Not quite like climbing a 110 floors but pretty close.
“Chad”Wilkinson
From Patriot Guard: SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach. He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by his wife Sara Wilkinson, CrossFit HQ trainer, and daughter Kinsley.
Freedom WOD Classes
Warm Up: 5 mins
200 M Run
North-South High Knees
North-South Butt Kicks
North-South Walking Samson Stretch
10 Single Leg Squat Jumps
Mobility: 5 mins
5 Mins to roll out Quad, Glute and or hip flexer
Metcon: 50 Min Cap
“Chad”Wilkinson
From Patriot Guard: SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach. He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by his wife Sara Wilkinson, CrossFit HQ trainer, and daughter Kinsley.
For Time:
1,000 Box Step Ups 20″ Box Wear a Ruck Pack 45/35
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Tips and Strategy
When you go into this workout, know that your pace will be slow. You’ll break a lot, but long rests will result in feeling like the clock is moving backwards instead of forwards. Commit to short breaks (10-15 seconds) and then get back on the box.
Intended Stimulus
This memorial WOD should feel like one of the most mentally challenging workouts you’ll ever do. You’ll want to quit at least a few times. But when you make it to the finish line, you’ll feel both exhausted (physically and mentally) and extremely accomplished. And if you keep Chad Michael Wilkinson in your mind during all 1,000 reps, you’ll also feel like you’ve properly honored a fellow human being.
Scaling Options
This workout is meant to be grueling and long—an hour or more for most athletes.
Single-modality workouts, ones where there is only one movement, (like “Randy,” “30 Muscle-Ups,” and “Run 3k“) are tough—there’s only one movement, and therefore, nowhere to hide.
Beginners should significantly scale the volume and/or the load to stay safe. The prescribed version of this workout should only be tackled by well-seasoned athletes.
Intermediate
For Time
500 Box Step-Ups (20 in)
Wear a Ruck Pack (25/15 lb)
Beginner
For Time
200 Box Step-Ups (20 in)
No Weighted Ruck
