Happy Thanksgiving!



  • For Time (in a Team of Four)
  • 300 Pull-Ups
  • 400 Push-Ups
  • 500 Sit-Ups
  • 600 Air Squats

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.

The “Trevor” Hero WOD was designed by CrossFit Orange County (San Clemente, CA, USA) in 2006. But the oldest mention we’ve found of the workout is on their blog from 2009, which announced the “3rd annual Trevor Win’E Memorial Challenge … designed to support our active duty military personnel who are currently deployed in the middle east.”

On May 31, 2007, @CrossFit posted a video on YouTube of some CrossFit OGs including Nicole Carroll @nicole.carroll and Annie Sakamoto @anniekimiko. The first of the two teams in the video finished in 24:38.

In a team of four, with a running clock, perform the prescribed work in the order written. Two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all Pull-Ups before moving on to the Push-Ups, etc.).

Score is the time on the clock when the 600 Air Squats are completed.

The challenge with having two partners working at a time will be how to keep track of total repetitions completed. One option to reduce mis-counting is to rotate pairs of partners after agreed sets sizes (eg: every 10 reps). Alternatively, if you have the luxury of a 5th person to be the score keeper, each team member can yell out the repetitions they complete before the next team member rotates in.