HERO “Chad”

CrossFit Believe – CrossFit

Chad: Metcon (Time)

WOD Briefing:


7:00pm Live CFB “Ask A Coach Anything” w/ Coach Lauren



Warm Up:

2 Rounds:

15 Sec. Samson Stretch Each Leg

10 Jumping Jacks

10 Toe Touch To Overhead Reach + Calf Raise

20 Lateral Line Hops

20 Jump Ropes


10 Air Squats

10 Lunges

5 Box Step ups

5 Box Jumps

5 Squats w/ Weight

5 Box Stepups w/ Weight


For Time: (Rx+)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

*A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.


For Time: (Rx)

500 Box Step-Ups (20 in)

Any Weight/No Weight


For Time:

250 Box Step-Ups (20 in)

Any Weight/No Weight


Navy Seal SOCS Chad Wilkerson died by suicide on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, 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 1000 step ups for time with a 45 pound pack on a 20″ box to train for climbing Mt Aconcagua. 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.”