Week of December 24 – December 30

Monday & Tuesday

Happy Holidays! Merry Christmas!

Here is a “Stocking Stuffer” from us if you and Santa want to get after it:

4 Rounds
15 Burpees
20 Sit-Ups
25 Air Squats
3 Rounds – Team of 2
30 Burpees, alternating every 5 reps, A works / B holds plank
40 Sit-Ups, alternating every 10 reps, A works / B holds hollow
50 Air Squats, alternating every 25 reps, A works / B holds parallel wall sit


Olympic Lifting
Squat Clean Complex
In 12min, build to a heavy:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

“Clean Sheet”
9/6 Calorie Assault Bike / Row
9 Power Cleans (95/65)
–Rest 3 Minutes–

9/6 Calorie Assault Bike / Row
7 Hang Squat Cleans (115/80)
–Rest 3 Minutes–

9/6 Calorie Assault Bike / Row
5 Squat Cleans (135/95)


“Bells and Whistles”
400 Meter Row
20 Kettlebell Swings (53/35) (RX+ 70/53)
100′ Bear Crawl (RX+ 50′ Handstand Walk)


Olympic Lifting
Snatch Complex
In 12min, build to a heavy:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

“Over and Out”
For Time: (15min cutoff)
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

The story.
It was the afternoon of Friday, December 14. Jimi Letchford, James Hobart and Adrian Bozman joined Dave Castro downstairs in CrossFit HQ’s box. Each one with a 45-pound backpack strapped on, they began stepping, up and down on a 20” box, repeatedly for 1,000 steps.
The workout is called Chad — it was named after Chad Wilkinson, a friend of Castro’s and a 22-year active duty SEAL stationed in Virginia Beach, who took his own life on October 29th.
“When I posted the workout, I wasn’t trying to rally people to do it,” Dave Castro said in a phone interview.
But in the week since, hundreds if not thousands of individuals began to take on the workout themselves, in teams, and affiliates across the globe.
Some background.
Around 2008, Castro was a SEAL Qualification Training instructor down in Coronado when he met Wilkinson, who was already a SEAL and going through the course again after re-enlisting.
“We kinda treated him differently because he was already one of us,” Castro said.
The two developed a rapport and stayed in touch over the years especially as Wilkinson’s wife Sara became a L4 coach and flowmaster, who owned CrossFit Odyssey in Virginia Beach, where Chad was stationed.
When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time.
“You need to make that a Hero workout,” one of the CrossFit L1 seminar staff attendees whispered to Dave.
“I was blown away.”
When Dave Castro spoke on the death of his friend he told us, “I’ve lost a lot of friends as SEALs. It happens. But this was a shock. Suicide, that’s a tough one. I don’t understand it.”
Castro, who admitted he wasn’t trying to raise suicide awareness with this workout, recognized the burden many service members carry around, especially those in the elite special forces community.
“So many people who’ve done this for a long time have seen things and done things that most normal people don’t,” Castro said. “These people are carrying around things we don’t understand.”


For Time – In Teams of 2
1000 Box Step-Ups at 20″
*Wear a weighted vest, heavy back pack, ankle weights, or anything you can carry. The number may be adjusted to be agreeable between partners*


In Teams of 3: (30min cutoff)
3 Rounds
60 Box Jumps 24/20
60 Sit-Ups or Toes-to-Bar
30 Deadlifts 135/95
30 Deadlifts 185/125
30 Deadlifts 225/155
–then, in time remaining–
Max Calorie Assault Bike


“Saving Grace”
For Time: (20min cutoff)
10 Clean and Jerks (95/65)
10 Clean and Jerks (115/80)
10 Clean and Jerks (135/95)
10 Clean and Jerks (155/105)
10 Clean and Jerks (185/125)
10 Clean and Jerks (205/145)
10 Clean and Jerks (225/155)