Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Wednesday 120530
Run 10K
Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25.
Post time to comments.Compare to 111127.
Saturday 210703
Peyton
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
Post rounds of the AMRAP and run time to comments.
The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.
Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.
Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.
In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.
When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.
Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.
If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.
Scaling:
This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 25/35 lb.
*Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 2-mile run.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 assisted pull-ups
10 dumbbell thrusters, 10/20 lb.
*Stop and perform 40 single-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 1-mile walk.
Tuesday 101116
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs, Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs, Rebecca Voigt 117lbs, Michelle Kinney 115lbs.
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Compare to 090617.
White
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
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Saturday 110507
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up
Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24" box, 75lbs), Lindsey Valenzuela 9:44 (24" box, 75lbs).
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