Welcome to October, athletes! This month, we’re diving deep into some classic benchmark workouts that will push your limits and track your progress. Each week, you’ll take on one of CrossFit’s iconic WODs—expect to see Nancy, Andi, Fran, Filthy Fifty, Helen, Karen, Diane, and a partner version of Isabel on the schedule. This is your chance to compare scores, see how far you’ve come, and set new personal records, so make sure you log your results throughout the month!
What’s Coming Up in October?
To help you prep for those benchmarks, we’re kicking things off with rowing and running intervals. These conditioning sessions will build your engine and set you up for success later in the month, culminating in a longer conditioning piece that will test your stamina.
We’ll also complement this cardio work with heavy days dedicated to developing raw strength. Get ready for some deadlifts, overhead squats, and a spicy power clean + thruster complex. These heavy sessions are key to building the strength that will power you through the benchmarks.
CHAD1000X Preparation
If you’re planning to take on CHAD1000X—a thousand-step-up grind happening on November 11—now’s the time to start prepping. Beginning the week of September 30, you’ll find a CHAD1000X training component included in each week’s Work Your Weakness sessions. These sessions are designed to prepare you mentally and physically for the challenge, so be sure to jump in and take advantage of the extra work.
The Compete Track: Extra Work, Extra Gains
For those of you looking to take your training up a notch, we offer a Compete track option that’s integrated with the daily programming. This is perfect for athletes who have some extra time in class or can come in during open gym hours. Keep in mind, though, that class programming takes priority. If you don’t have time to complete the extra work after class, consider an option that fits into your schedule or save it for open gym. And as always, talk to a coach if you’re adding on—we’re here to help you get the most out of your training!
October is going to be a fun, challenging, and rewarding month, so buckle up and enjoy the ride. Let’s crush these benchmarks together, stay consistent, and track those scores. Here’s to a strong, fit October!
Stay ready, stay motivated, and let’s get after it!
Monday
Single Arm Dumbbell Overhead Reverse Lunge 16-16-16-16
Usethe heaviest weight you can for each set. Rest 1 min between sets.
RX
5 rounds, each round for time, of:
50 Double Unders
10 Pull-ups
10 Push Jerks, 155/105 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
Go every 5 mins.
Intermediate
5 rounds, each round for time, of:
25 Double Unders
5 Pull-ups
10 Push Jerks, 95/65 lbs
Dumbbell Front Rack Walking Lunge, 35/20 lbs, 50 ft
Go every 5 mins.
Beginner
5 rounds, each round for time, of:
25 Single Unders
5 Jumping Pull-ups
10 Push Press, 45/35 lbs Walking Lunge, 50 ft
Go every 5 mins.
CAP Compete
Option 1
Tabata GHD Sit-up
The Tabata interval is 20 secs of work followed by 10 secsof rest for 8 intervals. Tabata score is the total reps performed in all theintervals.
If you have an extra 20-30min you can also complete option 2
Option 2
5 rounds, each round for time, of:
Kettlebell Front Rack Carry, 35/26 lbs, 150 m
Rest 2 mins between each round.
Tuesday
Classic Benchmark Nancy
RX
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Intermediate
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 75/55 lbs
Beginner
4 rounds for time of:
Run, 300 m
15 Overhead Squats, 45/35 lbs
CAP Compete
Choose 1 of 3 options for strength
Either Snatch, Clean OR Split Jerk
5-5-4-4-4-3-3
If you have extra 30min
5 rounds for max reps of:
5 Negative Handstand Push-ups
10 Seated Single Arm Dumbbell Press, pick load
max rep Handstand
Push-ups, 30 secs
Rest 2 mins
Wednesday
5 Tempo Wall Squats
Every 1 min for 5 mins.
Back Squat 5-5-5
RX/ Masters 55+
10 rounds, 1 min each, for max reps of:
5 Back Squats, pick load
max reps in remaining time Ring Dips
Rest 1 min
Intermediate
10 rounds, 1 min each, for max reps of:
5 Back Squats, pick load
max reps in remaining time Band Ring Dips
Rest 1 min
Beginner
10 rounds, 1 min each, for max reps of:
5 Back Squats, pick load
max reps in remaining time Knee Push-ups
Rest 1 min
CAP Compete Option 1
3 rounds for quality of:
Single Arm Ring Plank, L 30 secs/R 30 secs
L-Sit, 30 secs
Option 2
3 rounds for quality of:
Sled Push, pick load, 100 m
25 Weighted Hip Extensions, pick load
Thursday
RX
As many reps as possible in 8 mins of:
2 Power Cleans,135/95 lbs
2 Box Jump Overs, 24/20 in
4 Power Cleans, 135/95 lbs
4 Box JumpOvers, 24/20 in
6 Power Cleans, 135/95 lbs
6 Box Jump Overs, 24/20 in
...Continue adding 2 reps each round to each movement until time expires.
Intermediate 95/65 box is 24/20
Beginner 45/35 box 20/12
Deadlift 3-3-3-3-3
Friday
RX
21-15-9 reps, for time of:
Toes-to-bar
Burpee
Wall Ball, 20/14 lbs, 10/9 ft
Intermediate
21-15-9 reps, for time of:
Knees-to-armpit
Burpee
Wall Ball, 14/10 lbs, 10/9 ft
Beginner
15-12-9 reps, for time of:
Hanging Leg Raise
Burpee
Wall Ball, 10/6 lbs, 10/9 ft
CAP Compete Option 1
5 rounds, each round for time, of:
Run, 400 m
Row, 400/350 m
Rest 2 mins between each round.
Option 2
Weighted Pull-up 5-5-5-5-5
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