WOD
 | Tue, Nov 11 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday is Veteran's Day and we're honoring military veterans with the hero workout in honor of Navy SEAL Chad Wilkinson, who took his life on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. The workout is a Partner WOD of 1000 step-ups with a load via a rucksack, weight vest, or dumbbell. It is a long one (up to 45:00) but a great way to honor those that have dedicated their lives to serving our country. 🇺🇸 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20251111 | Partner Chad | Feast of Flexibility 🦃 |
CrossFit 20251111(No Results Tracked) WARM-UP: 200m walk AMRAP x 5:00 with a partner: 10 synchronized high knees in place 5 leg swings/ leg 10 synchronized walking lunges 5 cobra stretch to downward dogs 5 synchronized step-ups (any height) WOD MOVEMENT REVIEW & WARM-UP: Box step-ups 1 round: 5-10 step-ups – Partners step up at the same time. – Use workout variations Veteran Suicide Prevention Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” - 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. PARTNER WOD!: PARTNER CHAD 1000X for time: Rx STIMULUS: 45:00 or less 1000 rucksack step-ups (45/35) (20 in) Rx2 30/20, step height of choice Rx3 unweighted step-ups, step height of choice INTENDED STIMULUS Work with a partner to complete CHAD1000X within the allotted class time Each partner completes 500 reps Maintain 12+ reps/minute (41:00 pace) Add load via a rucksack, weight vest, sandbag, or DB STRETCHING: 1:00-2:00 couch stretch/leg 1:00-2:00 foam roll calves/leg
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Hero WODs
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