CrossFit Lackland – CROSSFIT
New Years Day WOD – Bring the HATE (Time)
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)
Pull-ups (RX), Ring Rows (S)
Partner Wallball Sit-Ups, 20lbs
Toes 2 Bar (RX), Knee-Ups (S)
HSPU’s (RX), 1/2 Wallwalks (S)
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)
New Year in meters on the AAB ….. 2018, 2019, 2020, etc (Switch Out as Req’d) (Switch Out as Req’d)
1000 x 20″ Box Step Ups w/Vest or Backpack, 45/35 lbs (L3), 35/25 lbs (L2), 25/15 lbs (L1)
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.