Rip, brothers stay safe!

RIP Randy - you will always be remembered as the real deal.

I do not have enough equipment to have all 10 officers in my unit perform this workout, so we will figure out a way to modify it.

Sgt. Gina Holmstrom
Southwest LAPD

ditto, #1

Oh My Gosh. Another one? My prayers are with his wife and children.

I don't feel as good about this now but

Back Squat - 200# pr by 20#

My deepest sympathies to Randy's friends and family.

This is going to be a tough WOD, do it with pride.

Rest in Peace brother...tomorrow is for you.

Aw man, back to back Hero workouts? I started the week down, and now I'm downer. RIP Officer Simmons. Will honor you tomorrow afternoon if I can get my Snatch form down (currently it sucks). If not, I'll sub power clean and jerk.

Two in a row? This has been a rough week. Randy, I'll do my best for you big guy

Are these hanging, or from the ground??

Thoughts and prayers to Randy's friends and family.

Interestingly enough, as rebellious as I have always been and added to what seems to be a hypocritical desire to serve in the Military—the Hero posts (which seem to be coming more by the week) have added an indescribable respect for the people behind the uniforms and the characters under the armor.
Sometimes I think it's their pictures that get me.
Sometimes its pain of their honored workout.
Mostly I respect people who are so utterly dedicated to what they believe in. And the selflessness of that.
I feel like that’s cliché. But Nate, Randy, Badger…and the others add personality and dignity to all of this. In some comparable ways I can think of others in this community equally honorable, and thankfully still close.

i remember the watching the live news coverage that day.

let's get fierce w/this one folks!

#9 thedannyboy
If it was hanging it would specify. These are from the deck.

Another fallen hero. God speed, Randy.

Police never get paid enough for what they do every day. They're hangin' it out on the line locally just like our people overseas. Deacons of the street. Show Randy and his family some respect by respecting the law. God bless you and those like you that keep us safe here and abroad!

I am very sad this week.

Thank you Randy for your dedication and service. My thoughts and prayers to your family.

d

My K9 Detail and I were participating in a Suspect Containment class here in Sacto. when we heard the news immediately after the incident. The instructor, Jack Schonley, is an LAPD cop who had worked with Randy - Jack could not say enough good about Randy. We were all touched by Jack's raw emotion at the loss of one of his former Metro partners. Having been in Jack's shoes only a month prior, many of us were fighting to keep a dry eye.

God speed, Randy. Thank you for your service and duty to the citizens of LA and the State of California. You will be missed by many more than you will ever know. The Thin Blue line is more than a saying, it is a blood line through all of us wearing a badge - we have lost a family member.

My prayers and condolences go out to Randy's family, his immediate partners at Metro Division, and the LAPD as a whole.

My best wishes for a speedy recovery also go out to Randy's partner, James Veenstra, who was also shot during that SWAT entry. James suffered a GSW to the jaw area, but is expected to make a full recovery with some special surgery and therapy. Get well soon, brother.

Ian Carver (K9-4)
Sacramento Sheriff's Dept.
Canine Enforcement Detail

Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed to the home after a suspect inside called 911 and claimed to have murdered three family members.

As the team entered, the suspect opened fire, striking Officer Simmons and a second officer. Both officers were immediately transported to Northridge Medical Center, where Officer Simmons succumbed to his wounds approximately 30 minutes later.

The suspect was later shot and killed by another member of the SWAT team as the standoff continued.

Officer Simmons had served with the Los Angeles Police Department for 27 years. He is survived by his wife, two children, parents, and two sisters.

RIP Brother. Another name on the wall, so sad.

My prayers are with your family officer Simmons.

Is this for time?

I was taught by my father that you don't play "Cops" and "Robbers"...Police Officer deserve more respect than that we don't call then "Cops." My Dad also taught me, "we all sleep safe at night becuase they sacrifice all for us in tucked safely in our homes."

I Thank God for Men and Women like Randy, Nate, Michael, and the rest that serve and can know that each free breath I take is only afforded me by those who gave their last so I could safely take my next.

God Speed...I would say take a rest day you deserve it...but I'm sure Saint Peter and the boys will be doing CrossFit down by the Pearly Gates...So One last time 3...2...1...Go

My prayers go out to Mr. Simmons, all of our fallen heroes and to all of those who protect us daily.

I was wondering if these heroes were fellow crossfitters as well?

We shall not forget these brave men and women who serve us day to day. It is through thier sacrafice and love of their own life that we can continue ours. My prayers go out to all the famlies of all our brothers and sisters who gave eveything. May their souls be rewarded by the Lord's eternal palace.
I will live my life to the fullest in appreciation for the sacrafices others have made. The losses will not be in vain.
Ricky Campos

#11, I couldn't agree more.

RIP Brother

You are the standard we all strive to be in our personal and professional lives. You will never be forgotten. Prayers to your family.

Officer Vennstra get will soon. You to are the standard.

Officer Hines
77th Division

Another sad day. God speed Randy. My prayer and thoughts to your family and your memory.

I too remember watching the news report that day... Rest in Peace Officer Simmons.

rip brother!

missed nate today, ill be going double in the AM for both of you!

Add our prayers too.
God bless.

RIP Randy Simmons - A True Hero

Rest in Peace brother!

God bless your family.

It will be an honor to do this WOD.

Donations are being collected for Randal Simmons and his fellow SWAT officer, James Veenstra, who was wounded in the same incident. If you would like to donate, please follow this link: https://www.lapfcu.org/news/community_corner.html

To learn more about Randal Simmons, and the many ways he gave to his community, read this LA Times article - http://www.latimes.com/news/local/la-me-profiles8feb08,0,2390384.story?page=1

I personally feel we owe an incredible debt to every police officer who has served, currently serves, or will serve in this city. I see them out there on a daily basis and I am grateful for their existence. They are the line between order and chaos, between life and death. They willingly stand on that line, so the rest of us need not. We go about our days carefree, not even knowing from what we have been protected. And God forbid, the day come that you realize the need for them, they are there.

After being whipped by "Nate" today and reading more about this hero, my thoughts turned toward Randy Simmons, who I had learned about last Friday. Thank you for posting a WOD for him also. I was debating on hitting the WOD tomorrow morning due to my tac team's training later in the day. This one will be an honor to do and well worth the pain later. God bless our warrior heros.
Train Hard and Stay Safe.

To Randy & Family: thank you for your service and your ultimate sacrifice. I will do this workout in your name, with passion. Godspeed.

i'm so tired of good people being killed.

#19 When it says post time, it's for time. If it says total reps, then it's for total reps. Whatever is supposed to be posted is the goal.

My thoughts are with Randy's family, friends, and brothers in arms.

I was only behind a badge for 34 months or so, but I still feel the kinship and admiration for those who protect and serve. I have always grateful when deployed for those who kept my family safe at home. I offer my humble thanks to Randy, and prayers for his family. This WOD seems like an absolute monster; thanks, Coach, for giving us this way to mark the passing of one who has made it better for all of us.

Paul

My prayers go out to the families of officer Randy Simmons and CPO Nate Hardy.

Man, another loss.
Prayers to Randy's family.

Our family's thoughts and prayers are with Randy's family and friends. We hope that the memories of his love comfort you.

It will be a honor to do this.

Kate

i was looking at the wod for today this morning and was bothered by another hero workout and said to myself," why are there no hero workouts for people of color? we serve this country and unfortunately die in that service too. does no one appreciate our sacrifices?" i had a mind to post those comments and decided to let it go because after all this is a workout site, and it wouldn't be fair to the memories of those who we are recognizing.now this evening i check for the wod and there is what i was hoping for, a hero wod for someone of color.sometimes we need to be careful of what we wish for. my heart goes out to all service people and their families, those we have lost and those who are still fighting for our freedom and safety here and abroad.god bless you all

RIP, Officer Simmons.

Thank you for your sacrifice Randy

Clovis PGPG

Yeah,that was supposed to be PGPD

#34 : seriously. What kind of world are we living in?

Godspeed.

Randy,

You truly will be missed, but never forgotten my friend. Thank you for your service to LAPD SWAT, LAPD, the City of Los Angeles and our Nation. Most of all, thank you for your friendship and leadership over the years. You are a true American hero, and I know that the example you set for leading a fulfilling and giving life will continue to serve as an inspiration for countless others.

God Bless!

Your Teammate,

George Ryan
LAPD SWAT

As a fellow officer, and swat member (different agency in LA County), it is a sad day to lose another brother. Our team will be doing this workout to honor Ofc. Simmons and Ofc. Vennstra. We will also be attending the funeral services this coming Friday.

RIP Brother, thank you for sacrificing your life for others. You are a true hero.

# 21 - Yes LAPD SWAT Officers are xfitters and they are studs. Truly the real deal.

As a fellow officer, and swat member (different agency in LA County), it is a sad day to lose another brother. Our team will be doing this workout to honor Ofc. Simmons and Ofc. Vennstra. We will also be attending the funeral services this coming Friday.

RIP Brother, thank you for sacrificing your life for others. You are a true hero.

#40 Duane
These are not men picked at Coach's whim as representative of our nation's heroic dead. They are fallen CrossFitters. I think every CrossFitter (that Coach knows of) killed in action is honored with a hero WOD. I sincerely doubt that there has been any kind of effort to exclude men of color from this small group. Maybe CrossFitters of color have just been lucky so far, or maybe there are comparatively few CrossFitters of color in uniform. I don't think that race has the role that you think it does though in terms of anyone being left out due to the color of his skin.

Our thoughts and prayers go out to the family and friends of officer Simmons. Rest in peace

M/36/6'2"/195
Colorado Springs

I love the new wods despite the circumstances.

God bless!

I hate seeing new Hero workouts.

RIP, and God bless.

The loss if felt deeply and will be felt forever. Good luck and god bless his family. This is a reminder of how fortunate we all are, to still be able to do this WOD in his and all the others honor. I thank them for allowing me to live safely each and every day.

Good people will continue to be killed as long as more good people are willing to stand up and maintain the right.

Some sit back and ask why, some answer those questions and some stand up and do something about it.

To all the boys I know out there doing something about it, I say again - stay safe!

Officer Randal Simmons died while saving a life. A female was still alive inside the house when the team entered, and was able to escape due to the direct action of these warriors in taking the fight to the bad guy. Other officers then risked their own safety to extract the wounded from harm's way. We have trained with these guys and they are professionals all the way. They taught us much and treated us with respect. The citizens of Los Angeles should be proud that they are protected by such men who would risk all to save someone they've never met. Our prayers are with the Simmons and Veenstra families and the entire LAPD SWAT team.
Boise PD
Special Operations Unit

Another hero workout

I know crossfit has a large law enforcement following. Any officers out there should consider participating in the police unity tour. I have for three years and I can tell you that riding into the memorial through the friends and family of fallen officers is a moving experience. The main purpose is to honor fallen officers and unfortunately Officer Simmons name will be engraved on the memorial wall this May. Here is the link if you choose to check it out.

http://www.policeunitytour.com/

http://www.nleomf.org/index.htm

Coach, how about making the police unity tour site a friend of crossfit?

My heart dropped when I saw this. I'll power through this tomorrow with Randy in my thoughts.

Question... since Isabelle is not specific about what kind of snatch is to be performed, does that indicate that it's whichever you can do? Power snatch or full squat snatch?

MC

rest in peace officer.
impressive to be 51 and on SWAT... an example to all that training pays off.

I agree with 52...

I hate seeing new hero WOD's. Two in a row this week have been heartbreaking.

RIP fellas.

I hate seeing these. My thoughts and prayers are with the family. I look forward to the honor of feeling the pain of the workout.

I am always moved by the Hero workouts that are posted within the site. As a fellow police officer, this one touches home big time.

Everyone in the law enforcement community knows that LAPD has always been looked at by outside agencies due to the media attention and the department's deep history. When Randy Simmons was killed, phones were ringing here in the midwest about the incident and the tragic loss.

LAPD's SWAT Team is greatly respected and I am sorry for their loss. I have even more sorrow for the Simmon's family so lets all pony up and push hard for these guys who have sacrificed for us.

*

Thank you for your service. Rest in Peace.

God bless from the LEO's in the UK. It's 0500 here and i'm just leaving for duty. We will continue to do our best to honour those who went before.

29/f/110

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (sub jumping bar muscle ups, last 2 rounds 3pu+3dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (sub 55# db swings)

11 rounds + 3pu, 3 dips

eric

34/m/145

3 pull-ups, 3 dips for 1 MU
feet elevated on squat rack (mod hspu)
55# db swing

12 rounds + pull-ups + dips

pre: nswux2
post: stretching

When I start my tour of duty God,
Wherever crime may be,
as I walk the darkened streets alone,
Let me be close to thee.

RIP brother

A hero among heroes.

LAPD, keep fighting the good fight.

Dan Silver, San Francisco PD Gang Task Force

By all accounts, we have lost a fine human being as well as a true hero. Our prayers go out to Ofcr Simmons family.

RIP

RIP Officer

RIP, officer. You are not forgotten.
THANK YOU, all of our First responders, Police and military everywhere--especially those that frequent the CF blogs. Know that you are in our every thought and prayer....ALWAYS!
God bless you all and your families.
--Sincerely,
A VERY grateful civilian!

May the Lord be with those that were left behind. Family, friends, loved ones. Many prayers to those in uniform who protect our freedom, streets, and lives. Rest in Peace Officer Randy Simmons.

m/30/165/66"

jump rope practice
cfwu x3

15:31

My thoughts and prayers to the Simmons family

i don't like this trend at all... my heart goes out to you and your family

Our thoughts and prayers for the family and friends of another fallen officer. This is happening far too often. Rest in Peace Offcicer Randy Simmons
Kevin and Christine Moylan San Francisco Police Department
Tenderloin Task Force

My sympathies to the family and friends. Randy, thank you for your service. RIP.

This man was 51 years old and on LAPD SWAT. No small feat. I did not know him, but I guarantee you he was a man amongst men and he deserves our respect. My prayers go out to his family. He is a genuine American hero and should be honored as such. I wish I could attend the Memorial, and believe me, I hate these things.

Scott Andresen
Deputy
King County Sheriff's Office

My heartfelt condolences to the Simmons family.

55# Power Snatches. Each rep started from a dead stop off the floor.

Traps, lats and the arches of my feet really feeling this workout.

Any Camp Arifjan Crossfitters out there, please email me at rchristie23@gmail.com

BUGGER another one that sounds easy on paper. YET AGAIN NEVER A GOOD THING

Final Inspection

The Policeman stood and faced his God, Which must always come to pass.
He hoped his shoes were shining as brightly as his brass.

"Step forward now, officer. How shall I deal with You?
Have you always turned the other cheek? To my Church have you been true?"

The officer squared his shoulders and said, "No, Lord, I guess I ain't.
Cause those of us who carry badges can't always be a saint.

But I never took a penny that wasn't mine to keep,
Though I worked a lot of overtime when the bills just got too steep.

And I never passed a cry for help, though at times I shook with fear.
And sometimes, God forgive me, I wept unmanly tears.

I know I don't deserve a place among the people here.
They never wanted me around except to calm their fear.

If you've a place for me here, Lord, it needn't be so grand.
I've never expected or had too much. But if you don't, I'll understand."

There was silence all around the throne where the saints had often trod.
As the officer waited quietly for the answer of his God.

"Step forward now, Officer, you've borne your burdens well.
Come walk a beat on Heaven's Streets. You've done your time in Hell."

-Peter Hornback

REST IN PEACE BROTHER...WE HAVE THE WATCH

Back to back new "Heroes", that's sucks, my condolences to the family

I have three sons and I express to them the dedication of the military (I am a member) and of our police/fire fighters. They don't go crazy over sports stars but over these guys (true heroes).

As Rx'd: 12:35 (hands cramped up awful, so many snatches).

Hooyah!! From Kandahar, Afghanistan.

40y/oM
75" 203#
CFWUx3
"Randy"
as Rx'd
6:30

Fitting tribute. Thank you and sleep well, Randy.

-J

R.I.P. Randy.

I hate seeing Hero WODs. My heart goes out to Officer Simmons' wife and children. I'll hit this and "Nate" hard tomorrow. Had to give the bum wheel one more day of rest. I'll hit this hard for our two fallen Heroes.

Rest Easy Brother....
HPD Hartford CT

RIP brother..........

i am honored to wear the same badge as you and i will proudly do this workout in you honor.

Ofcr Dunster LAPD

45 min of cardio then:

15 min as RXed. Nothing great, but I finished.

Remember the sentiments stated by our brothers next time you see the flashing lights in your review mirror. These guys put thier lives on the line everyday, even when it seems that it is an inconvenience to us.

RIP Randy.

I am hurting from yesturdays WOD, but that won't stop me from doing this one.

Two new heroes in two days - so sorry for the wives and families they leave behind.

Rest day for me - I've not got the snatch down yet (hanging snatch with a broomstick is as much as I can do right now). I need to find someone to teach me - shame there are no certs in the UK.

#49
thanks, that is what i was thinking. i'm not very good at expressing myself in print. i love xfit and am trying to spread the word to everyone i know. this is an outstanding site with a great group of people. keep up the great work coach.

3...2...1...go!!!

CFWU

Randy as rx'd 12:20

Randy,

Thanks for keeping the homefront safe for us and our families, brother.

Gone, but never forgotten.

4:21 as Rx'd

-WEB, Afghanistan

Crossfit games are soon, and i will be traveling from syracuse ny to the games and am looking for someone to room with. I plan on getting to the games july 3 and leaving july 7th. Shoot me an email if you are interested. louie396ss@gmail.com

15:45. The WOD was well worth the pain. Nothing I'm sure to what Officer Simmons experienced and what his family and department are now having to go through.
Train Hard, Stay Safe.

5:46 as rx'd

full stand at top

RIP Randy

Pack - 55#/ 50 reps
6:31
Neil

Rest easy brother, we have the watch now.
J.L. White #2236 DKPD

49m/5'10"/225
cfwu x 3
"Randy" as rx'd
9:45
not talented on this technique

44 yom and ~283#'s

Randy with 95# power snatch in 8:45.

Godbless and RIP Randy

M/30/6'/205

10:35 as Rx'd

27/6'6"/200 lb

10:41 as Rx'd

I this the hang power snatch, or is there a difference in the snatch?

I couldnt' get the video, due to not having Quicktime and not wanting to install it here at work. Is it the same video as the Hang Power Snatch?

Thanks.

http://www.angrydalty.com/crossfit.htm

25/5'9"/132

11:56 with 25.5 kg

Rest in Peace brother. They give theirs so that we can have ours. God bless.

33 m 191

"Nate" yesterday
14 rounds + 2 MU's

"Randy"
7:36 as rx'd

Back still injured. Pushed through it anyway. Liked both of these WOD's. The reasons for their names were inspirational and aided and battling the pain during the WOD.

Well done to all who have completed. And for those who haven't, well......3...2...1...GO!

~J~

#11 well said
too sad for words...just senseless.Randy's family are in my thoughts and prayers.

As Rx'd

10:35

For guys like Randy, they get a one way ticket to heaven. I always think about the surviving family members in situations like these. The anger and bereavement they must feel is unfathomable. I hope our heavenly father may one day soon show them peace again.

"Daniel" Modified

Substituted Wall Ball for Thrusters, reps and distance as Rx. My pull ups just plain suck. Had to jump up to the bar from the beginning to knock them all out.

23:13

43/M/6'3"/200

RIP Officer Simmons.
"We sleep safe in our beds because rough men stand ready to visit violence on those that would do us harm." -George Orwell

I will give this one my all.

m/43/229#/6'4"

first time for power snatch, subbed 45# bar
9:13

Does cfwu mean CrossFit Warm-up, and is it the same as the warm-up demo under Exercises and Demos on the main page?

Rest in peace brother.

Larry Lindenman
Illinois State Police, LCMEG

Mark
as rx'd 12:45

Is CFWU the CrossFit Warm-up that is under Exercises and Demos on the main page?

From time to time, the tree of liberty must be watered with the blood of tyrants and patriots. -Thomas Jefferson-

Since my current assignment is honoring the fallen at Arlington National Cemetery, everyday is a constant reminder of what all the services' volunteers do to serve our nation. I consider the men and women of law enforcement and fire fighters in those numbers. You don't do this stuff for the money, that is for sure.

May God bless all that serve selflessly to our country.

RIP Officer Simmons.
Subbed 65#.

15:10

m/29/202/5'11

33/M/200

as rx'd

8:23

What a great workout. Your mind is saying, it's only 10 minutes, how hard can it be. And then your body slaps the brain in disgust for another punishing CF workout. Suck it up, push harder, quit whining, do it right. And when you're done, a great sense of accomplishment is felt (or is that my heart jumping out of my chest).

Every hero workout is a chance to center the mind and body. Thank those who protect the flock, and concentrate on conducting yourself worthy of their sacrifice.

As Rx'd:

Boo: 8:43
Beck: 8:18

Gone, but never forgotten.

65# hanging power snatches...14:24

as rx'd 7:54

#40, wow, I can't believe you would even bring that up on this site.

26/6'8"/210

14:33 as rx'd

m/39/150/5'6"

as rx'd
12:01

randy as rx'd: 5:51

broke it down like this: 10 10 10 7 7 7 7 7 10

may try to make up nate this afternoon.

13:06 as rxd.

29/165/m/5.9

#116 & #113-
yes.

60 reps instead of 75 took me 17:50.
Getting back into the swing of things.
RIP brother LEO. May those who seek evil turn their hearts to Jesus.

30/M/190

I used 65#'s instead of 75. Just didn't feel very stable with 75. I'll use 70 next time.

Time was 12:55

think my last entry got zapped by the filter.

anyway, randy as rx'd: 5:51

10 10 10 7 7 7 7 7 10

33/M/185

RIP Randy.

As Rx'd 10:05

CFWU
power snatches instead of OHS
situps to 180
pullups, dips 110# assist

WOD
75 reps of 45#, learning the motion

10:41

47/m/180

"Randy" as rx'd

11:53

Great WOD. I love these high-rep chances to improve technique - very inspirational too - RIP Randy

50 yoa newbie, 5'08, 180

will do with 65 lbs...with pride in my chosen profession, law enforcement, and sorrow for another loss...that of Off. Simmons.

I've met and trained with LAPD SWAT Officer Mike Odle, who was slightly wounded in the same shooting. From what I know of Mike, and Louis Villalobos (who tragically died in tratining), LAPD SWAT are some great, dedicated guys.

RIP, Brother....you will be missed, and we'll carry on.

Goodspeed, officer. And thank you. I hope some little boy or girl will grow up to find LA a better, safer place because people like you put lives on the line.

I've been out of commission for a month-and-a-half with a foot infection, but I'm back and ready for some DOMS. I'll scale this one to whatever I can do without getting wasted.

RIP bro.

#83 "Final Inspection" Very touching.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
CFWUX3
14:30 PR

SCALED RANDY (sorry Randy not quite strong enough yet)

75 reps 65# hang power clean + push press
24min
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

The sacrifice of these two heroes stirs my heart and brought to mind one of my favorite inscriptions on the arch at Valley Forge:

And here, in this place of sacrifice, in this vale of humiliation, in this valley of the shadow of death, out of which the life of America rose regenerate and free, let us believe, with an abiding faith, that to them union will seem as dear, and liberty as sweet, and progress as glorious, as they were to our fathers and are to you and me, and that the institutions which have made us happy, preserved by the virtue of our children, shall bless the remotest generation of the time to come. And unto Him who holds in the hollow of His hand the fate of nations, and yet marks the sparrow's fall, let us lift up our hearts this day, and unto His eternal care commend ourselves, our children, and our country.

Ladies and Gentlemen: our sacrifices, whether great like Randy and Nate's, or small, like how hard we push this workout...DO COUNT. Each one strengthens this great nation and will benefit our children and children's children.

God Bless.

5:44 as Rx'd

RIP Officer Simmons

go mbeannaí Dia thú braithair

I am a dope and did 65 lbs cleans instead.
15 min

I love the challenge of the hero workouts but I always hate to see them come up. My fiancee is a firefighter and it is always hard to hear of another civil serviceman being killed on the job. For a wife it can be difficult to say "have a nice day!" but know that you are sending him off to danger, but a danger that he willingly goes to and loves. You can't say "no" to that kind of commitment and bravery. My prayers go out to his family and please know that we thank you and him for the sacrifices that you have made. May God bless you and keep you and give you comfort and faith.

m/29/180

as Rx'd

14:52

Tore another callus, on the other hand today.

RIP

bw 170

7:37 as rx'd

RIP

Randy, see you up there in heaven one day. Thanks for all you did, in and out of the uniform.

My gym only has a 5' bar and I can't get a snatch grip on it, and there's about 2 inches of ice on the ground in my backyard. This one may have to wait.

11:00

Kudos to Jeff Tucker and the GSX Facility in Fort Worth

I sent Jeff an email asking about some instruction on MuscleUps and HSPUs because I felt my form on these two exercises could use some help. He immediately called me back and scheduled a session for the following evening. Within the first 3 minutes I had already made drastic improvement on the MuscleUps and I was nothing but smiles. For the next hour or so we worked on Hand Stand holds with as many variations as one can think of and then some. The instruction was truly invaluable.

The facility at GSX is nothing short of awesome and the people there that I met were all top notch. I recommend anyone in the Dallas Fort Worth metroplex or anyone traveling through DFW stop by and treat yourself to a great CrossFit experience.

… Mike

This is really going to be a tough one. I will do it with pride for another fallen hero.

45#s - 15:32.

28/184#s/6'1"/m

http://www.laobserved.com/archive/2008/02/randal_simmons_lapd_veter.php this the article in case youre interested in what happened to Randy.

Avenger6

As Rx'd, though the height was sketchy b/c the ten's at my gym are really small. I needed some chalk. 13:35

Rest in Peace Randy, thank you for your work and ministry.

subbed to 65# - 9:30

this was a great workout. first time doing snatches without PVC. received many lessons for the snatch before, great snatch tutorial at the blackbox this morning before the wod.

Age=28
BW=185

8:44 as rx'd.

RIP Randy.

http://www.stevesclub.org

RIP Randy.
My condolences to the family.

If Kelly Moore's doing 55# and feeling it everywhere, I should only be doing 45# then!

#40 Duane - I think Fallen Hero Named WODs are named after Fallen Crossfitters from what I've seen since I started lurking in this AWESOME CF community website (thanks to the Glassman's and all the CF Coaches, Brand X and all) regardless of color and/or background.

m/41/160#
subbed 65lb
12:15

RIP

Another Hero workout; seems the need for heros is growing. Godspeed to all who take up the challenge!

M/24/175

As Rx'd

14:22

RIP Randy

Randy looks like he was a beast and so does his eponymous WOD.

God bless him and his family.

RIP Randy. Thank you to Randy's family for your sacrifice. He was a great man that will not be forgotten. All give some and some give all. God be with you in this time of hurt.

Another sad day. I can't think of a better way to celebrate Randy's life than to name a CrossFit workout after him. Thanks, Randy for your service to this community of Los Angeles and the rest of world. And thanks, Coach, for honoring our heroes this way!

M/38/77"/215

7:49 As Rx'd
RIP Officer Simmons

RIP Randy... thanks for keeping us safe

Lets all honor his courage.

Shawn B.
Central NH Special Operations unit- Medic

bw 155 age 39
as rx'd
10,5,5,5,10,5,5,5,5,5,8,7
15:08

R.I.P. Randy

I couldn't do the power snatch workout today b/c I'm not really good at it yet. So I put two old workouts together... it was really tough for me

5 rounds for time of:
95# thruster, 12 reps
12 PU
95# hang clean, 12 reps
12 dips
time: 27:04

R.I.P. Randy

I couldn't do the power snatch workout today b/c I'm not really good at it yet. So I put two old workouts together... it was really tough for me

5 rounds for time of:
95# thruster, 12 reps
12 pull ups
95# hang clean, 12 reps
12 dips
time: 27:04

BW 171

as rx'd

6:20

Well dang, I'm apparently slow at this, although it was my first time to ever do a power snatch. I guess I can only get better.

m/157lbs/23/5'11.5"

As rx'd, 30:00 flat.

I feel like I sucked at it, but maybe I shouldn't.

are these performed from the hang?

as rx'd

7:50

Any police officer who wants to join us this Saturday:

CrossFit Marina will have a LE session for those who want to do this WOD for Randy Simmons. Bring yourself, your family or your team, work your ass off. Remember. Have a beer after if you want.

We'll start warming up and doing staggered starts at about 1100. Scaled versions will be readily available. Contact us with any questions.

www.crossfitmarina.com

44/m/71 kg
3xCFWU, dips just x2
Randy, 60 with 25 kg, last 15 with 27,5 kg
time 12:58

My deepenst sympathy to the family. RIP Randy we will remember you.

m/23/6'/195 CF Day 10

As Rx'd

11:19

Could have broken 10 if i wasn't such a...never mind, i just think I should have broken 10.

M/22/6'1"/185

Went all out for you, dude.
As RX'd: 5:09

Post: GHD Situps and now to go to swim practice.

RIP Nate. All Nates family, friends and colleagues will be in my prayers.

On a positive note, all of the hero WOD's lately is a testament to the CrossFit presence among our elite military, police and fire units across the country. I'm proud of the fact these brave men and women take their position serious enough to prepare so rigorously.

Blessings, Brother.

7:17 as Rx'd - all reps from the floor to full ext.

CFWU x 2
50 sit ups

75 power snatches @ 55#, should have gone 65# but worked on form since first time.

17:58

R.I.P. Randy, we have the watch from here.

Another Hero
A workout in words doesnt express how we all feel seeing these, but the sacrifice in our sweat and blood (sometimes) gives a little honor to all of these people. Push yourself, you know they would have. Honor them.
Randy, from the 5 Navy guys here - fair winds and following seas
75 x 75# for randy - 3:30

RIP Brother...

had to download the weight to 55# to finish this one. 10:58

God bless The Simmons family and thank you for your service Officer Simmons~

41yo/f/158
CFWU-3 "kipping" pullups 3 ring dips; breaking free from the band!
Randy
65# 75rep 10:43
spin class 52 min 26miles

Randy...RIP. God Bless you and your family!

27/M/180
As RX'd...5:35

M/45/154

First 15 @45lbs
remaining 65Lbs

10+ minutes

5min rope jumping + CFWUx2

WOD as rx'd: 7.15min

RIP Randy..

Rest in peace Officer Simmons
24/m/197
6:43 as rx'd...15 sets of 5

Nate
2 muscle ups - sub'd 1 mu = 3 pu/3dip
4 HSPU
8 Swings with 75# DB

10 rounds + pull ups/dips

M/25/6'1/195

People like Nate and Randy are the main reason why we are the greatest nation in the world. We owe so much gratitude to those who sacrifice their lives to keep it safe for everyone else to enjoy. It's their love, loyalty, and willingness to sacrifice for our great nation that make it the amazing place that it is. All my fellow soldiers and everyone else in service to our country - thank you and God Bless you.

Stay Crossfit Strong!

JMull

23M/5'9/140

SUBBED W/ CLEAN PRESS 75lbs x75, 25:52

Finished with some pullups and grip strength (hanging from pullup bar)

Thanks Randy, God Bless

11:00. Never felt gassed, Mostly hands were bothering me.

My condolences to the family and freinds of officer Simmons and to the LAPD for their loss.

God bless you Officer Simmons!

ok so i've never done multiple power snatches like this so i wasn't sure how much weight i could do. i knew that 75#s was out of the question :o) so this is what i thought i'd do to see if how much i could handle. was this not a good idea??? would it have been better if i just stuck with 35# for all 75 reps? i loved this one by the way...i feel empowered! (6 weeks of doing crossfit)

27:00
35# 1-10
40# 11-20
45# 21-30
50# 31-40
55# 41-50
60# 51-60
55# 61-75

F/33

My deepest sympathy to the family and friends of these last two hero’s. I will hit these workouts hard in a couple of days. Coming to Kandahar soon – any cf there please hit me with an email.

So sad to see another hero go down in the line of duty. I work as a firefighter but we are all brothers and sisters; God Bless and RIP Randy.

M/38/186/70"

CFWU x 1

WOD as Rx'd

21:06

God speed and prayers to his family. Will be missed also.

65#, 6:30.

God guide your way home Randy. We'll see you soon.

Got off duty this morning and was going to do Cindy, but checked the page and saw this. I changed my mind, and did this instead. My wife left me with my 6, 4, 3, and 1 year olds. All boys, and so I would do about 15 snatches and say, "Stand back son, go watch curious george..." This went on ad infinitum. So my WOD as RX'd was 11:17. It was good nonetheless. Now my 6 year old is dead-lifting the weight. I think I should go stop him...

Godspeed

I was staring at Randy's photograph and thinking about him and his family. I started crying, something uncommon for me. I'm 49, close to his age, and have two children too. I never new him, but will miss him. I wish we could have worked out together.

R

Straight out the Gate

Camp Fallujah

8:45 (Rx'd)

m/6'2/24/200

The next time I pray I will thank God for giving Randy the talent and skill that made him a great warrior and thank God that he gave him the heart and courage to apply those God given talents to serve his community.

Before I started, my goal was under 20min.

Halfway through, my goal was under 15min.

14:08 as rx'd.

God bless, Randy.

Thank you Randy

28 yom, 180 lbs

14:00 as rx'd

28/m/210

177# (gym purchased collars that are 1lb ea)

6:48

WU .5 mi. walk on treadmill
WOD
30:20

God bless all of those who have fought for us, those who continue to fight for us, and those who have sacrificed their lives for us. My prayers are for you and your loved ones.
Nate as RX - 70 lb Kettle
Kipping MU
HSPU
9 rounds

CF Maui WOD-3 rds for time:
40 Walking Lunges
50 squats
25 Supermans
10:04

CF Maui WOD-3 rds for time
40 walking lunges
50 Squats
25 Supermans
10:04

39/170/M

cfwu

new to power snatches:
used 55# for first 45 then 50# for last 30
15 minutes.

Rx'd 8:24

Nick C
Inner Strength Fitness

44/M/6'/185
firedog06@comcast.net

TIME: 7:51 AS RX'D.

FROM FLOOR TO FULL OVER HEAD EXTENSION. THEN WENT FACE UP IN DRIVE WAY. BLUE SKY, DEEP PURPLE. YEA..

DID SOME MORE MUSCLE-UP PRACTICE LATTER. 10 REPS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

3:33

Another hero down.
Another life saved.
Another tear in my eye.
Another workout braved.

RIP Officer Simmons. Thank you.

It is good to see some of the "old regulars" names today (Dan S, Larry L, etc). Thank you guys, stay safe.

-jj

RIP Randy. We can all only hope to still be making entries at 51. You've been a role model to your community and our profession. We'll take it from here.

3:33

45yom/225#

75# PwrSnatch @ 75 reps. 10:30

My prayers go out to Randy's family. Jesus said "there is no greater love than to lay down one's life for a friend". That's true sacrifice and a servant's heart. Thank you Randy for your service, protection, and love. I look forward to the day when we celebrate life eternal in the presence of the King!

God bless Randy and his family.

Any crossfitters on this site from Tucson, or know of a good place to workout in Tucson with crossfit equipment please e-mail me... thanks

3 X CFWU (KPU = 6/7/6)

60# 10/10/10/5/5/5/5/5/5/5/5/5

13 min.

The video from the AP on Officer Simmons.

http://blutube.policeone.com/Clip.aspx?key=CBA58F018B617FDE

"Sometimes there is justice, Sometimes there is just us"

RIP Brother

m/22/183

8:46 as rx'd

My prayers are with the families of Randy and Nate.

Now, the best thing that we can do to honor these fallen heroes is to commit ourselves to live our lives worthy of their ultimate sacrafice.

Now, Cowboy up and let's get to it!

"Randy"
As rx'd
Broken into sets of 12,13,10,10,10,10,10
Goal: sub 15 min
Time: 9:49

RIP Randy

5'9/155/m
Nate
2mu,4hspu,8kbs
first two rounds as rx'd then 8pullups and 8dips.
9rounds + 8pu/dips+3hspu

Randy
as rx'd 15:45

Love the burn.

Rest in Peace, Randy.

Denver SWAT

29/M/175

"Nate" as rx'd: 10 rounds, followed by "Randy" as rx'd: 11:47.

Godspeed Randy and my condolonces to his family.

8:30 from the ground

Rest in peace protector of our nation!
Thank you for you dedication, service and sacrifices.

Randy, you will be remembered. To all of the other SWAT personnel (many of whom I've had the honor to train) your sacrifice does not go unnoticed. Thank you all for your hard work and dedication to our continued safety

6:08 as Rx'd, though I had a sneaking suspicion that I did 80 reps...no biggie.

27/m/5'10"/154

~CFWUx2 (trying to mix that up)
Jump-rope practice

I have no coached experience with snatches so instead I did 50 power snatches, not for time, with 45 lb. bar resting on 3 stacked plates to get it at the correct starting height. Form improved to semi-respectable by the end.

32/F/5'10"/155#

As Rx'd with 75#
12:37

Forearms and grip totally shot by the end. Thanks to CFATL for the Oly classes the past few weeks - I wouldn't have been able to do this workout without all that awesome instruction.

Omitted the shoulder press and power cleans from my strength program for today. Worked on back squats only:
Back squat: 185x5x3

10:13 as rx'd

im suprised i did it that fast. 75# was the perfect weight for me to do barbell snatches with for the first time.

grip was definitely a limiting factor.

as rx'd: 6:52

L shoulder sore from yesterday

RIP Randy

31/f/160/68"

another new hero workout... special thanks and condolences to the Simmons family. my father was a DC cop for 20 years, so i shutter to think. thank you, Randy. i will get to that one tomorrow. today, i did Bullfit's WOD from yesterday:

5Rounds
5 Ball Slams -- sub standing lat pull down -- 45lb
5 Kb Swings -- 1 pood
(250 Row)
5 Rounds
5 Turkish Get Up -- 15lb, alternated arms
5 Push Up -- 2 rounds on toes, then on knees (back still hurts!)
(250 Row)
5 Rounds
5 Burpee Box Jumps -- no boxes, so added tuck jump
5 Ring Dips -- 15 bench dips per round
(250 Row)
5 Rounds
5 Thrusters -- oly bar
5 Pull Ups -- jumping
37:39

i had some shuffling/waiting due to other people using the equipment. i liked this workout A LOT! the longest rounds? TGU, by far. weird, i know.

be safe out in the ice today, people!
ck

42yo/184#

8:08 as rx'd

I was fired up to do this after reading all the comments.

RIP Randy

I hate the reality checks. It's why I always tell my wife I love her before I go to work.

The loss of another sheep dog weighs heavy on my heart:
http://mwkworks.com/onsheepwolvesandsheepdogs.html

Scaled up to 89#
9:56

d - 29m/170

6:39 as rx'd

j - 34f/125

9:40 w/ 55#

RIP Randy. Our thoughts are with your family.

M/173/33

Randy as rxd: 7:30
Followed by a 2 mi hike with 53lbs: 30:00

front squats 10 sets of doubles 264#

"Randy"

with 95# 12:06

RIP Randy. Thank you for your service and sacrifice.

My condolences to his family and friends. Very sad.

"Randy" as rx'd

time = 17:43

slow time, concentrated on maintaining
proper form, some more snatch practice is
needed before I can really go for time

As comment #237 stated, took my time and worked on form. time=20:00 as rx'd. M/6'0"/190#/30YO

"Randy"

non RX'd...i'd still be at the gym if i tried 75lbs.! LOL!

did it with 55# took me 20:00 exactly.

i was scared because Kelly Moore said she did 55#, i thought there was no way i could do it! but i did! Yay me!

31/m/197
as RX'd
6:01

m/42/158

as rx'd = 9:50

New to cf, think I can get that down 2 minutes or more.

Tim:

wod: 7:25

weak showing -- should have been closer to 5:00. At rep #50, I was around 4:20 or so... dishonorable!

75# 75 reps "power snatches" -- scarequotes richly needed.
6:31

I traded off between focusing on my form (at least 55 reps) and doing what was easier and more efficient to me -- clean and press (simple, clean, fast, easy). I must be slow. The jump & throw self under bar seemed like gratuitous work, and I'm not nearly fast or coordinated enough. Still, focused on form and learned a little. I practiced with broomstick and empty bar at least 30-40 reps before Randy.

My wife was smart. She can't do double-unders. She did ANNIE --- 50-40-30-20-10 DUs and sit-ups for time: 30:45
GREATLY improved her double-unders. Smart, effective workout. Got one set of 8 DUs in a row.

Condolences and thanks to Randal Simmons' family.

I said 'clean and press' which is completely wrong. I just was pressing the bar as I completed the squat, and probably wasn't getting under the bar deep enough or fast enough.

m/140/25
CFWU x 2 (subbed knee to elbows for pull-ups)
75 power snatches 75# 13:15

32/m/210/6'5"

9:47 as rxd

9:45

RIP Randy. Our family's prayers go to Randy's family.

Not that it feels that important right now, but I did a puppies plus version of this. (I'm going into my second month of CF. 42/m/193) 45 reps at 45 lbs. 8:10. It took me a while to get the form down. Once it clicked, though, it went pretty well.

f/38
Scaled to 75 power snatches at 45#

13:57

32/m/188/6'

"Randy" as rx'd 8:33

Randy RIP - and James our prayers are with you.

If anyone is in the Charlotte NC area on Fri. Feb. 15th there is a 5k benefit run for Burke County SO SWAT Officer Martin Lawing....

A 5K-run/walk fundraiser will be held at 12:30 p.m. Feb. 15 at McAlpine Creek Park in Charlotte to benefit the family of Burke County narcotics Deputy Martin Lawing.

Lawing was shot and paralyzed Dec. 11 during an attempt to serve an involuntary commitment order on a woman who barricaded herself in her home. The tragedy put a financial strain on Lawing's family. Lawing is married and has a 2-year-old child.

Entry fee for the race is $25. Entrants must bring signed liability waiver and arrive before start time to register. Trophies for first, second and third place for men and women will be awarded.

For details and waiver forms, contact Diana Summers at 704-770-2050 or diana.l.summers@usdoj.gov. Checks can be sent to Drug Enforcement Administration, Attention Diana Summers, 6324 Fairview Road, Suite 575, Charlotte, NC 28210.

#93 duane
Cool man, just didn't want to see this thought (as I interpreted it) left unchallenged. I would hate to ever have anyone even THINK that this community is not open to all.

42/f/5'3/120

CFWU x3
Burgener Warm Up
85# Bench Press 3-3-3-3-3
130# Bottom Back Squat 3-3-3-3-3

"Randy" 75reps
12:33 (20# - too scared to do Oly bar, so I used globo's fixed weight bar).

Stiffness of neck and traps from other day's WOD "Nate" are gone! Amazing!
Thank you, Randy..and many more like you.

I am a Police Officer in CT and have been Crossfitting for just over a year now. I just wanted to thank you for the support you show us. Little things like this post mean more than you know. Thanks again!

Been doing these work outs for a little over a week now. I've always worked out, but never got into the olympic power movements. These tend to be my weak points. I'm using a rock weighing about 55 pounds to do these excersises. I know it seems wierd, but I feel like it forces me to concentrate on my form a lot more, do to the rocks shape and ackwadness. Is this a bad idea?

I've also been doubling up on most days. I normally will do the suggested workout in the AM and a set of "barbara" or "cindy' at night a coule hours before I go to sleep.

75 power snatch, 75lb

7:50 as Rxed

Condolences to Officer Simmons' wife, children, family and friends.

Cheers, kempie

"Randy" as rx'd.

Didn´t feel strong today, too much work and too little sleep.

Time 11:35.

- OlliS

"Randy"

75 pound Power snatch, 75 reps for time.

11:24

WOD as rex'd

6.31

46 - 6' - 215#

CFWU x 3 (mod Intensity)

As RX'd

9:13

Room for improvement!

Condolences and thanks to Randal Simmons and his family.

pre: rom stuff and some virtual snatches
post: cfwu 3x15 with ring dips

first 25 in 3m33s
finished 75 or 80 not sure did not want to short change this one at 9m14s

my grip and my lats are toasty

meant traps

#123
I certainly can believe #40 has at least had the thoughts he articulated today. It is brave for him to say what he did. He was not undermining the point of hero workouts- to honor and remember those who die serving our country- he was just pointing out an observation. I've also thought about how there are no women hero workouts. Its probably because less women fight and die proportionally to men. However, its still something to thing about. Women get names like "nasty girl" workouts. It doesn't really bother me, but people can still be offended or have opinions about the way the crossfit website runs. Ultimately, this is a great resource for athletes and if something bothers individuals, they can just ignore that aspect of the website and continue doing the great free workouts found here. But bringing up issues of race and gender is still okay in my book.

Traveling, then working with hands tomorrow so rest today, some form of "Randy" tomorrow.

I have a son, Lil' bingo, whose real life name is Randy. I have a brother, my best friend, whose name is Randy. It took a few minutes for me to breath normally when I saw the post.

Our Brothers and Sisters in Iraq and Afghanistan talk about inside and outside "the wire". We civilians are blissfully unaware that there is a similar "wire" right here at home in our cities and towns. We are unaware when we cross "the wire", when we are "outside the wire" because men and women like Randy spend their working (and often their off-duty) hours in that land "outside the wire", sweeping it clean of danger, ever vigilant for threats to our safety.

And when it explodes Randy (and Larry and Dan and Eugene and...) are there to fight for us. I offer humble thanks to each one of you, "outside the wire" every day, here in Cleveland, here at the Crossfit table, and here everywhere else.

26/M/185

As rx'd

16:44

M/23/156

CFWU x1, Burgener Warm-up

"Randy" as rx'd: 13:21

post: ring pushup stuff

50/197

My condolences to the family and friends of Officer Simmons, and thank-you Randy for your service to the people of Los Angeles.

9:09 as Rx'd.

10:24 as rx'ed. I have a comfortable life. I live in a small suburban town with no crime to speak of. I work in an office. CrossFit reminds me on days like today that the world is peopled by some who are dangerous and deranged and who will kill and maim at the drop of a hat. May God bless Nate and his sacrifice for the safety of his community. Our prayers of condolence go out to his surviving wife and children.

42yom / 147

Day behind so did "Nate" 10 +MUs as rx'd. Details there.

jake: as rx'd 10:05
laura: 45lbs first 20, 65lbs final 55 16:00

As a fellow LEO wife...my heart goes out to you Mrs. Simmons...you are in my prayers! L.

I meant to write Randy. Too many losses...

46 / 172

as rx'd 7:02

Thank you Randy.

I was wondering. Does anyone know if these heroes that crossfit names workouts after are all crossfitters? Not that that's necessarily the point... just curious.

RIP Officer Simmons, my condolences to family and friends.

13:45 65# Just back from 2 and half weeks in Switzerland.Hiked, skied, sleded, explored castles. Had a great time. Now its time to get ready for my private raft trip down the Grand Canyon in March.

CFWU X 3, 15 reps, subbed 135# dl for back ext
Burgener WU
Tried to do the full snatch as long as I could, but with fatigue, power snatches became more frequent. Haven't done a WOD in 9 days due to illness.

75# 15:53

I like to record how the WOD went for me, so in the future I can refer back to it. However, on a Hero WOD, citing fatigue and illness makes me feel guilty and hollow. My suffering is nothing compared to that of the Simmons family.

To the Simmons family: May God be with you.

31/M/6'0/190

Practiced GHDSU, Back EXT, and PVC O-lifts

As RX'd, 10:40

Can't wait for the bumpers to get here...

used 70lbs...9:54
perfect weight for my skill level and form. I was going to do 65lbs but I figured I wouldn't notice the difference with an extra 2.5lb plate on each side. Form was suprisingly decent on at least half of the snatches. The rest of the time it seemed like I tried to muscle the weight up versus a more explosive movement...resulted in a bit of a shoulder press at the top.

23/m/196lb
6:42 hang power snatches

37/m/165

55#
6:43

Need to up the weight next time. I am usually a 'pack' rat but I think I Coach B most of the credit for my time. Form over strength in this instance.

m/44/171/5-6
16 @55 lbs
12 @55
10 @60
10 @60
10 @65 form suffers after rep #5
7 @75 fatigued, form sucked
Time-18:30
Thank you officer. You are not forgotten.

37/m/152

"Randy" as Rx'd: 9:36. This is a very intense one. My forearms are flamed.

My thoughts are with Officer Simmons' family and his sacrifice is greatly appreciated.

WOD #22

CFWU
75 x 45# - 17:40

RIP Officer Simmons, condolences to you your family and colleagues.

CFWUx2 + 4rds tabata sprints@12mph on TM
"Randy" as rx'd
14:12
post wod, 2rds(TKGU's + cross chops) 25lb kb

14:26

many sets.

Did 3 at 75 lbs.
Tried 7 more at 65.
Felt comfortable at 55.
Finished off at 60.

"Randy"

75 pound Power snatch, 75 reps for time.

7:46

WOD #22
CFWU.
75 x 45# - 17:40

as rx'd

8:28

RIP brother

cfwu x 2

65# Power Snatch, 75 reps
for time: 16'04"

i've never had coaching in the O lifts so i tried my best to stay close to "normal" technique.
RIP Randy

7:30 as rxed from the floor to full ext.

as rx'd - power snatches 75#x75
7:45

M/35/69"/183
Jump rope 100 turns, 20 DUs
Greg A. WU
Burg WUx2

As RX'd 5:57

Touched floor to full extension overhead on all reps.

7:56 as RX'd

RIP Brother...1*

Gladly done in his honor. BTW, marines got some payback today. The terrorist who planned beirut bombing in '82 no longer has an earthly address.

Time as Rx'ed

14:43mins

Still have to work and telling myself to lower my body after using the power from my legs to gain momentum on the bar, going to take time to break bad habits.

Also great job for everyone getting lower times, Crossfit can be very humbling at times, today was one of those days for me.

Greeting from Canada, 3..2..1..Go!

40/M/192

CFWU x1

Randy

75lb. Power Snatches x 75

As rx'd

13:20
10/9/5/5/7/5/5/5/5/7/5/4/3

Randy as Rx'd 6:06 Surprised me. Thought I was going to be in the 8 min range. Very happy with that. God bless your soul, and your family Randy. Thanks to you, and those like you, who keep my family safe when I am off in other countries doing the same. RIP Randy.

as rx'd 11.43
sorry for you loss.