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.

Randy as rx'd

Gilrogan 6:15

The Tod 7:13

ouch

God go with you, Brother. We'll save your spot on the long blue line.

as rx'd 9:25

RIP Randy, you are a hero and will not be forgotten. Our hearts go out to your children and family.

Me: 41yo/M/5'10"/192lbs

CFWU + HSPU + Bergener Warm Up: 3 sets 15 reps per set

WOD: as r'xd 10:57

Sets of: 15, 15, 10, 10, 10, 15 each rep from the floor to full lockout and stand.

Have Fun, Train Hard,

Billy

37m 185
cfwu
12:00
partitioned 15,10,10,10,9,7,7,7

26:39

19 / F / 142 / 5'7"

75 Power Snatches, 45 pounds (just the bar)
Time - 12:55

sets of 10s and 5s

#262 Soccerman - It just doesn't make sense in my mind to even bring anything such as race or women up in the discussion of naming workouts. With all the women that are poster children for CrossFit, to even suggest that it is biased towards white men is asinine. You'd think that Coach's consideration for the military and ALL those that serve our nation would be enough to squelch any thoughts of race/women exclusion from a named WOD. I don't mean to say that duane is racist or anything, his comment just panged of CrossFit WOD affirmative action to me.

Randy as rx'd:

10 minutes flat

Felt a little slow, but it was my first time doing a lot of snatches at once. It was kind of funny because I did the snatches right in front of a sign that said "NO OLYMPIC LIFTS (includes cleans and any rapid barbell movements)". I was constantly on the lookout for any gym personnel but I was lucky to get away with all 75 reps without a hitch.

11:12, used 95 lbs

Randy

12:30-ish

65 lbs for first 27 reps
45 lbs for remainder

45# bar
18.24
Thought arms/shoulders would be so ouchie, nope, legs are fried!
Blessings to our heros, wherever, whoever, they may be.

CFWU- (2X -15 30 assist pu's)
75-30lb snacthes
21 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

"Randy"
Dropped weight to 65#. Tweaked my ankle yesterday and was not sure about extra weight.
Broken into sets of 10,10,10,10,10,10,10,5

Time: 13:00

@ CrossFit Snohomish
First as Rxed WOD ever!!
10:47

34 M 195

As Rx'ed

6:45

Thanks Randy

39 M 252

13:30

My feet were burning for some reason. 1st time I've ever done the power snatch.

R.I.P. Randy

Did this yesterday with fellow MIDN and MOI:

3 rounds for time:

50 45lbs barbell Push Press

30-40ft toe drag (in leaning rest, put ten lbs plate on deck and walkforward with hands, dragging toes and keeping hollow core)

40 .5 pood KB swing

20 knees to elbows

Me:13.15

Ron:14.59

Capt Lance: 15.20

Any thoughts? We liked it. Order gave grip some chance to recover but it still sucked.

R.I.P. Randy

40/m/160
had to use the home gym due to inclement weather
don't have 5's so I just used quarters.
75 reps at 95#
19:12

Roy 12:18
Jeremy 13:21
Second day back after tornado and injuries

As Rx'd: 12:42. Broken into clusters of 12/11/10/9/8/10/8/7.

R.I.P. Randy. Thank you.

M/52/206/74"
RIP Officer Simmons

22 Minutes as Rx'ed - When I started I said to myself, "Mike, this is a lot of snatches. I hope you can do this many." After about 25 reps I said to myself, "Man, this is getting boring." After 30 reps I said to myself, "Self, I am tired. This is hard. Should I quit? No, I'll try a few more." At 40 reps I said to myself, "Mike, you're more than halfway through. You can do it." At 50 reps I said, "I think I can make it now." At 60 reps I said to myself, "This is getting easier. Maybe I can speed up." At 70 reps I said to myself, "Self, you've got it licked now. Only five more snatches." At 75 reps I just said, "Whew, I'm glad that's over." So went my Snatch Monologues.

32 yom 248 lb bwt

agility ladder for warmup
75 75 lb power snatch
time 13:49

R.I.P. Randy. My thoughts and prayers go out to your family.

29yo/M/6'4"/204#
My goal was 5 sets of 15 and to finish in 6 mins. Ended up with about 9 sets, and I wasn't as fast as I wanted.
As Rx 6:53

21yo/m/185#

9:36 as Rx'd. Worst part was grip failure! Felt really good today for some reason!

M/34/5'10"/200

65lbs @ 13:43

Didn't have extra 5's or 10's. Getting them this week. R Bicep tendon sore from the recover.

Using 2 pood kettlebell today in place of bar.

My deepest sympathy lies with the family of Officer Simmons. His legacy will live on.

RIP Brother

19'51" as rxed

bwt:151

as rx’d: 9:36

this is 1/2 my bwt, so I really was getting tired by the end, but even in the beginning I could only do about 9 a minute…

WU
1k row, 4:01

2 Rounds
135lb bench press, 20 reps
20 squats
20 situps

'Randy'

14:57, had to sub hang snatches because globo gym was packed and I couldn't get to my squat rack.

Threw in an extra rep at the end for my fallen brother.

32 yom @ 195

As Rx'd: 8:26

35/m/180
CFWU
"RANDY"
11:20

6:36 as rx'd

m/23/6'1"/165

Need to learn the form better on this one so I had to do some presses and thrusters, my right shoulder felt funny the other day after a wod. It doesnt feel pulled or torn, the only way I can describe it is that it feels "itchy" deep inside the muscle. Anyone have any ideas.

as rx'd, form decent

TIME - 11:04

21/m/5'10"/205
WOD a RX'd for a time of 11:31.

First time I have done any sort of Power Snatch. Pretty tired but happy about the time and form.

Question for anyone who takes thermogenics, what kind and how effective were the ones you have taken? Thanks!

21/M/145lbs

Time was appr. 20 minutes
First time doing power snatches...was concentrating on form mostly

RIP brother

46/M/190

Stairmaster/interval/L-8/6mins

Zercher step-ups (12" box) 95/10+10 115/10+10 135/10+10
GHR situps and throw 6lb Dynamax 3 sets of 20 inbetween step-ups

"Randy" as rx'd
7:57

m/194/28

RIP Mr. Simmons.

As rx'd: 7:55.

32yo/227#/6"0/m

Randy as Rx'ed in 9:19

Sorry to hear about the loss.

"Randy"

65 pound Power snatch, 50 reps for time:

14:50

M/36/190

Randy w/78# (that's just the way my steel plates worked out) for 75 reps.
Floor to full extension: 6:22.

May God bless Officer Simmons' family and all of our protectors here and abroad.

Randy as RX'ed 8:17

Beat out a younger, stronger Marine, thanks to good form and practice.

27/M/6'2"/195

"Randy"
Scaled up to 95lbs
75 reps in 8:24
Full stand and lock out pause at the top...Brutal

R.I.P. RANDY

11:44 with 65#. Hit a rhythm towards the end, so next time snatches come up I should be able to cut out some rest/reset time.

#232

Great article.

M/24/180

rx'd, 12:00

31/m/200

used 95lbs

9:39

27/5'10"/207

as Rx'd: 14:25.

My first week with CF has absolutely kicked my butt. I've hated and loved every WOD.

Duane #40- Only one word accurately describes your post today: pathetic. Coach honors a true hero, and all you can manage to whine is that you "checked the wod today and there is what I am hoping for"... a black fallen hero. How truly sad. It does not matter what color these heroes are. I did the WOD today in honor of Mr. Simmons just as hard as I do them for fallen white heroes. And you are right, the CrossFit site is a workout site, not a place for you to share your racial hangups. Please keep them to yourself...Shut up and train.

2 great workouts for what I'm sure were great servants. How little it really is that we can do to honour people...

11:29 at 35Kg (77lbs)

m/25/5'8"/157lbs
10:50
75 reps @ 45lbs olympic bar

worked on form today, felt pretty good, i am pretty burnt, i cant imagine doing 70lbs, that would have been tough.

Cobra Co-Captain

BW 70kg
40kg Power Snatch 75reps
Drop and re grip

10.50

31/M/190
CFWU x 3
WOD as rx'd in 10:59

M/26/5'7"/135

As Rx'd, 8:56

Started out at a 10/minute pace hoping to come in under 8 minutes... held it for the first 40 reps, then couldn't quite keep it up.

Great workout. Wasn't as bad during like some are, but my legs are shaking now!

23/M/185

WOD as rx'd 17:17

RIP Brother.

Semper Fi

Sgt Schuckert MARSOC MSOSG

36M/5'10"/165#

As Rx: 7:40.

RIP Officer Simmons.

#40, Duane

I get what you are trying to say, although the (until now) lack of colored heros hadn't even occured to me. I think it's likley it hadn't occured to Coach either, and I think today proves that.

To those who have attacked/insulted Duane, I think you should all be ashamed. While I agree this is a workout site and not really the place for such a post, if we as a community are truly above such things we would simply let it go unless someone was deliberately trying to be a nusance. Insulting them is even more inappropriate.

RIP, Randy.

316 MikeC1

Snatch Monologue comment ==== hilarious.

M/22/153 cfwux2

As rx'd - 11:30

30 yo male 6'4 96kg

Increased weight to 40kg (90#)
9:28

65lb power snatches, 75 reps

14:33

Heartfelt sympathies to Randy's family and friends.

5'9/155/m/35
CFWU
PVC Practice
Randy was 15:45 with 120lb
Was wondering why my time seemed slow. 75lbs + bar.

38/M/6'0"/255 lbs

"Randy"
adapted to equipment on hand
75 x 80 lb sandbag power snatch

27:36

Mike #344

I think your comments are way off base. Why would I look at this website and want to just "shut up and train." I come here looking for something to complain about. Either the workout is too hard, or posted too late, or I don't like the color of the hero. Sometimes the clips don't work.

Seriously though, Mike, I agree with you 100%. I don't even THINK of the color of the hero. I just imagine his kids and wife without him.

I'd rather have all the WODs named after women, but that's not the world we live in.

35/m/195
Ran 12 min, TM 8.1
3 x CFWU
10:04
40# bar
1st time this WOD

Did my best Randy. God Bless your family.

28m/6'4"/227
WOD
12:43

Thank you for your service. My prayers are with your family and friends.

27/m/6'0"/185

as rx'ed

5:29

rock out...

24/165/5'10

7:13 as specified,

" A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality." J.F.K

Thank you,

M/40/6'2"/195

As Rx'd

8:10

Jared #352 : It would be soooo tempting to tell you to shut up and train as well, but I'll exercise restraint...

Maybe you and Duane #40 should start your own "CrossFeelings" website, where you can complain that there are no Hero WOD's honoring fallen heroes with your astrological sign.. .

Now stop whining and train!

14:10

M/22/165
Rx'd 9:30

RIP Randy

Randy, scaled up to 95lb x 75; 11:29

That was rough, but nothing compared to the pain felt by those close to you, Randy. The world is worse off with you gone.

45/180

As Rx'ed: 6:51

Rest In Peace, Randy.

M/31/186
As Rx'd

13:56

RIP

22/m/71"/155

as prescribed 18'15"

first time doing snatches like this, great work out

wod-6:04
25/m/162

m/34/70/190

9:45 w/95#
10 at a time
i dont have the tall 25# plates so i took it down to about mid shin level each rep

46/m/196

RIP Officer Simmons and my prayers are with you and your family

as rxed 6:12

32/M/6'00"/180

Thank you, Randy. And thank you to Greg and Lauren for honoring our fallen heroes with these workouts.

11:33 as rx'd

Dan D.
USSS-SA

16/m/185

7:06

RIP Randy

Limitation in gym space had us doing the wod in turns. First I did 5 reps, then Eric did 5. Took turns doing it the fastest we could. Watch finally stopped at 13:15.

Thoughts and prayers extended to Randy, his family and friends. God bless.

39/m/5'11"/170

7:35 w/ 45#

good workout and my thoughts and prayers again today to another fallen heroic crossfitter and person.
11:30 as rx'd. hands torn apart. It feels like I have stripped the fingerprints off my thumbs.
Definitely could push it harder next time. I discovered (or rather gaucoin did) that I have a bit of a donkey kick. Looks like more jump and land work required.
Note to self - remember to bring the bar from over head to mid thigh then floor to save the lower back after each rep.

35/m/182
9:45 as prescribed.

9:50.6 as Rx'd

Anthony (M/29/170)

"Randy"
75 Power Snatches, 75 pounds
5:35

Standing Box Jumps
49" (1" PR)

I was aiming for sub 5 on Randy, but lost pace on the third round. Box jumps felt good, so I attempted 50.5" but missed it a handful of times. Backed down to 49" and nailed it easily.

27/f/137
65lb power snatches, 75 reps
12:54

20/6'2/215

4:21 as Rx'd

M/27/5'10"/202

75, #75 power snatch:

4:47

I really enjoyed this one... It took me a minute to catch my breath but other wise it rocked!

6 mi run after

9:36 as Rx'd

28/m/175
7:27 as rx'd

55lb pwr snatch
75reps
11:05
I was surprised how well I did. Next time, I'll use the full weight. This wod definitely helped my snatch improve.

4 mile run after. Feels great!

RE: #216--'laconic cowboy'

Hey, LC! I live in Tempe, az.
The closest affiliate I know of in your neck o' the woods is in casa Grande
http://www.crossfitaz.typepad.com/

23 y.o. male/185 lbs

15:37. A little slower than I'd have liked, but I picked up steam and the second half went faster than the first. My hip flexors are requesting to be removed, though. Whatever Coach has planned for tomorrow is going to be "fun".

27/M/6'/185

Did yesterday's WOD today.

Sub'd MU for 8 dip's X 8 p/u

10 Rounds
Thanks to my partner Ian, for the motivation!!!

11:46
sub'd 55#

As rxed 11'00.84"
Left some blood on the bar, grossed the wife out.

Crossfit John, nicely done on the First ever rx'd wod! Great time too!

7:45

once again, thank you officer simmons, you are the real deal, a true hero. we got you from here on.

Santa Monica P.D.

#352 Jared
They are not "colored" heroes, they are heroes of color. Hilarious.

Randy -- RIP and thank you for your sacrifice.

We conducted an Iron Mike competition for our course yesterday (2 min max pushups, 2 min sit ups, 5 mile run, max chins and then max dips). I was so sore from the CF Cert my legs felt like lead!!! 84 Push ups, 91 Sit ups, 31:20 run, 23 chin ups, and 36 dips. Made up Nate from yesterday -- 12 rounds + 2 MUs. Subbed 1.5 Pood (56kg) because that was all we had. Still felt a little slow and fatigued.
LTT
(74" 178lbs 25)

5:26 after three rounds of 500m row, 20 bws, 20pu, 20 su for 9:34

30 yom, 160#
6:35

5:40

37/183/M

As Rx'd: 7:41
Ground to full extension!

concentrated on form trying to maintain intensity, had to step back and reset about every 7-10 to ensure I wasn't muscling up the weight.

God bless you and your family Randy, thanks to Coach you will never be forgotten!!!

7:12 55#'s
God Speed Randy!

36/210/M

As Rx'd: 5:55

Should not have eaten 20 minutes before doing this.

It is nice to see the positive comments and outpouring of sympathy for a true police officer. It makes the job of putting on a uniform everyday seeing that people do support what we do.

Napa Police Department

M/45/6' 225

10:09 as RX'ed

What a cardio killer! May I have another?

It's sad to see two hero workouts back to back.
These are the people that make our country great.

Rx'd
13:25

41m 232

12.43 as rx'ed

3:57 as Rx'd, this was light enough to do sort of a stiff legged power snatch.

M\43\192
As Rx'd 10:55

Thanks for keeping us safe Randy.

M\13\135
#40lbs X 75reps. 10:30

cfwu w/o pull ups or dips, Burgener warm up
11:20 as rx'd

28yo, 5'11", 169lbs

10:52, as Rx'd

Faster than I thought I'd manage. Really proud of my form throughout. Every time I do snatches, I know they're my favorite lift.

9:20

7:42 as RX

22/m/170

As rx'd

9:58

R.I.P. Off. Simmons

6:37 rx'd fought through this one for Off. Simmons.

FTPD

slade 17yom
193 6'1

as rx'd: 5:30

smack 17yom
125 5'4

45#: 5:43

RIP Officer Simmons.

55 lbs Power Snatches

forgot to look at clock when finished, but roughly 14 mins.

6:46 as rx'ed. Tough challenge mentally plus my motor just isn't there yet. Grip was a factor near the end even though I hooked it. Did 25 straight and then all sets of 5's after that.

Pre-Burgener's
Post-Speed deads, GH Raises, double unders, etc

M\40\153

As rx'ed: 18:46

Nate yesterday: 8 rounds of 8pu's, 8 dips, 4 hspu's, and 8 60# dumbbell swings.

With my condolences to Randy's family...

RIP Randy

33 m 195#

CFWU x 3 + warm-up with broomstick

As rx: 18:50

2k row wu

asrx 8:20

row 2k summers coming need to loose my winter coat. RIP brother

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

This was an interesting workout. It wasn't the cardio killer I expected. The hardest part for me was my hands hurt really bad. Thank goodness for those calluses.

11:07 as rx'd

Didn't get to this one until late today. I should have been faster - I waited too long between the broken sets.

Rx'd 10:14

29/f/110

11:34

55# power snatches

RIP randy

pre: nswux2 + burgx2
post: 8x 1 clean + 2 jerks at 95#

shoulders are fried from yesterday, traps hurt badly. bring on tomorrow.

David:

DROM + Burgener WU x 3

WOD, as Rx’d: 12 min 44 sec

Notes: Full extension and lockout at top, full reset and pull between reps.

My heartfelt condolences to the Simmons family. Rest in peace Officer Simmons.

David
CF Chattanooga

Legendary abs. 3 sets of 12 pullups and decline ring pushups.
Then "Randy."
65 lbs., 75 reps in 8:25. That was tough.

m/200/33

almost as rx'd but 85 reps (I cant count): 7:09

Sad to see more and more hero workouts.

m.33.232.33.6'4"

as rx'd 4:29

rip Randy

Jennie: 26 F 160# 5'9"
"Randy"
55# Power Snatch 75 reps
Time= 10:37

M/32/195
Navy SEAL one today;
Run 1 mile (6:09)
3 Rounds of:
10 One-arm kettlebell swing (30lbs [25]) each arm
10 One legged box jump (12-18" [24"]) each leg
Run 1 mile (8:30...hurt...)
100 Sit ups

29:05, much slower than the dudes on the SEAL web site.

5:18

m/215/29

12:25 as Rx'd

Jeff in VA (48/70"/190)
AM WOD "Nate"
Stretch/Warm-up
2 x Muscle-ups (Sub 4-PU & 4-dips for each MU)
4 x Handstand Push-ups (feet supported at nose height)
8 x 2-Pood Kettlebell swings (sub 71# DB)
8 rounds in 19:52. Rounds 4-6: PU’s were minimal jump; rounds 7-8: PU’s were jumping.
PM WOD "Randy"
Stretch/Warm-up
75# x 75 power snatches (15/15/15/15/5/5/5)
Time - 8:54

John in NY (48/68"/160)
"Randy"
Stretch/Burgener w/ Oly bar x2
77# x 75 power snatches: 12/12/7/5/5/7/5/4/3/5/5/5
Time - 9:50

m/33/175

10:00 as RX'd

Randy, thank you for your service and sacrifice. God speed.

finished in 18 minutes. Question how come my abs don't show. I eat good and been working out. Is it all about doing an amazing number of crunches?

God Bless Officer Simmons

11:15

M/31/5'7'177
As rx'd 8:26

23/m/5'8/170

25 Reps Power Snatch (75#)
1/4 Mile Sprint
25 Reps Power Snatch (75#)
1/4 Mile Sprint
25 Reps Power Snatch (75#)
1/4 Mile Sprint

Total Time: 17:50

Wow- you guys and gals out there going sub 5? Thats straight super human. i have no joy for that.

27 y/o 200lb m

as rx'ed, 8:18

RIP Randy. Very sad to see so many new hero workouts. Hooyah and fair winds, Officer Simmons.

Good day all.

9:40 Thought I could have moved quicker. Not feelin so hot.

M/42/195

9:05 as rx'd

9:08

as rxd

RIP

11:53

M/22/150

7:15
as rxd

20lb x 35 puppy workout
2:40

RIP Randy

Randy as Rx'd: 17:53

The National Law Enforcement Officer's Memorial in D.C. has two appropriate inscriptions for today:
"It's not how these men died that made them heroes, it's how they lived."
"The wicked flee when no man pursueth, but the Righteous are as bold as a lion." Proverbs 28:1

After reading about Randy in the LA Times article linked by Becca @ post #31, there's no doubt that Randy was welcomed to his eternal rest with the words, "Well done, my good and faithful servant."

His legacy will live on in the lives he touched, and the way he lived his life should give us all a goal to strive for.

RIP Officer Simmons.

bw-197

wu
pushups, situps, air squats, goodmornings, burgener wu, power snatches

wod-as rx'd
9:01 total

MC

24/F/5'8/130#

45#Power Clean---10:10

About 13:50. First time really doing snatches. Felt pretty good doing them. After playing hockey at lunch.

rx'd - 9:36

not sure why my first post didn't go through...

11:46, 55#

as rx'd 5:46

40/M/175

A great workout for another great hero. Bless them all... As RX'd: 10:07.

I posted my thoughts and prayers earlier...now the results.

50 yoa, 5'08 ...180
21'02" 75 reps at 65 lbs.

RIP

As rx'd:

10:08

38/m/150

65#
9:34

Felt good. Should have done as Rx'd -first time w/these and was too cautious.

First time posting wod.

106 x 1.5 pood kb power snatches from the floor

16:11

Thank you hero.

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

Time: 7:55 as rx'd

Debated doing the wod with 95lbs but decided to get an rx'd time recorded first. Fun workout!

RIP randy

ran 1 mile for time - 5:54

5 minutes rest, then
as Rxd

8:37

matty b

5:58

finally got this done

hard to complain, held up by a house fire.

as rx'd
7:39

55# 9:28 felt good

God's Speed, Brother.
May your wife and child remember you as a good husband & father and rest well knowing that the rest of us will remember your sacrafice.

m/29/218

8:56

(subbed 95lbs)

Evil triumphs when good men do nothing.

75#, 75 Reps as Rx'd

14:11

My prayers are with Ofc Simmons, his family, and his partner. God Bless everyone in uniform - military, FD, PD - I appreciate everything you all do!

TJ Cooper here. JSO SWAT and friends of the LAPD SWAT. Often you have shared your knowledge with me and my team. Rick, George, Mike, and others. You have our pain to mix with yours. We will get through this together. The Coach honors you and I by sharing in our pain. Randy can't go away because his name will "felt" by the Crossfit Nation over and over again.

Nice workout. Forearms are burning!

9:21 as RXed

RIP Randy... Thanks For Your Service...
As Rxed 9:00 Min + CWWUx3+3250M Rows

10:20

I took an 8 month break from crossfit because of pilot training, but I missed it too much, and I am back. I am also getting the guys in my flight hooked on it as well!

As Rx'd

8:50

as rx'd 10:46

My wife Renee has just started Crossfit and am easing her in to it.

She subbed for a 12.5Kg bar

5:26

So tired this morning, I did the wrong WOD. I did 75 power cleans using 60# in 7:30. Sadly, I did not have time after work for a do-over.

As Rx'd
5:47

as rx'd
13.o5

8:58

7:26 as rx'd

Thank you Officer Simmons. As a Los Angeles resident I am especially grateful. My most sincere condolences to the Simmons family.

M/27/5'11''/196 lbs

15:47 as rx'd

Much better than I thought I would do. My physical fitness is improving by leaps and bounds and I have only been doing crossfit for about 4 wks now. Amazing...

20f/172lb/5'6

WOD

65lb.
7:10

#344 Mike,
I think you may have bumped your head a bit. Duane's post was not a complaint or even him hoping for a fallen black hero. It was simply him sharing his view and to provoke thought, which generally works when dealing with those with good sense. I'm sorry that went over your head. Next time, try reading and digesting the message in its entirety instead of picking the pieces out that you need to make your little baseless and weak arguments. Now hush, take some of that anger and go knock out a solid Fran!!

as rx'd 13:54
Maybe my second time doing snatches, think the 1st time was a 1-1-1-1-1-1-1 and got up to a PR of 80# so 75 @ 75# in 13:54....I'll take that today but, never again. Hard to believe some of the comments some people make on this site, the people that respond to them, and the manner in which they do it.

"Randy"

75 pound Power snatch, 75 reps for time.

7:46

2 mile run

as rx'd

7:20

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 190#

CFWU 3X

Randy
as Rx'd

9:49

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

Thanks, Randy.

75 lb 75x 7:29
take THAT, Smurf!
justin 33/m/212

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/215
wod as rx'd just comin off being sick so wasnt my best effort

8:30

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

24/m/200 lbs

CFWU X3 14:32
WOD 13:25
(subbed 70# due to a very busy gym)

I got my first muscle-up tonight! I've been trying for a few months now, so I was really excited when I actually did it. Thank you, CrossFit!

75 lb powersnatch 30 reps

time not recorded.

11:15 as rx'd. 5 min ellip wu 19/19. sit ups after. hr avg 121, hr max 168.

God bless...
As rx
12:00

M/33/215

9'02"

8:22

I thought I was going to be hard today and do it with 95#... that lasted about 20 reps and I had to go down to 75. It added almost a full minute to switch out the weights. Thats what I get for showboating... :/

m 37 177

as rx'd

8:32

70-80# (can't remember if bar is 10 or 20#s, didn't re-weigh it)
30 reps - 7 mins

35/M/6-01/185

as rx'd 8:39

Randy - 6:31

38/M/6-02/185

as rx'd, 6:45

RIP my brother. Thank you for your service. To the sniper that ended this incident: Several drinks were had in your honor that night as well as drinks for Ofc. Simmons. Thanks for standing watch.

Keith
Livermore PD SWAT

14:18 for 55# Power Snatch, 75 reps

RIP

Randy, as Rx'ed, 6.19

Sub 55#
9:35

I was scared to use more weight, but I did fine. Need to try RXed weight next time. It's the full squat snatches that kill me. Got a lot of stares at the gym during this one...

75 x 75lb power snatch

12:10

m/5'11''/205

as rx'd
14:45

10:27 75 reps of 75 lbs of power snatches

I had to modify the weight; I'm still trying to iron out my form and I didn't feel like dying today.

65lbs x 75 reps

Time: 15:59

As rx...11:15...

M/30/6'4"/225

Randy as rx'd
10:00

ran 5k instead 25:00

As Rx'd 75# Power snatch, 75 reps

Time = 17:04

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

8:08

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/29/5'9"/170

9:17 as rx'd

1K run (10 min/mile)+ 1K row (2:20/500m), 2 rounds

12:36

m 35 bw 160

done at crossfit after PT. Lower back still hurting.

As rx: a very disappointing 13:09.

Pre: 5 min C2, CFWU, BWUX3

"Randy" as rx'd: 9:16

Post: cool down easy 500m row

Made 7' slosh pipe for OHS during CFWU and 3' one for sit ups and BE. Cool, but tough. I bet I'll be sore in combo with the high reps on this WOD.

28/m/189

12:49

lowered weight to 45# after first 30 to ensure these weren't turning into presses at the top.

M/35/5'10"/215

Randy as rx'd 5:59

RIP Randy

23/m/170

As RXed:

6:48 (i was gassed at the end)

RIP Randy

23yom/6'2"/220

as rx'd

7:52

my grip, especially my pinkies and ring fingers were burning like crazy during this workout

36yom/6'/200

Randy

7:25

34/234/6'3"

9:00

As Rx'd 9:47.

14:01
hands were blistered,shredded, and cracked from previous WODs,I'll cut this in half next time

F/27/5'8"/169

55# - tried 65 but it wsnt happening

10:53

WOD as rx'd. Forgot to start my watch but thought of "Randy" while working hard on snatch form to complete this workout.

RIP Officer Randy Simmons. My thought and prayers to your family and friends within LAPD SWAT. Also speedy recovery to Officer Veenstra.

Cpl. Pat "Paddy" Harker - Tulsa Police Department
Special Operations Team Member
CrossFit Tulsa

m/31/250#

7:07 after kelly 27:51

M 37 5'10" 150.5#

No barbells, subbing dumbbell power snatches.

Attempt 2x25# DB. Fail. Scaling down.
Attempt 2x20# DB. Fail. Scaling down.
Attempt 2x15# DB. Pass.

75 reps 30# (sorry, officer) DB Power Snatches.
Horrifyingly bad form = very light snatches.

12:43.70, HR: 163 avg, 180 max

As a fellow public servant (firefighter/paramedic), my heart and prayers go out to Officer Simmons and his family.

"Randy"

Pre: 400M jog, DU practice, CFWUx2, Burg WU, various barbell wu's, converted another brother firefighter to CF and started him on a modified "Nate." Pleased to say he's converted and will be doing his first "Fran" tomorrow...heh, heh.

Subbed 95#; 15:17. Avg. HR: 152. Fatigue broke my form down at times, causing me to refocus and break this down to sets of 5 after the first 40 for the sake of proper form. Brutal.

Post: Stretch!

God Bless you Randy.

Kizer/26/240ish...still :)/5'11

75 for 75:
7:10.04

Bring in on!

35lbs power snatches x 75 reps

8:12

focused on execution of form

33/M/185

4:59 as Rx'd

38/m/185

8:57

m/35/82kgs

warm up

17:30

29/m/185

As rxd: 7:45

My forearms were smoked!

Randy RIP

45 pound bar- 40 reps- not for time- working on form.

m/27/178#/5'10"

First time on this one.

65# bar, 75 reps

t = 24:51

Started out slow; unsure about form. Sped up for the last 30 or so. Almost passed out.

Boy are my shoulders sore!

As someone half your age..
as someone who is just coming around to RX'd WODs
as a relatively young officer..
as a brand spanken new SWAT operator..

Randy, it was my pleasure to push through the pain today. And although I absolutely despise snatches, this ones for you brother.

As RX'd, just about 25 minutes, forearms are TOAST!

m/30/77kgs

As rxd

8:53
forearms are toasted lightly

M34/87kg
First time doing snatch.

CFWUx3 6D 5P
BSx5

20x75 27min (should try 25kg next time)

25x3
30x3
35x3
40x3

Lel:
practice with 20kg

m/26/81kg

As rx'd

8:28

forearms got a bit toasted as well

080213:
DbSw 8x32 kg
12+2/-/-

080214 "Randy"
Power snatches 75x35 kg
5:20

as Rx'd 10:04

"Randy"
Subbed 75 KB Snatches
2 x 1 pood (16kg) KB's

Time: 6.12mins

RIP Randy

65lbs @ 35 reps

time unknown

Scaled
55# @ 50 reps.
4:38
Form good. Locking elbows.
65 or better next time.

38m/5'11/190
12:30 as rx'd

75 reps 50# PwSn
15:30

I was smoked...

M/51/165

02/14/08

Ditto the sentiments expressed above - Rest in Peace.

Warmup: 5 min. bike, 5 min. elip., 3 rd. mod. CFWU

WOD: Scaled down to 65# - 17:20. Not great, better next time, though. Power snatch form sucks.

10:55

God bless Randy. My heart and prayers go out to this family. Trust in Him, you'll see Randy again.

as rx'd
9:23

Tore a calous off of my left hand, time to make a new one.

4:12 as rx'd. All were locked out over head and fully stood up. Pacing was the way to go on this one.

34/M/134 lbs/65.5"
As required 15:20
This was my first time really doing snatches. I have tried them a bunch of times with dumbells for technique and speed and the catch.
It wasn't too bad, and my time would have been better, but my right arm has been having a twinge of pain when my grip is needed near the elbow. I had to do more broken sets for my grip more than my overall strength and conditioning. I'm looking forward to doing more snatch workouts and to work on the catch part at full drop down position. I did that after the work out and I could really feel it in my legs then more. Good Workout.
R.I.P. Randy, my thoughts and prayers go out to your family and friends.

m/28/154

CFWU X 3

67# snatches - 35reps

Wasn't worn out but lower back became so tense couldn't bend over. I don't think I was keeping my abs tight enough during the first 20.

65# 15:23 min - 1st time

7:43

used 95# - approx. 13 min

cfwux3
burgwux2

randy - 75 power snatches
80# (only had 25#bumpers and lightest bar 30#)

10,10,10, 7,3,7,7,4,3,5,2,7

rest 1min after sets of 10
30 seconds with sets of 7
15 seconds with sets of <5

13.45

44/m/160#

Did clean and jerks, as my power snatch form sucks and I tweaked my lower back on the DB snatches last week.

12:25

Practiced snatch form, practiced bar only OHS.

77# power snatches (including 1lb collars)

9:45

subbed today

2 mile run @ 13:48

as many rounds as possbile in 20 min of

30 push ups
20 back ext.
10 pull-ups
5 bw bench press
5 rope pull ups

4 rounds plus 13 push ups.

50x 45lb power snatch. good lord i suck at this exercise. somewhere in the 12min range.
form has to be better than it was 50 reps ago, though.

40/M/200#

Power Snatches
75#
5 Sets
15 Reps

10:20

RIP Randy
As Rx'd: time is negligible because was doing it in rotation with 3 other guys due to space and bar availability limitations. I would guess somewhere in the 9-10 minute range of actual work.

33 YOM 193#

5:58 as rx'd

M/190/27
11:00

36/m/230#

75 power snatches w/ 75#s

13:55
Not super fast but worked on form.
Ran 1 mile after.

30/M/5'5"/168

75# power snatches, 75 reps

7:34

then had 3 rounds of
800 meter run
50 sit ups

26/m/155

8:37 with 45# bar

I went really hard with this one (had a little bet with my crossfit friend that I could beat his time of 10:40). My legs are totally dead now.

couldnt do power snatch's due to sore knee. I did "hang" snatch's in 7:45 with 55lbs

m28/202/6"2"

5:15

75 pound Power snatch, 75 reps for time. (split 25,25,25)
BW: 182
Time: 15:43, and my form stunk, although I was trying my best. One thing that seems key is keeping the arms close to chest on way up; also making good jumps. I need coaching on this one.

Used 32kg Kettlebell. My first ever straight up WOD. I'm sold. Time 9:02

15R-15L-5R-5L-5R-5L-10L-5R-10R

subbed #55 9:10

32/F/5'10"/148#

First time for power snatch, subbed 45# bar
5:59

done on Feb. 14/08
pre-bwu
as rx'd-7:04 grip was starting to fail on ladt15 reps. Full ext of hips & legs after catch.
Post-dbl under, pull up and l-pull up practise.

46m 200#

out sick yesterday, feeling fine today

as rx'd 10:1, busted my hump to get to under 10, but not quite

good thing not full squat snatch, because I am still working on getting down there--my weakest of weak links, that I've identified, so far.

46m 200#

out sick yesterday, feeling fine today

as rx'd 10:10

good thing not full squat snatch, because I am still working on getting down there--my weakest of weak links, that I've identified, so far.

26 yom 6'2" 155#

Pre: CFWUx3
45# snatch x 10

WOD: 65# About 15 min. (no stopwatch)

as rx'd
time 4:50

42yom / 147 made up on 02/14/08

10:37 as rx'd

Floor to full lockout overhead each rep. Last 20 reps were brutal.

Post - 1.5 Pood single arm swings and TGUs also Tabata treadmill runs at 12% and 7.5mph.

Age 36
BW 184

CFWU 2x15

12:12 as Rx'd. My power snatch form is horrible! My body finds squat snatches easier to comprehend.

done yesterday (2/13/08)

breakfast: run 46 minutes = 6.1 miles

cfwu x 2

WOD:
"Randy"
75 x power snatches @ 75#
time = 17:24

wow that wuz tough. definitely wuz wishin i had used 55# about halfway thru

ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

Jeff M/38/165
wod warm up
wasnt to sure about the weight, so added a weigth vest of 40lbs

8:36
ZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZZ

35/M/148#

As rx'd:

7:45

1-20 was doing full squat snatch (oops)
21-75 power snatch
75# for 75 reps
time 18:00

My prayers for Randy's family. God Speed.

12:53

rest peacefully my brother in blue..
13:30 @ 63#'s

38/205/M

"Randy" as rx'd
7:21

May God bless his family at this time!

17:15

34/M/160

12:12

26/M/160

Pushup/Situp Warmup 20 x 3

Burgener W/U @ 45lbs

"Randy" as RX'd

10:15

Grip went south quickly.

God bless the Simmons family.

apprx. 18 min

Focus on form, approximately 25 minutes.

145/21/M

rx'd 6:05

31 y/o, 150 lbs.

Did 100 60lb. power snatches. Did not time.

Charity-
sub'd 55#
6:02

RIP Randy
Our prayers go out to his friends and family.

33 yom/195#/5'11"
Cool workout
As rx'ed 9:07

#483 Damon CFATL-

Thank you for your concern regarding potential head injuries.... I am fine but I am very worried about what's in the water you are drinking! Weak and baseless arguments? Why don't YOU re-read Duane #40's comments...talk about selfish whining.
You are whining a bit, too; typical of apologists and panderers.
You should start a "CrossFeelings" chapter in ATL.

Did Fran today, it was great! Now, go train!
P.S. I gave up being angry years ago.

39/m/175

as rx'd

8:23
Gods speed Randy

25/m/5'9"/165lbs
CFWU 3x10
11:35

m/27/6'2"/215

CFWUx3

95lb
14:30

I screwed up on the weight, but still got it done
mostly sets of 5

as rx'd

9:38

getting back in the swing of things...

Rest In Paradise brother

11.43 as rxed

48/m/156

Deepest condolences to the family of Officer Simmons. RIP sir.

Day behind on these heroes.

as rx'd, and with all due respect

7:31

"There is no nice way to arrest a potentially dangerous, combative suspect. The police are our bodyguards; our hired fists, batons and guns. We pay them to do the dirty work of protecting us. The work we're too afraid, too unskilled, or too civilized to do ourselves. We expect them to keep the bad guys out of our businesses, out of our cars, out of our houses, and out of our faces. We just don't want to see how its done."
-Charles H. Webb, Ph.D.
-------------------------------------
RIP, brother from a member of the LE family.

M/46/200

As Rx'd 19:10

as rxd, still a day behind

75 snatched with 75 pounds

11.50

60 - 1.5 Pood KB Snatches (Each arm)

Subbed weight with 110#
Finished in 3:21.

Crossfit Vancouver

28/5'10/M/180

as rx'd 4:01

Rest in peace Officer Simmons. Your brothers and sisters of the San Jose PD mourn you. I dedicate this great workout to your memory.

Sgt. Phil Garcia
SJPD

You are never forgotten Officer Simmons. This morning was for you.

6 miles, 46 minutes, 16 degree wind chill.
Full xfit warm-up.
65 reps at 65 lbs, 11:36.

Thank you for your sacrifice and inspiration.

Randy as rx'd

11:50

Actually not as bad as I thought it was going to be.

F/40/128/5'2"

Subbed 45 lbs.

13:10

God bless

as rx'd 8:58
1.5hrs of dodgeball

light wu

as rx'd 13:10

I really liked this WOD. It's just enough weight to get good at power snatches yet enough reps to wear you out. I will think of my fellow officer, Randy Simmons, every time I do it.

"Randy" scaled to 68#, 13:52

Praying for Randy's family.

9:51 As prescribed, iron weights so no dropping.

M/35/140/5'-5"/9.8%BF

This was somewhat of a skill day. 65# sub, felt my form take shape around rep 40. So much to think about on each rep. 14:54 @ home. These were fun!

m/30/77kgs

As rxd

8:53

29 yom 220#

Had to get the workout on my phone
mistakenly did power cleans not power snatches
4:37
have to make it up this weekend
RIP to Randy, thoughts and prayers to his family

m/36/170

cfwu 2x

randy
65# power snatch X 75
12:36

rest in peace, randy.

13:20

8:05

M/44/155#

9:40

Rest in Peace Officer Simmons and deepest sympathies to your family.

Thanks Randy for your service, rest in peace brother.

22/m/197

as rx'd

8:43

12:47

27 yo male 185lbs

Sub'd with Power C&J's. Finished in 12:01.

15:00

Randy,
Thank you for your service not only as an outstanding police officer but as a role model to our children. We couldn't do the WOD in a group exercise setting, so Spectrum Valencia dedicated their bootcamp workout to you today. Rest in peace. Our prayers are with you.
Jean Green

30/m/190

7:51

Did this one in the field.

45/f/143 Still working technique on these. 45# X 75, in 19:56.

as rx'd

12:00

Jeff @ work
w/ 20# Vest
7:13

15:48:01
it sounded so much easier!

that was def. a hero work out
did it twice in one hr.
first go 10 mins 56 sec
sec. go 10 mins 40 sec

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
as rx'd

12:57

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHh

M/29/190/6'2

From floor to overhead. First and last 25 reps were with the bare bar (45#), middle 25 were at 55#.

15:02

I wasn't happy with how low I was getting during the movement, so afterwards I did 50 reps of overhead squats with 45# bar. I went low and it felt great after the workout!

as rx'd
2:51
felt great

M/39/185/5'10"

9:35

Day 14 of cold/flu

Onward and upward Randy - grace and peace to the Simmons family.

&&&&&&&&&&

RIP, this was a fine tribute to a brave warrior.

Approx 11 mins. Must try harder.

55LB Power Snatch - 50 Reps
4:38

35LB - 35 Reps.
4:09

I thought this would be tougher than it was, so I paced myself too much.

17 minutes.

RIP...thank you for going in harms way.
51/M/150
65# - broken ~7's
18:26

Negligent in posting recently. As Rxd 11:20. Could probably have gone faster.

Tariq

M/42/170/70"

as rx'd

12:48

M/38/216

as rx'ed

11:56

Randy

19 min even. Don't know if form was 100% correct but today the body is feeling like I must have been doing something right.

God Bless You Randy

10m27s

as rx'd

19.56m

75 # power snatch
75 reps

Total time = 19:45 (sets of 10 & 1 set of 5)

3 sets of 10 pull-ups (9)
3 sets of 10 dips (9)
2 sets of 20 back extensions
2 sets of 20 situps
rotator cuff exercises (Y, T, W, H) 10 each

as r'xd 11:10, should have been faster

25m/168

As rxed 14:16

Did this 2/16/08
As rx'd: 10.13.92

as rx'd
8:46

RIP Randy, we give thanks for your service and our freedom.

46/m/235

scaled up to 40kg for convenience

9:58

5:29, 2nd attempt in a couple days. Done along with some fine folks from LAPD. Thanks for coming you all. It was an honor for us.

2/16/08 - 8:00 used 11 pound bar (i suck, moving up slowly and getting form right)

Thank you randy for the ultimate sacrifice.

12:50

as rx'd

6:25

Thanks for the comments yesterday bcb, but given your improvements over the last few months you are the one deserving praise.

Fair winds and following seas Officer Simmons. Your sacrifice will not be forgotten. Semper Fi.
Age 52/BW 250# "RANDY" done with PVC pipe (15:56).

CFWU
Done on 080216 after run
Randy
Broken to 25-10-10-10-10-10
9:22

CFWU X 3

as rx'd

8::45

12.30 as rx'd

65# snatch
17:27

as rx'd:
12:21
25m/243lbs

4:02
Had to go from a mid-shin hang as I was at the firehall with no plates the right size. Not sure if this made it easier or harder but the grip definately felt it not being able to touch the floor between reps.

sets broken - 50/15/10

XXXXXXXXXXXXXXXXXXXXX

12:10

XXXXXXXXXXXXXXXXXXXXX

27YOM
5'10"
195lbs

Warm-up:
800m jog, pull-ups, KB Swing and such

WOD:
As Rx'd, but with 95lbs. Time: 7:54

RIP, Randy.

8:40

40/m/187
subbed 55# and 50 reps
8:09
broken 15-10-15-10

14 min with 10lb bar

Did on RX'd day. Just catching up on posts.

13:40

1st 10 reps w/ 55 lbs.
Rest of 'em w/ 45 lbs.

8:40

145lbs/31yoa

Did this a couple days ago.

75 lb snatch x 75 reps

Time: 10:29 ( I think)

34/M/168#/6'0"

CFWU x3

WOD: "Randy" as Rx'd
(9:49)

RIP

12:43
as RX'd
15 rounds of 5

CFWUx2
Burgener warmup
11:42
20-10-10-10-10-15

CFWUx2
Burgener warmup
11:42
20-10-10-10-10-15

CFWUx2
Burgener warmup
11:42
20/10/10/10/10/15

CFWUx2
Burgener warmup
11:42

8:30 as rx'd

practiced OHS after...

CFWUx2
Burgener warmup
11:42
20-10-10-10-10-15

Sorry for the dups. I was getting posting errors. Feel free to remove all but #685/686/687

Jodi (F/29/105)
Did this on Feb. 18, 2008

Notes: used 55 pounds for snatches
Time: 9:28

CFWUx3
15:04 - good workout for working on top portion of snatches and movement, generally - very helpful

18 minutes
Started to get the hang of it by the end.

R.I.P fellow officer.
Remeber guys your last line of defence is your conditioning.Stay strong!

posted the worng time before

correct time: 10:18

As rx'd: 7:46

Shine on brother.

As Prescribed but broken into sets of 10's

1st set x25
2nd set x25
3rd set x15
4th set x10

Had a really hard time with form. Just couldn't get my ass down. My body wants to let me arms and back do all the work because of the light weight.

Time was questionable because there were three of us alternating sets - ~18 minutes

m/24/140lbs

used 65lbs - 16 min

m/34/5'9/177

CFWU-3
Burgener wu - 1

10:10

15, 10, 10, 10, 10, 10, 10

Tech pretty good getting triple extension.

43 m 215
first time doing snatches with heart and soul in it. thought i'd get 9-10 min.
14:55, know i can do better. high reps definitely help one get more efficient at these as fatigue sets in.

75 X 95# power hang snatch 17 mins

finished with 4 rounds of :
50 squats
35 push ups

16 mins

25/m/197

13:53

Forearms killing me!

43/m/165

12:36

good form, need to pick up tempo

kettlebell complexes and running drills to warm up

WOD - 5:52 as Rx'd

2 rounds for practice
5 squat snatches and 5 ohs at 85 lbs.
12 ring pullups
10 gh situps w/ 5 lbs.
7 hspu
10 gh b.e. w/ 5 lbs.
10 30 inch box jumps

Still feeling congested.

CFWU
11:15
M/47/195#/72"

As RX'd (from the floor)
3:45

MC

Did this on 2/21/08

did 5x5 deadlifts first

then Randy Rx'd 13:23

RIP Randy

Thanks!

did this on 2/21/08

did 5x5 deads first (315#)

13:23 Rx'd

RIP Randy

Thanks!

cfwux2

as rx'd but ugly
11:16

13:51

did power squat snatches
75 lbs.
sets: 10, 11x5, 10

My condolences to the family of Randy Simmons and his swat team. We are thankful for this giant of a man in our community, he will never be forgotten.

Our condolences to the family of randy simmons and his swat team. he will never be forgotten for he was a giant in our community who cared what happen to our kids.

first wod back since vegas trip...still hurtin
5:00 jump rope
cfwu x 3 w 30 pushups sub for dips
scaled wod:
45# snatch x 75 (5 sets of 15)
14:23

12:38 as rxd

As Rx'd......13:53

32/male/165

as rx'd

12:05

34 M 179

15:45

Sub 65#. Should have done the full 75

F 34 128

12:00 for 55 reps, 40#. A little heavy, should have done more reps with lower weight.

BW 133, CFWUx1, forget what else...

used 45#, 12:25

27 M 185
as Rx'd
9:58

27/m/188

3 x CFWU
as Rx'd
9:37

27/m/188
3 x CFWU
as Rx'd
9:37

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

22/M/150

8.24
Not as clean as I would have hoped

22/M/150

8.24
Not as clean as I would have hoped

31/m/6'2"/206

Did this on 2/18 after 6x3 pause squats

9:41

RIP, Randy

Phil 4:13

as rx'd apart from 30kg power snatch

11.59

Meyer- 7:58 as Rx'd
Godferey 7:54 with 55lbs
Steffen 35lbs on 2 pads 3:04
Edler 10:04 as Rx'd

As rx'd apart from 15kg power snatch
10.20

Use a higher weight next time. My second week back into crossfit, but feeling better this time.

EJJEJJJEEJEEEEJEJJEJEJEJEJJEJEJEJ
8:45
M/34/170

21:51
45 LBS BAR
USE 55 NEXT TIME

9.14 as RX'd

13:58

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
6:51

Done on 4/13.
2/3 cfwu and DU work
10:21.

First Randy 25:57 concentrated on form and technique. Hamstings were sore as hell next day

I WON'T FOR GET TO "SMILE AT A CHILD" I WILL FIND SOME CHILD TO GIVE TO FEB. 7 2009 TO COMMEMORATE THIS WONDERFUL HUMAN BEING

I am a 17 y/o male, 5`9 145

75 X Reps @ 75 pounds 7:33

without stopping and cranking out reps of 10, i felt like i could go forever. Crossfit FX TX

First time "Randy"

Rx'd 4:07

Strengthbio.com (log your workouts for free and start your community with your fellow CrossFitters)

26/M/198/6'1"

1st Attempt...this is a deceivingly hard WOD

as RX'd: 5:20

m/38/175

as rx'd 9:32

5'9" 165 25 y/o male

rx'd 7:41

RIP Randal Simmons
10:48 .. 1st attempt nice WOD

great workout
5:05

23.m.137.65"

as rx'd
10:38(PR)

19/m/170

7:25

CF warm-up x3
Burgener warm-up
WOD: as rx'd (8:00)

*This was my first CF workout in 3months...it is great to be back.

tried to do this workout in honor of our falling brother, I will keep trying. H.C Rhode Island

29/m/205

compare with my entry #347 - 14:25 2nd CF WOD ever.

Today's WOD 80# Power Snatch 75 reps for time.

7:50

First Attempt - 4:48 Rx
25yo/185lb/6ft

5:30

65lb weight, set of 20, then 10's, then finished
with a set of 15.

3:58 @ Rx