December 22, 2007

Saturday 071222


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.


Enlarge image

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Posted by lauren at December 22, 2007 4:11 PM

yesh, the hero workouts are great, but it's no good seeing new ones. RIP Staff Sergeant Joshua Whitaker.

Comment #1 - Posted by: newman at December 21, 2007 4:18 PM

hate seeing a new hero workout! for you joshua

Comment #2 - Posted by: tekev at December 21, 2007 4:28 PM

Never done dumbbell snatches before. I'll do them with thoughts of Joshua and all of our fallen heroes.

Comment #3 - Posted by: Kieran_20/M/165/5'11" at December 21, 2007 4:30 PM

RIP Brother. I will approach this one with an aggressiveness reserved only for the Heroes workout.

Comment #4 - Posted by: tpatrick at December 21, 2007 4:34 PM

i'm new to CF and can't yet do pullups, altho i'm working up to them!! what can i sub l pullups for to get the same effect?

Comment #5 - Posted by: mfancy at December 21, 2007 4:38 PM

I just logged on to check today's posts. I wasn't expecting to see tomorrow's so soon, and of course my heart dropped to see another Hero WOD.

No words...


Comment #6 - Posted by: CrossFit Chattanooga at December 21, 2007 4:40 PM

God bless SSgt. Whitaker, his family, and those doing the Deed.

Comment #7 - Posted by: Allentown's Hooligan at December 21, 2007 4:42 PM

God bless our warriors in harms way.

Prayers for safe travels for all the CrossFitters heading home this week. Have a great Holiday!

Comment #8 - Posted by: STOKER at December 21, 2007 4:45 PM

Oh Man! My abs are gonna feel like my quads do (still crippled from the 400m lunge walk) after this one

Comment #9 - Posted by: Dave and Belinda at December 21, 2007 4:50 PM

Wow, 123 L-pullups seems a bit much. Enjoy!

Comment #10 - Posted by: Dr. G at December 21, 2007 4:54 PM

Fairwinds, Joshua. Thank you for your service. My condolences to your family.

DCF will post & complete this wod in your honor.

Comment #11 - Posted by: CraigH at December 21, 2007 4:55 PM


This looks like a fun WOD.

Comment #12 - Posted by: Sam Cannons at December 21, 2007 5:01 PM

Whew! looks like a smoker of a workout.


Comment #13 - Posted by: justin a joiner at December 21, 2007 5:01 PM

Blue Skies, Warrior. May God bless your family.

Comment #14 - Posted by: CCTJOEY at December 21, 2007 5:03 PM

I've been doing the WOD everyday for more than a year now so I've seen my share of hero workouts. I know good people die everyday but each time I see a hero workout, particularly a new one, it hits me like a kick in the stomach. My emotions are all over the map and I cannot adequately relate my appreciation, pride and utter saddness.

Sorry for the rant...

God Bless you Sergeant...

Comment #15 - Posted by: epicurius at December 21, 2007 5:04 PM

first time into the 5k row club. 19:49. no trophy case yet but close. get it next time.

hate to see another hero workout.

Comment #16 - Posted by: ken c at December 21, 2007 5:04 PM

May we never forget . . . you're family is in my prayers.

Comment #17 - Posted by: chappy at December 21, 2007 5:05 PM

Strong name, strong soldier.
I'm becoming upset that more CrossFit workouts are men's names rather than women's. It's not sexism, it's simply too many sacrifices.

Comment #18 - Posted by: HAMMER at December 21, 2007 5:08 PM

#9 Dr. G,

That's 126, by the way :)

Fair winds, Seargant, and thank you.

Comment #19 - Posted by: BrettL at December 21, 2007 5:09 PM

Gods speed & fair winds Josh.

Your sacrifice will never be forgotten.

My prayers are with you, your family, and your comrades who are still in harms way fighting for my freedom.

You will be on my mind for every second of this newest Hero workout.

Comment #20 - Posted by: Jeff in OC at December 21, 2007 5:13 PM

Saddened to see a new hero workout.

This one's for you, man.

Comment #21 - Posted by: Jerod at December 21, 2007 5:13 PM

Fair Winds Ssgt. Whitaker, may you rest in peace.

I am on board with everyone else so far in saying I hate seeing Hero WODs. Not because of the physical pain they bring, but because it means we have lost another great American.

I can hardly do a regular pull up without assistance, much less an L Pullup, but I will figure something out.

For you Josh.

Comment #22 - Posted by: Shannon 32/F/154 at December 21, 2007 5:17 PM

Rest in Peace, Warrior. We have it from here.

Comment #23 - Posted by: Mac at December 21, 2007 5:20 PM

Very sorry to read this. Rest in Peace.

Comment #24 - Posted by: bcf at December 21, 2007 5:43 PM

two hero workouts in a week....makes you appreciate just being able to have a safe place to do them

"The legacy of heroes is the memory of a great name and the inheritance of a great example."

"For love of country they accepted death."

Comment #25 - Posted by: Sara at December 21, 2007 5:56 PM

What is a L Pull-up?

Comment #26 - Posted by: Dave at December 21, 2007 5:58 PM

Too many Hero workouts. Not because they're too hard (CF has all but eliminated that style of thinking) but because we're losing too many of our Heroes.

Looks like I'll be doing this tonight instead of the squats I'd been planning. Going to have to sub. 1 pood KB snatches in for the dumbbells as I don't have 40 lb. DB's.

Comment #27 - Posted by: Ropo at December 21, 2007 6:04 PM

Another "Hero" WOD. Another knot in the stomach. Another pain, that nauseous feeling that comes with the posting and the reading, unavoidable and untreatable.

Another "Hero" WOD.

For some reason the appearance of "Badger" the other day had a lasting effect on me; it stuck with me for a couple of days (the posting, not the WOD from which I'm still recovering). And now "Joshie" arrives and I am nearly doubled over, alone at my computer, alone chez Bingo save for the pet menagerie.

We celebrate primarily the Special Forces heroes here at CF, but what I couldn't shake was all of the other heroes I've read about, regular forces, grunts, jarheads, and swabbies. The soldier killed by the IED; the marine killed by the suicide bomber; the troubled soul, son of a special forces father, lost and unable to find himself who took his own life. I couldn't, and can't, shake the feeling that there is really no way that I can adequately express my gratitude, my respect, my awe for the contribution that these men and women who we have lost, their brothers and sisters now serving, and their predecesors (like my Dad) make and have made.

Could YOU do it? I know I could do it if forced by horrific circumstances. But could I volunteer? Could I do it by choice? What magnifies the effect of the appearance of yet another "Hero" WOD is the fact that each and every one of our American warriors is there by choice. Each one volunteered. Each one volunteered for this duty on behalf of millions and millions of people they do not know. Knowing that makes me feel very, very small.

How do we say "thanks"? How do we really express our support and our gratitude? We here at CF do so by giving our all to these "Hero" WOD's, but how do we do it in the real world? Perhaps a (true) parable may be helpful. My Dad planned a scholarship for the high school teacher who charted his path out of poverty, and planned to fund it after her death in her honor. A very wise man, counsel to my Dad, convinced him to do it right away so that both he and she could enjoy his gesture of thanks. She's still alive at 90, able to know 20 years of students who have benefited from her scholarship, and able to share my father's love and gratitude for 20 years of living.

So how do WE say thanks to these warriors? Ah, you know! We've talked about this before. You know someone who is overseas today, and you know their family. They need help with the carpool; the lawn is shaggy and your teenage son is deep into his 7th hour of Halo 33; you're doing the sidewalk after that Nor'easter and they live next door; it's just one more batch of Christmas cookies. You already know who they are and where they live. No gesture is too small. Do it today. These are gracious people; they will understand and they will appreciate what you have done.

Man...another "Hero" WOD...

Comment #28 - Posted by: bingo at December 21, 2007 6:04 PM

Thanks. From a vet. Just...thank you.

Comment #29 - Posted by: Shannon 32/F/154 at December 21, 2007 6:08 PM

Bummed to see another Hero WOD this week because it means we've lost another hero. For you SSgt Whitaker, RIP and thank you for protecting us.

Comment #30 - Posted by: GMT-NYC at December 21, 2007 6:11 PM


What's the recommended female weight on the snatches?

Comment #31 - Posted by: Shana A. in ATL at December 21, 2007 6:11 PM

Anyone...what is the difference between power and squat snatch/cleans?

Comment #32 - Posted by: Lipp at December 21, 2007 6:13 PM


I spent 3 hours today talking to Army recruiters about the Army Special Forces. To live and fight while up to Joshua's example would be a great honor. Rest in Peace, Sergeant.

If anybody has advice about joining the Special Forces or the Air Force Pararescue Jumpers, please feel free to email me at I'm a recent college graduate with interests and aptitudes in medicine and languages.

The workout: modifying for lack of a pull-up bar - I'm doing one that I planned recently with HSPUs and dumbbell snatches (coincidently 40 lbs.).

Comment #33 - Posted by: Andrew H. Meador at December 21, 2007 6:18 PM

In the FAQ's it says to use 55% of your body weight, which makes me have to snatch....35.71 pounds dumbbells! Gah! I'd like to know what would be a recommended weight for a female too, or is 35 lbs. just right?

Comment #34 - Posted by: Shannon 32/F/154 at December 21, 2007 6:19 PM

Just saw an ABC news report about recent special forces operations in northern Pakistan, on the border with Afghanistan. I would love to hear from some of you in the know, about what is going on there and how important it is to the overall war effort. Thank you Joshua for your service and protection of my family and freedoms.

Comment #35 - Posted by: Chris Puckett at December 21, 2007 6:19 PM

RIP Josh.

Can someone help me with the appropriate sub for an L-pull-up. Just not at that level yet and Brand X has nothing posted yet.

Thank you.

Comment #36 - Posted by: tks99 at December 21, 2007 6:22 PM


Actually, I would recommend using 70% of the prescribed weight. With "Fran," the prescribed female weight, 65 pounds, is approximately 70% of the male prescribed 95 pounds. So, in this case, 70% of 40 pounds would suggest a 25-30 pound dumbbell. This is what Annie told me when I asked her about female-scaling, and I think she knows a little bit about Crossfit! ;)

Comment #37 - Posted by: Laura, Decatur at December 21, 2007 6:24 PM

Bingo . . . Thank you for eloquently putting into words what I (and I suspect many of us) feel. I agree that another Hero WOD is another kick in a still sore gut.

While I might not be cut from the same cloth as these heroes, I'm proud to stand alongside them in our military and support them in whatever way possible.

SSgt Whitaker . . . Thank you. Rest in peace and God bless you, your family, and friends. I hope I can do you proud with my effort.

Comment #38 - Posted by: Steve L at December 21, 2007 6:25 PM

Thank you for your sacrifice. God speed, Josh.

Comment #39 - Posted by: Clippa at December 21, 2007 6:32 PM

I have a post on Joshua, the Army SF, and the Air Force PJs but it got delayed by the censor feature. It'll pop up soon, hopefully.

tks99: I'd recommend knees-to-elbows, toes-to-bars, or cheating L pull-ups (where you swing your legs up from vertical at the bottom, and only briefly go into an L at the top).

Without anything resembling a pull-up bar, I'm subbing (with a workout that I happened to have already had prepared for today):

3 rounds
20 janda sit-ups
15 snatches, left hand (40 lb.)
10 handstand push-ups
15 snatches, right hand (40 lb.)
20 back extensions

Comment #40 - Posted by: Andrew H. Meador at December 21, 2007 6:34 PM

RIP Josh. Thank you and thank you to all the vets out there for all you do for us.

This workout should be...interesting. Still can't do pull ups and I'm getting so frustrated! Should I be practicing my swing, kip and jump pull-ups, (which takes a lot longer) or use the pull up machine? I have been decreasing my weight on the machine and "kipping" on it as much as I can, then after the WOD I usually go practice jumping pull ups. I feel like I'm never going to do it on my own,
Let alone an L-pull up!

Comment #41 - Posted by: Gnat at December 21, 2007 6:42 PM

God Bless you, SSgt Josh Whitaker. Thank you for your service and sacrifice for those of us back at home. My best wishes and condolences go out to the Whitaker family. RIP, Josh.

In terms of losing heroes at home and abroad, this has been the hardest of weeks. We are all glad to suffer a little bit for all that those heros have given up for us. 3-2-1..go!

Comment #42 - Posted by: Ian Carver at December 21, 2007 6:49 PM

God Speed, Staff Sergeant Whitaker.

Comment #43 - Posted by: Jacob Tsypkin at December 21, 2007 6:50 PM

Hero WOD...

It brings tears to my eyes and knots to my stomach. Words cannot adequately express the gratitude I feel for the soldiers at home and away. Thank all of you.

Comment #44 - Posted by: Greg M at December 21, 2007 6:54 PM

#26 - Bingo

You put many of my thoughts into words. I mirror your sentiments closely. Well said!

"Joshie" rest easy young warrior

Comment #45 - Posted by: wtp at December 21, 2007 6:54 PM

Coach, thanks for making it real clear on the expectations for the WOD. (Full squat vs. power position)

Comment #46 - Posted by: wtp at December 21, 2007 6:59 PM

RIP Josh. I can't find the words to express my grief. From an old member of ODA 141, I am sorry.

De Oppresso Liber

Comment #47 - Posted by: De Oppresso Liber at December 21, 2007 7:02 PM

Bingo - those are some moving and inspiring words. Thank you....

I, too, hate the fact that the reason for a new HERO WOD is the death of another hero. However, I am inspired by hearing about the lives that inspire the WODs. It is so easy to get complacent in life and think that you or I don't make a difference. In reality, every day we have the opportunity to be a hero in some way. I'm sure that Murph, Badger, Josh, and all of the other heros we honor never woke up thinking that what they did was going to make them a hero - even if they dreamed about it. However, they approached every task with the same dedication and sacrifice that identifies a hero. We all essentially have it in us - it's a matter of habit, opportunity and choice.

I hope that on some small level facing and executing a WOD like one of these (and all of the other daily challenges) will bolster my internal choice mechanism so that if I am ever in a place where I have to make a heroic choice, the mechanism will function properly.

Yes, I hate the reason for the WODs, but I am thankful for them (that which doesn't kill me makes me stronger...) and for the individuals who have inspired them.

RIP, Josh.

Comment #48 - Posted by: KisLany_FL at December 21, 2007 7:03 PM

#32 Chris Puckett - See if you can get your hands on some back copies of The Economist. (news magazine) It has had some good, concise articles on what is going on in the border area of Pakistan/Afghanistan. For my money, it's the best source of international news.

Comment #49 - Posted by: KisLany_FL at December 21, 2007 7:07 PM

more sheep dogs to the slaughter
May they rest in peace


Comment #50 - Posted by: Hooger at December 21, 2007 7:10 PM

Bingo: well said, couldn't have said it better myself.

Like your post, these two hero WODs kicked up a desire to do something beyond the WOD to honor these guys and others. Just looked at Patriot Guard Riders website at This group is composed of motorcycle riders who show up after family invitation to shield the mourning family and their friends from interruptions created by any protestor or group of protesters through strictly legal and non-violent means. While there are alot of things I cannot do, throwing a leg over my motorcycle is something I can do.

It ain't much, admittedly, but it is something. Sending an email off to the state point person tonight to inquire further.

Now, about scaling the DB Snatch and L-pullups to this old man's current capabilities.....tomorrow's gonna be a buttkicker.

Comment #51 - Posted by: John T at December 21, 2007 7:16 PM

Yes! Love the split lifts!!! Can't wait to try this in 5 days (still got Fran, Badger, 5K and a rest to go... I'm catching up)! Looks sick.

Push it for our heroes.

Comment #52 - Posted by: Skylar at December 21, 2007 7:18 PM

Thanks to all of you giving and putting your lives on the line for our freedom. You and your families are in our prayers. Thanks for your service.

I'd like to know what would be a good gift for someone that will be leaving for Iraq in a couple weeks. A friend of our family, who is 23 years old, will be home for Christmas before he heads over to Iraq for the first time.

We'd like to get him something for Christmas that might be useful for him in Iraq and maybe make things a little easier for him. Any recommendations would appreciated.



Comment #53 - Posted by: Mike H at December 21, 2007 7:18 PM

SSgt. Josh Whitaker, RIP.

Words cannot express the anguish I feel seeing another Hero workout on the board, nor the gratitude I feel for those, like SSgt. Whitaker, who volunteer to serve.

This one's for you, Josh.


Comment #54 - Posted by: Susie at December 21, 2007 7:28 PM

RIP Joshie. Prayers to the Whitaker family.

Comment #55 - Posted by: Keith W. at December 21, 2007 7:30 PM

Here's one of the news stories. RIP Brother.

Army Staff Sgt. Joshua R. Whitaker

23, of Long Beach, Calif.; assigned to 1st Battalion, 7th Special Forces Group, Fort Bragg, N.C.; died May 15 in Qalat, Afghanistan, of wounds sustained in small-arms fire.

Long Beach Green Beret dies in Afghanistan

The Associated Press

LONG BEACH, Calif. — Joshua R. Whitaker of Long Beach had always talked about joining the military, according to his family.

When he finally did, he quickly decided he wanted to be part of its elite Special Forces unit known as the Green Berets.

“We were worried, but we knew there was no stopping him,” said his uncle, Robb Whitaker. “He was very, very happy. He felt he finally found his calling.”

In March, the 23-year-old engineer sergeant was deployed to Afghanistan — his first mission since completing his Special Forces training. On Tuesday, Whitaker died in action near Qalat, Afghanistan, from wounds he suffered in a firefight.

An only child, Whitaker was raised by his mother, Catherine Whitaker, and his uncle. He was a staff sergeant assigned to the 1st Battalion, 7th Special Forces Group from Fort Bragg, N.C.

“He was looking forward to making a difference in the world. He’ll always be a hero to me,” his uncle said.

On Friday, flags at the state Capitol were flown at half-staff in his honor.

Whitaker “willingly put his life on the line and made the ultimate sacrifice while bravely serving our country abroad,” Gov. Arnold Schwarzenegger said in a statement.

The former Millikan High School linebacker joined the Army in 2003 after finishing his education at Opportunities for Learning, an alternative high school. He completed Special Forces training in August 2006.

Whitaker was the second Long Beach soldier killed this month. Spc. Astor Sunsin-Pineda, 20, was killed on May 2 by a roadside bomb in Baghdad, Iraq.

In addition to his uncle and mother, Whitaker is survived by his father, Frank Dougherty of El Monte, an aunt and two cousins.

Comment #56 - Posted by: 12Bravo at December 21, 2007 7:30 PM

I just want to say that seeing men like Josh who are being killed in action whether it be police, SWAT, or armed forces, makes me train harder for my passion which is to be a police officer and eventually a specialized police officer. Keep up the hard work guys/gals and lets never forgot our fallen comrads whether from Canada or the US. United WE stand.

Comment #57 - Posted by: keven biagioni at December 21, 2007 7:57 PM

I can't say it better than bingo. I've been giving a donation to - kate's nonprofit - everytime a hero comes up.

Comment #58 - Posted by: smb at December 21, 2007 8:10 PM

Gods speed brother!

Still on the IR, looking fwd to doing this one later.

Comment #59 - Posted by: DJ at December 21, 2007 8:14 PM

Mike H. #43,
here is what you can get him: anything. Trust me, whether it is a book, a card, a game, a magazine...Heck, nothing dresses up a hooch like some Christmas lights. Put a bit of thought into it because a soldier deployed during Christmas understands that it is the thought that counts.

Bottom Line: it will all be appreciated. Right now that kid is probably so full of emotion, albeit compartmentalized, that he will be touched by anything you give. You can even try a hug.


Comment #60 - Posted by: JuanMurphy at December 21, 2007 8:17 PM

Dammit!!! Not another one.

Fair winds, Joshie.

Comment #61 - Posted by: gant at December 21, 2007 8:25 PM

Too many heroes... rest in peace my friend. This one is for you.

Comment #62 - Posted by: BigBoss425 at December 21, 2007 8:29 PM

Thanks Laura and Shannon ... I think 25# dumbbells will suit me just fine. I'll be doing this one in about 7 hours so I'll let you know how it goes. =o)

Comment #63 - Posted by: Shana A. in ATL at December 21, 2007 8:31 PM

Mike H - comment 49

I just got back and I think that a continuous supply of socks and babywipes are the best. As far as a Christmas gift.....a portable dvd player, a bible, or maybe some pre-addressed envelopes back home,those are all great out there.

Josh- Your efforts will never go untold. From one warrior to in peace.... we won't stop untill the mission is accomplished.

Continue to support your armed forces for there are way to many non supporters out there. They have to idea what is best for those poeple over there. I've been there and talked to them. They love us and appreciate us to the upmost. We are doing great things for them and will continue untill they can handle terrorism on their own.

Semper Fidelis Marines

Comment #64 - Posted by: Brian G. at December 21, 2007 8:33 PM

I was very excited as always to see what the WOD would be. But this grown man had watery eyes to see that it was a new hero WOD. Sleep well brother.

Comment #65 - Posted by: BONE at December 21, 2007 8:39 PM

As soon as I saw the name of the WOD, my heart sank. I knew this was a new WOD in honor of another fallen soldier.

Comment #66 - Posted by: Elizabeth Missouri at December 21, 2007 8:44 PM

It's all the more touching to read that he's the only child of a single mother. Her brother/his uncle obviously did a great job helping to instill in Joshua what it means to be a man. What if we could all be so "manly" as to willingly sacrifice for strangers.
May God bless their entire family as they seek to find moments of joy in their first Christmas without their boy.
Gone, but never forgotten.

Comment #67 - Posted by: Denver Sheepdog 34/5'9/165#/cft=865 at December 21, 2007 8:44 PM

gah have to wake up early for this one. getting on a plane in the afternoon and not landing til midnight kinda makes it difficult but for a hero it's worth it. gonna give it all ive got
RIP Josh

Comment #68 - Posted by: sarah.tx.19.120 at December 21, 2007 8:46 PM

Well said Bingo.

Godspeed Joshie.

Comment #69 - Posted by: InfidelSix at December 21, 2007 8:51 PM

It's great to read all of the kind words and wishes regarding our Josh. His Mom and I thank you very much. We especially want to thank Aaron, Mikey, Vic, Paul, Eddie, Mike, Chris, Gary, Jamie, John and Ski. You guys are our family now too and are in our hearts forever. This is a wonderful tribute and is especially meaningful to us during this particular time of year. Thank you all.

Comment #70 - Posted by: Uncle Robb at December 21, 2007 9:01 PM

Badger on Wednesday. Couldn't stop thinking about it.

Go to work that night:

Joshie today.

Damn this week.

2007: 893 Soldiers // 176 Police Officers

We can't forget

Comment #71 - Posted by: kilo4_md at December 21, 2007 9:16 PM

Rest well Josh. Well written again Bingo !
Andrew #33, write me if you have questions, I used to 'control' some of those units. If you have a strong desire, I may be able to help you to go where your interests are.

Comment #72 - Posted by: Paul SOF at December 21, 2007 9:21 PM

THANK YOU to ALL our soldiers overseas spending time away from their families this Christmas! You are a blessing!

Comment #73 - Posted by: Daniel at December 21, 2007 9:36 PM

Thanks Paul SOF. I've emailed you.

Comment #74 - Posted by: Andrew H. Meador at December 21, 2007 9:44 PM

SSgt. Josh Whitaker, RIP.

WOD #4
Warm up
2 x
15 Push Up
15 SB Sit Up
15 Dowel Snatch practice
15 SB Hypers (Legs)

Heavily Modified Joshie

3 x
21 x 12Kg dumbell snatch Right arm
10 x (1 Jumping Pull Up (Palms away + 1 KTE)
21 x 12Kg dumbell snatch Left arm
10 x (1 Jumping Pull Up (Palms away + 1 KTE)

Comment #75 - Posted by: Troy V1.1 at December 21, 2007 9:53 PM

It's so sad to see two new heroes in one week. I will have to scale this one and figure out a way to sub a sandbag for a db, but I'll get it done. I was wondering on the message board what the criteria is for someone to have a WOD named after them. I think the inscription on the National LEO Memorial says it best:
"It's not how they died that made them heroes. It is how they lived."

Comment #76 - Posted by: Eva Big at December 21, 2007 9:57 PM

Godspeed Josh. Thank you for your service, and your sacrifice.

Bingo, you've inspired this lowly carpenter to action. I've already designed a flyer advertising my services as handyman, driveway shoveler, changer of light bulbs, etc. to families of military overseas. Tomorrow, after paying tribute in sweat to SSgt. Whitaker, I will make copies and distribute in my neigborhood. Thank you.

#36 tks99, try, in order from most difficult to least, tuck pullups, dead hang pullups, then kipping.

Comment #77 - Posted by: doodlebug at December 21, 2007 10:26 PM


Subbed kipped pull ups for L PU's

Time: 7:30 (1st half was quick, 2nd half... not so much)

Comment #78 - Posted by: coyo at December 21, 2007 10:47 PM

So many losses,
and who gains?

Comment #79 - Posted by: k at December 21, 2007 10:56 PM

I'm back from almost 2 weeks of rest. My knee is still giving me problems, but I passed up "Badger" a few days ago, and wouldn't feel right passing up another. Luckily no heavy leg work for Joshie...

God bless, RIP

Comment #80 - Posted by: xpaz at December 21, 2007 11:20 PM

Joshie, Godspeed Warrior. My thoughts and prayers to your family and friends. This world is lessened in your absence.

Bingo, thank you for saying it so well.

Comment #81 - Posted by: RossB at December 21, 2007 11:24 PM


RIP Josh

Skipped the rest day
20k DB cleans
subbed dead pullups for the 2nd and 3rd round

Comment #82 - Posted by: Michael at December 21, 2007 11:38 PM

No rest for me today...RIP Joshie.

Subbed jumping PU's for "L" PU's (I can't kip with the lightweight PU bar here at work, which I'm just starting to master @ 265).

First time doing DB snatch...great exercise, even though my groin/hammie "strain" that I've been nursing since back squats is very likely a tear (much purple/yellow/green bruising on my Rt. hamstring) and limited me to 3/4 squats in the catch position.

29:37. Average HR: 153.

Comment #83 - Posted by: Bombero559_M-5'11''-265 at December 21, 2007 11:40 PM

Bingo, you could not have said it better!

I look at the pictures of these young men who have given their lives and think "they're just kids". While their peers are out partying life away until they have to grow up these young men and women are out on the front lines making a difference for people they don't know.

My wife and I own a gymnastics facility in Stillwater, OK and we have one of our coaches (a kid of 22 yrs) who is in the Nat'l Guard is being deployed to Iraq in January 2008. I talked with him before he left for Ft Hood for training about what he would be facing over there. His response was a mixture of nervousness about the unknowns, and excitement to finally be able to do something to make a difference. I am in awe at the ability of this young man when it comes to the training he has had at clearing a building,close combat drills, and other training to kill the enemy.

This is a stark contrast to the gymnastics/tumbling coach whom all the 3 to 6 yr old kids think of as a jungle gym, and the teenage girls regard as a goofy older brother. He is always quick to smile, slow to perturb, gentle yet firm, and is really a "big kid" himself.

So, when we honor these fallen heros, like Murphy, Josh, "Badger", and alll the others with a special WOD we sort of know what they were doing when they died. But, what who were they, really, when they were not called upon to be a warrior. My guess is they are alot like this 22 yr old "kid" that my wife and I will be praying over for the next year for his safe return and the safe return of all his comrades in arms who are doing their jobs in the God forsaken hell holes so they won't have to do it over here.

I am going to go check on my little girls as they sleep, tuck them in a little tighter, give them a kiss and silently thank God that we have young men and women willing to go into harms way so that we don't have to worry about, roadside IED's, car bombs or suicide bombers in this country.

Comment #84 - Posted by: Adam Kemmerly at December 22, 2007 12:00 AM

Last time I did anything close to that many l-pullups I gave myself minor rhabdo and couldn't use my abs for at least a month. My strength came back VERY slowly. Still can't l-hold as long as before.

RIP Joshie. I will do my best.

Comment #85 - Posted by: JeffChalfant 28/172/5'10'' at December 22, 2007 1:03 AM

I just turned 23 this last Saturday and can't imagine doing what these guys do. It is truly inspiring to go out there and try to be a better person everyday.

On another note, I get sick and tired of stupid war. It just breaks my heart reading about these guys day in and day out. I know they know what they signed up for and all of that, I just wish it never came to this.


Comment #86 - Posted by: Jackson at December 22, 2007 1:14 AM

Served in the USMC my 4yrs(93-97) just finished my shift as full-time SWAT officer for our city police department, and still feel guilty for not being overseas with these is sad and motivating at the same time. Makes the WOD's easy, thats for damn sure.

Comment #87 - Posted by: ryan v at December 22, 2007 1:51 AM

You have no idea how much those small acts are appreciated! Even the simple act of coming up and saying Thank You and giving a handshake or making the Thank you sign.

#58 smb-
Words fail to tell you just how much we appreciate you giving to our organization.

Condolences to the family and friends of Joshua, We hope that you find comfort in the memories of his love.
The memory of his sacrifice will live on through us too, as we do this small thing in his honor.


Comment #88 - Posted by: jknl at December 22, 2007 2:07 AM

God Bless you and your family brother..Thank you for your service.

Just cause you on your way down to DC to meet all of us for the VOMITORIUM, is not an excuse for me to beat you onto the posts! LOL! I still have a 3.5 hour drive to DC from VA and IIIIII'mmmmm here on the posts! Slacker! (Can't wait to see you in a few hours!)

AllisonNYC, J roCk, Spider Chick, Clovis, Steve-O, AMO JONES, and a $hitload more people will be meeting for the first time today and getting their struggle on today at 12:00! If your in DC and want to show, to play or support, have at it, love to see you there!

Another whole shlue of Crossfittazoids entering this house of pain, where Brett has been dilegently working on designing a WOD that may make us ALL have to skip Christmas all together! We're heading to lunch afterwards to replace what we may have lost IN THE BUCKET! HEL YEAH! 12:00...that's high noon baby! Suit up, show up, throw up, cry, scream, moan, bleed, swear, sweat and spit...but you CAN NOT quit!

Look forward to seeing you all in the ring today and tomorrow, not to do battle against...but to so battle with and beside!

Two clients and then wifey and I are on the road and gone for 8 days! Woo-hoo!
Have a safe and Happy Holiday everyone! Look forward to posting the video of the mash of these two WODS!
May your God keep you safe and well this Holiday season!


~Train Hard and Push Through "IT"!~

Comment #89 - Posted by: J roCk at December 22, 2007 2:58 AM

Umm. That's 126 *L* Pullups? Wow. Not for me just yet ...

Didn't time, but took something around 20-30 minutes. db snatches as rx'd, PUs as follows.

Set 1: Kipping LPUs (lower legs at bottom of kip, bring up to pull and drop)
Sets 2,3: Kipping PUs with legs crossed
Sets 4,5: Kipping PUs
Set 6: 4 PUs, ripped a callus off my right hand and called it a day (and went in to glue it back on).

My forearms are toast.

Comment #90 - Posted by: Mike Gray - Zürich, Switzerland - 35yom, 6ft, 175# at December 22, 2007 4:01 AM

P.S. I'm honored to dedicate my excercise time to brave young men like Josh and Badger. However, I think we might do them, their fallen comrads and their living brothers an even greater honor by thinking very, very carefully about whether the wars we send them to truly do (Afgnistan?) or do not (Iraq?) need to be fought.

Comment #91 - Posted by: Mike Gray - Zürich, Switzerland - 35yom, 6ft, 175# at December 22, 2007 4:05 AM


Comment #92 - Posted by: pfeiffer at December 22, 2007 4:06 AM

26yom 5'6" 165lbs

"Joshie" 27:24 as Required

RIP brother. We'll keep the torch burning.

EOD2 Ryan Gilfillan

Comment #93 - Posted by: Gillrogan at December 22, 2007 4:40 AM


Didn't think I'd finish that one. Really wanted to quit but found myself inspired by Army Staff Sgt. Joshua R. Whitaker. I dedicate my tenacity to you today.

25# DB snatches and for sure L-Pulls (they sucked)

I think that's the longest one so far.

Good luck everyone.

Comment #94 - Posted by: Shana A. in ATL at December 22, 2007 4:54 AM, that would not be a greater honor...and the rest day was yesterday.

40y/o M
75'' 198#
all DB snatches unbroken
all L pullups broken...after the first 21...very broken (at least they were L pullups).

If you think I'm wrong, Josh's family is posting here today, so have a bit of respect for them.

sleep well.

Comment #95 - Posted by: juanmurphy at December 22, 2007 4:56 AM

For my brother in arms and to all those who go before us, and after us: 28:43.

RIP. May we always honor your sacrifice.

Comment #96 - Posted by: Boosmith at December 22, 2007 5:02 AM


as Rxd 40::06

First time doing the DB snatches. Balance, balance, balance.

Comment #97 - Posted by: Elvis at December 22, 2007 5:05 AM

Josh, Godspeed. I'll see you again, but not today. You'll be easy to find. I'll just look for the big, beautiful, smiling Green Beret with the L-Sit honed abs. I bet you have a great laugh too. Thank you. Sleep well.

Comment #98 - Posted by: Spider Chick at December 22, 2007 5:47 AM

bw: 183

As rx'd: 31:35

L-pull-ups were the limiting factor.

Comment #99 - Posted by: Rick510 - CrossFit Clarksville at December 22, 2007 5:50 AM


As Rx'd:


Comment #100 - Posted by: Nicholas at December 22, 2007 5:55 AM

As rx'd 39:05

Comment #101 - Posted by: bhub at December 22, 2007 5:56 AM

Round 1 - as rxd
Round 2+3 - sub 21 reg. pullups and 21 situps for 21 L-pullups

Comment #102 - Posted by: jpf at December 22, 2007 5:56 AM

22:55 - heavily scaled to 15 reps, 30Kg Snatches, regular pull ups

Comment #103 - Posted by: Colm O'Reilly at December 22, 2007 6:07 AM

k #71, Mike #91, not today, OK fellas? Just not today.

Injury prevents any attempt at "as Rx'd" since I can't do an unassisted PU or execute the middle transition on the snatch right now. I'm thinking snatch balance with a bar and KTE. We'll see.

Comment #104 - Posted by: bingo at December 22, 2007 6:08 AM

2nd set of L-pullups I pinched a nerve in my wrist and hand went numb. Decided to call it to be safe. 19:08

Comment #105 - Posted by: Jimi at December 22, 2007 6:15 AM

5'7 190LBS 25 YO male

I think I am going to sit out the next 3 days and start back crossfitting on Wed. I just had an angiogram and the incension is still kind of sore not allowing me to extend to fully erect so I can't crossfit as I can't do the explosive movements.

I hate when I see another Soldier pass on to the next life but remember these SOF guy's are the Spartans of the US military and lead from way in the front. It's a sad day when there is a new hero workout. I can't wait until I only see girl workouts. Spider Chick needs one and Eva.

Comment #106 - Posted by: Bryant at December 22, 2007 6:33 AM

Josh, politics aside, you and others have fallen doing your job. We can all take your example and defend something we believe in, or something we care for.

Today, we strain ourselves and think of our soldiers. May you all come home soon.

Happy WODding, everyone

Comment #107 - Posted by: Leslie Ap at December 22, 2007 6:42 AM

my heart sunk when i checked today's WOD... another NEW hero workout.

thanks, bingo. your eloquence beats anything i would say. THANK YOU THANK YOU THANK YOU all that serve. i, too, feel small.

God speed, Sergeant. Blessings and peace to your family.

kate, i'll also be hitting up your non-profit soon. (see post #58.) thanks for the perfect outlet.

i am going to push this one as hard as i can. good luck to all of you going to Primal today! wish i could be there!


Comment #108 - Posted by: colleen at December 22, 2007 6:42 AM


As RXed: 16:24.
Not that it means much but Merry Christmas to Josh's and Badger's family, as well as the families of all the soldiers present, past and gone on, I'll be thinking of you all.

Comment #109 - Posted by: EricBrandom at December 22, 2007 6:52 AM

Bingo, I somehow overlooked your post on my first pass through... very moving. You're right- no gesture is too small. I pray we all remember that sentiment and show our appreciation at every oppurtunity. May every soldier come home to be thanked.

Comment #110 - Posted by: Leslie Ap at December 22, 2007 6:57 AM

Joshie, not what I wanted to see today, but I am always grateful to make a microscopic gesture of honor these heroes. Fair winds and following seas on your journey, Joshua.


Comment #111 - Posted by: Apolloswabbie 6'2" 210 43 yoa at December 22, 2007 7:17 AM

42 year-old male, 225 lbs.

As Rx'd: 35:11. Not very good, and my L-pulls were ugly.

To Joshie, Badger, and the families who blessed us with them: We can never repay you for your sacrifice. Just know that it is VERY deeply appreciated. Thank God for exceptional people like you.


Comment #112 - Posted by: CaptainVictory at December 22, 2007 7:49 AM

Amundson wu (-)pullups
"Joshie" 35lb kb 1st round, not a good idea,
30lb db last two rounds. 42:59

Comment #113 - Posted by: FoCoMichael at December 22, 2007 7:53 AM

God bless you man.

Comment #114 - Posted by: Jason T. at December 22, 2007 8:08 AM

26:38 using 25# db for snatches and kipping pullups.

Comment #115 - Posted by: Norma at December 22, 2007 8:09 AM

"Joshie" with 30# DB clean snatches and put my feet down between every L pull-up

Planned fully to do 2 rounds but then thought of Joshua Whitaker and decided a 3rd round is the least I can do. Joshie, thanks for the inspiration and ultimate sacrifice.

Comment #116 - Posted by: JENNY O. 36F/130# at December 22, 2007 8:12 AM

How can I develop the core strength to hold L-sit or L-Pullup position? It seems that people with low back issues have great difficultly with these exercises. Any thoughts/suggestions?

Comment #117 - Posted by: LPezzy at December 22, 2007 8:16 AM

God Bless you Sgt Whitaker. Our prayers our with your family.

as rx'd 39:28

Comment #118 - Posted by: RB at December 22, 2007 8:21 AM

WU- 3x samsons, 15 sit ups, 15 back extensions, 5 5lb db cleans.
'Joshie' modified-
1st round 21-17.5lb db cleans.
2nd and 3rd 21- 15lb db cleans
21- 40lb assisted pu's on all 3 rounds
40 minutes.

Comment #119 - Posted by: verve at December 22, 2007 8:22 AM

I hate seeing hero's workouts because it means its go time because I wouldnt give any less to my fallen comrads in arms than they have given to us...

CFWU x 3
"joshie" RX'd

fair winds and following seas from a navy brother...
to the whitikar family, my prayers are with you and all of our hero's families tonight.

Comment #120 - Posted by: eamon at December 22, 2007 8:24 AM

well, i guess ssgt whitikar wanted me to go harder cause i read the WOD wrong....
3 sets alternating 40# DB snatches x 30 each arm, not 21...

Comment #121 - Posted by: eamon at December 22, 2007 8:27 AM

Joshie modified

30lb DB snatches L/R: 21, L pullups: 21 x 3 - 34:14

Semper Fi, SSgt Whitaker!

Comment #122 - Posted by: Dave F. at December 22, 2007 8:27 AM

45# Hang Power Snatches
L-Pull Ups as Rx

30# As Rx for females.
Had to kip into my "L's" for the last round.

Comment #123 - Posted by: Damon & Laura, Decatur at December 22, 2007 8:31 AM

As Rx'd except knee-up pullups instead of L's - 36:15

Thank you, Joshua.

Comment #124 - Posted by: Boxer4_M/44/229/6'4" at December 22, 2007 8:31 AM


Joshie with 45 lb dbell: 33:49

God bless you Joshua and your family.

Comment #125 - Posted by: sailorcrew at December 22, 2007 8:40 AM


as rx'd: 27:03

Comment #126 - Posted by: Ben CFC at December 22, 2007 8:41 AM

Looking at the photograph of Josh Whitaker, I was reminded of the great heroes of Indian mythology. Both Arjuna, the central figure in the Bagavad Gita, and Rama, the exiled prince of the Ramayana, were members of the Ksatriyah caste, the military caste, and their wisdom and courage and selflessness are what make them worthy of veneration and worship. Men like Joshua Whitaker are far more than fallen warriorers and lost comrades; they are noble beings whose short time with us has make us better for having known them and whose example continues to shine a beacon for us all.

Comment #127 - Posted by: john wopat at December 22, 2007 8:49 AM

Joshie is my 4th CF workout. Fran was OK, scaled down, and I made it through Badger and the 5K row, but after a day off, Joshie blew me away. Couldn't finish even my scaled down version on 20 lb snatches and LPU negatives. Lots of room to grow! CrossFit so far is everything I hoped it would be . . . good, varied and hard!

Thanks Josh.

Comment #128 - Posted by: Steve-o at December 22, 2007 8:54 AM

40:58 w/ 25# db, L pullups as rx'ed. A single arm snatch seems to require greater focus on mid-line stability going into the squat, perhaps due to the imbalance. Correction to my earlier post: "has made us..." not "has make us..."

Comment #129 - Posted by: john wopat at December 22, 2007 8:54 AM

I appreciate the sacrifice for true sacrifice brings each of us closer to the Lord. "Love never fails" 1Cor 13:8. I especially appreciate the response of so many potential warriors on this comment page. God's speed Josh and God Bless all thos making these heartfelt comments. You give me hope.

Comment #130 - Posted by: jeff wiswall at December 22, 2007 8:55 AM

I am sorry to see another new Hero workout. It is a continious reminder to me about what is really happening in the world. Rest in peace Sergeant. My condolences to his family and friends.

34 lbs. 40:44

Comment #131 - Posted by: Mark & Theresa at December 22, 2007 8:57 AM


first time on the db snatches. Loved them once I finally dialed in my technique and form-the demonstration video helped considerably.

subbed for a 25 db. Pull ups were ugly as always. Got 10 in the L position before I had to sub into kipping and jumping for the remainder. Completed 2 rounds before I found out my 5 year old smashed his mouth on side of his bed.

returned to my garage and finished out with 2x21 35 lb db swings.

anchored incline ab work with a 10 lb medicine ball.

Thanks Joshua
stay safe all.

Comment #132 - Posted by: Lan at December 22, 2007 9:04 AM


1st round of L pull ups only after that just did with my knees tucked.

Comment #133 - Posted by: RJCIV 23/m/207 at December 22, 2007 9:04 AM

I saw this workout this morning before we went out and I have to admit that I was surprised and saddened.

Bingo #28 and Adam #84.. Well spoken. I echo your sentiments.

Mike #53. Any source of entertainment would be appreciated: movies, music, books, magazines, video games, etc.

I can't say I was looking forward to doing this WOD after a full day's worth of route clearance, MREs and energy drinks but I was compelled and honored to do so. Josh must've been one tough SOB.

30:15 w/ 45lb dumbbell. Our gym is missing 40s.

I haven't quite mastered the squat snatch but that was a fun WOD.

RIP Josh and thanks!

Comment #134 - Posted by: Nick at December 22, 2007 9:05 AM

Thanks, Josh.

49:45 w/ jumping-to-an-L p/u


Comment #135 - Posted by: Mosul Moose at December 22, 2007 9:07 AM


I've never posted before (as a relative newbie I prefer to just learn from other people first... Plus my times are still a bit embarrassing), but your post really stuck in my head last night.

From a military spouse whose lawn definitely tends to get a bit shaggy with bigger things to worry about with a husband gone... ...

Thank You.

That also goes to the entire CF community... It's so nice to know that there are people thinking of folks like my husband on a daily basis, instead of just on national holidays.

Now off to do Joshie's WOD with his family in my thoughts...

Comment #136 - Posted by: burquechick at December 22, 2007 9:08 AM


10 pound Dumbbell snatch, 15 reps, right arm
15 Jumping Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Jumping Pull-ups


Worked on L sits after

Comment #137 - Posted by: AVB at December 22, 2007 9:12 AM

rip josh

rx 32.44 L pullups were ugly

Comment #138 - Posted by: kevin/m/180/nc at December 22, 2007 9:14 AM

44 yom and 278#'s

Did 2 rounds with the following subs:

50# DB snatch
jumping pull ups and leg lifts
Smith Mach pullups

all in about 30 minutes

Recovering from the 24 hour bug my kids brought home from school.

Comment #139 - Posted by: Kegger at December 22, 2007 9:19 AM

40 LBS. DB

3 ROUNDS IN 24:32

Comment #140 - Posted by: JETT at December 22, 2007 9:24 AM


"Joshie" with humble thanks.

shoulder subs:

Snatch balance, 20# bar 21 reps
Pull-up, assisted 21 reps
Snatch balance 21 reps
KTE 21 reps
3 rounds for time


Comment #141 - Posted by: bingo at December 22, 2007 9:29 AM

as rx'd all sets broken :

Comment #142 - Posted by: JBizzle at December 22, 2007 9:34 AM

as rx'd all sets broken:

Comment #143 - Posted by: JBizzle at December 22, 2007 9:35 AM

I finally found a use for the preacher curl thing. I placed it underneath and a bit froward of the pull up bar in my gym. Then I rested my feet on the top part where your arms go in between my pathetic single rep L pull ups. Slow, but it got me through all of them.

Comment #144 - Posted by: Neil in Lakeland, Florida at December 22, 2007 9:35 AM

Oh yea. I forgot to put out a shout out to anyone xfitters in Miami. I'm going down there for Christmas. I'm bringing a small bar, some bumpers, my ironmind squat stands, wallball, rings, vest and some chalk. If anyone wants to meet up someplace just reply to the email address below.

Comment #145 - Posted by: Neil in Lakeland, Florida at December 22, 2007 9:39 AM


2 rounds @20#

Joshua and Badger: I am grateful.

Comment #146 - Posted by: Fat Slice at December 22, 2007 9:42 AM

Scaled to 30 lbs (never done these before, will do 40 next time)

Strict L PU's at first, then transitioned to kipping

3 rounds- 28:27

Comment #147 - Posted by: Simon 170/m/31 at December 22, 2007 9:42 AM

Rt shoulder out...sub 2 rds of 95# power cleans x 21, L pull-ups x 21...not timed

Comment #148 - Posted by: GDJ at December 22, 2007 9:44 AM


21:41 - 3 rounds, 15 reps 10#DB, jump pull-ups


22:45 - 3 rounds, 21 reps 20#DB, barrel pull-ups

Comment #149 - Posted by: nutfam at December 22, 2007 9:44 AM

40 # DB Snatch caught in squat
K2E instead of L Pull-up, bicep wouldn't allow me to do L Pull-up, getting a bit impatient on the recovery process, wasted a lot of time trying to decide wether or not to push through but just wasn't worth it for the long term in the end.

Comment #150 - Posted by: dan colson at December 22, 2007 9:45 AM

Austere training.
2 rds for time of:
2 mi run
10 L-pulls
20 push-ups
30 squats.

Comment #151 - Posted by: mike in the ro at December 22, 2007 9:48 AM


As rxed 44:30

L pull ups looked horrible but I did them, snatches got easier as I went.

Comment #152 - Posted by: Joe Taubner at December 22, 2007 9:50 AM

I was going to try a 35# KB, but apparently I haven't practiced that enough b/c the bell swings down and just about knocks my arm off. Gonna have to practice more.

R1: 25# DB Snatches and L-Pullups
R2: 25# DB Snatches and Kipping Pullups + 15 Abmat Situps
R3: 25# DB Snatches and Kipping Pullups + 15 Abmat Situps

Time 23:20

I could have gone up in weight, but didn't have a 30# DB. This WOD felt really good today!

Thanks for everything Joshua.

Comment #153 - Posted by: Mike Mc 29/5'9"/163 at December 22, 2007 9:54 AM


cfwu x 2

scaled according to brand x pack:

30# snatch rt arm
21 pullups
30# snatch left arm
21 pullups

rounds 2&3 jumping pullups


Comment #154 - Posted by: highschoolcoach at December 22, 2007 9:54 AM


Comment #155 - Posted by: mobu at December 22, 2007 9:55 AM


37:59 rx'd

full extension on L-pulls, but can only do one at a time. I can get to the bottom and start to pull I can't keep my legs out.

Comment #156 - Posted by: austinb at December 22, 2007 9:58 AM

RIP Josh. Thank you...

Comment #157 - Posted by: mcal at December 22, 2007 9:59 AM

From one more vet. Thanks for all the support.

Comment #158 - Posted by: max at December 22, 2007 10:05 AM


Pull my right quad/hamstring last night from bowling---sad!

All 3 rounds and 21 reps

Round 1: 15# DB snatch + jumping PUs + knees-to-elbows. Hamstring pain enhance with the jumping PUs. Swith to PUs with woody assistance band (blue) + sit-ups half way through first round.

Round 2: 15# DB snatch + PUs with assistance band + sit-ups. Starting to feel a little nauseous.

Round 2: 15# DB snatch + PUs with assistance band + sit-ups. Feel good to finish!

Time: 32:42

God Bless Joshua.

Comment #159 - Posted by: Kim Phan at December 22, 2007 10:12 AM

sub: kipping for L pull ups.



I'm struggling with pull ups. I can do kipping fine, but I guess I am very underdeveloped in the lat/bicep area so I can't do many strict or L pull-ups at all. Any suggestions?

Comment #160 - Posted by: Ryan N at December 22, 2007 10:18 AM

Joshie- 21:04

No 40# DB for snatch... 1st round sub'd 53# KB, then used 30# DB for rounds 2 and 3.

Comment #161 - Posted by: MarcusG at December 22, 2007 10:22 AM


As rx'd:

25:16 (last set of L-pullups turned into knee tucks pullups).

My heart and condolences goes out to the Whitaker family. Stay strong.

Comment #162 - Posted by: Steve Liberati - Steve's Club at December 22, 2007 10:24 AM

24 / m / 5'10 / 170lbs

25:06 as rxd

My L pull-ups became pretty ugly towards the end.

Comment #163 - Posted by: f at December 22, 2007 10:25 AM

34 M 195

As Rx'ed


Bingo said it best.

Comment #164 - Posted by: Brycen G at December 22, 2007 10:30 AM

as rx'd 45:00 full squat snatches and L-pull-ups

Comment #165 - Posted by: brent colson at December 22, 2007 10:32 AM

I really hope this war is over before we have any more hero WODs. My hat is off to anyone who puts his (or her) life on the line for what they believe in.


Had to scale this way back and still could only do 2 rounds.

20lb dumbell snatches 21 reps right arm, 5 strict pullups (can't kip under the stairs without concussing myself), then repeat with the left arm and 5 strict pullups.

2 rounds in 15:33, smoked me. I've never done DB snatches before, but really enjoyed them. Couldn't get into the full squat position yet but I am getting closer. This is the most pullups I've done in one day in years. Getting better!

Comment #166 - Posted by: Joe B. at December 22, 2007 10:33 AM

28 yom, 180 lbs

36:45 as rx'd

Thank you Josh

Comment #167 - Posted by: Jeff Weltmer at December 22, 2007 10:34 AM

Hard to see another Hero wod. Headed to SF Crossfit this afternoon, not sure if I'll get to tackle this today.

Comment #168 - Posted by: Brett_nyc_in San Fran at December 22, 2007 10:35 AM

BW: 315 lbs.

Age: 31 yrs (will be 32 in just over 2 wks)

Finished the workout (nearly as RX'D) in 25 minutes. Could have been 2 minutes faster if not for my Ipod mechanism (not the ipod itself) breaking in the middle of it.

Missing more men...May his passing have an impact on us all to count our blessings, good health, and good fortune...

(On my personal note) May the Halls of Valhalla welcome another warrior into their ranks...May the warrior return to Midgard to bless us with his presence and valor in the future...

Comment #169 - Posted by: Stuart at December 22, 2007 10:36 AM

Great workout at Primal for everyone that showed up! I never thought a 25lb dumbbell would feel so heavy as at the end of 7 minutes of bear crawls.

I didn't forge today's WOD. It is on the schedule for as soon as I get back from Christmas.

Comment #170 - Posted by: AMJ at December 22, 2007 10:38 AM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 10lb dumbbell snatch right x 10 10lb dumbbell snatch left x 10.

15lb Dumbbell snatch right arm: 21-21-21
21 L Pull-ups: 7,7,7-7,5,4,5-7,3,3,4,4
15lb Dumbbell snatch, left arm: 21-21-21
21 L Pull-ups: 6,2,4,4,5-5,5,5,6-5,2,2,4,4,4
Time: 42:30
First 3 sets of L-pull ups with pronated grip, second 3 sets with suppinated grip.
Foam roll after.

Comment #171 - Posted by: Sesoku at December 22, 2007 10:42 AM

28:16 as rx'd

all L-ups full ext at top and bottom and legs completely straight...i think castro calls this one a "chipper"...for sure!

33 yom

Comment #172 - Posted by: OPT at December 22, 2007 10:43 AM

As Rxed, 32:40...nasty, but seemed better than Badger to me, anyone else agree?

Stuart, did you mistype of your bodyweight as 315lbs, with a time of 25 minutes?? I would love to see a 300lb plus guy do a handful of L-pullups, much less 100 plus!!

Great picture of Joshua! One of the best I've seen on this site! Thanks.

Comment #173 - Posted by: Chris_CharlestonSC_35yo_6ft_185 at December 22, 2007 10:48 AM

#40 Andrew H. - thanks for the tip. I'll see what I can bust out after trying the real thing.

Comment #174 - Posted by: tks99 at December 22, 2007 10:49 AM



after the first 11 L pullups switched to regular pull ups. Snatches as Rx'd. I failed on pull ups on the last set of 21, so I did 3 sets of stability ball sit ups.


I found myself on my toes way too much, any hints to help keem your weight on you heels?

Thanks, god bless all the fallen heroes, I pray for a end to all the madness.

Peace, CD

Comment #175 - Posted by: Dockray at December 22, 2007 10:55 AM

Round 1 as rx'd
round 2 sub strict PUs
round 3 sub kipping PUs


Comment #176 - Posted by: headonkey at December 22, 2007 10:55 AM

slightly modified for muscular balance (as I'm not doing many WODs this winter)

3 rounds for time
20kg (44#) KB snatch Left
21 L-pullups
20kg KB snatch Right
21 ring dips

t = 56:30 (ouch!) just happy to get it done. full ROM on pullups, knees mostly short of full extension. Ring dips full ROM. Snatches sloppy, not always full ext on arm, and mostly somewhere around 3/4 squat (some 1/2, some full). Very difficult to complete this.

RIP Joshua. I'll reflect on peace and courage today.

Comment #177 - Posted by: Mike Peiman :: 27yrs :: 180# at December 22, 2007 10:58 AM

Sad to see a new hero workout. I wish the best to Joshua Witaker's friends and family.

I am going to take the next three workouts off. I was trying to not take any rest until January even though I could feel that I needed it. Well, really messed up my shoulder doing Fran. I was able to do Badger but that made it worse. Then when I ran the 5K I strained my hip flexor a little bit. I think those are some pretty clear signs to take a week off.

Comment #178 - Posted by: Corey at December 22, 2007 11:05 AM

RIP SSGT Joshua and to all the heroes

my prayers and thanks go out to you and your families

46 196

as "rxed" 30;39

snatched unbroken, L pullups very broken and ugly
rom issues as well at bottom

Comment #179 - Posted by: Kevin McClellan at December 22, 2007 11:15 AM

unintentional modified workout-

3 rounds:
40 pound Dumbbell snatch, 21 reps, right arm
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups


post-weighted pullups.

Comment #180 - Posted by: CFcaymanMD at December 22, 2007 11:16 AM

our thoughts are with josh's family and friends

27:31 sub'd 15# dumbell snatcha and jumping knee pull up's

Comment #181 - Posted by: OPT Mommy at December 22, 2007 11:18 AM

39:39 as rx'd

Comment #182 - Posted by: inferno at December 22, 2007 11:18 AM


Rest easy, Joshua... God bless.

Subbed 45# db for snatches (all I had), and they were a little sloppy.


Comment #183 - Posted by: d at December 22, 2007 11:24 AM


subbed regular pulls for Ls


Comment #184 - Posted by: MWade at December 22, 2007 11:26 AM


As Rx'd: 23:47

To all the guys in Afghanistan, especially at the little FOBs no one has heard of, thank you for doing what you are doing, living in what you are living in and fighting for my freedom. Thank you.

Comment #185 - Posted by: x66F at December 22, 2007 11:29 AM

God Speed Joshua.

My best friend is in the Special Forces and currently serving in Afghanistan, so this new hero workout really was a kick in the gut. He sent me a video the other day of his daughter's first words that he of course missed. Never forget the sacrifice that these men willing make.

I'd like to shake your hand bingo, well put.

Comment #186 - Posted by: Barry at December 22, 2007 11:31 AM

46 / 171

as rx'd 34:09

First time with KB snatches. Going to pay tomorrow with a bad shoulder from previous injury. It's a small price to pay.

SSgt. Joshua Whitaker, RIP. Bingo said it best.

Comment #187 - Posted by: tom perry at December 22, 2007 11:33 AM


misread, only did one round
11:57 most l-pulls not full ext at bottom
legs not completely straight on most l-pulls

Comment #188 - Posted by: Brutz at December 22, 2007 11:37 AM


Joshie: scaled to 25#, w/these subs:
rd 1: kips
rd 2,3: k2e

around 35 min. watch problems.

RIP Joshua, and condolonces to the Whitaker family. Like a kick to the gut to see a new hero wod.

Comment #189 - Posted by: MHood at December 22, 2007 11:37 AM

I'v been playing with CF for a about 3 month by that I mean I would do 3 or 4 WOD Rx'd or just pick one from the demoes whenever I had the time luckly I've been able to do the last 10 WOD with ya'll and that was one of the hardest workouts I'v ever done! but thats great I love destroying myself


Dumbbell snatchs: Rx'd
L Pull-ups: rd1 Rx'd
rd2 1st set Rx'd
2nd set 21 pull-ups
21 hanging leg lifts
rd3 21 pull-ups
21 hanging leg lifts
Time: 65:51

Comment #190 - Posted by: Sylance at December 22, 2007 11:42 AM


Dumbell Snatches as Rx'd in the rain.
L-Pullups scaled using jump box to support feet at bottom. Toward the end of the WOD I was kicking with my feet to assist, resulting in an ugly jumping L-ring pullup.

Time = 33:04

RIP Joshua.

Comment #191 - Posted by: Brian V at December 22, 2007 11:42 AM

As rx'd

TBear 40:20 (12:40, 14:20, 13:20 rounds)
-40lb snatch was ok (broken into 2 to 3 sets ea)
-L-Pullups (used all grips) sets of 4, 3, 2's and singles all from and to full extension.

10am Vancouver Class Times
Kelly "La Machine" (30lb D-B's) 37:40
Pretty Boy Floyd (40#) 40:15
Others that completed with the Knees to elbow-pullup combo
Matlock (35#) - 41:00
Karen(20#) - 39:00
MJ(20#) - 42:30
Marco (40#) - 2.5 Rounds DNF

Comment #192 - Posted by: Tbear Vancouver 34/M/5'8"/174 at December 22, 2007 11:44 AM


As RX'd- 38:36

This was especially tough since I'm from the Dallas, TX area and I'm spending the holidays in AZ. The difference of 4500 elevation caused me to suck major wind in this one. On the plus side I found a pretty good gym to workout in. I finally get to try out a C2 rower!

Joshua, thank you for your ultimate sacrifice. To the Whitaker family, words can't express enough condolences to you. I'll keep you in my prayers this holiday season.

Comment #193 - Posted by: xc_riding_dc at December 22, 2007 11:45 AM

39:25 Sub 26 lb KB Snatch

Comment #194 - Posted by: Hari at December 22, 2007 11:56 AM

age 18 bw 170
20# dumbell snatch

Comment #195 - Posted by: Chris S at December 22, 2007 11:56 AM

To the family of Joshua Whitaker, I'm very sorry for your loss.


After the first ugly round of L pull-ups, I switched to kips, or I would have been there all day and there's simply far too much to do in the last few days before Christmas.


A tough tough workout.

More better faster

Comment #196 - Posted by: Marty at December 22, 2007 11:59 AM

as rx'd-32:33
42 yom 174# 6'1"

Comment #197 - Posted by: Rob Corson at December 22, 2007 11:59 AM

Another hero workout bums me out, sucks to know another great soldier has paid the ultimate price. RIP SSG Whitaker.

WU: 400m jog, CFWUx3

WOD: 38:57 w/50lb DB (dont have a 40).

Joshie, that was really a gut check. Crushing.

Comment #198 - Posted by: James ATX at December 22, 2007 11:59 AM

Semper Fi, Josh.
Bingo, well said, and thanks.

Comment #199 - Posted by: Scott MacArthur at December 22, 2007 12:02 PM

44 y/0, 5'8" 156#

Subbed 35# DB snatches, & fugly "L" pull ups.

Prayers to your family Joshie. Rest well. Your sacrifice will never be taken for granted. I thank and praise you and all heroes for the freedom I enjoy.

Comment #200 - Posted by: Jeff in OC at December 22, 2007 12:03 PM

m 33/238/6'4"

24kg kettlebell snatches
weak l pulls
all sets broken


Comment #201 - Posted by: Dolph at December 22, 2007 12:04 PM

#103: not sure what you mean by mentioning #71. maybe you need to read it again.

Comment #202 - Posted by: kilo4_md at December 22, 2007 12:06 PM

53:10 25#

Comment #203 - Posted by: ccraft at December 22, 2007 12:11 PM

#79, K, writes,

"So many losses, and who gains?"

But for people like Joshie we would not be free. We all gain. Or, more precisely, we all don't lose.

"The tree of liberty must be refreshed from time to time with the blood of patriots and tyrants."

Comment #204 - Posted by: Hari at December 22, 2007 12:14 PM

32 yom 248 lbs
subbed 6 rds of
21 80 lb barbell power snatch
21 pull-ups
21 unachored situps

time 49:58

God Bless you Joshua and prayers to your family.

Comment #205 - Posted by: brian t at December 22, 2007 12:19 PM

Will make up this Hero workout this week. Godspeed Joshua and family.

Today did every min on the min for 30 min, 10-11 Thrusters, 65#. Some rounds did less so total thrusters was somewhere around 280 or so.

Worked on some split jerks which I love and HSPU though by then my arms were pretty fried.


Comment #206 - Posted by: in8girl at December 22, 2007 12:21 PM

I was wondering if anyone knew when SSG Whitaker sustained his wounds. I understand that he passed away on May 15, but is that the day he sustained his wounds. The reason I ask is I knew SGT Tim Padgett who was killed 8 May in Afghanistan during a firefight. SGT Padgett was also in 1st Battalion 7th SF Group. I was just trying to figure out if they were on the same ODA. If any one has any information please e-mail me at

Comment #207 - Posted by: dave2644 at December 22, 2007 12:23 PM

35yo/F/6"3'/ 190lb

1 round
20# snatches
21 JPU+21 hollow rocks instead of L-pull-ups
2 rounds
20# snatches -
21 JPU+21 Abmat situps instead of L-pull-ups

32 min

Comment #208 - Posted by: val at December 22, 2007 12:27 PM

about 27 minutes, forgot my watch today so used the gym clock. Nothing like a hero workout to make you keep going.

Comment #209 - Posted by: sean 27/m/66/150 at December 22, 2007 12:31 PM



subbed 25# db for the 40#. first time doing dumbbell snatches. L-PUs were amazing. the first time i attempted them, about four months ago, i couldn't do more than 3 in a row. today all 126, most in sets of 5. CF continues to amaze me.

tough workout, but i agree with #169 - Badger was the worst i have seen in a long time. two great new WODs for two great men.

Comment #210 - Posted by: esteban at December 22, 2007 12:33 PM


32:19 as rx'd

Brutal! Off to work.

Comment #211 - Posted by: freddy c. at December 22, 2007 12:36 PM

42yom / 145

My condolences to Josh’s friends and family.

38:37 as rx’d

This one tore me up. Definitely a work-out deserving a hero moniker. All L-Pullups full ROM with neutral grip. All dumbbell snatches with full squats and return to floor each rep. Both exercises had reps broken throughout.

Post – nothing. I really like to work on weaknesses after the WODs but the last batch of work-outs have left me spent and unable to do anything additional. I feel like I need another rest day tomorrow.

Comment #212 - Posted by: mhlane at December 22, 2007 12:40 PM


25 pound Dumbbell snatch, 15 reps, right arm
15 L Pull-ups
25 pound Dumbbell snatch, 15 reps, left arm
15 L Pull-ups


Comment #213 - Posted by: ch18 at December 22, 2007 12:43 PM

Just finished Concept 2 challenge (100k)

Comment #214 - Posted by: Kyle A. at December 22, 2007 12:43 PM


29:25minutes not sure what Rx'd means tho :S
RIP Josh

Comment #215 - Posted by: kyle Pichie at December 22, 2007 12:46 PM

Can't believe how bad this WOD was. And by bad I mean ouch.

Comment #216 - Posted by: michigan at December 22, 2007 12:46 PM

15# full squat snatches
L pull ups
Thoughts and prayers are with family and friends of Joshua!

Comment #217 - Posted by: Sue Ady at December 22, 2007 12:50 PM


As Rx'd


Comment #218 - Posted by: N8CR303 at December 22, 2007 12:54 PM


"Joshie" (modified)
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, left arm
21 Tuck Pull-ups (on rings)
40 pound Dumbbell snatch, 21 reps, right arm
21 Tuck Pull-ups (on rings)

Complete in 44:25

RIP Josh Whitaker

Comment #219 - Posted by: AP at December 22, 2007 12:58 PM

#202 kilo4_MD

#103 bingo is now #104 bingo. #71 k is now #79 k. If you read #79 k #104 bingo now applies. The numbers reflect the # of the post when I saw it; knowing that the #'s change with posts held by the filters I also add the name of the poster. I am confident that the relation between these two posts is understandable and reasonable.

Hari #204...Aye.

Comment #220 - Posted by: bingo at December 22, 2007 1:00 PM

20:44, partial last round. RIP

Comment #221 - Posted by: universible at December 22, 2007 1:04 PM

Thoughts & Prayers to you and yours Joshua.

For that matter, my thoughts & prayers to all service men and women serving over seas. Your sacrifices & dedication will be honored for as long as I am alive!

Comment #222 - Posted by: will g at December 22, 2007 1:08 PM


Subbed 25# db's; they're all I have: 30:37. Very rough on the core. Tomorrow should be tender. God speed Josh.

Comment #223 - Posted by: edevine at December 22, 2007 1:09 PM

RIP SSG Whitaker

Thank you to all of our service men and women...wish I could do the workout in your honor, but because of a bum knee I cannot...did 21-15-9 HSPU, Pull-up, push up, sit ups.

Comment #224 - Posted by: Nickosaurus at December 22, 2007 1:10 PM

Decided to make my new years resolution early and get more serious about my training. I figure if I post my workouts here, It might help my discipline. I have been doing my own madeup WOD and have noticed that I have'nt been throwing any strength movements in with them. I looked at my old logs and have noticed a drop in strength. I decided to stick to a scaled frontpage WOD. My resolution is to be able to complete the WOD's as rx'd. With that being said, here is my first post.

Scaled Joshie

3 rnds
11 snatch left
11 regular pullups
11 snatch right
11 regular pullups

all squat snatches



Comment #225 - Posted by: shawn casey at December 22, 2007 1:10 PM

44:20 as rx'd - first workout back after the whole last cycle off with the flu. Lung capacity still off but strength was good. Too many failures dropping the load coming out of the bottom. Tough technically as this is the first real time performing the DB snatch that wasn't a power snatch. 95% of reps got thighs below parallel though but not as deep as I would like. Good to get back though.

Comment #226 - Posted by: Intent at December 22, 2007 1:20 PM


Thanks Josh RIP.


Comment #227 - Posted by: FLOSI at December 22, 2007 1:20 PM

Thank you Sergeant Whitaker.
Joshie with 25kg dumbell and poor form on L pull-ups:

Comment #228 - Posted by: max niemiec at December 22, 2007 1:36 PM



For Lpu's, had knees at 90 degrees, but knees were mostly bent

My prayers are with Joshua's family

Comment #229 - Posted by: Jensen at December 22, 2007 1:39 PM

38 bw190
as rx'd


1. 7:17
2. 9:18
3. 10:15

Comment #230 - Posted by: JackM at December 22, 2007 1:42 PM

50# power snatch-can't let the knees go past 90 degrees.
L-pulls were as best as I could do.
Felt like taking a nap after this one.

The ultimate sacrifice of a soldier is a debt that we can never pay back. We will be forever indebted, so we must always remember that freedom is not free.

Comment #231 - Posted by: mhollis at December 22, 2007 1:46 PM

1 rd w/ regular pullups and 20# db in 14:50

Comment #232 - Posted by: Redding Mark S. at December 22, 2007 1:53 PM


As rx'd:


21*40lb Rt, 21 strict L; 21*40lb Lt, 21 strict L
3 rounds.

Comment #233 - Posted by: colombiano at December 22, 2007 1:54 PM

As rx'd:


Fought hard on the last round to get under 30 minutes. I admit, however, most L Pull-ups were without the full extension at the bottom. I'll have to work on that on an off day. Great workout.

Comment #234 - Posted by: Kieran_20/M/165/5'11" at December 22, 2007 1:54 PM


This was my 6th WOD


3 rounds
15# DB snatches
PU's on Gravitron 100#assist

My husband introduced me to the site - at first I thought it was crazy - but I am loving it. I love a different work out every day (even if it kicks my butt - at least I know I'm working)! Way better than doing endless rounds of reps!!

Comment #235 - Posted by: MichelleB at December 22, 2007 1:55 PM

Wow, sucked hard. wanted to quit after round 2 so bad, but the hero work outs keep me going out of guilt.

Subbed 21 pull ups and 21 knees to elbows for the 21 L-pull ups.


Comment #236 - Posted by: Matt S at December 22, 2007 1:56 PM

DB snatches as rxed
First 42 L-pullups pretty good although broken and alternating grip.
Next 42 were 'knee-tuck' pullups to jumping knee tuck pullups as I fatigued.
Last 42 gravitron pullups followed by 42 knee to chests.


Comment #237 - Posted by: Rory at December 22, 2007 2:03 PM

I never post comments like this, but RIP to all the hero's with wod's named after them or not. These last two new ones have been haunting me for days.

Comment #238 - Posted by: Rory at December 22, 2007 2:07 PM

25:28, 35lb dumbell, all I had. Otherwise as rx'd.


Comment #239 - Posted by: rpo at December 22, 2007 2:09 PM


CFWUx3(no pullups)
only managed 2 rounds and I was cooked:
20# DB Snatches R
21 Jumping pullups
20# DB Snatches L
21 Jumping pullups

I think my form killed me on the snatches. When I got home I looked at the DB snatch tripanel video from the FAQ, and realized I was working way too hard. Next time I'll do better.

Comment #240 - Posted by: BrettL at December 22, 2007 2:15 PM

32 min roughly. no watch. scrapped the L on the pull ups. had to do assisted pullups last 2 rounds. male, 24yrs, 6'6 250. rip to joshie. god bless our boys.

Comment #241 - Posted by: zack h. at December 22, 2007 2:17 PM


CFWU x 3 (-pu's, + Burgener w/u)

I have just started working on the oly lifts, so subbed to get some bb snatch and squat clean practice.

3 rnds for time:
15 pullups
15 hanging snatch 45# bar
15 pullups
15 squat cleans 75# bar


Worked on form, first time doing much snatch practice.

Comment #242 - Posted by: hiflyer51 at December 22, 2007 2:17 PM

Age 35
BW 148#

As rx'd:


Snatches were a little weak, couldn't catch them in as deep of a squat as I would have liked.

Comment #243 - Posted by: Shawn B. at December 22, 2007 2:18 PM



30# db squat snatches

this was brutal. l-pull-ups kicked my butt.

pre: CFWUx1 + Burgener WUx2 + double under practice
post: nothing

Comment #244 - Posted by: nadia shatila at December 22, 2007 2:24 PM

33 YOM 195#

Subbed 25# snatches.


Comment #245 - Posted by: Ralphy at December 22, 2007 2:28 PM

Bingo: I see now, thanks - I do agree

Comment #246 - Posted by: kilo4_md at December 22, 2007 2:30 PM

second wind, put the heavy bag up and did

5 rounds x 3 minutes

then 1 3 minute of elbow work

2 rounds x 30 seconds trying to punch myself out...wait that sounds wrong...

then final coat of vinyl paint on my Alfa headliner. Time for lunch.

Comment #247 - Posted by: universible at December 22, 2007 2:46 PM


Thanks for getting me through this one Josh
least I could do for Josh and his family

23 min
really tough
3 rounds
21 reps of everything
25# dumbbell all I had but don't think I could've handled more
L pullups were mostly chinups broken up into 3's no other exercise hits the abs like this one for me

Comment #248 - Posted by: gina johnson at December 22, 2007 2:49 PM

Rest In Paradise

Comment #249 - Posted by: cripsR6 at December 22, 2007 3:03 PM


44:42 with some adjustments:

no dumbbell so I tried to use 40lbs on an EZ curl bar, that did not work too well so I did 85# OHS in place of the snatches.

Comment #250 - Posted by: The H is O at December 22, 2007 3:03 PM

#79 k - you

Primal today, WU, tire flip races, then 7 minutes of hades. Primal's T-shirts say it best. Cheers to everyone who showed up. What a tough group! You all inspire me to push harder.

SSG Whitaker, thank you for paying in my place.

Comment #251 - Posted by: Clovis at December 22, 2007 3:04 PM

25# snatch
dip bar leg raises
#5 assist pullups

Comment #252 - Posted by: zim at December 22, 2007 3:14 PM


see previous post

Comment #253 - Posted by: zim at December 22, 2007 3:15 PM



forgot about the other set of 21 L-pu and sub'd 20# barbell. First time doing the snatch barbell.
For Josh-
total time 37 minutes.

Comment #254 - Posted by: Brian Crawford at December 22, 2007 3:27 PM


Sub 32.5# DB. L-Pull-ups turned into bent knee pull-ups about half way through. Definitely feeling the effects of one day in between "Badger" and this.

Pre: 5 min. rope jump, abbrev. Greg A. w/u
Post: Stretching is all I could handle.

Comment #255 - Posted by: Cody In Denver at December 22, 2007 3:30 PM

"Joshie" as RX'd

DB Snatches ranged from parallel (90 degrees) to about 60 degrees, and L Pull-ups ranged from 90 degrees to about 120 degrees as fatigue set in towards end of each set.

I went to the gym at 10am to honor "Joshie" but my form was weak and my shoulders were tender from Push-Jerks yesterday. I got through 1 1/2 rounds and my shoulders wanted to tear themselves out of their sockets, so I left the gym. For the next few hours I got mad at myself (and gave my shoulders a firm talking to) so I went back at 5pm to get it done!

For you SSgt Whitaker, thank you and RIP.

Comment #256 - Posted by: GMT-NYC at December 22, 2007 3:33 PM


did 20# instead of 40. no way i could do that 21 times. 35:31

Comment #257 - Posted by: Jacob M at December 22, 2007 3:43 PM

Pre: $ donation for Christmas to saluting america's

Joshie as Rx'd, in grateful memory
Quite surprised since I first saw this posted last night after I caught up with Badger. Hurting from Badger, but SSgt Whitaker's picture hung on my basement wall with the rest of the heros proved motivating enough.

Although I'll never rely on the elite fitness that CrossFit forges to survive and succeed as America's Military heros do, I was reminded of the importance of overall health and fitness on Tuesday night.
My friend and mentor, Senior Cpl. William "Wild Bill" Hunter #73117, who's been a stret cop longer than I've been alive was involved in a terrible car accident during his second to last shift before retirement. I pray that his general level of good health and fitness will speed the healing from several very serious injuries, and will enable him to recover completely so that he can enjoy a long retirement.
Whether fighting for my life with a physcial adversary, or fighting injury or illness, I try to be ever aware of the benefits of "elite fitness."

#215 Kyle Rx'd=As prescribed, or you completed the workout as written.

#79 K-Hari's right in #204. We all gain with the loss of someone like SSgt. Whitaker. And we should all take a moment to feel the loss. K, I dare you to pause for a moment and think about what you've been able to gain (a life of peace, financial resources, all types of liberty, an education, friends and family) that the blood of patriots, like Joshie, has made possible through the generations.

Comment #258 - Posted by: Denver Sheepdog M/5'9/166#/CFT=865 at December 22, 2007 3:44 PM

subbed kipping pull ups for L pull ups.


there was no way I wasn't going to finish this one....

Comment #259 - Posted by: Sandy at December 22, 2007 3:46 PM

after seeing your time, I thought, there's no way i could've 'beat' your time. Sure enough i misread the WOD and shorted myself . I only did a total of 3 rounds of 21 L ups as opposed to 6. Oh well

Comment #260 - Posted by: gina johnson at December 22, 2007 3:47 PM


2 rounds for time of:
30# db psn, 21 reps, right arm
21 bent knee pull-ups
30# db psn, 21 reps, left arm
21 knees to elbows

Comment #261 - Posted by: epicurius at December 22, 2007 4:04 PM

as rx'd: 33:43

that was a tough one. wanted to quit after round one.

post: some bench press and hand stand push ups

Comment #262 - Posted by: ken c at December 22, 2007 4:05 PM

This felt like hell. Fighting off a cold made my lungs burn.

+/- 30:00

Didn't keep an exact time, just used wall clock. Just wanted to make sure I could finish it without dying.

Comment #263 - Posted by: Koshi at December 22, 2007 4:10 PM

omitted the second L-pullups

Comment #264 - Posted by: mikeman at December 22, 2007 4:12 PM

What about a workout involving (holding onto barbell the entire time) a burpee (minus squat jump portion)+power clean+push press?

I've done these before and they are absolute hell too.

Comment #265 - Posted by: Koshi at December 22, 2007 4:14 PM

Due to my bodies unfamiliarity to high heart rate and pullups i scaled things down to -

15 snatches and 15 L-pullups

With a 25kg KB.

Time 2 hours 2mins 46 secs.

Sukked from the end of the first round.

RIP Joshua Whitaker.

At least ill have room for improvement ;)

Comment #266 - Posted by: ThePUP at December 22, 2007 4:14 PM

Thanks to everybody who has given me info about the PJs, Army SF, and the military in general. The crossfit board is full of so many good and helpful people, I feel privileged and blessed to have found it. Take care everyone, and again to SSgt. Whitaker,

I can no other answer make, but thanks, and thanks

-from Shakespeare's Twelfth Night

3 rounds
20 jandas
15 snatches left hand w/ 40 lb.
10 handstand push-ups
15 snatches right hand w/ 40 lb.
20 back extensions

Comment #267 - Posted by: Andrew H. Meador at December 22, 2007 4:16 PM


30:32, did knee raise pullups in lieu of L's, couldn't do more than 3 L's at a time.

Comment #268 - Posted by: Trent at December 22, 2007 4:17 PM

did a different wod with Kevin from San Fran Crossfit.

Power snatches singles up to 165lbs, PR

Then 1-10 reps of 95LBS OHS + Pullup, snatch to get into OHS position. 7:37

Comment #269 - Posted by: Brett_nyc_in San Fran at December 22, 2007 4:26 PM


RIP SSG Whitaker.

As Rx: 27:46.

Comment #270 - Posted by: RJF at December 22, 2007 4:28 PM

BW 70kg

20kg KB Squat Snatch
L Sit toe pointed

Shit this was hard!

Comment #271 - Posted by: Adc (CrossFit Sydney) at December 22, 2007 4:36 PM



TIME: 24:04 AS RX'D



Comment #272 - Posted by: ROBERT SUTHERLAND at December 22, 2007 4:43 PM

Too soon for another hero workout. God bless our troops.

Comment #273 - Posted by: Matt at December 22, 2007 4:51 PM


33:05 mins
10lb DBs
assisted pullups (jump negs & jump kips)

last round subbed 42 abmat situps for 21 pullups (hands were killing me - no grip)

Comment #274 - Posted by: GinaC at December 22, 2007 4:56 PM


Comment #275 - Posted by: Aaron at December 22, 2007 4:56 PM

Bingo - great words, as always. When I was deployed many moons ago, I came back to base housing and all my wife talked about was how our neighbor had mowed the lawn every time he did his own (and we had a decent sized yard in company grade housing). I had never met him until i returned, but we were squadron-mates on an opposite rotation. So, I did the same for his wife when he was gone. I never appreciated until then how such a simple and a small act could make such a big difference. He's a squadron CO now and deservedly so.

I hate seeing new hero workouts. I know we'll see a lot more as CF continues to entrench itself into the operating forces.

RIP, Joshie.

Comment #276 - Posted by: Dale_Saran at December 22, 2007 4:59 PM

modified Josh--

15x 40# DB snatch
10x L pull up
15x 40# DB Snatch
10x L pull up


2cd WOD, first time doing L pull ups. pulled hip flexors playing soccer, so L pull ups are a bit tough.

RIP Comrade

Comment #277 - Posted by: Steyer at December 22, 2007 5:19 PM


BrandX "puppies" scaling
It didn't get bad until I got to the snatches, haha
Did 20# for the first round, the 10# after that.
26:00 minutes.

Comment #278 - Posted by: dp at December 22, 2007 5:19 PM

oly training- day 1
snatch and C&J technique.
Tomorrow Albany.

Comment #279 - Posted by: bleedcf at December 22, 2007 5:20 PM

Well I had already decided to make up Badger today since it was a hero workout (results posted there) and I didn't even check the site until now. Wow! Two new hero wods in a week is just brutal on the soul. I know I'll have the DOMS kicking tomorrow but I'm going all out on this one anyway.

SSG Whitaker - RIP bro.

Bingo - well said.

Comment #280 - Posted by: JPW at December 22, 2007 5:21 PM

substituted 21 pullups and 21 L-sits for L-pullups

3 sets mule kicks 72lbs
3 sets flat bench hammer curls 15lbs

Tabata run (Tues. 071211) 20:10 incline 12.0 speed 8.0 Freaked out the pretty lady a couple treadmills away. Not sure Crossfit is a good strategy for meeting woman. But atleast I'll be a fit lonely guy.

Comment #281 - Posted by: jc at December 22, 2007 5:22 PM

I've worked around Soldiers like SSG Whitaker for 13 of my 19 years in uniform. Someone said it earlier, they are our Spartans, unknown and underappreciated. My eyes get hot when I think of another name on the wall and I push that much harder on another Hero workout in the queue.
M/41/141 lbs COB Speicher
33:43 as Rx'd

Comment #282 - Posted by: Jay at December 22, 2007 5:33 PM

Came up with something new. Try it!

Male 23 178

"Gator Wranglers"

15 Dumbell Sumo High Pulls (mine at 40)
15 Dumbell Thrusters (mine at 35)

15 Dips
15 Pull ups

400m Truck pushes (used '99 Suburban with 200lb driver for break and steering)

15 Squats on Bosu black side up(used 60lb barbell)
10 Pushups black side up (25lb plate on back
10 Bent over rows on blue side (45 lb plates)

15 reverse lunges each leg (holding 25lb wts)
20 Incline pushups on black side of bosu (feet up on chair)
15 Pullups

40 min total

Comment #283 - Posted by: Barrick at December 22, 2007 5:35 PM

25 mins as rx'd

Comment #284 - Posted by: Rosie in Atl at December 22, 2007 5:36 PM

Only did two rounds, both with bad form all around. 24:39.

Comment #285 - Posted by: sam p at December 22, 2007 5:38 PM


I started out as rx'd but after the first round I had to scale down to 30# dumbell and kipping pullups!! I only made 2 rounds for a grand time of 15:34 mins. Ouch!!! 40# was tough!

Comment #286 - Posted by: Elizabeth in Missouri at December 22, 2007 5:45 PM

Help? I'm really sore from 400m walking lunge I did on the 19th and despite severe muscle soreness the worst Ive ever had I still did Fran, I thought it loosened me up for a while but now it has worsened and I can barely walk at all, could this be in any way a form of rhabdo or should the soreness lessen over a short time? I was gonna do Badger, 5K, or Joshie today but took a rest day instead, any input would be great

Comment #287 - Posted by: tejanostylin at December 22, 2007 5:46 PM

With a 20# DB, 10:55

Aaaargh! Just noticed that it's for 3 rounds, not one! Must read carefully. This would be brutal with 3 rounds!


Comment #288 - Posted by: Robert Olajos at December 22, 2007 5:48 PM

d - 29m/170

28:37 (sub'd 53# kb snatches)

j - 33f/125

29:45 (30# db's)

Comment #289 - Posted by: dmarsh at December 22, 2007 5:53 PM

as rx'd, 34:46.

23...he was just a kid. damn.

Comment #290 - Posted by: dammit at December 22, 2007 5:54 PM


Well I started out as rx'd but then I realized I had bitten off more than I could chew, so, after the first round I went to a 30# DB and did kips my second round.
15:34 2 rounds
40# tough OUCH

Comment #291 - Posted by: Elizabeth missouri at December 22, 2007 6:04 PM


That was the fist thing I noticed as well.

Comment #292 - Posted by: epicurius at December 22, 2007 6:06 PM


As rx'd: 19:55

I did power snatches. Well i only dropped down as far as needed. Towards the end i was going to paralell because my shoulders were more tired than my legs and i was trying to conserve my arms for pullups.

Comment #293 - Posted by: Raze at December 22, 2007 6:08 PM

46 – 6’ – 225#

As Rx’d


Have to admit almost did not attempt. First attempt at a Snatch workout. Did o.k. once I got the hang of it.

Can you say Inline Thoracic stabilization (Aka. c.o.r.e.)

Pull-ups all a type of kipping; full hang, swing legs to an “L”- pull-up full pull and down to full hang, drop legs, repeat to the full set of 126 at 21 at a time, completely broken sets.

If this were not a HERO workout, not sure I would have got after it.

“Joshie” rest easy young warrior!

Comment #294 - Posted by: wtp at December 22, 2007 6:09 PM

Comment #286 - Posted by tejanostylin

Most likely delayed onset muscle soreness (DOMS) particularly due to the eccentric work at the the bottom of each lunge. I had bad DOMS after some intesnse tabata squats the other day. Painful coming down stairs for sure.

However, if you have bilateral swelling in your legs and if your urine is coca-cola colour then it may be indeed rhabdo.

Comment #295 - Posted by: Tony L. at December 22, 2007 6:13 PM

Scaled to 30lb db.


Shoulder felt very stiff at the beginning, but next time, I'll definitely move up to 35lbs.

Gratitude and sympathy to Joshua's family.

Comment #296 - Posted by: mas at December 22, 2007 6:19 PM


As rx'd 28:20 Although, as the workout progressed I couldn't hold 90, but kept legs fully extended from the hip.

Thanks Sgt. We are all proud of you and honor your sacrifice.

Comment #297 - Posted by: davidorr at December 22, 2007 6:29 PM


Definitely pushed harder knowing who this workout was for.

30# db snatches - little shaky at first
Did pu's for sets 1-3. pullups were kipping - first time doing this many (all broken)!. I resisted the temptation to go to jumping pu's to get a better time. For sets 4-5 did knees to elbows, then kipping pu's for the last set.

My legs are also still way sore from the walking lunges (done 12/18) and, I'm sure, Badger.

Comment #298 - Posted by: Wendy at December 22, 2007 6:32 PM



21 x 50# db snatch r
21 x pull up (knees up)
21 x 50# db snatch l
21 x pull up (knees up)

3 rounds

Comment #299 - Posted by: JKG at December 22, 2007 6:35 PM


as rx'd


Comment #300 - Posted by: gmack at December 22, 2007 6:42 PM

11:05, only did one round. Need to pay better attention when reading the workout, that's the first time I've done that. I thought it didn't seem that tough, then I started reading times, and I figured it out. Used a 7gal. water jug filled with 4.5 gal for the snatch, beat me up.

Comment #301 - Posted by: Scott MacArthur at December 22, 2007 6:43 PM


That's the only word that can adequately describe this WOD. Josh has quite a beast named in his honor... this was up there with Murph for me.

After almost 2 weeks of rest, IF and near-paleo eating, I'd hoped to tear through this one, but didn't even get close.

Finally got my GHD and did my first REAL cfwu. GHD situps and back extensions tore me to pieces and felt amazing considering I used to be doing standard anchored sit-ups and 45# good mornings.

I felt like a bit of a "coward" scaling it but felt like I had to in order to get anything out of it.

Scaled as follows:

- 30# dumbbell for snatches (heaviest I have)

- 15 reps for snatches instead of 21. Not enough experience and definitely not enough strength in the right arm to finish them in a timely manner if I'd done 21 reps

- Pull-ups as rx'd

Made it through the first round in about 10:15. Snatches were brutal. Was doing sets of 5 with looooong breaks in between. Form felt ok for the most part, but in retrospect I don't think I was going low enough on the squat.

Pull-ups were decent -- broken mostly into sets of either 10 or 5, but again, with pretty lengthy rests in between.

Second round went about the same speed as rd1, but I was dizzy and wobbly by the end of it. Decided not to risk injury and stopped at two rounds.

This is the closest Pukie has come to visiting me in a while, and the closest I've been to blackout as well. Don't know what it was, but Joshie was brutal.

Legs are shaky, arms are quivering, body is spent. Great WOD under unfortunate circumstances. Thank you again for your sacrifice, Josh. I expect to meet you again full force soon enough.

Comment #302 - Posted by: xpaz at December 22, 2007 6:57 PM

SWIM: 1000 yards

30X Clean & Jerk @ 135lbs

5 Rounds:
40 Rotations of Kettleball Juggling @ 30lbs
10 Pull-ups
30 Sit-ups tossing 15lb Medicine Ball

Comment #303 - Posted by: MattDurham Photos-West Seattle at December 22, 2007 7:01 PM


As Rx'd, 24:45

Comment #304 - Posted by: theanimalbeast at December 22, 2007 7:02 PM

1 mile treadmill

50lb kb snatches X 3
21 L-PU X 3


Comment #305 - Posted by: shawnhultquist at December 22, 2007 7:05 PM


couldn't hold the L shape for the last set of pull ups

Comment #306 - Posted by: dan at December 22, 2007 7:09 PM


3 rounds-
Dumbell snatches 10# (needed to work on form, I found these very difficult)
Assisted PU on gravitron machine 70#

30:00 minutes
Almost met pukie.
I wish I could have done better.
I tried by best Josh, this was for you.

Comment #307 - Posted by: gnat at December 22, 2007 7:20 PM


subbed regular P/U for L's


Comment #308 - Posted by: CAM at December 22, 2007 7:41 PM

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm (subbed 10#--I'm EMBARASSED)
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

BW 182

I'm too weak, or too inflexible, or two weak AND inflexible to do a respectable weight for the snatch, because on the OHS part of the snatch, the weight just wants to come forward. Or is this a form problem?? Am I the only one who has this problem? I can press a respectable amount, and my back sqaut's not great, but doesn't explain this. But I did conform to the instructions not to turn the snatch into power snatches.

Still took me about 50 minutes, even after forgetting to do L-pulls for the first 2 rounds of 21. I stink.

Comment #309 - Posted by: blades at December 22, 2007 7:59 PM

No bar; subbed push-ups.
First time with DB snatches; much harder than it looks in the videos. Mostly power snatches.

Comment #310 - Posted by: B. Rhaly / CrossFit MS at December 22, 2007 8:00 PM

Age 52/BW 250# Fair winds and following seas, Joshie. Your sacrifice will be remembered. Semper Fi. "Joshie" DB snatches done with 30#, combined 21 pull-ups with 21 KTE for L pulls (42:52).

Comment #311 - Posted by: stan k at December 22, 2007 8:12 PM


As RX'ed in 29:20.

Did this pretty late at the park so I wasn't able to make sure I had full ROM. Might have cheated on some of the snatches. Those pull-ups sucked.

Comment #312 - Posted by: James D at December 22, 2007 8:20 PM

only one round 6:25

Comment #313 - Posted by: KSC at December 22, 2007 8:22 PM

38 min
used 45 DB
Knees tucked for strict pull ups

Comment #314 - Posted by: Homer 34/m/165/5-10 at December 22, 2007 8:23 PM

my condolences to the Whitaker family, and thank you Joshua.

1 round in 12 something. Got to this late today, and my hands failed at the start of the second round due to the cold. They went numb and I couldn't close them around the pullup bar anymore. I will do this again when it is sunny.

Comment #315 - Posted by: a noble at December 22, 2007 8:32 PM


39:31 w/ 35# DB and had to do kipping PUs after first set....Not worthy of the hero's WOD.

Comment #316 - Posted by: lawman698 at December 22, 2007 8:36 PM

Made it through 2 rounds before the gym closed. I had gone there to climb but the wall was closed so I opted to try and fit in a quick workout, then they closed the weight room also. Funny thing happened though, during my first set of L-pullups, a girl walked past me and called me a showoff. Sorry honey, the pullups weren't for you. I wonder what she was thinking when I got to 84.

Comment #317 - Posted by: hub at December 22, 2007 8:51 PM

Completely forgot to post my abysmal time for 2 rounds: 29:34

#309 blades, it sounds like more of a form problem. Work the overhead squats more in your warmup if you can (light weight, good form). Make sure your arm and shoulder are locked out at the top of your dumbbell snatch.

Having active shoulders will help nearly 100% in keeping the dumbbell overhead rather than falling forward. Also I'd take a look at your overall squat form and see if that's really the underlying problem.

Maybe video tape yourself and get a thread going in the digital coaching forum.

Comment #318 - Posted by: xpaz at December 22, 2007 8:54 PM


as rxd but with 45lbs db...


Comment #319 - Posted by: Rich K at December 22, 2007 9:41 PM


as rx'd


Left side snatch weak!!

Comment #320 - Posted by: brad a. johnson at December 22, 2007 9:46 PM


Had to scale the DB to 25's ...did the rest including all L pullups. Every part of me screamed to stop after 2 rounds but just could not do that to Josh's memory and all other crossfitters doing this today....finished in 46 minutes. That was just brutal.

Comment #321 - Posted by: bdm at December 22, 2007 9:58 PM

School's out, good 2 b back.
CFWU x3; scaled pullups 3x5

Joshie - scaled to 14 reps
1st rd with 35#; rds 2/3 25#

Comment #322 - Posted by: Chuckee at December 22, 2007 10:00 PM

Subbed 35# db's
all L's first set, then kipping

Comment #323 - Posted by: RonS at December 22, 2007 10:10 PM

Fair Winds, Joshie.

Today at Brand X it was Heroes Day. Everyone picked a Hero Workout to do. Several of our Big Dawgs did as many as THREE hero workouts. Outstanding efforts by everyone to honor those who have given their lives to protect us.

I did 1 and a half hero workouts:


21 Overead Squats 65#
42 Pull ups
15 Overead Squats 65#
30 Pull ups
9 Overead Squats 65#
18 Pull ups

(last time in July 15:31)

Then Half of Michael

3 rounds
run 400M
25 Back Extensions
25 Abmat Situps

(I've never done the full Michael workout with BE...usually subbed good mornings or supermans)

In addition to the named heroes of these workouts, I wanted to dedicate my effort to a slain officer in the SFPD, Bryan Tuvera. One year ago he was killed while apprehending an escaped felon. A candle light vigil is being held for him tonight at his station.

A memorial page is here: - please think of him and his loved ones tonight and in the coming days.

Comment #324 - Posted by: Laurar at December 22, 2007 11:51 PM

Form was fair on single handed dumb bell claen and snatch. Pull from left to right or right to left. L pullups nope just regular. Can push harder. 51 minutes.

Comment #325 - Posted by: Chris Lawson at December 23, 2007 2:20 AM

sub'd 15 reps of 55lbs db snatches

Comment #326 - Posted by: TomO at December 23, 2007 4:03 AM


Sargeant Whitaker, Fair winds warrior, may God bless your family and friends.
3 rounds;
65 lb barbell snatches 21 reps
30 L pull-ups

Comment #327 - Posted by: Ben S at December 23, 2007 6:11 AM

The Caliber of people that are drawn to CrossFit like Sargeant whitaker and others. realy firms up what I have always thought and that is I am glad that these guys are on our team. These guys truly are real life Super Hero's and we can never take them for granted. Thinking of these guys while doing the workout helps keep the L in the L pullups a little longer. All the best to the family of SSGT. Whitaker.-Greg

Comment #328 - Posted by: Greg Hammond at December 23, 2007 6:45 AM

RIP Josh, 23 is WAY too young to die.

My first Hero WOD, gave it my all.

Scaled to 15 rep and 17p db, subbed tuck and regular PUs in the middle.

15 db right
15 L PU
15 db left
15 tuck PU

15 db right
15 tuck PU
15 db left
30 PU (on gravitron, no room for tuck)

15 db right
15 tuck PU
15 db left
15 L PU

After the first round I could tell this was going to take a while. Aimed for 50 min. Finished at 49.52, with a good 8 seconds to spare!

Comment #329 - Posted by: johan edström at December 23, 2007 6:57 AM

My respects also to Comment #142 JBizzle, for doing it as rx:ed in almost 78 minutes, that's dedication!

Comment #330 - Posted by: johan edström at December 23, 2007 7:02 AM

39 M 6', 185#
26:33 as rx'd

Wow, brutal workout. DB snatches were no problem. I do those all the time usually with heavier weight. L-Pullups on the other hand were murder. All sets were totally broken.

Comment #331 - Posted by: John from Boston at December 23, 2007 7:06 AM

15lbs DB snatches lightweight for form reason.
L-holds for 3 seconds.

Comment #332 - Posted by: Buela at December 23, 2007 7:40 AM


WOD as rex'd


one armed snatching went well..

L-Pull ups were heavy and in as good form as possible..

Comment #333 - Posted by: onefinesuri at December 23, 2007 8:46 AM

29/m/82nd Airborne

3 x rds
squat clean- 135lbs
21- pullups

1 x 10- 135lbs front squat

1 x 21- 65lbs dumbbell swings

Comment #334 - Posted by: derek at December 23, 2007 8:47 AM

As Rx'd a day late.

First time with squat db snatches. For some reason easier on the left than the right. Could be a couple reasons. I had surgery on my right shoulder in my teens, maybe the ROM just isn't there. Sprained right ankle from two months ago is still giving me a little jolt from time to time. I am expecting a wobble board for Christmas so hopefully I will get the ankle rehabbed quickly.

Comment #335 - Posted by: JPW at December 23, 2007 8:47 AM

26 yo male 187 lbs

Holy crap! This workout was killer. Finished up in 42:44. Had to sub maybe 30 of the 124 L-pullups with tucks towards the end. Had to do one arm kettlebell swings on the right side due to an old shoulder injury. Rock on guys.

Comment #336 - Posted by: Webb at December 23, 2007 9:07 AM

30# db
33:47 wow this was hard. thanks freddy for helping me thru it. and thank you josh for your inspiration.

Comment #337 - Posted by: jolie at December 23, 2007 9:10 AM

Bwuh. Did 2 rounds instead of 3, and used 25# instead of 40#. Estimate time at 40 minutes. Gym had no pull-up bar, so curled myself into a vertical fetal position and used the handles on the dip stand. Thanks, Josh.

Comment #338 - Posted by: Rob_31/70/170 at December 23, 2007 9:24 AM

I am a day behind.

Thanks to all of you that serve.

Joshie as Rx'd...form was not pretty..


Comment #339 - Posted by: Shibe at December 23, 2007 9:44 AM

My sympathies go out to Staff Sergeant Whitaker's family, friends and comrades in arms.

Only had a 50lb dbell and my L-pull-ups weren't pretty but as tight as I could make them. Otherwise as Rxed in 43:35

Cheers, kempie

Comment #340 - Posted by: kempie at December 23, 2007 9:48 AM

A day behind in posting, but we did the Honor workout yesterday for Joshua.
LTT: As Rx'd 35:53
AStreet: (F) Subed 20lbs for DBs, and 1 Legged Assisted L's (one foot held by spotter, other foot held straight out) 36:39

A second hero workout in a week...thank you for the honor in your service and the honor in your sacrifice.
LTT and AStreet

Comment #341 - Posted by: LTT at December 23, 2007 9:50 AM

did this yesterday and got so busy i forgot to post. This was brutal for me, and the L-pullups became "legs up as high as possible" which got to be not very high at all in rounds 2 and 3. dumbbell squat snatches must not have been the best form as my lower back is killing me this morning, but it was the L-pullups that took me forever.

otherwise, as Rx'd

51:30 ouch.

Comment #342 - Posted by: dcostolo at December 23, 2007 10:06 AM

2 rounds completed


Ouch. This one made me feel old.

Comment #343 - Posted by: ash_32m/6'2/195 at December 23, 2007 10:34 AM

done last nite


pre: run 6 miles = 46 minutes

30# db (single arm snatches = fun!)
time = 38 minutes ( i think... no stopwatch n not sure i correctly remembered wut time i had started at)
bleah. L pullups were mostly singles. by the 2nd round, really really really wanted to switch to either strict or kip, but everytime i almost wussed out i just thought of SSgt Whitaker and kept squeezin out the Ls one at a time.

Comment #344 - Posted by: cleverhandz at December 23, 2007 10:35 AM

Subbed 40# kettlebell for the snatches
L-Pull ups were terrible but I did 'em.
Merry Christmas!

Comment #345 - Posted by: Angel at December 23, 2007 10:40 AM

We did the workout yesterday but didn't have time to post untill now


56/M/188 36:50 Snatches w/ 30 lb DB (it's the biggest we have, definitly could've used heavier)

47/F/125 33:20 did raised knee PUs, snatches w/ 8 lb DB (shoulder couldn't take the 20

Comment #346 - Posted by: Dave and Belinda at December 23, 2007 10:56 AM



Ran out of time after second set and called it. L pulls turned into straight kipping real fast.

Comment #347 - Posted by: LMD_Mike at December 23, 2007 11:36 AM

arms straight this time on L-plu's

25# DB
mostly sets of 3 or 4 on L-plu's

Comment #348 - Posted by: Jeff and Charity at December 23, 2007 11:49 AM


WOD in 'bout 35 mins. Needed a water break after each round. Last 21 L-pulls were more like an h or something.

Comment #349 - Posted by: davej at December 23, 2007 11:59 AM

46:17 I have the hardest time with overhead squat type movements. I really need to work on that. This work out was humbling.

Comment #350 - Posted by: runamuca at December 23, 2007 12:28 PM



as rx'ed


rock out!...

Comment #351 - Posted by: Crisco at December 23, 2007 12:34 PM

48 minutes. took this one easy. L pullups were tough.

Comment #352 - Posted by: mpl at December 23, 2007 12:55 PM

Got some elite rings and couldn't wait to use them so subbed today's WOD for one I could do at home with the rings-- 3 rounds: 2 min standing sprint on spinning bike, 20 jumping ring dips, 20 jumping pullups in 16:00

Comment #353 - Posted by: LAC-AMES 33/F/115/5'0" at December 23, 2007 1:02 PM

25:49 with subs:
- 35lb DB snatches
- had knees bent while doing L pullups, more of an "h" shape

Comment #354 - Posted by: Colton C at December 23, 2007 1:19 PM

M 34 150/5'7

TIME 18:04

as rx'd except snatches were broken into smaller left and right sets after 1st round, 10 then 10, 5 then 5 until 21.

Comment #355 - Posted by: THE TODD at December 23, 2007 1:34 PM


As Rx'd but the L-Pull up form would have impressed no one.

Comment #356 - Posted by: overtime at December 23, 2007 2:09 PM

45 min

Comment #357 - Posted by: Allie 37/M/174 at December 23, 2007 2:17 PM


cfwu x3 subbed pushups for pull ups


Comment #358 - Posted by: Dan at December 23, 2007 2:36 PM

Only has a 15 k db (33lbs) so had to use that. Subbed knees to elbows for L pullups due to lack of flexibility. Fount the last 21 on my non-dominant arm a killer.


Comment #359 - Posted by: BarryT at December 23, 2007 3:08 PM

almost 15 min for 1 round-(gym closed)
30lbs dumbbells

Comment #360 - Posted by: dcyn at December 23, 2007 3:45 PM

2 rounds as rxd
3rd round was 10 reps for each set.
i heard something crack in my knee, was afraid to push it.
Ls were pretty sloppy too.

Comment #361 - Posted by: gbk at December 23, 2007 4:00 PM


as rx'd except for bent knee pulls in lieu of L's


Comment #362 - Posted by: Montez at December 23, 2007 4:02 PM


WU - samson, ohs, pushups, supermans - 3 sets, 10reps

16kg kettlebell used in lieu of 40# dumb bell

11 cleans r&l
5 L's, 16 kipping
10 cleans r&l
10kip, 11 jump

11 cleans r&l
5 kip, 16 jump
10 cleans r&l
5kip, 16 jump

11 cleans r&l
5 kip, 16 jump
10 cleans r&l
21 jump


Comment #363 - Posted by: Ted C at December 23, 2007 4:24 PM

Did w/ a 10lb dumbbell
only did jumping pullups/negatives

35some minutes

one of the worst ever.

i was close to tears.

i love this stuff though...

Comment #364 - Posted by: leah at December 23, 2007 4:50 PM


many broken sets

Comment #365 - Posted by: Hale at December 23, 2007 5:31 PM

Finished - did not track time.

Power snatch
Regular pullups

Comment #366 - Posted by: Charles Ottawa, Canada at December 23, 2007 5:50 PM

xpaz, great suggestions. I will do as you suggested.

Comment #367 - Posted by: blades at December 23, 2007 5:51 PM

29:22 - subbed 2 rounds

Comment #368 - Posted by: ChadC at December 23, 2007 6:01 PM

After a 24 mile bicycle ride (that's far for me...and it wasn't a nice bike, either!)

21 15# dumbbell snatches R arm
21 jumping pullups on door frame
21 15# dumbbell snatches L arm
21 jumping pullups on door frame
Then I just did 21 dumbbell shoulder presses (that's how I'd describe them) with my right arm, then my left.

Comment #369 - Posted by: Heather at December 23, 2007 6:30 PM

*********************************** 12/23


bent knees tuck

Comment #370 - Posted by: tommykrackcorn at December 23, 2007 6:58 PM


As Rx'd - last 2 sets very broken and didn't clear the bar on many of the pullups.

Comment #371 - Posted by: Ben69 at December 23, 2007 8:07 PM

M 48 70" 175


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm SUB 15 pound
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm SUB 15 pound
21 L Pull-ups


Comment #372 - Posted by: Louis Herrera Jr at December 23, 2007 8:16 PM

Jodi (F/29/106)
500m row
Mobility Drills

270x1 (10 pound PR)

That's 256% bodyweight!! WOOOOOOOOOOOOOOOOOOOOOTTTT!!!

Comment #373 - Posted by: Jodi Arbeau - CrossFit Fredericton at December 23, 2007 8:41 PM

first time doing dumbbell snatches
three rounds 12, 15, 20 #
10, 10, 10 regular pullups and did 10 knee ups as well
32 minutes

Comment #374 - Posted by: Bradley at December 23, 2007 9:58 PM


Comment #375 - Posted by: Anthony W. at December 23, 2007 10:02 PM


Comment #376 - Posted by: Anthony W. at December 23, 2007 10:02 PM

33:32. L pull-ups first round. Strict regular second. Kipping third.

Comment #377 - Posted by: morisong at December 23, 2007 10:25 PM

as rx'd


Comment #378 - Posted by: JDisch at December 23, 2007 11:39 PM

43 210# 72"

did 35# dumbbells-form stinks on snatch
1/2 pullups L, other half bent kneed
these kill a spot in my groin where stomach mm attach to pelvis, none of the other exercises bother this area. any ideas?

Comment #379 - Posted by: mtvet at December 24, 2007 7:36 AM

forgot time 37'11"

Comment #380 - Posted by: mtvet at December 24, 2007 7:37 AM

Working form still; used a shoe for the dumbbell.

1 round: 21/9/21/7

Will start to go faster now as I feel comfortable with the form.

Comment #381 - Posted by: David L at December 24, 2007 9:12 AM

did a variant of this WOD since i had to do it at home; no pull-up bar. used a 53lb KB for the snatches and substituted HSPU's for the L pull-ups. after the first round i changed HSPU's to regular push ups. was taking way too long. was banging out the snatches in about a minute each set, the HSPU's were taking forever. ugh.

Comment #382 - Posted by: sparker at December 24, 2007 9:13 AM

Did this on Saturday, 12/22:

Used 30# DB - first time doing DB snatches, and right shoulder hurting a bit - otherwise all 3 rounds as Rx'd:


Comment #383 - Posted by: Chris M_38/M/175 at December 24, 2007 10:14 AM

Tough one today... Dumbell snatches need work.

AL (1/2 the workout today): 25:48
Taylor (2 full sets): 28:00

Comment #384 - Posted by: Ukkrew at December 24, 2007 10:26 AM


Joshie as Rx'd:


It was an honor. Thank you Joshua. Go speed.

Comment #385 - Posted by: BrianG at December 24, 2007 10:31 AM

Ripped my hand with Badger can't do pull ups so did Karen today in 7:25

Comment #386 - Posted by: Luca Z. at December 24, 2007 11:29 AM

even with the instructions I messed up...

all power snatches
ring tuck pull-ups...should have done KTE to rest elbow...first time with PU in about a month due to golfer's elbow.

19:30 (R1=5, R2=7, R3= 7.5)

Followed with 80# OHS and snatch balance practice then some 95# OHS, ring dips (10), pistols (12), and HSPU (10)

Comment #387 - Posted by: kramer at December 24, 2007 12:04 PM

RIP Josh, thanks to Josh's family for their ultimate sacrifice and thanks to all of those who protect us.

Comment #388 - Posted by: kramer at December 24, 2007 12:05 PM

Denver Sheepdog...well said!

Comment #389 - Posted by: Brewsky at December 24, 2007 1:01 PM

subbed DB Swing do not have snatch down yet. 27 min

Comment #390 - Posted by: Neeraj at December 24, 2007 1:53 PM

not rx'd
pre: rom stuff light db snatches for practice
post: nada lying on floor with bleeding hands and a smile

30minutes until I had to stop pink chalk is a sign something is amiss

finished 100 1.5pood kb snatches each hand and 100 pull ups first 60 L style doubles finished with pentuple kips

For those that finished as rx'd holy moly.

Comment #391 - Posted by: Angelo 37/250/xfit feb '07 at December 24, 2007 2:20 PM


Couldn't even begin to complete this one

The first round I did the dumbell snatches with 15 lbs and about 10 l pull ups in between. But I wasn't used to the snatch so I switches to the barbell and couldn't even do one correct squat snatch with the bar so I did power snatches. Then I did two sets of snatches and lpullups for each of the four iterations in each rxd set and got about 6 or 7 of both each set. Pretty pathetic really. After about 30 minutes i was exhausted and could barely stand.

Comment #392 - Posted by: Powell at December 24, 2007 3:34 PM


breakfast: run 45 minutes = 6 miles

cfwu x 3, wait for my shero to arrive and do warm-up jog

JennieLee 26/5'9/160# (dunno if this # is accurate. she's looking leaner now)
5 min. warm-up jog, cfwu x 1, db snatch practice

WOD: 3 rounds for time of -
3 rounds for time of:
21 x DB snatch (30#) rt arm,
21 x L pull-ups,
21 x DB snatch (30#) lft arm,
21 x L pull-ups
me = 37 mins
Jennie = 55:20 (pull-ups mostly jump-up w/a lil kip, some with hip flexion to bring legs up to a "sorta-L") she wuz ready to quit at the end of round 2, but she didn't! just kept at it and finished out strong.

post: sauna for 20 mins.

Jennie - thank you so much for the t-shirts! and for makin me do this WOD again. i wish i knew what i could gift to u (and my other favorite shero Shelly) that would show how much i appreciate your company in the WODs and in life.

Comment #393 - Posted by: cleverhandz at December 24, 2007 3:42 PM


Comment #394 - Posted by: daniel at December 24, 2007 7:05 PM

Of course I meant to say "God speed", not "Go speed"! (#385) However, "go speed" is probably applicable in CrossFit. Either way, I'm sure Joshua is probably snickering a little on that goof.

Again, thank you.

Comment #395 - Posted by: BrianG at December 24, 2007 7:29 PM

round 1 as rx'd
round 2 switched to kipping pullups
round 3 continued kipping pullups

time: 29:34

Comment #396 - Posted by: Steve HHHHHHHHHHHHHHH at December 24, 2007 7:49 PM

25lb db snatch
kipping pu's

End of round 2, tore a callus off. Had to stop the clock to go to my locker and get tape in order to finish.

Total time: 39:52

Comment #397 - Posted by: SueAnne_47/5'6"/140 at December 24, 2007 9:59 PM

Completed on 12/23
30x 25 lb dumbell snatch, right hand
30x L Shape Pull ups (first seven ok, then jumping, non-L)
30x 25 lb dumbell snatch, left hand
30x Jumping pull ups

30x 20 lb dumbell snatch, right hand
30x jumping pull ups
30x 25 lb dumbell snatch, left hand
30x jumping pull ups

30x 20 lb dumbell snatch, right hand
30x jumping pull ups
30x 25 lb dumbell snatch, left hand
30x jumping pull ups

Comment #398 - Posted by: Derek at December 25, 2007 12:02 AM

Wow, nasty!

Had to sub in kipping PU for L-PU, otherwise same.


Comment #399 - Posted by: Adam G at December 25, 2007 12:08 AM


as rx'd 27:50

Comment #400 - Posted by: alex at December 25, 2007 10:37 AM

sub'd 25 reps of 1pd KB (just re-read wod and saw they were supposed to be squat snatch; I did power snatch.) L pull-ups were more L-like than a perfect L.

Comment #401 - Posted by: Mike_h at December 25, 2007 10:39 AM

wow that was rough

21y/o m 205#
time of 32:29
the last 63 l pullups were kipping

Comment #402 - Posted by: firemcghee at December 25, 2007 1:15 PM

First time with snatches. About halfway through I started to think of pulling myself under the weight rather than pulling it overhead and that helped me get more momentum at the bottom of the lift and complete it.

Subbed jumping pull-ups after the first 21 strict turned into sets of 2.

Time: 25:15

Comment #403 - Posted by: Davis at December 25, 2007 3:44 PM

Not sure SGT Joshie would have been impressed ... in fact, I'm willing to bet he wouldn't but a chance to offer any tribute is better than sitting one out.

21.40 - used one pood KB in lieu of dumb bell, and used sissy, wish-they-were-L-pullups in lieu of the real item.

My thoughts with the family today, and with my own as I don't take for granted being here with them.


Comment #404 - Posted by: Apolloswabbie 6'2" 210 43 yoa at December 25, 2007 7:32 PM

Post script - note to self: "never do these from memory."

I did 40 snatches left, 40 Lpullups, 40 snatches right, 40 L pullups; not even a resemblance of the real thing, but a good workout all the same and better than sitting this one out.

Comment #405 - Posted by: Apolloswabbie 6'2" 210 43 yoa at December 25, 2007 7:35 PM


Couldn't do more than 3 L pull-ups, even when fresh. Did this Monday after the burpees. Used regular pull-ups, followed by 50 4c flutter kicks. Snatches were as rx'd. Liked this workout a lot. Struggled with pacing, time approx. 56 min. Ugh.

Comment #406 - Posted by: Zeke at December 25, 2007 7:38 PM

Crossfit Day 4

25 lb dumbell snatches
Regular pullups instead of L pullups

1hr 35min

Hands all torn up.
Yahoo for Crossfit.

Comment #407 - Posted by: Saint at December 26, 2007 5:30 AM

2 rounds -- ran out of time and power to do 3.
25:41 with 35lb dumbbell at home.
SSG Whitaker -- your family at CF and around the country are proud of you. Our thoughts are with your family. We honor your sacrifice.

Comment #408 - Posted by: Garth at December 26, 2007 7:13 AM

as rx'd with 40lb db's


L-pullups got a little sloppy at the end there..

Comment #409 - Posted by: Jerome_C_26/m/151/5'6" at December 26, 2007 9:08 AM

CFWU x 3

first time doing these snatches. practiced a bit at 25# and then completed at real weight. almost lost my balance a couple of times but kept it together. hard maintaining weight stable over the head while dipping.

broke pull-ups into 7 knees-to-elbows, 7 assisted L pull-ups, 7 pull-ups.

overall, approx. 25 mins.

Comment #410 - Posted by: tks99 at December 26, 2007 10:32 AM


Comment #411 - Posted by: FBC at December 26, 2007 1:49 PM

3 rounds for time

Todd M/38/172

40# DB swings right arm 21reps
21 Z-sit chinups
40# DB swings left arm 21 reps
21 Z-sit chinups

Christopher M/13/110

20# DB swings right arm 21reps
14 chinups
20# DB swings left arm 21 reps
14 chinups

Total 27:02

Comment #412 - Posted by: prochargedmopar at December 26, 2007 4:23 PM

ran 800m and did cf type warm up. Practiced a couple of db snatch's with each arm.
used 40lbs. db. All 3 rounds consisted of 5 L pullups, 5 kipping 11 jumping. 39:43
I wanted to make sure I finished this one in honor of SSgt. Whitaker. Another incredible workout. Kicked my @##!

Comment #413 - Posted by: Kristian V at December 26, 2007 4:42 PM

1 @ 25#
2 @ 30#
Did a combination of L, Kippling and Jumping pullups

Comment #414 - Posted by: Parkinos at December 26, 2007 9:13 PM

Thank you again for all your kind thoughts and condolences to our family regarding the loss of our beloved Josh. He was a great kid who turned out to be a great man and hero. Your posts have been very helpful to us during this first Christmas season without Josh. My sister and I thank you very much.

Robb Whitaker

Comment #415 - Posted by: Uncle Robb at December 27, 2007 2:04 AM

I've been behind but did SSG Whitaker tribute workout today, and CPO Carter a few days ago, I've been trying to double up where I can, and skip rest days to catch up, I couldn't get myself to skip these two workouts as much as I might've wanted to, I can be sure they wouldn't have.
1st time doing any kind of snatch much less DB snatch so went with 5# DB on snatches to work form 1st 21 PU's were semi L, 2nd 21 PU's were more of a jumping with a knee tuck at the top, and last 4 groups of 21 PU's were all jumping. Will bump up in weight next time DB snatch comes up. bw (211#)

Comment #416 - Posted by: tejanostylin at December 27, 2007 9:05 AM

M/41/5'8"/170 (post holidays)

I think Josh would be rather proud of me. Performed as rxd-- 33:33. Although most of my L pullups looked like "lazy" L's and all the pull up sets were broken.

Jackson, TN. now has a Crossfit gym!!! Fantastic.

Comment #417 - Posted by: Vaughn at December 27, 2007 10:17 AM

5min rope skipping + CFWUx2 (No PU's)

Can't perform this WOD exactly beacause of R.shoulder injury so did 2x21 Oly bar snatches per round instead)

31min exactly.. :(

Comment #418 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at December 28, 2007 12:22 AM

I am only sorry that I saw this workout so long after it was done. I was with Josh when he was killed (about 30m behind him). Josh died while manning a .50cal MG that probably saved my life as well as many others in our convoy. Even though we were outnumbered 3 to 1 his actions were immediate and decisive; he did not hesitate but only reacted superbly just the way he was trained. Josh was an exceptional Soldier who stood out as one of the best even amongst the highly trained individuals that were his peers. He could be trusted with any mission and any amount of responsibility. My only regret it that I only had 2 and 1/2 months to get to know the warrior that he was. Only 3 days before he was killed he was on the ground in a really bad place leading an effort to clear and area of UXOs and Truck parts after one of our HMMWVs were hit with an IED. He walked confidently through a 400 x 400m area for 8 hours where one bad step would have blown him in half like he had done it all his life. Josh was a great American and an awesome Soldier he was the epitome of a Green Beret and I could never describe that impact he had on my life and what his death has meant to me. God's Speed Brother you are missed and thought of daily we will take the fight to those that ended your life as best we can. I hope I can keep my promise to you. GOD BLESS Brother and I hope we will catch up on that side of HEAVEN.

Comment #419 - Posted by: CPT MAC at December 28, 2007 4:52 AM

legs tucked not true l pull ups
38 minutes

Comment #420 - Posted by: DW at December 28, 2007 8:23 AM

M 39 170

as rx'd: 32.20

first time doing db snatch

Comment #421 - Posted by: Steeliekid at December 28, 2007 10:42 AM

Used 25# DB, l-pulls were in sets of three singles

46:38, ouch. Those l's get me every time. Could have upped the weight on snatches to 30 if necessary.

Comment #422 - Posted by: Sarah at December 28, 2007 11:50 AM

Subbed a 30# dumbell and did sets of 15 vice 21.


Comment #423 - Posted by: TimB at December 28, 2007 3:46 PM

used 25lb weights and did 15 pull ups instead of the 21.


Comment #424 - Posted by: Oleg at December 28, 2007 4:33 PM

M/22/150 cfwux2

First WOD after a bit of a Christmas break, as rx'd, except left arm first...: 44:25

Hurt good.

Comment #425 - Posted by: Y. Zhou at December 28, 2007 9:54 PM

Decided due to time constraints and my L Pullups being weak-sauce to modify...
1st round: 21 reps
2nd round: 15 reps
3rd round: 9 reps
24:15 with a lot of single L PU's

Comment #426 - Posted by: dwntwn at December 29, 2007 9:37 AM

snatches as rx'd, except many shallow / near power snatches.
sub'd knee tucks vs. L-pullups.
time not recorded, > 50 min.

Comment #427 - Posted by: David_Burns at December 29, 2007 2:30 PM

cfwux3 - pullups

scaled 25#,15 reps of everything


RIP Josh and all who have made the ultimate sacrifice for our freedom

Comment #428 - Posted by: g.luke at December 29, 2007 5:24 PM

RIP Josh and many, many thanks.

Comment #429 - Posted by: Pete at December 30, 2007 5:29 AM

2 rounds of

20# dumbbell snatch x 21 right arm
10 l pull ups (knees raised)
20# dumbbell snatch x 21 left arm
10 l pull ups (knees raised)

ran out of time for last round 31 min

Comment #430 - Posted by: Jeff Rosas at December 30, 2007 9:35 AM

40#db, form on l-pullups was bad. reverse grip, some bent at knees, nearly all at greater than 90 degree angle.

TIME - 34:47

never forget

Comment #431 - Posted by: smithwick's at December 30, 2007 12:55 PM

Only 2 Rds complete
sub'd 30# DBs
Only 21 total Pullups 2nd set

Only 2 Rds complete
sub'd 25# DBs
Only 21 totla Pullups both sets

Comment #432 - Posted by: Chris R at December 30, 2007 4:32 PM

about 30 minutes, only timed it on a clock on the wall.
very tough workout, subbed pull ups for L pullups


Comment #433 - Posted by: nicko at December 30, 2007 5:24 PM

27:52 for 2 rounds only. K 13#/10# mg 10#/10#, L-pullups done with jump.

Comment #434 - Posted by: Kira and mg at December 31, 2007 9:15 AM

5:00 min jump rope wu and 20:00 stretching

55:07 as rx'd

Comment #435 - Posted by: kcm at December 31, 2007 11:16 AM

38/M/195--Syracuse NY

Another deceptively difficult workout.

Subbed tuck pull ups for L's (lower ab muscle issue nursing), otherwise, Rx'd: 25:11

Comment #436 - Posted by: DaGunk at December 31, 2007 11:03 PM

17yom 160lbs 5'8

as rx'd but i only did 2 rounds and it still took me 24:03

i used a 40lb dumbell but my L-pullups were done one at a time. I would get my legs up and then do a pullup before my legs fell.

Comment #437 - Posted by: brad c at January 1, 2008 5:55 AM


3 rounds of:
15lb right arm dumbbell snatch split lift
21L Pull-ups
15lb left arm dumbbell snatch split lift
21L Pull-ups


Comment #438 - Posted by: Glenn at January 2, 2008 7:25 AM


Completed three rounds for time of:
RT Arm 15 pound Dumbbell snatch split lift 21 reps
21 L Pull-ups
LT Arm 15 pound Dumbbell snatch split lift 21 reps
21 L Pull-ups


Comment #439 - Posted by: Glenn at January 2, 2008 8:31 AM

round two - sub 30# DB
round three - sub 20# DB

regular Pull-ups for L Pull-ups all rounds


Comment #440 - Posted by: EMelton at January 2, 2008 11:42 AM


sub 25lb db, having shoulder touble.
This was my first time with this WOD. 22:52

Comment #441 - Posted by: T.Starks at January 2, 2008 6:36 PM


35# db


Comment #442 - Posted by: Mykep00 at January 3, 2008 9:37 AM

38:43 as rxd
never got in a good rythm mentally. i had no "will to suffer" today.

Comment #443 - Posted by: mrader at January 3, 2008 10:29 AM

Age 36
BW 189

CFWU 2x15

Scaled to 21-15-9 reps after first round took 16(!) minutes. Never done dumbbell snatches before - that was significantly harder than barbell snatches.

Comment #444 - Posted by: Tim in VT at January 3, 2008 10:50 AM

2 x sets of 20lbs. dumbell x 10 and 10 x L-sits

Comment #445 - Posted by: EdC at January 3, 2008 12:06 PM



Comment #446 - Posted by: Adam 27/6'/195 at January 3, 2008 2:53 PM

I didn't have 40lb dumbells so I subbed 95 lb hang squat snatches for each set of dumbell snatches. I used hang snatches because I don't have bumper plates.
21 hang squat snatch 95lbs
21 L-pull-ups
21 hang squat snatch 95lbs
21 L-pull-ups

That turned out to be a little too much, I was done after two full rounds. I forgot to start my timer until a few minutes into the workout so about 40 minutes. RIP Josh.

Comment #447 - Posted by: Mitch at January 3, 2008 10:11 PM


As Rx except decreased 21 to 15 L-PU's


Comment #448 - Posted by: moglee at January 4, 2008 6:31 AM

2nd WOD of the day good for only 1 set - whooped...

Comment #449 - Posted by: Bruce at January 4, 2008 6:59 PM

2 round: 45min
40 lb db snatch 21 reps right
21 L Pull-ups
40 ld db snatch 21 reps left
21 L Pull-ups

then 40lb db snatch 21 right, 21 pulldowns 21 leg extensions 40lb db snatch left 10 min

Comment #450 - Posted by: johnmc at January 5, 2008 2:28 PM

51:22 as Rx'd

Comment #451 - Posted by: Meyer at January 6, 2008 5:53 AM

51:22 as Rx'd

Comment #452 - Posted by: Meyer at January 6, 2008 5:55 AM

2nd round with kipping
3rd round with jumping

Comment #453 - Posted by: wakka at January 6, 2008 11:53 PM


Did this back on 12/23:

Joshie as Rx'd: 33:08

Thank you.

Comment #454 - Posted by: BrianG at January 7, 2008 3:34 PM

M/35/145 @ Crossfit Snohomish

Poor planning on my part. Didn't realize the length of the workout.

1 round plus 21 RA snatches plus 21 L pullups plus 11 LA snatches 30:03

Had to get my daughter from the school bus, dissappointed on not finishing the WOD but at least I got 30 minutes of excercise

Comment #455 - Posted by: fireguy37 at January 10, 2008 4:47 PM

Did 80# barbell snatches. Tried to do 40# dumbell ones, but too clumsy. Will have to practice them to get the hang of it.
Did PU's on Gravitron with minimum assist.
21 snatches, 21 PU's
21 snatches, 21 PU's
15 snatches, 15 PU's

Comment #456 - Posted by: NYCRaider at January 16, 2008 6:31 AM



Don't understand how you can kip with L pullups. 126 pullups is insane.
Rip Ssg

Comment #457 - Posted by: Sabir at January 23, 2008 11:43 AM

Love this one, but I need to tackle the back squats first tomorrow.

Comment #458 - Posted by: Lobinho at February 5, 2008 4:56 AM

how do you do squat snatch as opposed to power snatch? i am new to crossfit and this will be my first wod. stoked...

Comment #459 - Posted by: Nick Conn at February 5, 2008 2:36 PM

almost killed me
45x db for first set--30 lb therefter. 25 min working out 30 min pacing, breathing, sitting, whimpering and talking myself into finishing
total time 55 min

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Comment #465 - Posted by: poker pas en ligne at June 27, 2008 9:25 PM

Lately but proudly, I had "Joshie" WOD today.
May God bless your soul, Josh... from an Italian Air Force Lt.

Comment #466 - Posted by: Pierluigi at May 30, 2009 1:04 AM

ouch. 22.5 minutes but i scaled down to 15 reps after the first round and was using a 35# kettlebell for swings.

rip josh. you chose the hard path and served well.
thank you.

Comment #467 - Posted by: Ryan Ault at November 29, 2009 10:09 AM

I was Josh's team leader for a short period of time before his trip to Afghanistan. I just started doing Crossfit this week, very fitting way of getting into this program. Josh was a great warrior and is missed immensely.
RIP Brother

Comment #468 - Posted by: Jeff at November 29, 2009 10:22 AM

used 45lbs rather than 40's. otherise done as rx'd: 25:50

Comment #469 - Posted by: peter at November 30, 2009 3:21 PM

20kg kettle bell. Around 25ish can't remember

Comment #470 - Posted by: Benny at July 19, 2010 1:35 PM

bingo...good words...

joshie...Thank God for You!

Comment #471 - Posted by: janie at November 7, 2010 8:44 PM

4 years ago today my family lost a great man. I take comfort in the fact that he died a hero. My box is running this workout on Memorial Day this year. I miss you, cuz.

Comment #472 - Posted by: Scott Whitaker at May 15, 2011 10:27 AM

Today, I do this WOD in Afghanistan with Joshua in my thoughts!

Comment #473 - Posted by: Michael Blasinsky at June 4, 2011 5:27 PM

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Comment #474 - Posted by: HsvsRsvsesv at July 2, 2011 10:10 AM

completed full workout - 12 minutes then rested for 4 minutes and did 10x for another rotation. Whew!!


Comment #475 - Posted by: Frank at September 30, 2011 4:00 PM

Third day of crossfit. "joshie" as Rx'd 32min51sec

Comment #476 - Posted by: Mike at September 30, 2011 8:37 PM

Just wanted to drop by and tell you we miss you bud and think about you often. It was good to see you on the web site today. God Bless Bro
Never Forget!

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