RIP SSG Joshua Hagar. May God comfort your family.

RIP Josh, God speed. Thank you for your service and sacrifice.

Fair winds, Josh, and thank you.

-D.

Overhead Squats and Pullups...sweet!

I'll attack this one with Ranger-style-grit and determination!!!

Peace to you, Josh.

(I always print out a color photo of these soldiers and post it in our gym, on the day we do their workout...it's very motivational to me and my athletes. If you've never thought about doing that, give it a try.)

www.valleycrossfit.com

Crossfit, thanks for giving a face to those that have gone before us. The cause is worthy...

Michael McGreevy (one of the other workout namesakes) was a classmate of mine at USNA ('97).

Upon learning of your simple, yet profound, tributes to these guys, I became hooked.

As a result, I'm in the best shape of my life.

Now if only I could get past the tendonitis which has quickly become my White Whale.

Keep doin whatcher doin'.

-Mark

thank you josh for being a good soldier.

i'm not looking forward to this workout. i can't wait till it's over.

Josh, your legacy is going to be a hard work out. Thank you for your service and your ultimate sacrifice.
JR Duwve
CDR USNR

Coach,

I asked a question in post #70 late afternoon Saturday 070224 that did not show up online until very late in the evening. I don’t think many folks saw it. I did however receive one very detailed and interesting email response early today from a Commander in the U.S. Navy stationed in Iraq. It is impressive and amazing how large of an audience this site has.

I am very interested in your response to my post, as well as from others in this community. If you missed the question due the late hour of the posting, I’d greatly appreciate you taking a quick look at it. If you saw it and chose not to comment, please excuse and ignore this request.

Respectfully,

Bill Russell

Once I hit the post button I realized that I should have waited for the next rest day for my last post. Please ignore #7, I will repost on a more appropriate day.

Bill Russell

42 pullups?...holy...wow
ok

it's for those who have fallen that we still train and fight

hooyah josh

-seaman crumpton

Our thoughts and prayers are with those who served with Josh, and his family as well.

We are free because guys like Josh are brave.

Also killed were:

Pfc. Travis W. Buford, 23, of Galveston, Texas, and
Pfc. Rowan D. Walter, 25, of Winnetka, Calif.

Thank you all for your sacrifice.

For any Marine officers out there, I am reporting to TBS in the fall and am interested in infantry. Would you advise any supplemental workouts (humps, additional runs, etc), in addition to crossfit?

Damn. I always feel pride and anger when these tributes are put up.

Pride for the great soldiers we have, and anger towards the idiot liberals I overhear every day (I live in California).

Another great man gives the ultimate sacrifice to protect the freedoms of those weaker and less noble than he. Godspeed, brother.

r.i.p brother

I'll be thinkin of you and your comrades when I do this in a week.

thank you

to #13, im from california too, and i have to remind myself whenever i hear anything negative that i am fighting to defend their right to say that, so it's not really fair when i get angry at them for exercising that right however wrong they may be

R.I.P. Josh, Travis, and Rowan....

I met Josh last May, his picture will live on our wall at CrossFit Columbus

RIP

Thank You Josh.

Blue Skies, Josh.

My family thanks you.

Joey

We sleep safe in our beds because strong men stand ready in the night to visit violence on those who would do us harm.

George Orwell

Rest in peace Josh,Travis & Rowan. Thank you.

My thoughts and prayers go out to the family of SSG Hagar as well as the families of Pfc's Buford and Walter. Their sacrifices will always be remembered. Sua Sponte.

i've made these 2 movements part of my everyday warm-up. Josh, Each day I will think of you and your sacrafice. i will tell all that ask i'm working to be as good as Josh. God be with you.

Thank you Josh. Rest in peace.

Thanks to all those who fight the good fight. Thank you for your sacrifice.

As I tucked my little children into bed tonight, two thoughts came to mind: 1) someday they will understand why their mother was in the Air Force, and 2) the reason they will sleep in peace tonight is because Josh and all those who came before him have preserved that peace at home for them.

We are eternally indebted Josh - fair winds...

Can't say thank you enough.

RIP Josh

God Bless You, Josh. Thank you.

Josh, Travis, and Rowan - RIP.

#12 J,
Don't sweat the physical at TBS. A common joke is that it stands for the The Body Softener. The only hard event is the Endurance Course and that's only hard because the only PT that you get is on the weekends because you are so busy sitting around waiting for word. IOC is a different story, but I haven't been so I can't speak to it. If you XFit and go for humps every now and again I think you will smoke everyone else physically. The trick is getting infantry. Try to get in F (aka Frozen Fox) Company. A lot of the competition gets scared off by the brutal winter field exercises and decides that maybe an MOS with a truck or a building (or an airplane) wouldn't be so bad. Oh and look out for the bottom of the top third. but I'm sure you knew that already. Welcome to the Corps!

JP

Rock on Josh, God Bless you and your family. May they find comfort in your sacrifices for the USA

My prayers and condolences to Josh's family. His sacrifice does not go unnoticed and is whole-heartedly appreciated by so many in this community.

Peace and Love to all the brothers and sisters in service and especially to those in harm's way.

Josh, Rowan, and Travis,

See you guys on the OBJ...rest easy bros.

How bittersweet to have a new WOD to pay tribute to a fallen hero. Thank you Josh for your service and your ultimate sacrifice. May God bless your family and provide them comfort.

It really sucks when a WOD is named after one of our brave soldiers.

Thank you Josh for your sacrifice - God bless you and your family.

To SSG Joshua Hagar and all those that have given so much;

"And when he gets to Heaven,
To Saint Peter he will tell,
One more soldier reporting sir,
I've served my time in Hell"

Rest easy and thank you.

godspeed, Josh.....and thank you.

RIP Josh
God Bless

To Josh, Travis, and Rowan, your families and friends are in our thoughts and prayers, may they find comfort in the special memories of your life.

Kate

To Josh's family and friends: my deepest sympathy.

I am thankful for Josh and all others serve in our military, and especially those who laid down their lives for the freedom that I and my family enjoy.

This wod will always have special meaning.

Godspeed Josh...and to all of your family and friends, my thoughts and prayers are with you all.

God speed, Josh. Thank you for your service and your sacrifice. We cannot repay the debt. My deepest sympathy and condolences to the Hagar family. Rest In Peace, brother.

That's one nasty WOD.
Thoughts to Josh's loved ones. RIP.

Thank you Josh, Travis, and Rowan. God Speed Warriors.

Rest in peace, Josh. Our prayers go out to your family and friends.

God Bless Josh and his family. May the Lord and His angels defend our soldiers in battle as they battle for us.

I watched "Saving Private Ryan" while awaiting transportation back into Iraq last Nov after my R&R. I had seen it before when my dad joined me during a Tiger Cruise on USS ENTERPRISE, but missed the point. The dying Captain told Ryan, something like 'deserve this' meaning 'go live your life to the fullest, take this life we gave you and give it to your family and your nation.'

Days like today I am reminded. I take as my obligation to these fallen men and women - live a good life, have the courage to do more and better every day, strive to be equal to the incredible birthright of being an American, nurture and shape my children into being strong, capable Americans who can stand up to the demands of carrying this nation forward in whatever small way is required of them.

It is all I can do, and it is the least I can do.

Josh, I wish you fair winds, following seas on your journey.

RIP Josh - a man who, like the men of Issachar who joined David in 1st Chronicles 12, UNDERSTOOD THE TIMES AND KNEW WHAT [THEIR NATION] SHOULD DO.

A fine unit and a fine commander gettin' it done in Ramadi by the way....

RLTW

Scaled back unfortunately. Did the OHS with 20kgs/45pnds, and all except the first 21 pullups were jumping. I think it must have been a combo of the OHS and yesterdays Cindy that fried the pullups, as my first unbroken 'set' of pullups was only 4!

15m 22s

P.S. #48 - Isn't it "fair seas and following winds", as in, easier sailing conditions? Anyway, I get your meaning, and I concur...

You know, I'm not sure if the soldiers in Iraq are fighting for our peace in the US directly, and sometimes I wonder why they are there. I do know they are fighting for peace and comfort for the Iraqis.
However, one thing is for sure, they are fighting for a good cause. They are fighting bravely and honorably. I am humbled by their service to our country and mankind.
They deserve our utmost respect like no other. It is this man's prayer that they are given the strength to continue and to know despite what the oposition may say, the men and women fighting in Iraq are of the truest sense of the word, heros. They don't only fight for freedoms, they fight for what is right.
To the men and women at war: be proud, humble,and strong. Know there are people who care deeply for you, your families and your safe return.

#13 - I was in F/1986, and went to IOC in the winter of 1987 - Suggest adding to Crossfit two fast runs and a long run each week - And a forced march with a heavy pack - IOC, while still a gentlemen's course, will provide ample stonebreaking on a daily basis - Prepare - Also, if needed, don't forget to do a little "test specific" training toward a 300 PFT - Semper Fi!

"Thank you" doesn't seem like enough to say.

Good Bless you and your family Josh.

Psalm 144:1

Mike and Jennifer
CrossFit Pittsburgh

My heart fell as soon as I saw that we had a new workout named for a fallen hero...very sorry to hear this news. My condolences go out to Josh's family and friends.

rip josh

18.17 as rxed

Josh- You and your brothers in arms are living a righteous life and fighting the good fight. Your courage and boldness is inspiring. A humble "Thank You" is totally inadequate, but that and our undying support is all we have to offer. May God bless your families and loved ones.
Proverbs 28:1
"The wicked flee when no man pursueth; But the righteous are bold as a lion."

To Josh's family and the countless others who have fallen, my deepest respect and condolences.

Clayton and I met Josh at the May 06 cert. at Crossfit HQ, the last 3 day certification of it's kind. He pushed himself and his friends (Doc & Billy we miss you) who attended as well. Not only was he exceptional in his physicality, his humble nature and warm personality endeared him to our hearts.

When we arrived back home to Ottawa, Ontario, Clay and I both agreed it had been the best vacation ever, despite the soreness. I now realize that what made it so special was the people we met and connected with. I never got to tell Josh what an inspiration he was, and so it is with humility that I will attack this workout today on honour of him.

Let this not create sorrow, but strengthen the resolve of those who choose to stand in the path of others who mean to do wrong. Whether you serve in the Armed Forces, Police forces or serve your fellow man in other professions, I salute you all and wish you safe passage along your chosen path.

Cst. Laurette JONES
Cst.Clayton DUPRAS
Royal Canadian Mounted Police
Ottawa, Ontario, Canada

Gods Speed Joshua, Our prayers are with you and your's.

M, 31 years
6' , 195
11 min. 30 sec.

No problems completing the OH Squats in one set. Completed all pullups but had to break them up, no system just did em till I was tired then repeated until done.

RIP brother.

Poor showing today, but got it done with serious modifications.

OHS x 20kg bar for 30/15/9
All pullups done on Gravitron, from no extra weight to a lot.

Not bad considering it's taken me months just to OHS with bar, now to start adding weight............

Jay

Had to do jumpers to complete in reasonable time (11:38), but I greatly appreciate the opportunity to improve. Thank-you, Josh, and godspeed.

Had to use green assistance bands on pullups or I'd be there until tomorrow. Otherwise as Rx'd. OHS felt better than I expected: 13+8/11+4/9; pullups were all pretty much broken after first 20...

Time 16:25
BW 165
Age 28

Thank-you, Joshua for all you did in the name of Freedom!

Rest in peace, Josh, and condolences to your family...

-----------------------------

Male 40 / 6' / 185 lbs.

Did "Not Quite Josh". 14 min.

75 pound Overhead squat, 10 reps
15 Pull-ups
75 pound Overhead squat, 7 reps
10 Pull-ups
75 pound Overhead squat, 5 reps
5 Pull-ups

approx 8:45 (did not start clock until after 1st OHS)

OHS unbroken
pullups - all sets broken

male 23
6' 170

75 lb overheads

19:00

CFWU 3 x 15
WOD as rx'd w/jumping pu @ 2 sec negative sub
9:30

OHS@95 unbroken, this was a snap after doing OHS's each CFWU
Jumping pu's broken, forearms were numb, don't think pu's will ever get easy.

R.I.P. Joshua... God be with you.

I'll second what Laurette said. I got the opportunity to hang out with Josh and his fellow soldiers Robert and Billy after the Cert (and Laurette and Clayton), until the streets rolled up in Capitola at 11:30. He mentioned he was going back, and it occurred to me I may never see him again. He was a solid man. I don't think he wanted to go back--what rational person would?--but he saw it as his duty, and whatever fear he may have felt, I didn't see it.

We are protected well by some of the finest human beings our nation produces, whose innate sense of committment and honor is further strengthened by our long and noble martial traditions. Anyone who want to dispute that is walking on the fighting side of me.

Apolloswabbie,

What he said was "Earn this. Earn this."

It honestly tears me up every time I watch that movie. He's not just talking to Ryan. He's talking to all of us. We, every generation, need to continue to EARN the rights and privileges we have, to drive ourselves to improve our world and ourselves. Persistent mediocrity is a slap in the face of our forebears, and shameful. We are a noble nation, justly proud of our many accomplishments, and Josh represented the best we have to offer.

We need to earn his--and every other soldiers'--sacrifices. We need to look in our hearts, and see where we can do better.

Fair winds, Josh.

I'll do this WOD tomorrow.

CFWU 3 rounds X 15 subbed push-ups for the pull-ups.
9:34 65lb OHS, form starting to get much better. Will be able to up the weight.
God be with SSG Hagar's family and Soldiers.

#45 swabbie,
The quote was "Earn this." Last Friday was the 62nd anniversary of the flag raising on Suribachi. On Saturday I was invited to speak at a service for three of the remaining vets of the 4th Marine Division here in Leavenworth. Every time I am around Americans like these, every time I hear of soldiers and their families like Josh, I am deepened in my conviction to "earn this."

RIP Josh. How can I miss someone whom I never met, but I do; how can I grieve for one whom I didn't know, but I do. The impact of your life and sacrifice is wide beyond measure.

#49 Daryl
The nautical expression is fair winds and following seas. From the sailing days winds and seas in the direction the vessel is trying to go make for a far smoother, faster ride. Not that this is relevant to the topic, RIP SSG Hager.

145lbs/30yoa

modified CFWU x 3

"Josh" as Rx'd

95lb OHS (unbroken)
Pull-ups (very broken)

TIME: 12:46

I'm not sure I'm happy with the time. The pull-ups got me. I just couldn't get into a groove with the kipping.

23m/5'9"/184

sub'd 45lb ohs

~16:00

19:40
65# ohs
run to br in the middle probably added some time

rip Josh

WOD - 5:20
95 lb. OH squats unbroken, pull ups broken in 2nd and 3rd rounds

Rest in peace Josh, Travis and Rowan. Thank-you for your service and sacrifice.

To the families and friends of SSG Joshua Hagar, Pfc. Travis W. Buford, and Pfc. Rowan D. Walter: my thoughts and prayers are with you.

BW 170

as rx'd

7:58

CFWUx3 (push-ups subbed for pull-ups / dips)

26:31 (75 lb OHS)

OHS - 13-5-3; 10-5; 9
Pull-ups - 5-5-4-4-all 3's; all 3's; 3-3-3-2-1-all 2's

RIP Josh. Thank you.

With SSgt. Hagar being from Colorado, his sacrifice is all over the news. For those who are interested, here is what is being reported:

(You will notice a line that states he did everything wholehearted so that explains the WOD!)

FORT CARSON - A soldier from Broomfield was among three killed by a roadside bomb in Iraq.

The Department of Defense says the three soldiers died on February 23 after the bomb went off near their Humvee during combat operations in Ramadi on February 22.

Staff Sgt. Joshua R. Hager, 29, of Broomfield, Pfc. Travis W. Buford, 23, of Galveston, Texas, and Pfc. Rowan D. Walter, 25, of Winnetka, Calif. were assigned to the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division from Fort Carson.

Broomfield’s Hager enlisted in 1998 and first served in 82nd Airborne. He went on to become an Army Ranger, a high trained and rapidly deployable infantry force with specialized skills.
His family says the 29-year-old gave his best, and in his death he honors his family and his country.

"He's just one of those gregarious children and fun to be around," said Lois Knight, Hager's mother. "This is just Josh, he's a cool kid.”

Still a kid for his mother, Hager was a devoted husband to Heather and a loving father to 9-year-old Bailey.

"Josh is basically just a great big giant kid," Knight said, "I'm not sure if would ever grown out of that and that makes him a natural daddy."

Hager was nearly half way through his duty in Iraq, he was to come home in October, when a roadside bomb took his life.

Knight's nightmare came true.

"That was the first thing that came into my mind when he signed up and went to the army, cause Josh is one of those kids of kids, if he's going to do something, he's going to do it wholehearted. He was trying to give a little taste of the freedom that we have in his country to the Iraqi people. He loved America. He loved his freedom. He really loved Colorado."

The reality hasn't sunk in, Knight said, but he would have liked to go, the way he was taken from his loved ones.

Josh once told her, "It would be his privilege to serve his country by leading his men into battle, if his country asked him to do that."
Right before he left for Iraq, he bought his son and wife a home in Pueblo. He never got to live in it.
Knight said her son could have been buried at the Arlington National Cemetery, but his family wants to have him closer, at Fort Logan. Funeral arrangements are still underway.

RIP SSgt!

14:33 as rx'd

Most sets broken, especially initial sets.
30, Male
BW 160

M/074/219/42yoa

13:18

OVHD squats now in my blood; busted out 20 before I knew what was happening.

Jumped about half the last two sets of PU

Memorable day from Camp Cupcake, thinking of Josh and his team.

11:31 as rx'd

RIP Josh

God bless all of those who sacrifice for our country.

OHS: subbed 65, and then 70.
PU: kipping, then jumping

17:58

40M/5'8"/180

RIP Brother
The best way to honor the sacrifices of servicemen and women is to take the freedoms they have earned and maintained for you and live your life with a vengence. Write down all the thing you want to do before you quit this earth and go do them! Josh, Travis and Rowen will never get to finish their lists and guess what? Neither will you, so get cracking and give it a damn good try in Josh's name.

CFWUx3
subbed 65/75/80lbs for OHS
14:32

#68/70 Barry & Monroe, thanks for getting my back on the quote.

"Persistent mediocrity is a slap in the face of our forebears, and shameful."
--yes

Bob/#72; thanks for the back up

Denver, I have not read that one for a while, thanks.

Paul

So much has already been said, but my deepest sympathy , thoughts, and prayers to all those who knew Josh and Godspeed to you sir and all those who have made the ultimate sacrifice.

Should I do assisted pull ups to get the total in each round or just break the large set of 42 and 30 pullups into sets i can do with out assistance. Thanks.

27yo 200lbs

13:13 as rx'd
1000m row

thank you josh...

When you guys use resistance bands, are you just hanging them over the bar and putting your knees in the bottom of the band??

Does any one recommend a certain brand/type of resistance band??

Thanks...

8:00

65# OHS
Kipping pull-ups (broken)

"Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of my Ranger Regiment."

Godspeed....

SUA SPONTE

Male/26/172

Subbed #65 OS (need to work on my form)
Subbed ring pull ups

18:28

Toby you can do it that way or if your doing pull ups in a power rack you can stretch the band across the rack to the uprights/ supports and raise and lower the band as needed. I like Jump Stretch bands. They have several variations in stretch I seem to be able to use the green ones for almost everything.

Mark

Subbed 75# - 14:28

18.51*

*Still struggling with OHS, used 65lbs

Lot's of jumping Pull ups.

Still feeling Cindy in every sarcomere.

Running late today so trimmed the workout to what would be a usual Fran 21-15-9 of pull ups and ohs.

CFWU x3

12 minutes.

Used 45 pounds for ohs. Great form though. Could have gone heavier but did the ohs max on saturday and yesterday was painful so didn't want to injure myself (again).

43:31
It went quite well.

RIP Joshua.

11:52 with a break in the middle to help the wife load stuff in the car for work.

55# OHS with broken pullups

150# 22y m 5'11"

"Josh"

12:56 as rxd

broke first 2 sets of ohs
and broke all sets of pullups
another fantastc workout

RIP

Thanks Josh. SEMPER FI...

12:39, since I just figured out how to do OHS's on Friday, scaled down to 65lbs. Still getting the coordination down, but I'm on my way.

42yom/165

as rx'd

19:50

45 lb. OHS, all pullup sets broken

otherwise 10:50 as rxd

God still calls for Warriors to stand up for those oppressed, and fight for the pursuit of Justice. Thank you Josh, Travis, Rowan, and so many others that have sacrificed so that we, at home, can sleep safe. It’s been a privilege to serve with men like you. I pray that I will live a life worthy of your sacrifice, and do my part to stand against oppression.

To all you soldiers, sailors, jarheads, and Team guys still out there, Thank you.
Hooyah

Psalm 27

Crossfit Flood

_ _ _ _ _ _ _ _ _ _ _ _ _ _

Rest day for me, will do "Josh" soon.

RIP Josh.

I'm humbled by your sacrifice. Godspeed!

MC

RIP Ranger.

Thank you Josh, RIP.

9:28 as rx'd

My most heartfelt and deepest condolences to Josh’s family, friends and fellow soldiers; from reading all these postings he was truly loved and admired by those that had the honor to know him.

Coach Glassman I thank you for putting a face on the fallen. We keep hearing numbers and statistics on television and the radio etc. but CF is usually where I keep seeing the faces of those that died. I respect you for honoring these men. I respect these men for their service and commitment to what they believe.

It is a shame that men such as these have to keep dying in Iraq.

Ricky
Richmond

Awsome video, these are extremely helpful, thanks crossfit!, Still having problems with the handstand, is there any other videos or links to websites that anyone knows about?? this would help alot, thanks again!

I THINK it was Herodotus who said: "In peace, sons bury their fathers; in war, fathers bury their sons." How true that is to this day. My heart and prayers go out to the families of those who died in Iraq. May they all find peace.

sub 65#
9:57
c&j work before "Josh"

Rest in peace Josh! Peace to his family and friends!

Here's a link from today's Rocky Mt. News on the man:

http://www.rockymountainnews.com/drmn/local/article/0,1299,DRMN_15_5378731,00.html

RIP Josh

c&j work followed by "Josh"

as rx'd with 20lb vest 7:31

Just started Crossfit this week

55lb OHS as Rx'd
20, 20, 16 pullups (all broken)
+15 more OHS

10:30 total
I would call it the "Josh's Little Sister" workout but I just started so what can you expect.
Thanks Josh!

50/200/6-4

10:19 as Rx'd.

As someone who served with and lost some close friends in Iraq, it still ignites strong feelings to see the faces of our fallen warriors. We are constantly hearing reports of servicemen killed, but they are given as numbers and nothing more. Thank you crossfit for giving these men the respect they deserve in life and death. And to the rest still there/ about to go/ or never came back, Semper Fi and God bless.

What are some other workouts to do for the pullups, as I am not yet able to do that many??

Thanks!

did "Cindy" today
14 rounds + 5 pu's + 10 pushups

8:02 as rx'ed, this frickin' smoked me. My forearms and hands were ruined from Cindy yesterday, which I did about 16 hours ago, so my grip died an unceremonius death after about 35 chins. Only the set of 15 OHS were broken into 10 and 5, hands were a big problem, I tore off a huge callus. Next time I'm gonna shoot for closer to 7min.

Snatch Pulls pre and Push Jerk post (plus push up on paralletts).

M/26/180
CFWUx3
WOD as Rx'd:
14.18

My form on OHS is getting better, still needs a lot of work. I think my time lagged a lot because of "Mary." My shoulders were shot.

M/30/192
CFWUx1
WOD: Under 15 on a wall clock.

my left shoulder is not flexible enough to do the overhead squats with more than a 45# bar, is there a substitue or do I just need to continue to stretch and work with lighter weight

WU: 30 minute run + CFWUx1 (minus PU's)
subbed 65# on OHS
time: 10:53

Prayers of comfort to SSgt. Hager's family.
Prayers of thanksgiving and praise for the life of Josh Hagar and all who serve and protect.

Josh tomorrow.
Today: Latch's Jacket of Pain instead.

24:05

5:11 improvement from 05/30/06

first Xfit workout ever (weight = 270lbs so PU's are hard right now)
20 minutes on a wall clock

45# on OHS
assisted PU's + 2 X 40 lat pulls at end of WO

6:01

30 lbs OHS and CF jumping pull ups (hands on bar).

Next time will increase OHS weight.

Thanks gaucoin for your coaching and encouragement.

My prayers for Josh and his family.

CFWU X3 (minus pu's and squats)

Modified "Josh"
15:00
65# OHS
Gravitron for pu's (from 30-60# assist)

forearms aching after WOD

then, 3 mile run in 23min

My prayers are with Josh and his Family.

My prayers to the family & friends of Josh.

Modifed with
33# OHS
Pull-ups with blue band assist

16:24

First and foremost, my condolensces to Josh and his family. And Peace be with all the fallen soldiers and their families.
M,32yo,200
CFWUx2(sub push-ups,ring dips for pull-ups)
WOD, as rx'd
18:40

25yom 174lbs
15:00 as Rx'd
OHS's weren't feeling so hot.

"josh"
19:50

Thank you Josh, Travis and Rowan -- rest in peace.

#91

www.ironwoody.com for the assistance bands

6:13 as rx'd

bwt-167
pre - 110% snatch pulls - 3x3
post - push jerk - 3 reps x 5 @ 80%

20:30 95# OSQ/Ring PU
44yr old/6'3"/215#

My prayers to everyone...All gave some...some gave all.

Bruce
CDR USN (ret)

CFWUx2 (-pull-ups/dips)

18:22 with 55# OHS

PUs are still my weak point.

17:27
as rx'd

33m/185#/6'/CF43

12rep CFWUx3 (ring dips)

JOSH: as Rx'd 25.00

OHS- only first set broken 15+6
PU- broken into sets of 11-5 reps. I use an Again Faster Bar that hangs from straps (thanks Jon) but because it swings it doesn't give anything to push off of to generate horizontal momentum. Tore a callouse. uuuuughhhh!

Thanks to Josh for the freedom to suffer the little things in life. See you on the other side brother.

28/F/105#

55# OHS
kipping pull-ups

time: 9:29

rip josh.

40:11 (almost) as prescribed. 2nd day back after 7 weeks of muscle/strength building. I'm feeling fat & slow, and I did the last 3 OHS after the last set of pull-ups (which were broken down into singles), but I did 45 OHS at 95#, which would have been impossible before.

36 / M / 222#

75# ohs, pullups assisted by Iron Woody medium band.

I was going to do a workout of my own design with sandbags & kettlebells, but decided to honor SSG Hagar's sacrifice instead. Completed in 15:23. I see Nadia blew me away again, with change.

Joseph
95 lb OHS ( a little light - scale up for bw next time)
45 lb weighted jumping pullups
8:50

Joy Beth
95 lb OHS
90 lb lat pulldowns (all energy went into those damn OHS)
39:02

RIP Josh

WOD as RX'd: 11:47

"Josh"
Bill 15:28 Rx'd
Kallista 9:22 44lb
Stefan 10:20 35lb

Met Josh breifly at the May06 Cert. It's always an honor to meet the mil folks in the CF community. Solid. Humble.

RIP Joshua R. Hager, Travis W. Buford, Rowan D. Walter

Our condolensces, prayers and peace be with all their family and freinds.
Thank you for service.

Best Wishes.
RX'd 6:21

21 75 lbs OHS unbroken
42 pullups (broken, 30-42 assisted)
15 85 lbs OHS unbroken
30 assisted broken pullups
9 95 lbs. OHS unbroken
18 assisted broken pullups

15 min 20 secs.

God bless you Josh. You are a true hero to which we all owe our gratitude and admiration.

Thank you again coach for your tributes to our heroes in harms way.

God bless Josh and his family. I'll keep them in my prayers. Thank you, from all Americans.

Thank You,
Jeremy
U.S.B.P

25 / M / 215
As RX'd 8:35

24/M/191
10:48 as Rx'd

RIP Josh.

Subs: 55# OHS
13'48

God Bless our soldiers!

Around 16:00, pull ups wore me down after Cindy. I subbed 45 on the OHS.

as rx'd
10.29
God bless you Josh.

13:23
subbed 55lbs for OHS, jump ups or bands for PU

RIP Josh,Travis,Rowen
God bless their families
Workout as rx'd 10:30

M / 37 / 185

As RX'd in 19:35

Overhead Squats were in complete sets, but Pull UPs were all in broken sets....

WU
olybar squats and PU
13:51 w/ oly bar
1st day back after two weeks off

16:15 modified as follows: OHS round of 21, 75#; round of 15, 85# and round of 9, 95#. Pullups as rx'ed, kipped, varied grips. Great new WOD; hopefully I'll be abe to do it as rx'ed someday. BTW, I think we're done with pullups for a day or two. My CF antennae sense a 5k run tomorrow

Hoorah, SSgt. You will never be forgotten, warrior.

14:33, as RXed. I was cautious on the OHS's, since I really didn't want to drop that bar on top of my head.

As Rx'd in 7:37

6'4" 205 lbs 33 yo

Oh God, John, I hope you're wrong...

"Cindy"
Capt E as RX'd 23 rounds (PR)

Rest in peace, Josh, Travis, and Rowan; you will not be forgotten. May your families find peace as well.

RIP Josh.

Only second day of Crossfit, woo. Did the WOD, all broken, but I did it all. Working my way up.

7:11 (have had a hip flexor strain but decided I could put up with a little strain after seeing the sacrifices of "Josh")

Josh, friends and family, god bless you and thank you for protecting our freedoms and great nation. God speed and farewell.

I only have dumbells, is there any conversion of weight for OHS from barbell to dumbell? Or should I just use as much weight as I can to be able to do 21 reps?

thanks

65/85 OHS
PU as RXed

RIP hero.

RIP Josh.

13:52

RIP Josh, Travis and Rowan....

as rx'd

26yo/M/68kg

13.41

34 YOM
BW 180#

OHS as prescribed
scale pull-ups to 21-15-9 (still had to jump to finish the first two sets, as I am still quite sore from yesterday)

This is a great benchmark workout.

13:00

Thank you, Josh.

I must need more flexability because I can't hold the bar straight above my head or a little behind it at all. Especially when I bend down the bar is forced in front of my head. The more I bend down down the further forward it goes.

75lbs all sets unbroken
PUs as prescibed but in broken sets, I am sore from yesterday as well.
16.02.41

R.I.P.

R.I.P. Josh
Condolences to Josh's family and friends.

Josh, Thank you for your service and sacrifice.

A good buddy of mine currently in Iraq saw this post and emailed me...it's good to know he's OK even though he's in harms way.

Semper fi,
jh

subbed 45lbs for OHS due to technique/flexibility.
11:04
chins ugly

pre - snatch pulls - 133lbs
post - push jerk practice - 45lbs.

14:35

BW 210#

OHS as Rxd, Gravatron for the PU's

28/M/185
CFWUx3

as rx'd, 12:17

15:13... subbed jumping pullups
left wrist hurts from OHS, must be doing them wrong.

thank you josh

ohs as rx'd, pullups - jumping, on rings, taking it easy on shoulder

18:26

Rest in peace Josh, Travis and Rowan. Thank-you and your families for your service and sacrifice.

rxd
15:15

M/18/185

13:38

21/m/150
As rx'd:
10:55
R.I.P. Josh

M, 29, 200 lbs.

For time:
85 pound Overhead squat, 21 reps
42 Pull-ups (rings)
85 pound Overhead squat, 15 reps
30 Pull-ups (rings)
85 pound Overhead squat, 9 reps
18 Pull-ups (rings)

Complete in 26:10

Overhead Squat
110 lbs. x 1
115 lbs. x 1
125 lbs. x 1
137 lbs. x 1
147 lbs. x failed
115 lbs. x 1
65 lbs. x 15

R.I.P. Travis, Rowan and Josh.

big pipe: about 19:00 rx'd, pullups from deadhang and very broken

Rest in peace, brother, we shall all join you soon...

-Dennis

Executed the "Josh" WoD as rx'd. Did not capture the elasped time though.
-Additional flat and decline bench presses (4 sets each exercise).
-Additional 2km row.

55# ohs, 23:31

RIP SSG, Thank you.

What a killer on the Pullups! Did em Dead hang, broke all sets of em. OHS were fine.

8:57 as rxd.

12:36

not that bad...

Brent #192 - not THAT bad??? lol.

As Rx'd:

J (25 yrs, 6'4", 235 lbs) - 9:45
R (24 yrs, 6'2", 210 lbs) - 11:09

39/195

24mns
65#OS per KravMaga "the Pack"
Still, all sets broken with bad form.
I find OS's excrutiatingly difficult, although I think I finally got the hang on the last set...

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 – pu, subbed 10 ring dips per round.

"Josh" w/OHS scaled to 65lbs
65 pound Overhead squat, 21 reps: 5,5,6,5
42 Pull-ups: (alternated grip every 7 reps) 7,7,5,2,4,3,3,2,2,3,2,2
65 pound Overhead squat, 15 reps: 8,7
30 Pull-ups (alternated grips every 10 reps) 5,4,1,4,3,3,3,2,3,2
65 pound Overhead squat, 9 reps: 9
18 Pull-ups: (alternated grip every 9 reps) 5,4,1,2,3,3
Time: 31:05
OHS A2A. Foam roller cool-down

28M 190# 6'

Used 99lbs for OHS. Had KG bumper weights and figured 4lbs over was better han 6lbs under.

10min and change
Added extra set of 6 and 12 for fun

josh as rx'd 19:24
all ohs unbroken
pullups broken

r.i.p. josh, rowan, and travis

God Bless you for your service.

9:12
Lost time running accross the steet to do pull-ups.

R.I.P Josh.

Neil(49) & Ellie(52)

5 min cycle CFWU X 2

Practice movements

Neil

"Josh"

OHS Sub 88lbs

12.15

Will use 95 lbs next time

Ellie (sore leg upper body only for next few days)

Shoulder press 50 lbs x 10

Strict heavy pulldowns X 10

11 laps in 20 mins

"Never give in -----Never, never, never, never, in nothing great or small, large or petty, never give in except to convictions of honour and good sence. Never yield to force; never yield to the apparently overwhelming might of an enemy."

Sir Winston Churchill 1941

Condolences to Josh's family and friends

Rest In Peace Josh

Workout #1- 500m swim, :02 push-ups, :02 sit-ups, :02 PU's, 1.5 mile run (PT Test)

Workout #2- CFWU x3 (no PU's)
WOD
:08::08

PU's got me today. I need to file down my calluses. Knocked out 30 straight the first rd, but went down hill after that. This is a good one! Time to go and roll now.

RIP Joshua.

Get some, Go again!

CFWUx3
All OHS unbroken, pullups broken 8:56
Shoulders are on fire.

19'28 as Rx'd

Rest in Peace Brother

apolloswabbie #88
Hoo yah, sir
check my e-mail addy, enlisted keeper of Naval Tradition is part of the package. Keep safe, Hero WODS are hard on many levels, we don't need any more.
13'58" as RXed

35/204

as rx'd 15:50

1) os 12/9
pu 20/12/10
2) os 10/5
pu 12/10/8
3) os 9
pu 10/8

I am the Company Commander of Josh Hager and I appreciate the postings here that you've all given on behalf of Josh (and his new workout). I will say Josh was my best NCO in the company. He was also a friend and Ranger Buddy. He was a warrior, a leader, a professional by every sense.

He took great pride and care of 'His Boys' of the Ghost Platoon and they trusted him w/ their lives every day in dangerous Ar Ramadi.

He also kept this long deployment bearable w/ the humor he provided everyday w/ his corny on-the-spot jokes. He really was most of the personality of the company.

We called him "Hager", "Task Force Hager", "Hagermeister", "Van Hager", "Hager the Horrible" among others. Only very few get multiple nick names. On the net he was "Ghost-7".

Unbelievable heart. If you only knew.

Absolute pleasure to have around and serve with.

We'll miss him tremendously.

Thanks CF for what you did here assigning a new body blaster on Josh's behalf. It's a great thing. Doc, good call posting the photo of Josh to CF. Now I'll have to come over there to the aid station and give this miserable workout a shot.

bw 165#

as rx'd 4'45"

no sets broken.

RIP Josh. Your selflessness act does not go unnoticed.

To honor a hard man a hard WOD. Our company did as prescribed with packs on air. quickest time 8min longets 12min and polished off tabata sledge with Mongo(20#sledge). RIP

Holy crap, nice time there Bridges. Well done.

14.23 as rxed

M/48/5'10"/177

"Josh"

For time:
95 pound Overhead squat, 21 reps - sub back squats with 185 lbs
42 Pull-ups
95 pound Overhead squat, 15 reps - sub back squats with 185 lbs
30 Pull-ups
95 pound Overhead squat, 9 reps - sub back squats with 185 lbs
18 Pull-ups

16:23

Anthony (BW=180)
Deadlift
45x5
135x1
225x1
315x1
405x1

WOD: 135 pound front squats and 50% volume
Time: 3:10

Jodi (BW=103)
Deadlift
52x1
102x1
135x1
165x1
185x1

WOD: 45 pound overhead squats and 50% volume
Time: 4:25

BEN
29/174
============================

rx'd
10:48
============================

RIP Josh. I respect your sacrifice enormously.

11.44, as prescribed.

Tariq

14:26
OH squats- 1st set broken, rest unbroken
Pull- ups- worked on false grip and wide grip, all jumping

1000m row 4:23

12:53 w/65lbs OHS

Thanks to Josh and all in harms way. My thoughts and prayers to family and friends.

OHS 45#
All pull-ups 45# assisted
7:44

I pray that God comforts Josh's family.

L- WU 200 meter sprints barefoot 0:52 and 0:50
He wanted to see how well he could run on the road barefoot and found that he did better barefoot than with shoes.

WOD- subs- 5 lb bar OHS to parallel (needs to work on form)
jumping pullups

Time- 6:51
--------------
K- WU- 16 min elliptical, 35 sit ups

WOD- subs- 45 lb OHS (broken 17,4 then 9,6 then 7,2)
jumping pull ups (broken)

Time- 12:43

Tabata situps-
16-15-14-13-14-13-13-13

Last time doing OHS used 35 lbs. This time ROM was to parallel but got the hang of balancing the bar towards the end. Doing OHS in the WU has paid off but its a different animal with more weight.

Kate

as rx'd - 10:18. Pullups broken, but did 'em. All OHS unbroken.

Condolences to Josh's family. I think these words from Abraham Lincoln apply to Josh's family, and to all who have lost a loved one in battle, as an expression of extreme gratitude:

"I pray that our Heavenly Father may assuage the anguish of your bereavement, and leave you only the cherished memory of the loved and lost, and the solemn pride that must be yours, to have laid so costly a sacrifice upon the altar of Freedom."

Steve Rakow
CrossFit Ocean City

Forgot to add-

N- out with sore throat

To all the soldiers out there- we hold you all in our thoughts and prayers every night, stay safe.

Kate, N, and L

"Josh" as written.... 7:21
95# OHS's unbroken/ Kipping PU's broken

God speed Josh, Rowan, and Travis.

20:59 as rx'd

4:52 as rx'd
Pull-ups felt it from Mary yesterday.

CFWUx3, minus pull ups

subbed 60# OHS
asst pull ups
time: 12:47

Did a lot yesterday and was tired out today. Was pretty tired on the pull ups. Last round widened my grip on the OHS and found I was more balanced and could even go deeper in the squat.

God Bless you Josh.
Erin

17:00. My hands were the limiting factor. They are really blistered and beat up from yesterday's Cindy -- the bar I used had a small circumference. Used 55# for OHS.

As Rx'd 10:02

Watch over us Josh.

"Josh"
1/3 cfwu
As rx'd: 9:44
1/3 cfwu as cool down, then snatches and c & j's.

A nice tribute here.
"If you forget my death, then I died in vain." We do not forget our fallen warriors.
S/F
Dale

33/M/179#/5'9"/CFT=830

Josh (Hero)
As Rx'd
17:32
Everything broken except the last set of OHS.

9:30 as rx'd

12:18 OHS getting stronger each time we do them.

18/M/170#/5'11
Josh(HERO) You men in the Rangers, SEALs, and DELTA boys are my heros and I hope to jion one of thoses units someday.

"Josh"
13:00
Everything broken except last set of OHS.

#13-J
Yes, all of them would help, but work on getting smarter as well as harder.

as Rx 21'51

30/M/5'9"/155lb.

OHS scaled to 30kg, unbroken sets.
Pullups neutral grip (only option), broken sets.

10:32

Holy crap, nice time there, AFT. Good work!

BW 168 age 38
OHS 70#
pullups
18:34

#13-J
Take what #29 says with a grain of salt. Anything is possible, it depends on how hard you want to work. There is plenty of time for PT, if you make it. It just happens to be outside the time "normal" people PT.

BW=150. Squats to 10" D-Ball. Kippers.

10:31.

-D.

11:11 as rx'd

26M
145

CFWU x 3 - pullups

65lb ohs
pullups kipping all broken sets

8:38
guess I should have used more weight.

39 yom 5'6" 165#

CFWU x 2 - pus and dips

Did Cindy, since I took Saturday and Sunday as rest days. 22 rounds, as rxed. Previous best was 16. Thanks for the workouts, coach. Been Xfitting for 3 months--didn't think I'd break 20 this quickly.

Look forward to honoring Josh tomorrow, no matter how long it takes. My thoughts and prayers to him and his family.

9:55 as rx'd.

Semper Fi Josh

Ben: 10:48 (dead-hang pull-ups, prepping for PFT)

#13: Crossfit, mix in at least one run of 5k+ once a week, boots & utes runs, pack runs, anything that gets you used to running with a rifle in your hands.
#51: Don't know what you mean about IOC being a "gentleman's" course. They throw quite a few nasty surprises at you there.

Team Lakeland
Neil As Rx'ed 12:42 Could'a got a bit lower on the squats.

James Did cindy from yesterday. 15 rounds with the last seven as jumping pull ups.

8:52 as rx'd

R.I.P.

Rest In Peace
SSG Joshua Hagar,
Pfc. Travis W. Buford,
Pfc. Rowan D. Walter.
My condolences to family and friends.
Best Regards,
Jon

15:36

Condolences to Josh's family.
Thank you for your great sacrifice for our freedom

OHS' W/ 55#
subbed pushups for pullups

15:46

Greetings,

Just wasn't in the workout tonight... Need any suggestions to loosen up my right shoulder. Had an injury to the right shldr and have limited rom. This makes it difficult to lock the bar for OHS! Find rocking up on my toes instead of staying in a good locked position.

Props to Basem for pushin me through the WOD.

Didn't time it but wasn't very pretty. Still finished the whole thing. Had gravitron assistance for pull ups. All set broken for first 2 sets.....

Any feed back would be appreciated.

Cheers,

Bummed_Canadian (for now!)

as rx'd 15:50

To the families and friends of SSG Joshua Hagar,
PFC Travis Buford,and PFC Rowan Walter- deepest sympathies and condolences.

TO THESE WE OWE THE HIGH RESOLVE THAT THE CAUSE FOR WHICH THEY DIED SHALL LIVE. -Dwight D. Eisenhower, Normandy Memorial.
============
WOD: 13:59
65# OHS

ouch.

25 minutes, lots of waiting for gravitron.

CFWU x 3 (- pullups/dips)

45 LBS 15 reps
85 LBS 10 reps, 65 LBS 11 reps
42 pullups
65 LBS 15 reps
30 pullups
65 LBS 9 reps
18 pullups

ran .5 mile

gravitron 100 LBS assist on pullups, all sets broken.

overhead squat was causing balance problems. does anyone else have problems with rotating onto the balls of your feet when a full squat?

75 lb ohs 21-15-9
pullups as 35-26-17
roughly scaled a 75 %
~10 min

14:30

10:09 with back squats sub'd for OH squats
Had to do jumping pull ups for the last set

40/162
sub'd 65# ohs
13:07

God bless Josh and all the men and women of the armed forces - I'm in awe of your bravery and courage...

26:05
All sets broken except for the last set of OHS.

Sorry to see that the Vancouver Certification seminar is sold out already...

Regards,

22/180

17:00

first 20 pullups dead-hang, then machine assisted.

RIP, warrior.

180/34

9:54 w/ a new PR of 25 kipped PUs in the first set

21-15-9 OHS & Ring Pullups

9:15

My name is Heather Hager. I am the wife of SSG Joshua Hager. I am overwhelmed by the outpouring of love on this site. Thank you everyone from the bottom of my heart. I never realized how many lives my husband touched. A piece of my heart is gone forever. Joshua we love you and are SOOOOO proud of you. It was an honor to have been your wife.
RANGERS LEAD THE WAY!!!

bw: 185

Left quad trashed from Cindy yesterday, so did 2x air squats for form and pullups. No time.

Did Oh Squats and Bench press - did pull-ups sat.
~14 min.
95 lb OH Squat
65 lb bench press

To Heather and all of Josh's family and friends: I am so sorry for your loss. I wish you strength and peace.

WU was skiing 2.5 H in the howling wind and snow. Fun though. BW 128

65# OHS, kipping pullups, #s as rx'd 12:56.

6'1" 41 yom 197
CFWU

12:44 (12,9;11,4;3,6...jumping pull-ups)

This site is very inspirational. I feel like I'm working out with our troops and offering all the support I can from my garage at home.

After two tours in the middle east, I still never forget how lucky I am to have come back unharmed. To all those who gave the ultimate sacrifice, we will never Forget. Godspeed Joshua Hagar.

Nolan: 10:04
OHS x 10 @ 95lbs the rest @ 65
PU broken 1st 25 unbroken

Dan: 10:17
OHS with ligt bar last set w/ Oly bar
PU broken

Rest in Peace Josh, my thoughts and best wishes to your family and friends.

10:21 as rx'd

hands slowed me down on the pullups (left palm is severely ripped from Mary)

17:31 Hand is destroyed.

Thanks Josh you're a better man than I.

RIP Josh - thank all of you that serve and protect our country.

As Rx'd: 17:50
Pretty dissapointed in that time. OHS took longer than they should have and I had to wait for pullups...excuses, excuses. I'll go harder next time.

Thank you for the post Mrs. Hagar.

38yo 155# M
Josh as RX'd

pitiful 19:11

If it wasn't my favorite firearm, I'd choke myself.

Bodyweight 175lbs

As Rx'd, 12:30.

N: appx 12 min (watch error)
J: 6:54

well well well....I did todays workout @ 9 am, and then I figured because I missed yesterdays workout I would do it today too @ 7:30 pm, STUPID IDEA!!!

Morning Session (today's workout)
started with 95 lbs but dropped to 65 lbs in the middle of the second set, need to work on overhead squat form, broken sets all over the place.....24:30ish total time, WEAK

Night Session (yesterday's workout)
27 complete rounds plus 5 pull-ups and 10 push-ups, IMPROVED BY 5 ROUNDS SINCE LAST TIME! I did have Travis and Barb giving me shit the whole time to keep pushing it! STRONG

Super pumped up and ready to work towards the goal of 30 rounds, the race is on Travis!

pullups all kipped, OHS with 65 lbs. (my form is awful, can you say "flexibility").

8:54

55 y.o. 5'10, 157.
13:51, Did 45lb & 55lb squats.

#14. Let's get a gun and shoot all those d**n commies...oops, I mean liberals.

280#'s/43 yom

Took advantage of the new snow and went for a 40' snowshoe in the woods at 5:30 AM. Did the WOD this evening as rx's but did surgical tubing asst'd jumping pullups to keep the rate up (11:05).

male, 27, 6'2", 250lbs

~12 min. 45lb OHS, 21-15-9 assisted pullups, bloodied both my hands.

To all those who have served, are serving, and are going to serve, I truly appreciate and never take for granted your sacrifices. Realize you are one of the biggest reasons this is the greatest country in the history of the world. Thank you for protecting our way of life. God Bless.

After 1+ week, I now have a newfound appreciation for Crossfit. Thanks Coach and all others involved for honoring our heroes in the military.

Quote: Nothing real can be threatened, nothing unreal exists, therein lies the peace of GOD.

On behalf of Joshua and his family thank you . . . the amazing and heartfelt support is so appreciated.

Kris Hager
eskris@comcast.net

"Josh" in 11:59 - modified w/ 40KG OHS.

Rest in peace, SSG Hagar; condolences to Mrs. Hagar, family, and friends.

All overhead squats unbroken. Still don't have kipping down yet 13:04.

BW 135

as rx'd

6:22

41/M/178

As rx'd - 12:20

as rx'd 15:20

169
21-15-9 (7:00)

75# OHS, scaled to 27-19-11 only last set unbroken
Pull-ups (assisted) 42-30-18 all sets broken

14:45

age 40
bwt 212#
time 14:08 as rx'd
getting better on OHS
pullups kipping and sets broken

For Josh, scaled at Brand X.

21 45# OHS
42 Pull ups
15 45# OHS
30 Pull ups
9 45# OHS
18 Pull ups

12:11

Rest in Peace, Brother.

Age 51/BW 240#
"JOSH" using 80# for OHS, most of the pullups jumping (12:18)
Josh, Travis, and Rowan, "fair winds and following seas"; SEMPER FI

8.56
as Rxed
40kg OHS
Kipping Pull Ups

--

"Josh":

Scaled OHS down to 77lbs
All set broken, save last 9 OHS

Everytime I wanted to quit I thought of SSG. Joshua Hagar. I thought of Josh a lot. Rest in peace soldier.

30:52

--

as rx'd
7:24

RIP

Our prayers and sympathies are with Josh and his family. God Bless!

44yo/222lbs/6'1"

15:00min

Subbed body rows for pullups, switched to jumping pullups 1/2 way through second round.

All sets broken. Time = 18:33

Recently, there was thread on the Brand X website asking the question "Why do you train?" There were several outstanding reasons expressed and the following is a portion of mine:

"I train for those who are out in the field protecting the life, liberty and pursuit of happiness that we often take for granted. People like Gunner (AKA Brian White, USMC) who takes the fight to the enemy while I stand watch here at home. I train so when their family is in danger or in need I will have their back!! (I am a member of the law enforcement community.)

I train to protect the sheep that cannot protect themselves for whatever reason. I stand in awe of the multitude of people at Brand X and in the CrossFit community who have made the conscious decision to be more than a sheep. I am thankful to Coach Glassman for affording me the opportunity to meet and identify with these outstanding individuals.

I train in honor of people like Patrick (a Brand X inspriation). He continually provides me the strength to continue when I feel like giving up. I know I have no excuse for giving up when I have the capability to continue."

These words cannot begin to express my gratitude for the opportunity to share the stories of so many who have made the ultimate sacrafice. Thank you Coach for your continued support of our military hero's!

God's speed Josh...

As Rx'd

6:50

23:58

21yo/6'3"/220#

8:07

Recon Ron pullups
Squats:
1 - 10 OHS, 11 BS
2 - 7 OHS, 8 BS
3 - 9 OHS

"Josh"
13min 32sec
Back Squats instead of overhead squats

As rx'd 10:11

Josh and Heather thank you both for your sacrifice, courage and sense of duty. Heather I'm heart-broken for your loss.

Semper FI, SSG Hagar.

13:44 65 lbs for OHS.

12:10 w/ 65lb OHS. Dave smoked me in yet another workout.

It has been absolutely stunning to hear from team mates and family of SGT Hager. Please accept my thanks for posting today, it was very powerful. Thank you Heather, Kris and Tom. Paul

20:45 as RX'd. Best I could do. I'll drink a few in Josh's honor as well. I'm better at that. He wasn't bad himself.

Workout partner Sean 14:15. First 2 OHS with 45, last with 65.

First day of the CF workout, and I have to say it's with mixed feelings. I usually spend at least an hour in the gym, and todays excercises were concluded in 11 mins 30 secs. If I'm sore tomorrow I'll eat my words.
RIP Josh
Greetings from Sweden

RIP Josh.

Soran # 303, ditto on time 11:30 for PJ

12:00 for Glenn

OHS are getting better flexibility is pushing knees forward but certainly an improvement.

45# OHS, Jumping pullups

16:59

I am including the note that Josh sent with his Christmas card. God sends people into your life for a purpose, I know I am grateful for the time he touched my life

God bless you Josh..

merry Christmas to all,
sorry it's been so long for me to reply to you. I wanted to thank you for
all your support. the boxes you have sent to us are wonderful. every little
item in them is used and appreciated. on behalf of the scout platoon we say
thank you! your boxes keeps the boys moral and spirits high. just the
thought of the time, money and effort you have put into sending us those
gifts truly makes you all the real hero's. with out you we would not be able
to fight as hard as we do. just knowing we are being thought of instills
faith that we are supported. the media doesn't but we know you do. today is
Christmas, no lie this is our first day off sense we left Ft. Carson in
early October. The weather here is off and on between rain and sunshine.
mostly averaging between 30 degrees and 60 degrees. I know all my boys all
18 of them would rather be at home but today we'll be thinking of you all
instead. nothing you do for us is taken for granted. keep us in your prayers
and we are wishing the
best for all of you threw this holiday season. there are some pics for you.
one of the GHOST PLATOON, one of me and one of the beautiful AR RAMADI.
thanks for all you do for us!!!!!!!!!!!

gratefully yours
ssg joshua r. hager
scout plt
platoon sergeant

10:23 - scaled OHS back to 65 lbs. ALthough I'm still pretty helpless at these I'm better than 6 months ago!

14:31 as prescribed.

26m/200#
subbed 65# OHS, pullups were 30/20/10
16:50

i ripped off a callous on my left hand at pullup 15 of 20, so after that i sucked, but made it through.

8:45m

Tendonitis forced me to sub 90# wide grip pulldowns for pullups, hence the faster time.

bw 185

Matt/Heather:
95/~45 for OHS
subbed for p/us

+20 mins, but a buddy was chatting our ear off.
Form is getting much better on the OHS for both of us.

Legs are tired!

Did this a day late but with Josh in mind. "Rangers Lead the Way!"
Bill- 46 yom 179bw Charlene 42 yof(ox) 141bw

Bill As Rx'ed except for broken Pull ups (all Kipping)

Charlene- As Rx'ed except sub 45lb for OHS and broken kipping pull ups.

both finished 18:10 huffing and puffing but keeping Pukie at the door.

Note: I noticed that the usual rest day anti-war crowd is strangely silent when a true hero pays the ultimate sacrifice to Freedoms just cause. Coincidence? Or shame?

Subbed 55# for OHS and jumping pull-ups
10:50

Heather, Bailey and Lois, my prayers will be for you especially today.

OHS unbroken
Pull-ups broken every round
Time: 8:14

RIP Josh

10:50 as rx'd.

9:47. using 30lb assist on all pull ups

Josh
M/20/175

19:04 as Rx'd

16 minutes

17:24
OHS (10/6/5 5 second rest)
jumping pu
OHS (5/5/5)
Jumping pu
OHS (7/2)
Jumping pu

subbed 65lbs OHS

13:19

As rx'd:

12:23

168lb male 21yo

I'm not very proud of my efforts here. I did a 45 minute jog before this workout. Not sure if that could affect my energy for the lifts.

I did pullups on a gravitron, but I kept going up in assisted weight because my sets were getting smaller and smaller. Not sure if it would have been better to just keep doing small sets and tough through the 42 or to use lighter weights to get the most consecutive pullups.

I also used an empty 45lb bar for the OHS because it's only the second time I'm performing the exercise. It went pretty well, but my form is really questionable. My toes really want to turn out, or my knees want to bend inward when I squat. Keeping my back straight is tough too.

22:30 for the whole thing, with 21 on the first set of OHS, then 10/5, then 9. The pullups were never more than 6-10 in a row before resting, even with a lot of assistance from the gravitron.

-CFWU 2x10 (3-5 reps of OHS + pullups)
-WOD: scaled to 80# OHS

Time: 15:52 - all sets broken, couldn't do more than 10 OHS in a row. Set a new PR for consecutive pullups (23).

Also started working on handstands so I can progress to HSPUs. Just spent about 10 min practicing kicking up to a wall (finally got over that little voice in my head telling me not to kick up all the way), holding it for a few seconds, getting comfortable, etc.

My deepest condolences to the friends and family of Staff Sergeant Hager. Fair Winds Josh

29 YOM, 6'2", 235#

I just started Xfit, and this is my 4th consecutive work out. I did this one late, because of soreness and oh yeah being at least 20#'s over weight.

*30:00
-105# OHS (no breaks)
-broken pull-ups (gotta learn how to kip)

Damn this shznit hurts

Thanks for your service SSG. J.Hager

We will always remember you and your kindness. have peace now and know that you will be tuely missed.

44
193

16:06

RIP Josh and thank you for your sacrifice.

We will always remember you and your kindness. have peace now and know that you will be tuely missed.

"Earn this. Earn it."

Ranger Hager provided me with more than a little motivation. I'm pretty disgusted by my performance at the WOD, but at least Josh passed some free pain my way. Lets just say I could only do five OHS at 95#. I took some liberal adjustments to the weight and workout. Regardless, I enjoyed the free pain and am inspired to come back for much more.

This was my first cross fit workout. I've been lurking on the side for a year plus, but haven't committed to getting after it. My buddy Tom emailed me the horrible news about Josh. It has inspired me to "earn it." To me, "Earning it" means to enjoy the freedoms we enjoy as a tribute to fallen heroes like Josh. Treating every day as an opportunity for living life to the fullest. Taking advantage of every opportunity for some free pain in the gym.

Godspeed, Ranger Hagar.

r.i.p. Josh, Thank you

Aaron and Mike Pittsburgh FAMs
14:50 rx'd

Db ohs @ 20lbs ea. from Db moves I&II. Thanks Coach Rutman.

pull ups as Rx'd.

Intervals w/in intervals. Translation, broken sets everywhere.

13:00

18:08
53lb OHS

God bless you, Josh and family

BW: 210

As RX'd

7:20

Fair Winds

As rx'd: 9:01

OHS: 18+3, 10+5, 9
Pull-ups: 12+12+12+6, 10+10+10, 12+6

Surprised how hard it was to hold the bar overhead for the last ~round. 5 rounds bag work after but shoulders and lats were smoked.

RIP Josh, thanks to you and your family for your ultimate sacrifice on our behalf.

65lb OHSQ
Assisted plu w/ yellow band

16:36

11:01

75 lbs. on the overhead squats...all broken pull-ups on an assist machine w/100 lbs.

10:06

OHS 75#
1st set of PU 10 reg. rest jumping
2nd. set of PU 2 reg. rest jumping
3rd. all jumping

OHS sub'd 45lbs (probably should have gone heavier)

14:59

Hands just killing me....a little slow but got through it!

Fair Winds, Josh. May God and the courage you showed comfort your friends and family. The cause is worthy.

13:41 pullups were broken. I just regripped and went back at it until I completely each set. Can anyone do all of those pullups unbroken?

14:05
Everything as RX'd except did 22 pullups instead of 18 on the last set cause i'm not smart.

RLTW SSG Hager

14:17
45lb bar 35/25/15
Kipping pull ups
42/30/18

As rx'd

18:09

all OHS unbroken
all Pullups broken into sets of 5

The pain didn't seem so bad after reading the posts today. I tried to post a rather long speech from a Naval Academy commencement about Sheep & Wolves, but for some reason the website would not accept it.

Regardless, Josh, Travis & Rowan - thanks for being Sheepdogs and keeping the wolves at bay. We will never forget!

As rx'd

18:09

all OHS unbroken
all Pullups broken into sets of 5

The pain didn't seem so bad after reading the posts today. I tried to post a rather long speech from a Naval Academy commencement about Sheep & Wolves, but for some reason the website would not accept it.

Regardless, Josh, Travis & Rowan - thanks for being Sheepdogs and keeping the wolves at bay. We will never forget!

14:35
RX'd except 22 pu for the last set because Jamison is not smart.

hooah SSG

25yr old 170lbs

11:48

All Squats went straight through
Pulls were broken down to sets of 10 with 10sec rest in between sets

49 yom; 230#

Instead of OHS I did 95# thrusters and I did a lot of jumping pullups. My time for the rx'd reps was 21:06.

God bless Josh, Travis, and Rowan, and may God be with those who must carry on without them.
as rxd' 9:39

May God bless Josh, Travis, Rowan and all of their families. And may He bless all of our troops. Thank you all for so much.

M/48/165

Squats: 50 lbs
Pull ups: All after many breaks!

Butch

OHS scaled to 65#, first set broken
Kipping PUs, all sets broken (3sets/2/2)
~13 min

side note: still sick, kips maybe faster when healthy

Modified a bit, screwed up the amounts...

42 Pullups w/straps
42 OHS w/empty bar
30 Pullups w/straps
30 OHS...
10 Pullups w/straps
10 OHS...

9 minutes

Tim: 9:22 as rx'ed

All overhead squats unbroken, 35/42 PUs 1st, 21/30 2nd, 9/18 3rd round. Gavve it my all, though.

Age 34
BW 145#

As rx'd:

10:05

Josh, your great sacrifice does not go unnoticed here...

10:19

Josh, I truly wish you were still with us. I admire men like you, you make me proud to be an American. God bless the men and women of our military. Thank you. - nate

stepped onto the porch for this one. 15/12/9 OHS w/ 95lbs 42/30/18 PUs
13:50

29/M/6'1" 177#

cfwux3 -pull-ups,squats

13:05

43 yoa / 205lbs

as Rx'd

15:36

9:57 as rx'd

25 y/o m
BWT 184

bwt-146
cfwux3
22:01 as rx'ed

DONE FEB 27-ONE DAY BEHIND

bw-199

wod-"Josh" as rx'd

Total-16:00

All sets very broken and painful, but finished in honor of our lost patriots.

MC

15:03 65# OHS Getting better at these OHS:)

61, BWT 282. A worthy WOD, named after another American hero. Rest in peace, my brother.
"Josh"
For time: 42:42
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
OHS barely parallel, arms bent, rounds broken. Pullups jumping, kipping and broken. But completed.Need a lot of work.

18:33 as rx'd. pull ups hurt. hr avg 132, hr avg 170.

27:40

For time:
97 pound Overhead squat, 21 reps
42 Pull-ups
97 pound Overhead squat, 15 reps
30 Pull-ups
97 pound Overhead squat, 9 reps
18 Pull-ups

65lb Overehead Squats
19:20

As Rx'ed 20yo 212#

time of 16min

this was my first time doing overhead squats so it took a while for me to find my balance point but by the end I was able to knock out the 9 with no problem at all. the pull ups were broken I divided all the #'s by 6 and did that in reps.
I cant wait for the return "Josh" I'm going to do alot better next time.

Thanks to Mike at Crossfit Oakland for staying late with me to finish this one. I hope to be back soon!

Scaled pullups 30/20/10 (first time no jumping but all kipping!)
OHS as rx'd

27:13

subbed 55 lbs. OHS

16:43

Mike Donnelly

not nearly as good as annie but I think she might be the Terminatrix or T-X from terminator 3

In honor of SSG Hager, wore a 20lb vest throughout. OHS unbroken all sets, pullups broken in half first 2 sets into thirds for final round of 18. Sua Sponte

bw 185

subbed ohs 85 lbs. instead of 95.

11 minutes.

finished with some rowing.

21x ohsq x 20 kg / 42x pull-up
15x ohsq x 30 kg / 30x pull-up
09x ohsq x 40 kg / 18x pull-up
time: 15:23 min
next time all ohsq with 40 kg.
have fun, Johan

29/185

9:49 - as RX'd

Age: 37
B.W: 162
WOD: 9:20 as rx'd

as rx'd
10:46
then 3 mile run, reallly slow

28:53
88 lb OHS

14:28 - Did this one with a fever and chills in honor of SSG Hager. Thank you Josh.

m 34 bw 161.5 (leanest since college)

This workout was doomed from the start.
1. I was totally fried from Linda yesterday
2. I did a very intenst Budokon class beforehand
3. I had a blister on my middle finger right hand that killed me everytime I gripped the pullup bar.

Despite all these obstacales, with pure grit and determination, finished as RX in 14:30.

Next time, this should be, or close to, a sub 10 minute time.

9:15

subbed 45lb. OHS, jumping Pull-ups. Kind of disappointed with my performance. Just felt like I was "going through the motions."

24/BW 210

as rx'd 14:49

Josh-
Peace be Upon You. See you when I'm done here. We'll get in some pullups.
-Karen

RIP

pre-planned reduced effort this cycle

remembered the WOD wrong and did thrusters instead of OHS

95# thruster, 11 reps
21 Pull-ups
95# thruster, 8 reps
15 Pull-ups
95# thruster, 5 reps
9 Pull-ups

8:28

GODSPEED JOSH

15:40 as rx'd

running 2 days behind

TSCHANZY 44YOM 175LBS 5'9"

SUBBED 45 LBS ON OHS KILLS MY SHOULDER'S GETTING BETTER ON TECHNIQUE

16 MINTUES NO SURE

RIP Josh, and to your family, I am so sorry for your loss.

My first time with the OHS so I scaled down a bit to 65 lbs.

M/185/38

11:50

More better faster

Combined with tomorrows sprints on 2/27
65 lbs for OHS should have done more, but had no time
13 min flat

13:10

75lb. - 45lb. OHS sub

Painfully sore from the day before. Really slowed me down. I look forward to doing this one again under better circumstances.

Jeff- as RX'd 7:34
Charity-Extremely sore from Cindy and sprints. Accidently did 42, 30, 18 for OHS as well as pull ups. Guess I earned my rest day! Sub'd 65# for OHS. 14:00.

as rx'd

10:42

13:30

mwd rm on squats

rx'd 9:35
Wow, just saw the annie video doing Josh - not only very fast, but the depth of OH squats was beautiful. Need to work to get deeper.

45# overheads (should've done more)
~18:30

15:30

55 ohds
55 ohs
65 ohs

I really have to pay closer attention. That's what I get for whacking my finger with a hammer before th WOD.
I did 42 OHS 65LB, 21 pull ups, 30,15, 18,9

10:41

M/6'2"/200lbs/29yo

Josh 2007-02-28 (due to travel over the weekend)

14:35

cfwu x3 - pullups
Josh, not rx'd
65# ohs
all ohs sets unbroken
pullups broken 21+10+11,10+10+10,9+5+4

To Josh, Travis, Rowan, and to all your families, and to all the defenders of freedom, at home and abroad: Thank You and know that every night as I tuck my children into their safe, warm beds we say a prayer for your safety.

BW 59kg

20kg OHS
JPUs

16:00

as rx'd, clean and pressing to overhead squat...\
3 mile warmup jog

17:28

(done 2/28/07)
10:33...HR avg 155 max 168
Cut p/u's in half: 21/15/9. OHS as rx'd & unbroken.

33 / 230#

9:45 w/ jumping pull-ups

God Bless you Josh.

M/20/160

10:49

Great form but only did 20 lb. OH Squats.

12:49

85# OHS

18 minutes flat (as rx'd).

165# male; 5'9"; 28 yr

11:08 as rx'd

10:40

pullups broken into 5s by the end; very slow.

ohs unbroken

M/36/198

Still in the beginning stages of CF and have a cold, so I modified "Josh".

CFWUx3 -pullups

95 lb OHS, 15 reps
30 pull ups
95 lb OHS, 8 reps
16 pullups
95 lb OHS, 5 reps

Thanks Josh & the others like him. Whoooah!

11:45

used 75lb OHS. Perfecting form.
8:13

13:05

Age: 31
BW: 176

"Josh" (after a day of cals & kettlebells with classes):

Scaled OHS from 95# to 65#
Otherwise as rx'ed:

10:18

OHS was not the limiting factor as I thought it would be. Next effort will definitely be with the full 95#. Pull-ups wore me out today.

Josh

pullups broken

forearms are sizzling

8:20

34/190/m

First time with OHS, so scaled back to 80 pounds.

Time: 16:42

RIP Josh. God be with your loved ones

65 lbs for the OHS.
Completed all rounds. I didn't care about time.

14:18 pull ups on rings

18:45 with Mods
Used 65# for OHS
Used Gravitron set at 1/2 BW for the 2nd (30 reps) and 3rd (18 reps) of pullups
Performed: 070226

45 lb. ohs pull ups as rxed- 7:40

R.I.P. Josh

37/M/190-Syracuse NY
as Rx'd (no stop watch, just regular clock): 7 min

12:21

m/39/193
11:00 as rx'd
pullups were swinging - not pretty but getting it done.

3.5 Mile Training Run....28:23
Then
21-15-9
Pull-Up's, 105# Front Squats....12:17

95lbs OHS were broken
all pu were jumping
12:55

For Josh!

As rx'd: 17:02

I hope you get a good send off.

21, 15, 9 supersets of OH Squats & pullups

still not timing & good thing b/c everyone wanted to chat today and screwed up a pretty decent (for me) tempo i had going

Age 35
BW 182

Yikes... Holy scaling, batman!

21-15-9 OHS @ 75
21-15-9 strict pullups

15:33

As Rx'd, ~13:30. wow, forearms gone. can hardly type.

subbed 45# for OHS. couldn't remember the numbers, and mistakenly did 12 on last pullup set instead of 18.

17:07

my thoughts r with u josh. people like u r an inspiration.
11: 13mins crossfit santa monica.

my thoughts r with u josh. people like u r an inspiration.
11: 13mins crossfit santa monica.

22:47 w/ 65# for OHS--second set "broken" involuntarily when I dropped the bar so hard the plates half buried themselves in the playground mulch. Pullups in ones and twos by the end of the first set. Thought about cutting the pullups in half, but ... didn't seem right.

My wife finished in 12:01 (15# OHS and body rows).

Our thoughts and condolences are with SSGT Hager's family and with his comrades who continue to serve us all.

hope to do this one in the next couple days, in memory. Semper Fi !

Did very mnodified!
strapped for time
42 lb OHS
pull ups with 100 band
did work in some behind the head pull ups
didn't time myself but was done quickly.
Look forward to honoring Josh with a Rx'd workout next time

9:39
55# ohs
jumping pull-ups

after--worked on cleans, split jerks, and pullups

100 pushups from knees
100 squats

10:38 as rxd.

44/175

9:40 as rx'ed.

met josh briefly at the May cert. Very sad to see his picture and a WOD in his honor. Damn

did this on 3/4 AM
subbed 65# OHS
17:34
Thanks!

************************ 03/04

Note: Form was sloppy at 95 after reps of 3 and then 1. Stopped and decided to drop wgt. to 65.

18:22

Highly modified

21-15-9 reps of:
22lb OHS
Pull-ups

6:04

cfwu
For time: 15:59
45 pound Overhead squat, 21 reps
Pull-ups - 8/20 jump
55 pound Overhead squat, 15 reps
Pull-ups - 20 jump/ 85 lat pd
55 pound Overhead squat, 9 reps
1 Pull-ups - 20 lat p down

Age - 32
Ht - 68"
Wt - 220 (16.7%)

CFWU(15) x3 - 19:19 (subbed kips w/ knees to chest, added in 5 negative HSPU w/ 20sec headstand)
Rest - 7:02

WOD - Josh w/ 45# bar, jumping pull-ups

Time - 17:51

Could have been better but some lady refused to get out of the way of the pull-up bar to do her ab crunches w/ the lat pull-down (even though it would angle out of the way).

Age - 32
Ht - 68"
Wt - 220 (16.7%)

CFWU(15) x3 - 19:19 (subbed kips w/ knees to chest, added in 5 negative HSPU w/ 20sec headstand)
Rest - 7:02

WOD - Josh w/ 45# bar, jumping pull-ups

Time - 17:51

Could have been better but some lady refused to get out of the way of the pull-up bar to do her ab crunches w/ the lat pull-down (even though it would angle out of the way).

RIP Josh.
13:26 as rxd

I knew Josh in high school and I am very saddened by his death. He was such a funny guy who was always happy. This is the second friend and classmate from a small town in Colorado who has passed in Iraq. I'm thinking of him and his family.

no barbell still... so used 32kg maize ball for OHS

subbed pull ups 30/20/10

13.03

Vincent 18/225
9.21

Dad 38/235
14.49 - 111# OHS

44, 5'11", 203lbs
15:24
-sub 65lbs on ohs
-sub mostly jumping pullups
-sub sets @ 7/14 x 3, 5/10 x 3, 3/6 x 3; same total reps

8.17
As RX'd

-bar (7/7/7) 42 PU assist 80 lbs.
-bar (8/7) 30 PU assist 100 lbs.
-bar (9) 18 PU assist 100 lbs.
go to 55 lbs. for oh squat (good form) / 70 lbs. for PU assist

Dear PFC Rowan D. Walter,
I am the very proud sister of my hero and brother, Rowan D.Walter. Whenever I see an American Flag,it will shine brighter. Whenever I hear "God bless America" it will swell my heart deeper with pride. And whenever I feel daunted, I will hear a still small voice from you my baby bro saying,"soldier up!" When I'm not living up to my potential I will think, "Earn this"! Thank you for living with Honor so that you were able to Return with Honor. I searched out the names of your 2 comrades to see who was next to you when you crossed over. I'm so filled with love and respect who you served with. I have always appreciated the military but now I know our best are there serving, sacrificing. I hope to honor your names for the rest of my life. Thank you Josh, and Travis for taking care of my brother.
Your Eternal sister,
Hailey Cohen Northridge,Ca

m/ 29 yoa/ 6'2"/ 255 lbs

1. Shootfighting
1.5 hours

2. WOD- "Josh"
OHS 95x 21 unbroken
42 Pull-Ups jumping with a controlled negative
OHS 95x 15 unbroken
30 Pull-Ups jumping with a controlled negative
OHS 95x 9 unbroken
18 Pull-Ups jumping with a controlled negative

Time: 8:49. I was pretty exhausted after shootfighting but I missed my A.M. workout due to an unexpected all-night work shift, and I'm in court all day tomorrow so no clue if a WOD will be an option. Normally I'd have tried to do all the pull-ups kipped but I didn't have that kind of energy tonight. I was suprised and pleased to get the OHS sets all unbroken, though.

41yom 151

OHS#1 – Subbed 65lb 21 reps unbroken
Pull-up#1 – 42 reps broken 20/10/7/5
OHS#2 – Subbed 65lb 15 reps unbroken
Pull-up#2 – 30 reps broken 10/4/4/4/3/3/2
OHS#3 – Subbed 65lb 9 reps unbroken
Pull-up#3 – 18 reps broken 8/5/5

Time Total – 17 minutes

done on 3/3/07

r1: 4:12
r2: 9:28
r3: 12:08

done on 3/3/07

r1: 4:12
r2: 9:28
r3: 12:08

Gym opened late (again) today. When membership expires I'm going to try the new "Aviator Sports Facility" at Floyd Bennett Field in Brooklyn.
Shortened the workout.
OHS 95#x21 PUx21
OHS 95#x15 PUx15
OHS 95#x9 PUx9

Thanks to all that have written about Josh. He was a great son and I am so proud to know how he touched so many lives.

God bless all
Kris

24yrs old
5' 11"
165lbs

12:17
as rx'd

m/ 30/ 6-2/ 245

CFWU x 2 x 10

Josh Modified:
135 lbs OH Squats
Pull-Ups strict to failure, than jump assisted with controlled negatives.

Time: 23:56

Josh
9:14 as Rx'd
toebud

29/ 175/ 5'9
8:45

M/18/185#

CFWU x 3
Josh as rx'd (done on 9/7/08):

15:46

M/41/188

As Rx'd

10:23

M/33/137

As Rx'd

8:30

RIP Josh, I remember back to our days at Bragg together!

"Josh" scaled to 45 kgs (99 lbs)
Time: 9' 40"

Rx'd

7:40

as rx'd, 6:48

OHS unbroken
broke pullups 25-11-6 / 15-6-5-4 / 10-4-4

forearms smoked

8:16 Rx