63:24 20” box 25 lbs 

Rx’d
80 min 43 sec

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

73:02 - Sc (45lb vest, did Nov. 11th, 2023)

black box, unweighted, 20 minute cap

237 steps

Beginner option:
Unweighted 20-inch box

Time: 1:07:22

M/51/187

1000reps
30#

74:44

32:00
*500 reps, 20lb vest

20"/40# weight vest...96:33

56/M/6'3"/212lb
28lb Ruck
1:46:00
#USAF_Security_Police

M/37/6’/177#

89:42 Rx

Deo gratias

42/M/6’2”/212lb

54:48
21” box
10kg vest

Comin in hot and late again 

54/M/5'9"/ 192

@ 35 min ~ 400 step-ups A 20" box (40 # vest with 5# plate in hand)

#FitnesswasAchieved

1h41'26''

37 / M / 5'9" / 140lbs

Unweighted, 14" box

56:17

68 minutes with 45# ruck on 20" box

73:41 sandbag on shoulders.

Did 250 box step ups(20” box) no weights-25 minutes

1:22:22 
GoRuck with 45# 

67:57 compared to 72:30

used 49# sandbag, same as last year

done with honor and gratitude. Thank you Veterans.

For time: 1 hour.
20 kg
712 steps

Intermediate option:
20# weighted vest 
20 in box
all 1000 steps
59:56

79:27 with 45lbs extra weight (20 lb vest, 25 lbs in rucksack), 20 inch box
@OlaKai functional fitness Brigantine NJ 

61:41 rx

Again, the better terminology is "...died *from* suicide.", not "...died by suicide."  It's a brain health issue, and no one with a healthy brain would do that, so it's something that happens *to* you.  Just like dying from lung cancer.  One doesn't die *by* lung cancer, they die *from* lung cancer.

David T.
M/64/180lb
(who's little brother died from suicide in 2009)

20”, 45# (20# vest & 25# plate) alt plate every 20 reps…right hand holding plate on back>left hand holding plate on back>holding plate in front, TOTAL MENTAL GRIND, unbelievable feeling when finished. 
     -For Chad
1:36:43

59:17
40lbs - 20” box 

1:06:17 Rx

RIP Chad

1:03:31
20in 
did 20lb vest for the first 3rd of the workout then no weight after that.
14yrs old

Thankful for all who have served and now serve

68:58, 10kg vest

43:25
13” box, no extra weight
Prayers & blessings to our veterans!

Beginner: 39 mins: 600 steps to 19” stool. 

65:48

1000 Step-ups 

(20”/35lbs)


GWU: Glute Smash&Floss/Hip Smash&Floss
Banded Hip Ext Lunge 

SPWU: Practice Step-ups/WU Wod Weight

Cool Down: Hip Flexors 

20lb weighted vest/bag
(Switched to bag after 500 reps)
20 inch box
1:58:27 


Really started to feel it around 600 reps. 

1:43:36…. Rx 😮‍💨

This one really put my will to the test. Broke it down to 50 at a go. Clear eyes, full heart, can’t loose!


 #chad1000x #payhim

Rxd

1:11:11secs

Thank you for your service Chad. 

Unweighted 20” box; 62:36

14lbs vest 
1000 box step ups on 20’ box
time to complete - 55:30 

43:22 
16 inch box 
b/w 
1000

43:52 scaled 500 step-ups (20”) with 45# ruck 

79:37 scaled with a 35lb ruck on 20” box.

1:19:45

Did 800 with 45# ruck and 200 body weight (600 on, 200 off, then the last 200 with the ruck; what a strange feeling doing the step-ups with the weight off, after having it on for the first 600!

I wrote the body into doing the work out with me; the poor guy was in the bathroom throwing up halfway through, but he soldiered through and finished all 1000! RIP Chad, and thank you to all our veterans for serving this great land of ours.

37:05, at work so scaled down to 600, 20” step. 30lb best. Semper Fi Brother. 

30lb ruck, 20in step up, 49:11. For friends lost but not forgotten 

RIP Chad
Modified to
With 45# ruck
30 rnds of 58 steps up/58 down
Bleachers at track
55:11
M/53/175

Rx 78:50

M/31/5'10/200

Intermediate Option ---> 1:15

Happy Veterans Day to all of the men and women who have served our nation.

Scaled
67:10
20# weight vest

67:10 Scaled 20# weight vest

49:47. 23# vest. 42M 5’9 172

RX 98:48

M/36
79:36 w/20# vest

M/56
20" box, 20# vest, 76:45

Did alone! In RX. Time 1:14:52. 

51:17, short box, no weight, my daughter did 200 my son did 60, I took the rest. 

1 hour and 13 minutes. Unweighted and 20 inch box.

Rx
64:19

🫡🇺🇸

RIP Chad and all the others gone too soon.

Rx’d:  1:05:28 with a 45# plate in a sea bag.

221111:  1:20:30

1h:14 min
10kg vest (22lb) x 500 reps
Without vest x 500 reps
20" box
💪💪💪💪💪

35-lbs
1:24:37

71:40
45# Ruck
12 sets of 75 and then just burned it down on the last 100.
thank you Veterans!🇺🇸🇺🇸

Intermediate option:
For time: 78:16
1,000 weighted step-ups
♀ 20-lb ruck, you pick the height of the step-ups
6" 

November 10,2023; Intermediate -  age 57; 20lbs weight vest; 20” box; time 1:25.

I don’t have it to hang with you beasts today, as much as I would have liked to honor Chad. 

Klepto
4 RFT
27 box jumps, 24”
20 burpees
11 squat cleans, 95# (Rx is 145#)
27:30

61/5’8”/156

58:17
35 lb dumbbell
19" bench

67 min 54 sec. RX
It was a psicological challange. Maintain the concentration and rithm are the key point of this workout.

67 min 54 sec.
It was a psicological challange. Maintain the concentration and rithm are the key point of this workout.

65:30
16” box
20# vest 

Rx   59:36


Thank you to all our Veterans and those still Serving. Thank you for protecting our Freedom!

RX with #45 ruck. 
1 hr 42 min

Thank you for your service. 

M/39/72”/170

as rx 67:35…shaved 3 minutes of last years time. This workout doesn’t get any easier. RIP Chad 

74:30 rx’d

67:44

45# ruck 

Yeah buddy! Great workout for a great dude. NSDQ!

With 40# Rogue plate carrier, Rx box
70:11

Legs were feeling pretty good going in, not so much coming out. To all those who have served, thank you...those who continue to serve have the watch.

Hooyah Senior Chief, RIP brother!  Best wishes to Sarah and her family.

Rx 1:41:48 
Thanks to all who have Served and all the ones connected to them! 

Beginner 
16” Box
1:14

55:31 RX May God bless our troops and our Veterans. Thank you to all whom served. We can live free from the sacrifice of others just like our savior did for us. We can leave forgiven because he sacrificed his life. May God Bless you all!  

20kg weight 1hr 40mins 

48:42.70 RX

Chad
45lbs (20lb vest + 25 lb sack of chilled hard lead shot across the shoulders)
20" ish stack of plates - measured slightly under 20"

1h00m27s

wasn't watching the clock - if I had I might have tried to squeeze in under 1 hour 

1:16:07 RX

For my friend Francesca, rest in peace.

Rx : 01:20:46

1:46.05 Rx. Male, 58yo

Svaled: with partner sync (each 500) with 20 lb west/ 20 inch box in 32:19

83:34 RX
thankyou so much we got all our gym to do it at CrossFit Rotherham and we all pulled together and did it in very class all day

64:48 RX 

Good morning from India 
Just finished chad 500 box step ups on 20inch box without any external weight time taken 30 minutes.🙏🏻

1:08:52 rx

Unfortunately I will have to skip Chad this year. A couple years ago, doing Chad on Veteran's Day helped me realize my left hip has worn out and needs replacement. So far I have been able to postpone surgery and to stay active by modifying and scaling workouts, for which I am really grateful. 

Champions Club Scaling Notes

RANT
It was definitely a rough stretch of workouts this last week; I'd like to call to attention an even rougher stretch back from October 2007 - especially starting the 11th. I bring that up as a reminder that, as long as we're conditioned enough to handle it, gritting your way through tough workouts when you body is not completely rested is a capacity that needs to be tested every now and then. I do feel like a hypocrite saying that in some ways, seeing as I've been off the main site workouts for a month and change, but hopefully the message can still carry some credibility. Maybe today won't be your best Chad time, but the theme of suffering through a long workout is the goal for today, not necessarily a pr.

WORKOUT THEMES
See rant. Also hiking or climbing some kind of elevation. Hill. Stairs.

					SHORT		MEDIUM		LONG

LIGHT
																																										x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Can my body handle this volume at this time?
Is a single workout dedicated solely to step-ups a good idea for where my technique is at?
Do a hero workout at half effort or do something else at full effort?
Would I find better intensity by doing something else single modality for a long duration? Basketball, bike ride, hike through hills, etc.

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
100m farmers walk
20 step-ups
10 box jumps

GENERAL FEAR LEVEL: 9

Globo wod: use a bench, park beach,  or platform if you don't have a box to step on. Those plastic aerobic step things can also be set up to the appropriate height. As far as the weight is concerned a weight vest, body armor, turnouts (firefighter gear),  or a hiking backpack can be used if a ruck isn't available.