WEDNESDAY 11.11.20


WEDNESDAY 11.11.20

Lowry CrossFit – CrossFit

Happy Veterans Day 🇺🇸🇺🇸🇺🇸

Please continue to register for classes in Wodify. Also, continue to cancel classes when you aren’t able to make them. When a class if full and you don’t cancel, it could prevent someone who wants that time spot from coming in. Thank you.

View Public Whiteboard

MC: “CHAD 1000X” (Time)

“Chad 1000x”

For Time:

1,000 Box Step-Ups

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout:

1. Slick // No rucksack. You pick the height of the step-ups.

2. Standard // 30/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20″ box for step-ups.

On December 14, 2018, CrossFit Games Director, Dave Castro posted this workout in memory of Wilkinson, who was a friend.

Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

Today’s stimulus is to embrace the feeling we get to have. The weights above are from the original workout, but today is not about meeting a certain load or even number. Choose a rep count, a box height, and a ruck weight (if at all) that best fits you.


1,000 STEP-UPS

This is written by a veteran himself – I want you to know that there is zero shame if you modify this workout. I sincerely mean that. A single rep onto a box is a literal step forward, and one that I would be proud of if you were to take it. That’s true for 1, or 1,000 reps. Do not feel the pressure to meet the number on the paper. That’s not what this workout is all about. Please keep that in mind. – HP

Modification by Time

For those who cannot commit to the duration, let’s turn this into an AMRAP.




Modification by Reps

For those who will be served best by modifying the reps:

500 Reps

350 Reps

200 Reps