New Years Day
CrossFit Lackland – CROSSFIT
New Years Day WOD – Bring the HATE (Time)
Buy-In
New Year in meters Row ….. 2018, 2019, 2020, etc (Switch Out as Req’d)
Then…LET THE HATE BEGIN!!!
Teams of 2 complete 2 Rounds of the following 12 movements/18, 19, 20, etc reps EA of… (Pick the year)
Push Jerks
Pull-ups (RX), Ring Rows (S)
Power Snatches
Partner Wallball Sit-Ups, 20lbs
Back Squats
Toes 2 Bar (RX), Knee-Ups (S)
Power Cleans
HSPU’s (RX), 1/2 Wallwalks (S)
Front Squats
Burpee Box-Jumps 24″(RX), Step-Ups 24″ (S)
Front Rack Alt Lunges
Double Unders Unbroken (RX), 2x Singles (S)
*FIRST ATHLETE MUST COMPLETE THEIR SET OF ALL REPS BEFORE THE NEXT PARTNER GOES.
*WEIGHT IS 95/65 LBS (go lighter if req’d)
Then…
Buy Out
New Year in meters on the AAB ….. 2018, 2019, 2020, etc (Switch Out as Req’d) (Switch Out as Req’d)
Chad (Time)
For Time:
1000 x 20″ Box Step Ups w/Vest or Backpack, 45/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1)
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.