit Ups

*every 2:00 10/8 Cals

-rest until 12:00-

75 Wall Ball Thruster (light)

*every 2:00 10/8 Cals



75 Toes to bar

*every 2:00 15/12 Cal Bike

@ 12:00

75 Wall Ball (30/20)

*every 2:00 15/12 Cal Bike


30:00 to finish entire workout