11. November 2026
Nov.
11
2:00 Machine (Easy pace)
Then into…
3:00 AMRAP
10 Alternating Lunges
4 Box Step Ups
3 Worlds Greatest Stretch (each side)
10 Deadbugs
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) 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.
https://www.stepupfoundation.org/our-story
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
3 SETS
10 Standing Banded Pallof Press (each side)
:30-:45 Copenhagen Plank or Elbow Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Standing Quad Stretch 1 min/side](video)
[The Knight Stretch 1 min/side](video)
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
FREEDOM (RX)
“CHAD 1000X”
FOR TIME
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck backpack if available (KG 20/15)
(Score is Time)
INDEPENDENCE (Intermediate)
“CHAD 1000X”
FOR TIME
1000 Box Step Ups (20in)
Use a 45/35lb vest/ruck backpack if available (KG 20/15)
(Score is Time)
LIBERTY (Beginner)
AMRAP 30:00
Max Box Step Ups (low)
(Score is Total Reps)
CHAD1000X is a CrossFit Hero workout honoring Navy SEAL Senior Chief Chad Wilkinson, who passed away on October 29, 2018, following years of service-related traumatic brain injuries and PTSD.