HERO WOD CHAD:

Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.

Wilkinson left behind a wife, two kids, and countless other friends and family members.

Since her husband’s death, Sara Wilkinson, a long-time member of the CrossFit community and trainer on CrossFit’s Seminar Staff, has been promoting awareness around veteran suicide and prevention through her nonprofit, The Step Up Foundation.

The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” Every year on Veterans Day, it unites people around the world with the workout CHAD1000X.

The workout consists of 1,000 step-ups with a weighted rucksack. Chad created the workout to train for the rigors of a near 23,000-foot summit in Argentina. After his death, CrossFit GM Dave Castro, along with some friends, did the workout as a way to honor Chad. Since then, CHAD1000X has become a rallying point for those struggling with mental health to join the community and focus on taking one more step.

“I talked about the workout at his funeral and underestimated all my CrossFit friends being in the audience — that they would flock to it and attempt to complete it, which they did,” Sara said in an interview at this year’s CrossFit Games. “It organically has grown in nature and we’re approaching our fourth year. Because of the response it’s had and what a positive impact it’s had on people, it led me to start my nonprofit, The Step Up Foundation.”

VETERANS DAY, 2023
This Veterans Day, we’re asking the CrossFit community to join us, GORUCK, and The Step Up Foundation in support of this important cause - and HERE YOU ARE taking on this challenge today on Veterans Day. Today is also the first time that this workout is posted as an official Hero workout on CrossFit.com.

The goal of this partnership between CrossFit, The Step Up Foundation, and GORUCK is to join in the fight against veteran suicide while emphasizing the importance of mental health for the general public — and the importance of fitness for mental health — as well. If you want more information on Chad, the Step Up Foundation or want to make a donation, please see the email Kaylee sent out earlier this week.

“Suicide affects our veterans at an alarming rate,” Sara said. “But I think, … the everyday man is also not immune to that internal struggle, that silent whisper that feeds negative self-talk … . Fitness is great at developing us not only physically but mentally and emotionally, and it just makes such perfect sense to combine this with CrossFit and join the community so they can stand in this fight together.”

The workout is not technical and consists of one movement: 1,000 step-ups to a 20-inch box while wearing an external load. It can be done anywhere and is scalable to all fitness levels, but as with all of CrossFit’s Hero workouts, it is a long and challenging mental grind. Keep Chad and all Veterans in mind as you do this HERO WOD today.

HERO WOD CHAD:
For Time:
1,000 Box Step Ups (20/20)

• Without Load
  Rx: 20/30 # Ruck (Can use vest too if needed)
  Comp: 30/45 # Ruck
  1/2 Chad
  Partner Chad

JIM THORPE MEMORIAL WOD:
5 RFT:
400 meter Run
10 Hang Power Clean & Jerk (95/135)
10 C2B
10 Box Jumps (20/24)
10 Wall Ball Shots (14/20, 9/10’) - Comp: 10 Thrusters (95/135)

Jim Thorpe (1887-1953), an American athlete and Olympic gold medalist, was the first Native American to win a gold medal for the United States. A member of the Sauk and Fox Nation, Thorpe is remembered as one of the greatest sportsmen of the 20th century, having won two Olympic track and field Olympic golds and played baseball, American football and basketball at the highest level in each respective sport. This Memorial WOD was designed and posted by Lomita Athletics to honor Thorpe's legacy, and the city of Lomita was his place of death at age 65. Thorpe was an important trailblazer for Native Americans in so many different sports, and he will be remembered as one of the most amazing athletes in all of history.

9/11 Tribute WOD:
Buy In: 343 DU - NYFD Members Who Lost Their Lives
Right Into:

9 Rounds: (September)
11 Thrusters 65/95 (11th)
2 BMU (One rep for each of the Twin Towers & all those who lost their lives in each tower - 2,996 people) - EACH PARTNER DOES 2 REPS

It's been 22 years since 9/11 happened. We can all go back to that moment when we found out what was happening. This event changed our world, and the way we do things. We continue to feel the impact to this day, but that's nothing to the impact it had on those who had a loved one who lost their life in this tragic event.

HERO WOD WEBSTER:
6 RFT:
28 WB (14/20, 9/10)
400m Run
2 Clean & Jerks (155/225)

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This “Webster” Hero WOD was originally posted on marinewod.com on Tuesday, December 8th, 2015.

“Sergeant Sean Webster was born in Charlottesville, Virginia on Nov 10, 1984. Sean joined our Corps in 2003 and served until he ultimately lost his battle with PTSD in 2008. Sgt. Webster endured two different tours in Iraq, one in 2004 and another in 2005. Both tours awarding him a total of two purple hearts, a Navy and Marine Corps achievement medal with a “V” for combat valor and a Combat Action Ribbon. Needless to say Sean was the ideal Marine, sacrificing more than most and showing courage and valor through his time overseas.

After returning from his second tour Sean was placed in the Wounded Warriors BN in order to help recover from the injuries he sustained. Sean loved working out and even after being told not to run and to take it easy he would find himself out on the pavement. His good friend James mentioned how great of a runner he was even after his injuries. Nothing would slow him down. Sean was funny, charismatic, and had that indescribable quality about him that people could not resist. Even his Gunny loved Sean and knew this quality well. His sister Jessica described him as “handsome with a personality that everyone loved”.

Sean was loved by many, his family, nephews and nieces especially, and Marines alike. He was was the kind of guy that could show up in a new city and have friend in 12 hours, that was just his personality. Sean’s sister, after fondly mentioning her little brother as “a pain in” her “arse” remembers Sean most as an uncle. Although being a Marine meant that he could not see them often they loved their uncle Sean unconditionally. We are honoring a remembering Sean for the man and Marine that he was, and in his friends and families eyes, will always be. Even up until the very end Sean was training the junior Marines around him looking to impart his knowledge and experience before they deployed. He was funny, kind hearted, loved and one hell of a Marine.”

One Class only 10-11:30am
HERO WOD: ANDY

For Time:
25 Thrusters (85/115)
50 Box Jumps (20/24)
75 Deadlifts (85/115)
1.5 Mile Run
75 Deadlifts (85/115)
50 Box Jumps (20/24)
25 Thrusters (85/115)

*50 min TC

***If you have a vest or ruck and your fitness supports it, wear it. 14/20

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

One of our members, Jonathan Cragle lost his fourth biological son last weekend. He died unexpectedly in his sleep on Saturday, 3/18. Micah was only 25 years old, and suffered with autism & special needs his whole life, but excuded a beautiful smile & soul. Micah did not CrossFit himself, but his dad does and has since CrossFit i1uvit opened in 2013. We do this WOD to honor the memory of Micah, and hopefully find some healing through movement.
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In Loving Memory of MICAH:
25 RFT: (1 round of every year of life to honor Micah)
1 Squat C&J (Rx: 105/155, Comp: 135/195) (1 C&J because Oly lifting is Jon’s favorite and Micah is with #1 now).
3 T2B (For March - 3rd month)
18 DU (SU) (18th day passed away)

*25 min TC (If you did not finish the 25 Rounds, you still worked for 25 minutes, one min representing each year of Micah’s life)
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Micah is survived by his parents, Fr. Mark & Donna Hodges, brothers Joshua, Caleb, Dan, Benjamin and sisters, Sarah, Hannah, & Elesha. He is also survived by his biological parents Jonathan Cragle, Paula Cragle, brothers Moses, Caleb & Nicholas, and sister Tirzah.

Hero WOD NATE:
20 min AMRAP:
2 RMU
4 HSPU
8 KBS (Rx: 35/53, Comp: 53/70)

Remembering Chief Petty Officer Nate Hardy:
Navy Chief Special Warfare Operator (SEAL) Officer Nate H. Hardy died on February 4, 2008, while serving his country during Operation Iraqi Freedom. He was wounded by small-arms fire on his fourth deployment in Iraq. He is survived by his wife Mindy and their son, Parker. He received the Bronze Star, Joint Service Commendation Medal, and three Navy and Marine Corps Achievement Medals.

15 min build up in complex:
3 DL
2 Hang Power Cleans
1 Jerk

HERO WOD - DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

HAPPY INDEPENDENCE DAY! Wear your red, white & blue!

"Hortman"
45 min AMRAP:
800M Run
80 Squats
8 Muscle-ups

 U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise.

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

215 Innocent Children Memorial WOD:

For Time:
215 DU
21 HSPU
5 Clean & Jerk (95/135)
21 Burpees
5 Clean & Jerk (95/135)
21 Lunges
5 Clean & Jerk (95/135)
21 Pull Ups
5 Clean & Jerk (95/135)
21 T2B
5 Clean & Jerk (95/135)
1,996 meter Run or Row

WE HONOUR the lives and spirits of the 215 innocent children who were recently discovered on the property of the Kamloops Residential School. EVERY CHILD MATTERS!

Click to learn more about the 215 Innocent Children Memorial WOD

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

*If your fitness supports it, wear a vest or body armor.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

15 min build up in complex:
4 DL
3 Hang Power Cleans
2 Jerks

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

HALF HERO WOD: Collin

3 RFT:
400m Single DB Carry (35/50)
12 Push Press (Rx: 65/95, Comp: 75/115)
12 Box Jump (20/24)
12 SDLHP (Rx: 65/95, Comp: 75/115)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancée Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. The “Collin” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, November 21, 2010 (101121).

For Veteran's Day (11/11) we will be running our normal class schedule.

For classes today we will be doing the last WOD in our HONOR the FALLEN HERO WOD Series: JENNY

JENNY:
20 min AMRAP:
20 OHS (35/45)
20 Back Squat (35/45)
400m Run
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Army Capt. Jennifer M. M oreno died October 6, 2013 serving during Operation Enduring Freedom. Capt. Moreno, 25, of San Diego, CA, assigned to Madigan Army Medical Center, Joint Base Lewis-McChord, WA; died Oct. 6, in Zhari District, Afghanistan, of injuries sustained when enemy forces attacked her unit with an improvised explosive device. Capt. Moreno was attached to an Army Ranger unit during the attack. Capt. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Cordero and Yaritza Cordova; and brother, Ivan F. Moreno. This Hero WOD was originally posted on CrossFit’s Mainsite on November 28, 2014.