This workout is dedicated to 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.
1:00 jump rope practice
1:00 shuttle run
1:00 10 kipping swing + 10 air squat
2 rounds (6:00)
_________
3-5 strict pull up or ring row
3 light DB Squat
3 light DB push press
3 Light DB thruster
2 rounds
_________
4x 100m Run (goal here is to rest about :20 between each run and pace it with the same general approach you will use of the 2 mile run at the end)
RXConditioning:
AMRAP in 20 minutes
10 Chest-to-Bar Pull-Ups
10 Dumbbell Thrusters (2×50/35 lb)
**Every 2 minutes, starting at 0:00, complete:
40 Double-Unders
From 20:00, complete:
2 mile Run
Intermediate:
AMRAP in 20 minutes
10 Pull-Ups
10 Dumbbell Thrusters (2×35/20 lb)
**Every 2 minutes, starting at 0:00, complete:
40 lateral jump over DB
From 20:00, complete:
2 mile Run
Baseline:
AMRAP in 20 minutes
10 Banded Pull-Up or Ring row
10 Dumbbell Thrusters (2×15/10 lb)
**Every 2 minutes, starting at 0:00, complete:
20 lateral DB Step over or single under
From 20:00, complete:
1 mile Run or 2 mile bike
3×24 hammer curl (12 each arm)
+
3×15-25 GHD Sit Up to parallel
Rest as needed between supersets.
