Let's go! Looking forward to it. Which will be the most popular??

Semper Fi
Never forget

well it will have to be murph

Interesting...I've only done Michael.. what to choose what to choose.

Awesome idea, probably Josh for me. Thanks for the chance to 'randomize.' Paul

There must be a list of all the hero workouts. Will someone point me in the right direction?

Thank you!

A choice???? I can't handle a CHOICE??? Coach?? I'm scared... guide me... someone.... eeeek...

gonna have to do griff, just gave blood today and shouldn't be doing much arm-work for a day or two

This should be fun. I don't suggest Tommy V if you don't have a rope. Tried it before with 400 and something towel pull-ups. Needless to say I ripped a few towels. I think I may try Jason out on a pull-up bar. Good luck to the rest of you!

To #7

http://www.crossfit.com/cf-info/excercise.html

Pick a hero from the "girls/named" wkouts!

good luck!

Awesome call for 9/11. Daniel and Josh both look tempting, think I'll try one of those.

I'm just going to pick one I've never done. I might go with JT (my lower body is still sore from Linda... is that even possible?)!

Steve: Click on the hyperlinked "Hero Workouts" in the WOD description....you can't be as new to the internet as you are to crossfit....does nobody trial and error click things anymore??

I've never done Josh and I wanted to do OHS today.

East coast loves early post.. I can go to bed now.
I will be doing Taylor for the first time.
Roger that!

Gonna go w/ JT, havent done that one yet....

Michael it is!!

Just had a sobering moment as I perused the Heroes bio's and their photos. I spent some time in silent prayer for their families and friends who have suffered more than I know for our freedom. I thank God for men and women such as these who give all for this great country. We will never forget. Thanks Coach for the reminder on 9.11

God Bless America! Never forget.

I owe a Murph. Tomorrow night is going to suck!

#8 Rob

I feel the confusion too - can't think of a better reason why I need to attend a Level One Cert (and beyond).

Hopefully the CF Community Intellect will point me in the direction of the best Hero WOD to perform.

Maybe I'll just put all the Hero WOD's in a hopper and randomly select one.

Wow!
"JT" it is. It has been ages since I have done that one.

I hate that there are so many to choose from.

this is the coolest thing i have ever seen

after a trip to Little Creek... it would have to be Murph. Have to sub my ACU Camelback for body armor, but what the heck ?? Tomorrow is going to be an insane PT day for me...

I think this is a great tribute to these heroes. I will be doing this for all our fallen heroes and for my Dad who is a Veteran. I have so much respect for him and everyone in the armed forces.
Thanks for everything that you do to keep us safe and allow us to be all that we can be.
Respectfully,
Kyle

Lets DO THIS!!

9/11/08

Should make a workout for 9/11 anyone got any ideas??

Goin for Jason for the first time.. should be fun

wow this is going to be a tough choice. It will be interesting to see if people stick to what they are good at, or if they pick one that they need work on....hhmmmm

Thank you #11

Thoughts are with all of you in the USA for tomorrow.

Josh it is for me. Have never done it and need to practice my OHS.

I almost died the last time I did "Nate." Have to try it again. Been practicing those handstand pushups. . .

I can't believe it has been seven years since 9/11. I will give it my all tomorrow in tribute to all who lost their lives or loved ones.

very fitting Coach. Bless all out there in Emergency Services and the Armed Forces.

Going to try "Randy" for the first time.

For time:
75# Power Snatch, 75 reps

Good time to practice and work on the oly lifts because I don't like them very much!

Great idea! Think I'll do a Michael (first one) since the workouts recently haven't included back extensions or situps.

caught up to Crossfit Central today on the burpee challenge by doing all 231 of them! to make it harder because i was being a slacker by avoiding the challenge I added pullups with each burpee! took all day!

M/163/50
Try the workout BADGER. It's a snapshot of hell.

cfjax Cav

as for the hero workout it will have to be MURPH. I don't know much about the other hero workouts. But once i saw the youtube clip about the "Lone Survivor" I haven't thought about that workout the same, or any other workout for that matter.

Not to be an ass, but 8 Army brothers died during the same operation (not sure if the creator of the vid knew that). And, in a personal opinion, is a work out really a "tribute"? Volunteer for something; help out at your local school for a day, drive folks to help them register to vote, serve soup at a shelter; something that postitivley effects this country. If you can do that, that is by far a better tribute than pounding pavement and slinging weights and something that validates what they served this country for.

I thought about Randy and Michael since I have never done them...Then I wrote down Michael...I then changed it to Randy. My father is a police officer with 31 years on the reserves (no pay) so I figured that I could honor him and Randy in the same day. Wish me luck on these...to say I have form would be an overstatement!

M/26/6"/165

My hero is Ken C and since September 11th is Ken's birthday (bummer of a birthday!) I'm doing whatever workout HE'S doing. What're we doing Ken? Fran? Badger? Rest day?

??
on tommy v
its 9 rope ascents meaning?
? 9rope climbs from top to bottom or 9pulls

The question I wish that I'd asked Coach and/or Lauren at the "Games" is still: "who is more responsible for shaking things up so much lately with all the new WOD's and now the shocking flexibility of a "CHOICE!?!" (ignoring the regular Mary/Cindy option). Is it Lauren or is it Coach? Or someone else entirely? Thanks, as always, to both of you for creating and serving the Crossfit community, as well as all who serve our country.

I'm going to double up.

6:00 am: Josh

5:30 pm: Griff

I cannot express the gratitude I feel for our fallen soldiers and those who are fighting for us right now. I will push and sweat tomorrow as if my life depends on it...it's the least I can do to honor all of you. Thank you for your sacrifice, we will never forget you and we will never surrender. God bless you and the loved ones left behind. You did NOT die in vain.

Now let's go get some.

I would go with Michael to complement the picture! ha ha

44/6'1"/185

late post on the lynn + back squat wod.

bench press: 16 11 10 9 7 - 53
pull ups: 41 35 33 30 29 - 168
squats: 20 25 22 25 27 - 119

total: 340

great idea on the choice of hero workout. i'll be doing josh. never done that one before.

ever since 2001 this has been a bitter sweet day for me. its my birthday and the miserable f*ck wad terrorists kinda ruined it for me. hats off to all the terrorist hunters out there. go get em.

I came up with my own hero workout to honor the memory of Shane Patton who was on the rescue team in the Lone Surivor incident. I served with his dad on team 5 back in the 80s.

3 squat snatches 135 lbs
3 muscle ups

10 rounds for time

I'm going to do that one.

Although "Murph" is my personal fav....I will go with "JT" for this WOD since my knee is all messed up.

...This is for those who have given their lives for the brotherhood of America...

Daniel, Badger or Randy...decisions, decisions.

It would be awesome if there was a seperate comment board for people to post their commentary, and this one was used to post results only.

Sena #39

Keep in mind that many people would be unaware of these heroes if it weren't for the tributes. The attention to the cause brought about by simple CrossFit workouts and minimal background information on each hero may motivate and inspire people to do exactly what you suggested.

Hopefully this link directs to the CF FAQ that answers:

"4.2. Explain the Hero Workouts"

http://www.crossfit.com/cf-info/faq.html#WOD1

God Bless America! Never Forget

I owe to all of these heros tomorrow will be a tough choice.

Never Forget, Never Forgive 9.11

i've never tried putting an entire class of cf workouts up at the same time... too much data to post - but i've configured and saved all CF heroes top 20 on the logsitall.com home page - most of these workouts have enough data so that you can pull up rankings by age group and gender.

www.logsitall.com/about_crossfitranking.asp

-bill patton

Murph for me...for some reason I think it will be easier on 9/11. GOD BLESS AMERICA!!!

sena

Whether you intended to or not, you came across as an ass!! Of course all of your suggestions are great ideas to honor those fallen soldiers and every American should consider those, but this is a FITNESS site and there are soldiers, LE, and firefighters all over the world that look to this site to motivate them and honor them with workouts that prepare them for combat and survival. You have no idea what CrossFit means to our military, police, and firefighters all of whom are the heroes of 9/11. So please don't suggest you have a better way to honor them, I think Coach and Lauren have done quite well!!

#40 Andy

great post!

Happy B-day Ken C. What does that make you now, 75?

is there a video anywhere of someone doing the Murph.

#55 thanks from all the firefighters in the military, it isn't easy and this is something we look forward to

I think Daniel sounds about right. Hurt so good.

Thanks to all the men and women in uniform.

Joe

prediction for tomorrow:
Girl workout of your choice.

#39 sena, great post! it's important to remember and honor our fallen heroes but it's more important to be a positive impact on our nation to pass on the liberties they fight and die for.

gonna do JT and hopefully start incorporating the CFE WODs. can anyone give me some advice on an average number of increase in calorie intake a day after adding CFE to the daily WODs? i currently take in 3100 a day and maintain weight. 73"/188lbs/20/M

I can't put in to words what a great idea this is for a workout on 9/11. For ALL those who have given their life (military, law enforcement, firefighters, etc.) to protect our way of life.

Check it out!
mtbakercrossfit.blogspot.com
One-heck-of-a-Bootcamp

A big thank you to all those who serve.

On another note, has anyone read "Omnivore's Dilemma"? A guy was telling me about it yesterday and it seemed like a good read. Linda got me on the first rep the other day so I'm nursing a back injury. It's a good opportunity for me to work on form and do some CrossFit brain-training.

Yes.......Hmm..Murph?.....Griff?....Badger?....
Here's a picture i keep in my head every time I do these workouts.......Thank you for your sacrifice
http://viewmorepics.myspace.com/index.cfm?fuseaction=viewImage&friendID=282603095&albumID=572439&imageID=11612323

I'm considering "Daniel" at this point. I've never done it. It will have to be modified though--my pull ups are still a work in progress after shoulder surgery in February. I'm doing surprisingly well now though!

Sena,
The heroes honored with namesake workouts were also CrossFitters.

Comment #38 i totally agree. good post.
i did murph yesterday (mixed up schedule) so resting tomorrow.
39 minutes (2 minutes off pr)

I like it.. This should become a Veteran & Memorial Day tradition.

Out of town in Nashville. Opted to go to a local affiliate & get down. GoCrossFit it was. Lindsey was very nice & a great help. The Box was sweet & is only going to get better. It was nice to throw around some Bumper plates again. Thanks.

Get some, Go again!

9/11

I'm doing tomorrow's workout in memory of Army Sgt. Bryan Brewster, killed in May 2006 in a helicopter crash in Afghanistan. His father is Louis Brewster, longtime NASCAR and NHRA writer and sports editor in Southern California.

I worked for Lou for a year, and a nicer man you could not meet. He was so proud of his son. I never met Bryan, but I like to think I know a little bit about him because I know his father.

Godspeed, Bryan. Godspeed.

Hooah.

I've got 10 guys from PSU ROTC to do the Murph in honor of our alum, his sacrifice, and his remarkable valor.

Penn State Proud!
-NLB, AROTC/NROTC

adam "smart ass" temple owl

40 freakin 4. old enough to be your dad not your grand dad! now quit screwing around and get your homework done. :)

max

forgot to give you props on your posted fran video yesterday. totally legit 2:19. i'm jealous. keep up the good work.

JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps, for time

21:40.40, all sets broken copiously

Daniel it is!

"Murph" - all the way. It was the first Crossfit workout I ever did.

Excited to give it a second go.

I'm coaching CF at 5:30 AM at my affiliate. They will be doing "Daniel", and I will as well later on with a few co-workers.

It was going to be my day of rest but what the hell, Murph it is. Last time was 31.02 going for under 28 this time.

Awesome idea.

I cant belive all those troopers are no longer with us. God bless them all.

Always remember.

All the work outs are great.

If there were a hero workout named for a Marine, I'd be all over it. How is it possible that the Air Force has one but not the Marine Corps???

I owe my boy Murph, last time I skipped the flak jacket. I think I'll try my first time with E-Sapi plates. 90 minutes of death coming up...

Semper Fidelis to all my brothers and sisters in arms.

Knock Knock.

Who's There?

9/11.

9/11 who?

You said you'd never forget!

Semper Fi.

PFC Ramirez

starting the day with 110 flight stair run

then badger in the afternoon

gonna have to be daniel for me. Can't wait to honor one of America's finest.

1st Murph: With 20# vest, partitioned Cindy style - 48:50
2nd Murph: No vest, partitioned Angie style - 57:34
3rd Murph: No vest, partitioned Cindy style - 47:38
Total time - 2:34:03 continuous clock

Hung rings for pullups. I had some bad DOMS starting this workout in my quads and elbows so I had to keep the intensity low. Not as fast as I hoped to finish but it was worth every minute.

M/25/165/6'0

JT As Rx'd

11:46

Worked on Weighted pull ups and overhead squats.

a real challege would be if someone did all the hero workouts in one day. that would be bad ass.

27 / M / 175

Oh I feel like having fun, Nate it is

2 Muscle ups
4 Hand Stand Push Ups
8 2-Pood Kettlebell swings

For 20 minutes, Max amount of sets that is!

Thinking about doing Murph or Grif, but if this Typhoon hits Okinawa running outside may become difficult.

Righteous!

How come we don't do the 3 day template anymore?

Day 1: Met Con
Day 2: Met Con/Gymnastics Movements
Day 3: Met Con/Gymnastics Movements/Weights
Day 4: Rest

MY VERY LEAST FAVORITE WOD OF ALL TIME IS "MURPH"

SO THIS IS WHAT WILL BE DONE...PAIN WILL BE MY GAIN.

FIREFIGHTER J. JOHNSON...I'LL PICK THIS ONE UP.

ROBERT S.
TUCSON, AZ.

Never forget why we fight. Never forget who and what we fight. Most of all, never forget those who do our fighting.

Thanks to every sailor, soldier, marine, and airman out there.

never forget

My Army instincts are telling me it's going to be Daniel today.

#91 Mike - I'm hoping Sinlaku hits us square in the mouth. I'll be out on the Hansen athletic field tomorrow kicking Murph come hell or high water (and there's a solid chance of both ;)

JT in 12:29
Another beautiful day at Camp Stryker

Comment #38 - Posted by: sena

I agree we can all do more but I think you could have chosen your words better. We can give more and still honor others with the effort to be our own personal best. The freedoms they gave us makes this website possible.

Don't question some one elses' patriotism or honor for giving a meaningfull tribute just because in your mind it's not enough. Nothing I coud ever do will be enough to repay the sacrifice of so many that have allowed me to live free.

My son is currently on the delayed entry prog. for the USMC.

Yes, we can all do more but you don't need to trash someone elses' tribute to make that point. Your comments were offensive.

COMMENT # 357 "JAEGER" FROM YESTERDAY.

YOU ARE FARTHER A LONG THAN I WAS AT THIS SAME TIME. THE FOLLOWING HELPED ME.

WORK ON WEIGHTED DEEP DIPS ON THE BAR AND RINGS.

PRACTICE THE ROWING MUSCLE-UP.

TAKE A BREAK...PRACTICE 2 TIMES A WEEK ONLY.

LOOK AT LOTS AND LOTS OF VIDEO!! THEN DO YOUR PRACTICE.

LOOK UP...KEEP YOUR CHIN UP!!

KEEP THE RINGS IN AND CLOSE. DON'T LET THEM OUTSIDE SHOULDER WIDTH!!

RINGS SHOULD BE IN YOUR ARM PITS...THEN START THE DIP.

THIS STUFF WORKED FOR ME AND IT'S OK NOW...YOU WILL BE DOING THIS SOON.

HOPE THIS HELPED.

ROBERT S.
TUCSON, AZ.

#98 Al, New twist to Murph with a 1 mile run/swim/run in 80 knot winds, sounds like fun. Kadena's track should be nice empty for it too!

with great respect, its randy tommorow.

#38 Sena

I find that there is a general rule about statement qualifiers that always seems to be true.

If someone starts a statement with:

1) "No offense but,"
Prepare to be offended

2) "With all due respect"
Get ready for a disrespectful statement

3) "Not to be an ass"
Watch someone make an ass out of themselves

Your heart is in the right place. You obviously feel that the sacrifices made by these heroes deserves more than a WOD named after them. But in light of the fact that they were all crossfitters, I think they would all be happy to know that we remember them often and look to them for inspiration.

I know I have a great deal of respect for the CF community and would be honored beyond words if a a WOD were named after me. If it ever happened, they would have to call it "Whimpy White Boy" or something like that :-P

Good morning to all from MCRD PARRIS ISLAND, SC. I am combining Jason and Michael together to honor those who have given thier live in support of the mission and those who serve today on the battlefront, in country and in garrison supporting the operations over there. This site is a great site. I have many work outs created of my own I throw into the mix as well. I would love to share them with everyone given the chance so we can continue the mission of crossfit and expand the variety that will continue a limitless expansion. I am a Senior Drill Instructor here at PI and find it very appealing to have the support and honor given by those who created and are part of this. I am spending the whole month honoring crossfit in return by following the site WOD until next month when I will expand the experience by adding back in my own challenges and workouts caoticly to continue the learning and variety I now accept is what will bring our military, firefighters, police, coastal rescue and emergancy medical techs the ability to perform greater presently, and provide a limitless expansion of total functional fitness. Semper Fidelis and God Bless All.

murph 37 min

"with the rising of the sun we shall remember them"

What, did we run out of pictures of Jennifer? Love me some Mike Pietragallo!

Best,

Jon

CFWU X 3 (-be, -situ)
12:13

Michael BrandX Puppies 2rnds for time.
Run 600m, 15 BE, 25 Situps
rnd 1 3:44/1:53
rnd 2 3:59/ 2:56
Time 12:33
Total Time 24:46

Murphy

33:06...

Way slow, pretty much a disgrace to Murphy, but I must admit I was choking back some tears on my runs thinking about the sacrifices of the fallen on this day.

7 years may have passed, but I don't know of anyone who will ever forget that day...

Just want to say thank you to everyone in the services here.

Well, I did the exercise named after Lt. Michael McGreevey, which consists of:

Run 800m
50 back extensions
50 situps.

1) I did more of a crunch than a situp.
2) This really kicked my tail.

Time: 27.04.78

After 7 years, I still haven't forgotten my fellow co-workers of the NYPD:

Sgt. John Coughlin
Sgt. Michael Curtin *
P.O. John D'Allara *
P.O. Vincent Danz *
P.O. Jerome Dominguez
P.O. Stephen P. Driscoll *
P.O. Mark Ellis *
P.O. Robert Fazio *
Sgt. Rodney Gillis
P.O. Ronald Kloepfer
P.O. Thomas Langone
P.O. James Leahy *
P.O. Brian McDonnell
P.O. John Perry *
P.O. Glen Pettit *
Det. Claude Richards *
Sgt. Timothy Roy *
P.O. Moira Smith *
P.O. Ramon Suarez *
P.O. Paul Talty
P.O. Santos Valentin
Det. Joseph Vigiano*
P.O. Walter Weaver

*recovered

To the other FDNY and PAPD and civilians who were murdered that day. May God grant your families and your friends peace.

Moira - Patricia gets more beautiful every day.
Jerome - I hope you are riding a Harley with unlimited gas ('cuz gas is expensive down here)
John D - A great teacher (I just wish that "someone" would have paid more attention with his driving)

Randy, scaled to 45#: 11'22"

Coach,

I certainly do not deserve to be on the WOD today.

This is an honor that should have gone to about a million other guys.

Thank you, Lauren and everyone in the community once again for your tireless effort.

For all the Heros no longer with us...

Fair Winds and Following Seas,

Mike

Badger - 41:30

Great work out but it took too long. Next time partition pull ups and squat cleans and do the cleans right in front of the pull up bar.

I want to honor "badger" today, but I am a little confused. What is a "squat clean"? or does it means 30 squats and 30 cleans? or is it a clean that goes down to the squat position then stand for the finish? I want to make sure this is right before I start today.

also, May God Bless all Americans who wear a uniform in the defense of the citizens of our great country: Armed Forces, the nations PDs&FDs, and medical professionals, as well as, all of their families. THANK YOU VERY MUCH.

doing josh,
dont really like the workout but i was there when he died (where the medivac landed not on the patrol) so i figure i owe it. good dude, hes probably in heaven right now flippin tires and drinkin beer.

I decided to do "Joshie" today. I haven't done it in a while and it's a total smoker. I used an 18 kg db and my L-pu's were off a smith machine. The L- pulls quickly turned in to one leg l-pulls and then "please God get me over the bar with my legs in front of me!" Great WOD. RIP

21 One arm db snatch 40# Right arm
21 L-pull ups
21 One arm db snatch 40# Left arm
21 L-pull ups

3 rounds for time

27:26

Hero workout

"Grace"

135 Power clean push jerk 35 rep for time

Time 5:47

Wow. To all of our heroes, fairwinds and thank you.

We'll see what Jeannie has lined up today. I agreed to workout WITH one of her girls, not train her, but compete. Should make for a great video!
I love Crossfit!
Injured and all, I am driven to do this today!

Can't wait to read the posts!

~J~
Train HardroCk!

49m/5'10"/224
warm-up: 3 x 10 sit up, push-up,tricep ext, preacher curl,back ext.,pull ups,air squat.
I'm having to adapt some things due to a continued muscle insertion problem in my shoulder.(I can no longer bench or dip) Also, due to football and being back in the classroom, I find only 3 days each week to get a decent work out. So, I adapt.
today, It was 3 x BW squat (225# at 10-8-8),DB presses laying on a stability ball 60# at 15,12,8, pull ups 4-6-6, and 135# DL for 8-7-8.
Any suggestions on the shoulder issue so that I can get back at this? I've been messing withit for 2 years now.

Here's how i'll chosse my WOD.
Go through the list.....the one that scares me the most, is the one i'll do.
i think its Murph.

M/40/183

J.T. as Rx'd

16:10

Thanks to all that serve!

f/40/140

Can't Decide!! So here's what I am doing:
Jeremy before work, Murph at lunch, and Griff at the track later this evening. I'll be ruined for tomorrow, but so freakin' what, right?
It's Hero Day!

F/38/5'6"/140

Michael (800m, 50 anchored supermans & 50 unanchored situps (3X))

22:11

M/40/5'11"/185

Michael (800m, 50 anchored supermans & 50 unanchored situps (3X))

22:12

"Nate"

AMRAP in 20 min of:
2xMuscle ups
4xHSPU
8x2-pood KB swings

9 rds + 1 MU

Doing nate today. Its look very tough.
Using 20kg kettlebell

@ #38

Sena,

While you definately have a good idea, I will have to politely disagree with you on what these Soldiers, Sailors and Airmen would think of as a good tribute.

Volunteering as you say would be a great thing, but I think you are underscoring the pride that they would feel in having a Crossfit workout named after them.

These individuals and the other Service Members that they work with make physical fitness an extremely big part of their lives. 99% of these people absolutely love what they do, and are patriotic beyond belief. Being in shape to them not only keeps them healthy, it helps them to do their jobs better, and it helps them to survive in tough situations.

While I am sure that the Firefighters and Police Officers also feel the same, I can't speak about how those people feel as I have never been one. I can however speak from a Military viewpoint.

Cheers, Wes

5'10 180lb 30 m "Josh" 8:25 21 95lb OVH Squats/42 Pullups, 15/30, 9/18 Love IT!!!!!!!!!!!!!

I was expecting a Hero wkout . . . but I didn't expect this. Coach, what a way to REMEMBER that EVERY day should be "Sept. 12th"! Remember how we all felt as Americans, bound together and unified on that day? Hoo-Rah!

remeber the hero that gave ALL of himself for a tiny piece of your freedom as you make your way through today . . .

To hell with it, doing Murph. It is really sad that I have to admit I didn't remember the date until I checked the comments for todays WOD. Silent prayer for the victims and their families.

#126 Wes

I think you hit it on the head. I also think Sena has a point about doing something to better the nation, however it's a huge deal to most of us in uniform who do CF to do any Hero workout (randy absolutely included). It's our way of paying a little bit of sustainable tribute to them. Maybe someone will go volunteer once or twice or around the harder times of the year at a shelter, but having a section of the world doing something to remember those men that can be done repeatedly keeps them fresh in our minds, and reminds us of everyone else we have lost on that and other operations. ATW!

Oh yeah, JT in 16:42 today. I never had the rings to do ring dips before so I thought I'd give it a go.

OMG I am an idiot...

I just got it, 9/11, hero... I must pull my head out of my rectum (wonder if that will pass the sensors?)

KK

Mark
JT 20:08

25/5'9"/138

Josh
15:55 with 34.5 kg OHS

Taylor
Used squat bar for HSPU all else as rxd
6:44

1st day at CrossFit Statesboro. Did 1/2 Murph (1/2 mile run; 10 rounds of 5 pull-ups, 10 push-ups, and 15 squats; 1/2 mile run). Time was 26:31.

I thought I was in OK shape for a 36 year old, but those boys smoked me!

Just glad to be here and be part of the team!

Pause Reflect Remember

"Daniel" in memory:
19:33

This felt great and I had 9/11/01 on my mind the whole time.

Driving home (6:30 am est) from CrossFit Generation I passed by a local fire company.
There were about 20 people standing around a memorial with heads bowed and at least 500 flags on the lawn. Gave me the chills.

Oh yeah, hey, Keith Olberman. YOU ARE A PR!CK.

-Michael

Knocked out the "Badger" this morning!

3 rounds of

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Time: 46min 30sec

Lovin the Cossfit!

"Victory at all costs, victory in spite of all terror, victory however long and hard the road may be; for without victory, there is no survival." W.C.

Thank You to all who make this a great country for my children to grow up in.

"Murph" it was, happy to do it.

27/6'8"/210

JT 13:52

is there a video of someone doing the Murph workout.

Lieutenant Michael McGreevy

20:15

Thank you God Bless.

did "joshie" didnt realize there was another josh.
as rx'ed 39:31. I dont ever want to do an L-pull up again.

Thank you for everyone who has and is serving their country. I'm a former U.S. Marine that served during the 9/11 events and am currently a paid firefighter in my hometown. This day means alot to us all in the military, law enforcement, and fire community. Thank you again..Semper Fi

Always remember and never forget that day. Here's to all who defend our freedom every hour of everyday. God bless and thank you.

"Nate"
As rx'd: 13 rounds

Will be doing J.T today at the gym.

Comment #80 - Posted by: Al 32M/6'1"/185
Don't complain about there not being a Marine Hero WOD...I'll keep praying there never is one.

Thank you to all the MIL/LEO/FF out there who watch over us and keep us safe.

To all those who lost their lives and loved ones seven years ago, my prayers are with you today.

"Randy"
75 Power Snatches for time (75#)

11:00

165/29/m/5.9

Michael

22:53

Godspeed

Michael, but only 1 round (8 mins, or so)

finished off with dumbell thrusters (10x, 70lbs), curls (same), some hip/leg work w/ exercise bands and some agility work

m/36/6'5"/280

"Randy"

as rx'd

6:10

god bless our troops

m/24/240

Think I'll honor Seal Jason Dale Lewis and hit up the "Jason" WOD today.

Need to get some muscle-up work in, and what better way than by honoring one of our heroes!

I always seem to have a better frame of mind when tackling a Hero workout. Seems like such a small price to pay when compared to what these Heroes have done for us!

http://www.arlingtoncemetery.net/ramcginnis.htm

Another story to remind us what the tribute workouts are about. Hooahh, Soldier! Paul

Coach,
Are the Hero workouts only limited to US troops or are other entries acceptable? Because I am in the Canadian Forces and I am putting together a Hero WOD for a good buddy of mine who perished on Sep 3rd 2006 in the Panjwaii district of the Kandhar province during Op Medusa. Last week was 2yrs after his passing and I wanted to do something to commemorate the sacrfice he made for his country.
I feel that there are a number of canadian soldiers that follow the WOD from the main website every day and I think that it would be a nice thing to have one of our own in there too. That being said, I don't want to start a trend where everyone would come up with their own hero and soon it gets out of control. I understand that you Coach are probably the one regulating and controlling who gets a hero WOD so if the Hero concept of the main website is only for US troops I'll totally understand and I will simply keep this Hero WOD to my personal list of WODs. Please get back to me.

ok, I found the answer to my own question...

2.15. What's the difference among the clean (and snatch) types?
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.

Ok, In honor of "badger" and those falledn heros who have given their ALL for us...I will sweat this through, its the least I can do.

Daniel
50 pullups
400m run
21 thrusters at 95lbs
800m run
21 thrusters at 95 lbs
400m run
50 pullups

As Rx'd 17:45
One hell of a WOD

Live Free

http://www.washingtonpost.com/wp-dyn/content/article/2008/09/10/AR2008091000030.html

Another great one and a way to remember why ...

Wow, most Hero workouts are INSANE!! I have done Michael and Griff in the past, and at least I could do them... I think I scaled Michael a little though. Recently it was my first encounter with Murph, and even cutting everything in half didn't make it any easier!! ... I would like to do one that I haven't tried yet, but they all look insane!!! :)

Shane you are a monster....3 Murphs in row?

Chino that post stopped me in my tracks...

Don't know which one i'll do, somethin scary though.

p.s. quit the squabbling over tributes, to each his/her own, show your respect how you see fit, it takes all kinds to make this place tick.

Just finished reading Generation Kill...combined with today and the obvious respect shown by the crossfit community to warriors of all kinds, this is shaping up to be a melancholy day...did Michael, subbed good mornings for back extensions...26:04. Thank you, heroes.

1/2 badger (1/2 intensity week)
15 squat cleans 45kg
15 pullups
400m run
x3

23.38

Underestimated this workout. big mistake.

It's difficult to find the words to pay the right respects to these guys. I can't even imagine what the loss must have been like for their friends and family, but with the deep sorrow must come an equal amount of pride in what all of these heroes achieved,when doing what they loved. I'm not going to tell anyone how to pay their respects because everyone has their own way. The important thing is that they are remembered.

Daniel was the WOD for me. 25:42
I never meet him and will most likely never meet his family or his friends, but I did it in honor of him and was my way of thanking him for his ability to give.

My Krav Maga school has introduced CrossFit into our Fitness program recently and our two newly certified CrossFit instructors incorporate some of the WOD's into our Krav Fitness and Krav Maga classes. I have done a modified version of the Murph a couple of times and while it's challenging, I feel like it's do-able (at least the way I modify it).

I'm traveling on business this week and woke up early thinking, maybe I'll do the Murph today because I can do it anywhere and I don't need any equipment (I do push-up's instead of pull-up's). So I looked up the WOD just to see what was posted and there were the Hero work-out's! I was so touched. After reading through each of them, I definitely had to do the Murph in honor of the Lieutenant it was named after.

Thank you so much for honoring these Hero's and posting there favorite CrossFit work-out's on your site.

In honor of "Michael".

26 minutes

Hooya!

Cool video, but for heaven sake, that video effect was annoying.

Daniel

50 Pull ups
400M
95# Thrusters 21
800M
95# Thrusters 21
400M
50 Pull ups

Time: 29:02

Did Michael as rx'd

Total: 22:14

(round 1: 6:30)
(round 2: 14:40)
(round 3: 22:14 :p)

Tommy V. at 80lbs. in 9 hours.

Semper Crossfit.

i meant i'll do it in 9 hours from now. not that it will take me 9 hours.

oh god, i hope it doesn't take 9 hours!

m/25/6'/195

I decided on Josh after a lot of thought. I lost two calouses from the pull ups. A small price to pay.
Time: 15:21

m/19/6'/210

Nate
had to sub 3 pull ups and 3 dips for one mu

6 Rounds

Did "Nate"

14 rounds, Rx'd

Tommy V in 31:07 (75# modified thruster)

Smack that rafter and yell, "Combat!" in honor of Thomas Valentine.

Semper Fi

My 12 yo son chose Michael for me...

all sit ups done on GHD

28:28

Making up a new hero wod today. Think I'll go with the 343 for all my brothers on the FDNY who gave everything 7 years ago. Three rounds for time, split into 35-20-13, except for the Squat which will be 36-21-14 (all adds up to 343).
Kettleball swings, Muscle ups, Squats, Handstand P.U., and Knees to Elbows.
Thank you to all those that gave and continue to give. Never forget.

"Karen"

19:41 Rx'd (20+ lb ball)

Daniel as rx'd.

30.35

PU's were ignant after yesterday...

Oh, and I'm m/22/6'/191

#110, Chino . . .

God Bless all of you and all of the families.

I chose "Randy" today (#65, 75 reps power snatch in 15:00), as I am PROUD COP'S WIFE : )

A big THANK YOU to all law enforcement, you guys have a thankless but absolutely necessary job protecting all of us on the front lines and maintaining our civil American society.

Comment #44 - Posted by: ken c

Holy $hit Ken, 340? That's incredible. Paul

In honor of "Randy."

As Rx'd 7:44

TO ALL THE HEROES---THANK YOU AND GOD BLESS!

"Josh"

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Time 15:59

Later, I will be doing an "IKE" workout

For Time:
-Hang Plywood over all my windows
-Evacuate

Randy as rx'd, :13::49

bw 165

"Randy"

75 lb power snatch 75 reps

8:25

I have decided to try out a home-made hero workout, in memory of the 7 aircrew who died on 22 Mar 03, when 2 Seakings of the Roayl Navy's 849 squadron collided. 3 of the 4 rounds are for the 3 with whom I served (Andy Wilson, Stretch West and Tony King). The fourth is for the others who died, but whom I never met. I simply call it "849".

4 Rounds for time:

800m
Round 1 - 49 Pullups
Round 2 - 49 Back extension
Round 3 - 49 Pressups
Round 4 - 49 Situps

In Memory of:

Lt Tony King RN
Lt Phil "Stretch" West RN
Lt Andy Wilson RN
Lt James Williams RN
Lt Phil Green RN
Lt Marc Lawrence RN
Lt Tom Mullen Adams USN

I always said I never objected to your flying pay.

24/m/250

JOSH
as rx'd

23:52

m/42/200/5'11
half mile WU
Griff 14:45 (4:23,2:58,4:41,2:41)
last time: 13:55 (3:57,2:45, 4:20, 2:52)

Thought I was doing good till I checked the times in comparison. Feeling sluggish at the start, legs a bit heavy from squats yesterday.. Recovery times from workouts slow.

JT
20:00

HSPU's w/harness assist
Ring Dps were jumpers and slow negative
I was amazed how hard the push ups were after the dips.

We forget about Jane & Joe Public who were also heroes at the 3 sites 7 yrs ago.....those folks who got caught in a bad place but still helped the less fortunate in their midst. They acted nobly and with dignity. They also put their lives on the line....you are NOT forgotten. THANK YOU!

JT as rx'd

No gas in tank. Sore all over from yesterday.

Weak effort - 33:15

Steve
M/46/171

Fran

11:58

josh:14:13

Going to do Randy, as it is the only one named after a civilian emergency worker. They don't have unlimited liability like the military, so for them to give their lives the way they did seven years ago, is to me, more worthy of rememberance than the deaths of all the soldier that followed trying to prevent another such incident from occurring.

So... I decided to do JT today despite having a strained left pectoral from yesterday's workout. Maybe not a wise choice but I wanted to do a workout with HSPUs. Haven't done too many of those in a long time.

As Rxd: 9:20 (PR)

Doing the push-ups were the hardest. Normally 21 would be easy to pound out but I was only able to do 7 in a row, then took a break for 2 - 3 seconds and pounded out some more.

paul

thanks man. i guess to give the complete story i should have included that i rested about 3 to 5 minutes between everything. i'm in the camp that says when it's a max effort you can rest as much as you want unless otherwise specified. plus i once got corrected by lynne pitts herself about it too. maybe on the next lynne i'll do it the brendan metcon way. both are good wods. thanks again.

30/M/190

I chose "Randy" as rx'd for lack of time.

11:50

Big improvement over last time where I only used 65# and my time was 12:55

I have never commented on this board other than to post my WOD's but i just came from my resistance training class and my teacher told me that the deadlift is a good exercise if your a body builder or football player but for an athlete such as a skier or figure skater it isnt a good exercise. So i just had to vent about it, sorry guys

31/m/186

JT

as rx'd

19:54

Wow, that was incredibly hard after yesterday's WOD.

I have decided on "Michael" for today's WOD. I haven't run in awhile...speaking of running, has anyone looked into Parkour or freerunning? If so, what was your experience with it? When I was younger(12), I suppose that I did it as normal outside play but as I have gotten older (35) I am interested to know if anyone has done it recently. Either email me or post, if you would.

Dedicated to all the good men and women who have lost their lives in Iraq, Afghanistan and 9/11

9 reps 11 rounds of:

SDHL #45
Barbell Thrusters #45
Burpees
Pull-ups

Time: too long

I appreciate your workout of the day for our heros. I appreciate all our military personnel our doing for us. What I don't understand is how you can put only military personnel (with one LAPD officer) on the hero workout of the day when seven years ago we lost 343 firefighters trying to save our fellow american's lives. We had two firefighters make it to the fire floor of the first world trader center tower. Why not make a workout honoring our firefighters for laying down their lives to help others?

I actually did this yesterday, but what the hell

Murph

42min 38 sec

not my PR, but considering how much beer and how many cigarettes I have smoked these past few weeks I will take it.

Been doing CrossFit for all of a 5 days - first time for MURPH, as prescribed: 45:20

Thank you to all of the figherfighters, police officers, military folks and all the rest of the heroes out there. We are safe because of what you do. I will never forget.

Today I did "Josh"

17:33

Semper Fi,
SSgt Clark

"Jason"

* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-ups

19:44 - all squats below parallel/full hip extension; all ring MUs started and ended with straight arms and no "jump off" reps.

Back from an active vacation in the Pacific NW - had a bunch of awesome workouts with nothing but my running shoes, Lifeline's Jungle Gym and occasionally some playground equipment. Those hilly terrain runs, unstable bodyweight workouts on the moving yacht, kayaking, hiking and sailing in spectacular surroundings I won't forget anytime soon.

Decision on Todays WODs after work:

JT
Griff (at hs track)
Michael (at hs track)(will sub good mornings)

Male 32 80kg

Did Nate as Rx'd.

First time i've ever done it.

14 Rounds.

From home

CFWU
crunches for situps
supermans for back
pushups for dips
no pullups

WOD
Ran a modified Griff, untimed, along the bayou.

3xcfwu +400m run

Randy: 5:12

JT

8:47

as rx'd
m/30/6'1"/200

God Bless the troops

24m/155/66"

JT as rx'd

20:00

that really sucked after the bench work the past couple days.

Josh

Scaled snatches to 20lbs.

Didn't really keep track of the time, honestly. I was kind of lost in thought while I was doing the workout.

Thank you to everyone here in the military, fire and police services.

Keep a buddy in your thoughts for me. He is in swift water rescue and is standing by on the Texas coast.

M/36/5'10"/180

"Josh"

14:44 as Rx'd.

"Griff" after work this afternoon...

#168 Spider Chick Valentine -- glad you cleared up that nine hour comment! Hahaha

Hey, it might be interesting for folks to post why specifically they have chosen their WOD today. Is it based on the movements involved, the familiarity (or lack of) of the WOD, on the story of the hero, military branch, birthplace, etc?

Thought it might be nice to read what causes CF'ers to choose these.

Get wet and sandy ~ ~ ~

Today I'll be doing the Rob Miller WOD shown in the video:

http://media.crossfit.com/cf-video/CrossFit_MillerDLRunSitupWOD.wmv

Rob Miller is a Hero to me and I've been wanting to do this one ever since I saw it posted on the main site about a year ago.

5 Rounds:
135lb Deadlift, 15 reps
Run 400m
15 GHD's

I think this WOD should be named after Rob, I'm not sure he was one yet. Double Gulp, wish me luck and thanks Rob for being such an inspiration!

Male, 17. 182 cm, 71 kg.

It's my second Crossfit workout. Man I love it!

Michael
* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups

Time: 20:27

'Michael'
21:06
people wonder how you honor someone by naming a workout after them. you are honoring their life and the hard work they put in by putting in some hard work for yourself.
I only hope I can strive to live up to the image and standard these guys set for us.
Remembering these men today helps get through another day over in baghdad, and from all the crossfit guys in Creek company, thank you to all the families who have sacrificed for our country and for supporting us during our time of need.

After watching some "Calisthenics Kingz" videos on youtube a couple of days ago, I've been dying to try bar muscleups. So I decided to go with "Jason" for the first time today. Right shoulder injury started to act up in the last set of muscleups, lost a couple of minutes to wincing in pain.

Jason - air squats and bar muscleups
21:20

Respect to Jason and all the other heros and all those risking their lives everyday to make this world a better place.

Never Forget. Gonna go with Murph. God Bless. Lets Roll!

33/F/5'10"/151

Tried "Randy" today with female Rx'd weight. Last time I did "Randy" with 75# and finished in 12:37.

Today, with 55#
5:15

F40/4'11"/110lbs
A CrossFit Edmonton original
Adam, named for my husband, designed by my husband.

Complete as many rounds as you can in 20 minutes of:

10 Push Presses, 95lbs
10 Knee Ups
10 MB Cleans, 20lbs

I used a 45 lb bar, but the rest as Rx'ed.
9 rounds plus 10 push presses and 10 knee ups.
Pukie came calling.

Adam leaves today, deploying to Haiti for humanitarian relief after Hanna and Ike. Today's our 15th anniversary.

Thanks Coach for calling attention to our local heroes in uniform.

What a fitting tribute to our soldiers and servicemen and women. I am looking forward to today's workout.

5'6 147 33yom
"nate"
full 14rds in 20min 12sec-

after thrashing of muscles via yesterdays wod this was a WOW wo but happy to do it for our "heroes!"

Nate - I had no idea. Miss ya bud, RIP and Semper Fi

Tommy V. rx'd ~1 hr.
May the Lord watch over you and bring you peace.

"Joshie"

...RIP SSG

I didn't keep time, but did 3 rds. with a 20lb kettle for the snatches.

f/25/155/5'7"

Breakfast WOD

"Josh"

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

10:01

"Randy" will be lunch WOD

"Daniel" will be dinner WOD

Wanted to do a snatch workout, so tried Randy. 25 reps at 75#, 25 @ 65#, 25 @ 45#. Much harder than I anticipated.

I was all set to do Josh. Though I was deliberating between that and JT, decided on Josh since I hadn't done it and wanted to practice ohsq's. So didn't bother bringing my rings to the gym, I wouldn't need them.

When I got to the gym ALL the squat racks were roped off, to refinish the platforms. Bummed. Didn't have rings to do JT instead, so opted for Griff as the only one I could do with lack of equipment.

Griff: 14:34

I hope they finish with the refinishing soon and get back to normal.

M/52/179
3 rounds for time: Dumbell swings (50lbs)x 20, Press (55 lbs) 40, Squats 60 = 7:09

"Micheal"- For me, nothing brings me closer to my spirit than Running. Hoboken says Thank You!

I haven't picked a hero yet, but I already decided to do 110 flights of stairs on the stair master first. This is in honor of all the men and women who went in to the WTC to get people out.

trying to organize my thoughts ...

On the way to work I passed a big crowd of Denver firefighters getting ready to climb the stairs in the Qwest tower, many of them wearing full gear (maybe all of them). I thought, cool tribute.

Sena, I think your post came across as more peevish than you intended. As a civilian posting on this site, I frequently feel that I am not contributing as much to the public good as I should be, that I am in fact living a rather selfish life, benefitting from the suffering and sacrifice of others. Reading the posts here makes me want to do better and do more, and I think that is what you were trying to say. You're right that doing a really killer workout is just not enough.

I live in a neighborhood that gets its fair share of visits from police and firefighters. The elderly couple across the street has to activate 911 every now and then. There used to be a boarding house next door where the police, paramedics and firefighters were on a first-name basis with all the inhabitants. Another family had a domestic situation where their teenage daughter basically went nuts and attacked her parents. The cops were there for hours, talking everyone down and handling the situation. I thought they did admirably, and can't imagine having the fortitude and patience to deal with that situation. For them, it was probably just a fairly routine call. And then we just had the DNC here in Denver and LEO did a great job of keeping a lid on things and keeping us all safe.

Saying "thank you" just seems pretty inadequate. But, thank you, for all you do. Thank you for making my freedom, my orderly safe quiet life possible. I would love to just spend my days reading books and working out and earning my keep around the house, and I know that is what everyone would want to do. Some of you have chosen to do so much more and I feel inspired and humbled to be in your "presence" even through the internet.

I can't imagine a better way to spend part of 9/11 than going to this website and reading everyone's thoughts. Reading the posts from Iraq and Afghanistan just gives me chills sometimes.

I guess the civvies here can also remember the guys on Flight 93 who gave a pretty good account of themselves. I feel overwhelmed emotionally and am just trying to focus on the idea that we can all do so much more and maybe that is what 9/11 means to me from now on.

Jason
As Rx'd 19:44

CFLU

STAN

11 rounds + 2 MU

Used 20 kg dumbell x 13 instead of 32 kg due to weight limitations.

Jason: 11:50

30yo/M/6'4"/208#

I also took another stab @ “Randy”. It went well, but not quite a PR. Now it’s time to rest until the Atlanta Affiliate Challenge this weekend.

Last time (75#)- 6:53
Today (77#)- 7:22

CrossFit Camp Pendleton will be doing our own HERO WOD:

"First Responder"

Dedicated to the memory of the 344 firefighters, 23 police officers of NYPD, and 37 police officers of the Port Authority who ran into a burning building when thousands were running out of it.

Start and finish with 2 Rope climbs.

4 Rounds, for time:

25 Box Jumps (24")

25 Air Squats

25 Pullups

25 Burpees

38/m/240

Micheal

26:40

First time doing Michael with GHDs - added lots of minutes to my time. 33:12

#38 Sena
Seriously that was very stupid of you to say on this site. Some of us worked down at ground zero and saw the horrific way in which the N.Y. 9/11 victims came to die. SOME of us lost someone we know and loved down there. You can honor them however you want to-whatever you do in their memory is to honor them so what does that really matter? but to criticize the way we choose to do it on this site is incredibly wrong on your part. Im guessing AND hoping that you must not be a regular here!

God bless all those serving our Country. God bless all those in Uniform! thank you for your service and keeping us safe. Be safe always!

too many hero workouts. rip gentlemen.

200 x 36# KB snatch

12:15

I'm not going to call this a "Randy", but it's the best I could do without a barbell.

I will give thanks and pray for Randy Simmons and his family.

Daniel- 18:44

Josh- 19:43

Smoked- 48 hours

#38, Sena, writes,

"And, in a personal opinion, is a work out really a "tribute"? Volunteer for something; help out at your local school for a day, drive folks to help them register to vote, serve soup at a shelter; something that postitivley effects this country. If you can do that, that is by far a better tribute than pounding pavement and slinging weights and something that validates what they served this country for."

In your hierarchy of appropriate tributes, how does the twenty-one-gun salute rate? Is it higher or lower than "pounding pavement and slinging weights," better or worse than volunteering at a soup kitchen, and why?

Attempted to do JT. Really slow on HSPUs and ring dips. Had to sub 64# shoulder presses for HSPUs on the second and third rounds.

26:08

Crossfit Kirkuk

"Griff"

Jerickson - 12:29
Schaefer - 12:32

Thought someone should show some love for SSG Travis Griffin.
Me and Schaefer are in Iraq right now and I wanted to say thanks for everyone out there honoring our fellow service members.

"Randy"

Rx (75lb x 75 power snatch)

9:24

m/43/5'9"/181

Was working at the Navy Annex

Also going to do JT.

Had a question about Elizabeth which I think I'm going to do tomorrow (trying to just wing it for a few weeks)

Are the cleans full squat cleans or are they power cleans?

And please, no arguments today over what a "tribute" is. Everyone grieves and pays respects in their own way. It is not my place or anyone else's to define what that way should be.

Thanks

Check out the 9-11 workout on Crossfitbyoverload.com. We did it this morning @ USCF (Encinitas, CA) and it's brutal... in a heroes-workout-deliciously-brutal kind of way.

I think this is a great way to pay our respect. Last month our Fire Dept lost one of our own in Iraq. I was proud to call him a friend and to honor him I made up a Hero WOD for him. It's called
"Gary"
50 walking lunges
50 pushups
400m run
50 b/w squats
50 sit-ups
400m run
50 burpees
400m run
The recruits in both the Fire and Police Academy did this WOD as their morning PT.

Oops, didn't finish my post. I was working at the Navy Annex that day and saw first hand the destruction at the Pentagon. Will never forget that day!

God Bless the brave men and women who put this country and its ideals above themselves.

23/m/194lbs

draw out of a hat
got murph ugh.
49:37 20# vest as:rx

Michael
800 M, 25BE, 25SU
800 M, 25BE, 25SU
800 M, 25BE, 25SU
21:17

"Nate"

10 rounds in 20:22

"michael"

This was my first workout for time didn't really now how hard it was gonna be finished at 29m28s not as tired as i should :/.

24/m/5'11"/189

Randy as rx'd 5:42.

Thanks to all of our service men/women, police, fire, and ems. All your hard work and sacrifice is much appreciated.

In honor of Tommy V and all the other heroes out there each and every day fighting for us, God Bless.

21:30 as Rx'd

A little burning on the shin. I'll be sure to tape it up or something next time.

M/18/185#

CFWU x 3

"Josh" as rx'd:

12:11

All sets of overhead squats were done unbroken, but the pull-ups were a struggle towards the end.

Daniel
50 pullups
400m run
21 thrusters at 95lbs
800m run
21 thrusters at 95 lbs
400m run
50 pullups

As Rx'ed, 18:46

There have been far too many pointless losses of freedom as a result of 9/11 for me to want to remember it.

I'm going to "enjoy" Griff this afternoon. The heros are worth remembering and I'm glad crossfit does in this way.. All loss of life (other than old age) is a tragity.

These old bones (older than even Ken C.) may need to rest today. Although I knew today was 9/11 I failed to look ahead as I planned the week's work-outs. We shall see.

The men and women who served and died on 9/11, and those who have served and died since in the efforts to keep each one of us safe, did and do so such that we in America may continue to live our lives in freedom. Our regular, every day lives, the ones we make our way through every regular day. Whether they be or were LEO, Firefighters, or in our Armed Services, each of them did and does go to work wherever they find themselves, doing a dangerous, some times life-threatening job, so that I may go about my day with that many fewer fears, with that many fewer dangers to personally confront. Having met so many more of you who do this these last 3 years only serves to increase my awareness and appreciation.

So what will I do today, September 11 2008? Well, I already spent a moment in silence in memory and in mourning for the civilians who lost their lives on September 11, 2001. People just like you and me, going about a regular day doing their regular things living a regular life. I reflected, and continue to reflect as I head to the office, that none among us who spends even a minute in reflection on September 11 is able to consider the life they live as regular in the same way any longer.

And so for the rest of today I will think, in each moment of my regular day, that my ability to have a regular day, today, September 11, is due in no small part to the jobs done by those who served and died on September 11, and by those who serve knowing that they may die in that service to this day. I will honor their service and their sacrifices by doing the very best that I can in the progress of my regular day, because that is what they hope for me and for each of you.

Each of us, living a regular day, free, means that each LEO, each Firefighter, and each person in the Armed Forces successfully completed their mission today.

And won.

59/m/180

"Badger" in honor of CPO Mark Carter

13 mins
30 squat cleans scaled to 65lbs
30 pull-ups
800m run (treadmill)

God Bless all who protect us.

Jason Rx

21:21

Never Forget

Josh as rxd
18:24

First Responder"

Dedicated to the memory of the 344 firefighters, 23 police officers of NYPD, and 37 police officers of the Port Authority who ran into a burning building when thousands were running out of it.

Start and finish with 2 Rope climbs.

4 Rounds, for time:

25 Box Jumps (24")

25 Air Squats

25 Pullups

25 Burpees

No rope climbs but added 25 95lb deadlift. Missed last 25 burpees. I had a class.

32/M/180

"Badger"

45:31

Thank you to all involved in the military past and present.

"Tommy V."

Rx'd

23:40

"Nate" as Rx'd - 12 rounds even (PR) I rested too much in between HSPUs. Sweat was making grip on rings and KBS really difficult. Had to stop to towel up a few times. Love the FL humidity!

almost as rx'd
did jumping muscle-ups with rings starting at at chest height

Cheryl
about 21 minutes

Dena
about 26 minutes

#39 Sena
I thought the same thing about the SOF guys that the army lost on that first helo. But the rest of your post was incorrect. When Tommy V. was honored on here with a Hero workout several members of his family including his wife posted comments thanking Coach and the CrossFit community for all they did and the inspiration that he drew from this site.

My workout was Nate. I met Nate at NSWU2 in Stuttgart and thought it a great way to pay respect to a great guy!

40/M/210/74"
9 rounds in 20:34
No muscle-ups make for a slow WOD. I did 4 ring dips and pull-ups per MU.

Wish I could have gotten more.

Forgot, a hero workout isn't any of the named workouts. I noticed some of you chose Grace. It is any of the named workouts in tribute to those TROOPS that paid the ultimate sacrifice.

"J.T." as rx 15:07 PR

Did Jason...had to do PU/Dips instead of MUs...

Started coming down with something so i kept it to 1PU/1Dip per MU.. i wimped out.

14:53...

Randy

75# power snatch, 75 reps

11:38
Grip became the issue past rep 50. Great WOD, though.

Heavy "JT"

HSPu on paralettes's
30lb weight vest

28:42

Scaled Josh

75# OHS, 21-15-9 reps
Pull-ups, 30-20-10 reps

12:35 min

M/33/204/6'0"

M 35 147 5'7

MURPH

33:05

SETS OF 5-10-15, BOTH RUNS AT 7:30 PACE

m/25/5'11"/135

Daniel
19:19
Sub 70# for thrusters.

"Nate" as rx'd-12 rds, full arm ext and hands turned out at bottom, all KB swings strait thru, HSPU strait thru to rd 8, MU singles
13 rds + 2 MU last time we did this WOD, but hands were not turned out at bottom.

SFC Daniel Crabtree

20:25
As rx'd

110* in Baghdad

29/m/5'11"/200

Decided to do Nate because I have never done it before.

As Rx'd

6 rounds

Very dissapointed. Didn't honor Nate very well.

Nate and to all our other fallen heroes around the world, RIP and thank you.

Bingo, very well said. Thank you.
Did "Randy" today, since it's the only one I've never done.
12:38

Who's the good lookin bald guy in the back ground of todays picture? :)

m/38/190/70"

Josh: 15:00 even.

#259 - bingo. Well said!

6'1 190 m28 rookie first week doing the wods
"Murph"
1 mile
100 pull ups
200 push ups
300 squats
1 mile

54 minutes

this one is second to linda.

Badger as rxd

31:11...jb

"Hardy"
5'7" 155lb. 28/m

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

9 times in 20 minutes

M/32/6`1/213

"Randy" rx`d,4:48

F/29/110
JT: 17:00

"Randy"

For time:
75# Power Snatch, 75 reps

12:09

Badger: 42:59

Cleans: 95/75/65
PU's: w/subs
800x3

32/m/210/6'5"

Michael - 21:46

M/31/6'/195
Josh
12:55

-Tommy V- RIP

As Rx'd

29,48

Daniel Crabtree with a lil extra honor thrown in.

100 Pull-ups
800 meter run
95 pound Thruster, 21 reps
1600 meter run
95 pound Thruster, 21 reps
800 meter run
100 Pull-ups

In my thoughts and thanksgivings

Did "Josh" 12:27 as rx'd. Pull ups killed me today, OHS were easy. Still not getting a complete extension at the bottom, close but not all the way.

Hoo-Yah America!!
We will never forget 9/11 or the soldiers that have given their lives since.

U.S. Navy EOD/Diver Veteran

#293...EXCELLENT! :)

My heart is sad every year at this time.

"DANIEL"
50 pull ups
400 meter run
65# thrusters, 21 reps (women rx'd weight I believe)
800 meter run
65# thrusters, 21 reps
400 meter run
50 pull ups
TIME: 21:03

Thank God for Heroes and Warriors.

Daniel
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

As Rx'd 25:47

Being a former enlisted Air Force SSGT, I want to say thank you to all the men and women serving currently away from their families and friends to give us the right and abilities that some people take for granted in today's society.

I think about you always and pray for your safety daily. Take care, be safe and always remember 9/11.

In memory of SSG Joshua Hager, I did "Josh" as Rx'd:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

19:45 (Personal Record!)

Thank you again, everyone.

mixed "Daniel" and "Murph"

50 pull-ups, 100 push-ups (10 sets 5,10 reps)
800 m
20 thrusters 95lbs
800 m
20 thrusters 95lbs
800 m
50 pull-ups, 100 push-ups

40:21

Thoughts for all anonymous heroes and victims

Daniel

28:08 as rx'ed

Murph rx'd
52:06

This was an emotional Murph to say the least.

Thank you for another regular day.

Well said (as always Bingo).

m/38YOA/5'8"/183

"Collin"
21-15-9
115#Clean and Jerk
Pullups
55# Kettlebell Swings

In Honor of SFC Collin J. Bowen Co C 1-175th Infantry. Died as of a result of his wounds on 14 March 2008. You are missed Brother.

From the men responsible for detaining Daniel Crabtree's murderer.

Daniel

M.- 18:43
C.- 19:09
C.- 21:09
C.- 21:11
J.- 23:00
B.- 23:00
A.- 24:19

I did "NATE" today in honor of 9-11. Thank you guys for all you do.

as many rds in 20 minutes
2 M.U.
4 Hand Stand Push Uos
8 K.B. Swings (2 pood)

as RX - 10 rds.

Murph in 43:32 last 1/2 mile of second mile done in pouring rain. Was debating between Murph and Michael so I let a co-worker decided she thought Murph looked tougher so that was her chose.

Daniel,

sub 75 lbs thrusters for 95

time 29:40

175 m 5'11 28
Josh
as rx'ed 7:40
At First I wanted to do Nate but then I realized that I hadnt done Josh in a while and it was also the first x-fit workout I had ever tried. I just went to the website and decided to do the workout about a year and a half ago. Well I had to scale the OHS to 65lbs back then, and all of my pullups were on the assisted machine....58:05...I was happy to cut the 50 minutes off my time. A large thank you to the Crossfit program that opened new doors for me on February 26, 2007!!!!

Daniel
(subbed rowing for running)
50 pull-ups
500m row
95 lb thruster, 21reps
1000m row
95 lb thruster, 21 reps
500m row
50 pull-ups

Time: 22:53.0

"Bsdger"

95(sub'd 75#) pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Time: 55:09

"Nate" chosen randomly
5 rounds 55# dumbell

m/35/218/5'11

"Michael"

3 rds:
Run 800 meters
50 Back Ext.
50 Sit-ups

21:01 (Each rd at 7 min, give or take a few seconds)

"Jason"

100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups

31:48

I really needed to get a lot of muscle-up work in and they are finally coming together a little.

Thank God for all those in who bravely and selflessly gave their lives for others on this day.

M 37/5'10"/180

Griff

as Rx'd on treadmill w/ 2.0 incline 14:06:53

Worked with muscle-up progressions on "Jason."

21:43.

Murph As Rx'ed

No Vest

50:04mins

10 sets of:

10 Pull-ups / 20 Push-ups / 30 Squats

Brutal 1 mile times...:S

"Daniel"
as rx'd in 21:10

the one Hero workout I've never done before...

"Randy"

6:56

We have 12 Hero WOD's

IDEA: Why don't we do a 2 week dedication to these fallen hero's 3 days on and 1 off for 2 weeks of all Hero WOD's?

I may just decide to do this on my own anyway, just wanted to post the idea for any who cared to join in.

Lieutenant Michael McGreevy

15:33 PR

With the usual unanchored crossover situps and supermans, and with sadness and gratitude. Avg HR 188, peak HR 198, rec. 51. At Soquel High track.

Randy

6m51s
Power Output
250.55 watts
0.34 horsepower
184.8 ft-lbs/sec

M 25/6'6"/215
Murph as rx'd 51:05

Josh as rx'd

12:22

"Badger"
53:45
Semper Fi

M 37/5'10"/190

Never posted a time before today.
I'm a West Covina, CA Firefighter and had to post on 9/11 in honor of all who sacrificed on this terrible day. God Bless you. All gave some, some gave all.

In honor of Nathan Hardy. 13 rounds. Kevin

I did nate. kind of a weird statement... I got 10 rounds as rx'd with bar muscle ups.

33 yom 220 bwt
bike 10 miles

griff time: 11:56 pr by 1:23

randy as rx'd time: 9:30

josh subbed 75lb ohs time: 15:18

bike 10 miles later

God bless all of you that serve and protect us whether at home or abroad. thanks to you coach for a site that pays its respects to the heroes of this world.

My WOD for today will be:

343 Burpees in memory of the 343 FDNY Firefighters

9 rounds of 11 reps of: pull ups, pushups, situps squats

For those of you that have served, are serving or will serve in our armed forces, thank you for your sacrifice and that of your families.

May the war end today, right now, this minute.

A tribute to all soldiers
http://www.youtube.com/watch?v=f6TfTC5opwc

Iraq casualties as of 9/5/08:
US 4,155
Other countries 314
Females KIA 109

Operation Enduring Freedom (Afghanistan)casualties
US 586
Other countries 375
If you would like read more information on all of these heroes, you can go to icasualties.org.

M/30/6'3"/200

Murph

54:40
Mile 1: 6:50
Mile 2: 6:20

No matter what our political opinions as a group, everyone remembers exactly what we were doing when we were attacked... just like our grandparents remember where they were when Pearl Harbor was hit. Thank you for your patriotism, and thank you to these heroes.

Cheers.

m/28/205/6'1"
Daniel as rxd, 29:47.03

Nate 10 rounds as rx'd bar muscle ups. I had done this twice before once I blew out my back the first time I only did 35lb kb swing. I felt way better today even though yesterday killed me.

Jason with a little Michael thrown in.

Total 44:32

Since I'm not allowed to run distance I thought I would spice it up a little. Jason allowed me to work on getting my right leg strength back.

100 squats 2:54
5 mu's :50 (unbroken)
50 BE 1:02
50 situps 1:23
75 squats 2:36
10 mu's 3:21 3/3/2/2
50 BE 1:09
50 Situps 1:28
50 squats 2:05
15 mu's 10:51 3 sets of 2's 9 singles
50 BE 1:04
50 Situps 1:19
25 squats 1:01
20 mu's 13:22(7 mu's(singles) 39 pullups 39 ring dips 15/12/12 pu's dips 5/5/5/4/4/4/4/4/4)
50 Double unders

Seven years ago today I lost many colleagues in the UAL crashes. I also lost a good friend and his brother in the twin towers and was saved from losing another one by virtue of a dentist appointment. Additionally, a friend lost both parents in the fields of Pennsylvania, just after the birth of her first child.

After 10 years active duty in the Navy and many years of reckless living, I consider myself fortunate to be alive today and to be able to honor these and all "true heroes" by performing this workout. If only the media would read these men's bio's before they assign the term "Hero" to those that have given and accomplished so little.

There is a statue in my town honoring one of Lt Murphy's team (PO2 Danny Dietz) and hopefully he too will soon be awarded the Medal Of Honor.

This is a link to a web site giving the biographies of all Seals killed in these wars.

http://www.navyseals.com/danny-p-dietz

Total 44:32

28/m/191

Went with J.T. because my HSPUs are a glaring weakness.

24:23

as rx'd

Did JT. 12:40 as rx'd. About 6 missed HSPU, due to falling from the wall. Ring dips felt okay, sets of 2 for most.

"Michael"

as rx'd 36:05 pr 1st time

God Bless our troops

"JT"

9:38

Going back over soon and was looking for those travel kettlebells. Could anyone do me a solid and point me in the general direction?

21/m/6'5"/200

Back-to-back Josh and Griff!!!

Josh- 14:05
90 lb OH squat 21, 15, 9
Med. Band Pullps 42, 30, 15

Griff- 11:40
800 m run
400 m backwards run
2x

Nate
7 rds + 2 MUs as rx'd

Nate, this one is for you:
10 rounds... the dumbbell swings got to me in the end.

125/F/33

1/2 Murph...
- 25 pull ups (elbow injury)

21:00 Minutes

Looking forward to "Recon" today:

Run 400m
25 Squats
Run 800m
25 Pullups
Run 400m
25 Pushups
Run 800m
25 Steps, Walking Lunge
Run 400m
25 Kettlebell Swings (1 Pood)

2 rounds for time!

"Randy"

9:23 minutes

Used two 40lb dbs.

m/140lbs/41yo

J.T.

5:04 Rx

CFNF

Semper Fi

Did 'Daniel' today: 24:56

Felt rough, but well worth it to honor our fallen hero.

#44 Ken C: I can relate to your first comment as it is my Birthday also.

It is also twelve weeks to the day since being shot during SWAT training. Was hoping to get released back to work today but I don't think that's going to happen. Seems the doctors are a little leary sending guys back in the field with titanium in their faces. Oh well just keep training to get back in shape.

Did "nate" for the first time: as Rx'd 9 rds

I picked "Randy"

11:31

M/6'3"/265/40 yrs old

"Josh" as rx'd 21min, 6 sec.

43yom / 150

decided on "Josh" today since it's been about 18 months since I had last done this one.

7:59 as rx'd

#335 Frank...let me know if you hear anything! Last I checked, the only company that makes them was coming out with a newer model so they stopped selling the older model.

Nate:

2 muscle ups
4 HSPU
45lb kettlebell swing

15 Rounds in 20 minutes.
I love muscle ups, cant wait to do 30 for time.

Respect.

35/M/79kg

Badger:

31:40

M/6'/193/29

"Daniel"

subbed #65 for thrusters, 35 pullups

22:06

"Josh" as Rxed 8:09 (PB by 1:36)

Cheers, kempie

Video gave me a headache.

#335 Frank...here's a link for a travel kettle

http://www.performbetter.com/detail.aspx_Q_ID_E_5321_A_CategoryID_E_420

It's 150$ though...

m/23/6'3/222

Michael
As Rx'd

21:37

35yom/170#

"Murph"

A good day to do go for it. Had to scale it too:

1 mile run
100 pull-ups
100 push-ups
100 squats
1 mile run

47:59

Crisp and clear evening here in my backyard.

As a proud Army officer I had to do one for my fellow Soldiers so I chose "Joshie". That is a but kicker, as RX'd 43:29. Pull ups killed me, but these guys earned it.

No named workout, just did this hard and fast for all the Marines I have known over the last 28 years who have been killed or wounded in the line of duty, including
1stLt Scott Sommerhoff, Beirut 1983
1stLt Steve Leslie, Arabian Gulf 1987
Sgt Don White, Guam 1944
and many others.
20 burpees
5 pullups
15 burpees
10 pullups
10 burpees
15 pullups
5 burpees
20 pullups
Scott and I were buddies at TBS. He made me laugh harder than just about anyone I've known.
Steve and I were workout partners in Pensacola. He was a state champion wrestler at Colgate. Every Saturday we would PT till we dropped, started with a run, then swam, then boxed, then wrestled, usually finished up with tennis.
Don White was my father-in-law. He fought through the entire Pacific campaign, wounded on Guam. Fought at Chosin during the Korean war. Retired as a Sergeant Major in '66.
Because I think of each of them every day, because they inspire me, because they enrich my life I name them heros. Semper fidelis.

M/23/6'1"/180

Randy: 4:49

-and-

Josh: 5:36

Josh

14:56 with 75lbs OHS

Come on up for the Rising

Josh it is.

M/31/5'4/150
Chose Michael, modified it to 1000m row instead of 800m run due to the flooding we were having down in PI from the rain today; 20:34. Legs were very heavy from yesterday's WOD. Love the concept for today's WOD.

23/148

"Hybrid Randy"

40- 70# KB Snatches(alternating 5/arm)

40- 75# Barbell power snatches

7:16

jt: 10:28 w/ feet on low bar for balance

followed up by 1/2 griff and pull up ladder

age 18 bw 170
jt
12:00 as rx'd
went down to 25# plate for handstands

So, as I posted earlier, I hurt my back because I'm an idiot and I'm doing some brainercize today. I wear Vibram FiveFingers and I really like them and the principle behind them. I just found some new shoes that are supposed to be the "anti-shoe". I don't know what to think about them. Check 'em out.

http://www.swissmasaius.com/

Did the Crabtree as Px'd 35:25

Decided to do the manly Murph...

Way through the routine when it was sucking, I remembered that Lt. Murphy called this his "body armor" exercise. It gave me motivation to sweat more in honor of my fallen brother.

10 Sets of 10 pullups, 20 pushups and 30 squats

Can't find watch, so no idea of the time.

Semper Fi

"JT"

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

17:32

m/188/73"/29
SSG Joshua Hager
As Rx'd 27:18

Michael
Run .5 mi
35 Sit-ups
35 back extensions

Split 1 - 09:17
Split 2 - 10:29
Split 3 - 11:06

Total - 30:53, a little slower than last time I did Michael

JT.

Couldn't do a thing cuz chest was so sore from yesterday's WOD. Lactic acid!!

Ended up doing a largely scaled JT.

21-15-9 of:
Push-press (45#)
Assisted Bar dips
Push-ups, barely finished rd 1.

Time all buggered up, but it was sub 10 and it hurt.

Daniel

25 kg thruster, jpn pullups
accidentally ran 500 m in the last round, a bit tired and confused I guess

25:35

M/47/190/5'11"

"Murph"

46:06 as Rx'd, no extra weight

Michael,
23.38, performed in waltham, used real back extension machine (broken sets xcept last one), situps w/towell.

22-224
Randyish
70 lb kb 40 reps, 75lb barbell 40 reps
5:30

Michael as rx'd

Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 20:30

JT modified
HSPU feet on Smith machine bar
reg. dips

10:40

WU .5 mi. walk on treadmill
400 m sprint
Oly bar thrusters and PU
WOD
18:44

In honor of Lt. Michael Murphy

54:33 with 20 lb. tactical vest and boots.

God bless the U.S. Military and their families!!

Chose "Michael" because of the wrist.

Time: 17:04.

Subbed rowing for running, for I work in a globo gym. Back extensions done some half ass back extension machine. Sit-ups done on the ground.

m/33/5'4"/145

"JT"

As rx'd

14:30

First round in about 2 mins. Things began to slow down rather handily from there. Chest definitely sore from yesterday.

343 Burpees
343 Double Unders

Jonathan
LAFD

Randy

As Rxed: 23.46

30M/5'6"/163#

Josh: 13:50 as Rx'd

Disapointed with my effort today. I know I can get sub 10:00.

I will never let go of that little piece of my soul that was bruised on 9/11. In memory.

Randy

50# power snatches - 75 reps

10:40

Thank you to all who serve, you are appreciated more than you know. Also thanks to the Glassmans for a providing the wonderful program and website that allows this community to flourish.

subbed

15 Kb swings 1.5pd
run around block 700m ish
3 rounds 19:30

HERO DAY

Lieutenant Michael McGreevy

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

JOHN 20:15

DAVE 15:44

NEIL 19:30

MIKE 24:45

Thank you God Bless.

30/M/180

Daniel as rx'd: 21:35.

I hope I don't get any grief for this. I did the 300 workout. C'mon, the Spartans were heroes...right? The workout and movie is what brought CrossFit to my attention (yes I know Gym Jones is no longer a CrossFit affiliate). The CrossFit article in M&F then got me totally hooked. Anyways, last time I did the 300 workout was in May. My previous pr was 19:59. Set a new pr today at 17:59.

Joshie as rx'ed

Joe - 32:13
Paul - 33:23

'Josh'

17:30

75lb OHS. Pull-ups were slow.

m/28/190/6'3"
Nate
10 rounds. 2 pood kb swings hurt. 2 better than last time.

Michael
800 m
50 ab mat crunch
50 good mornings

30:26

Randy:

9:39

Don't have my #15 bumpers yet (I've ordered them but they haven't arrived yet - I'm convinced kraiberg hates me), so I pulled from mid-shin to approximate the correct starting height.

it was between Badger and Josh. Badger won out, I didn't

I was only able to do 2 of the 3 rounds before I got light headed and almost passed out.

95# Squat Clean - 30
Pull Ups - 30
800 m run (treadmill)
x2

38:20

m/36/190

JT

as rx'd

15m42s

«RANDY»

FOR TIME:
75 lbs power snatch, 75 reps

Total Time: 24:54

This one goes for the fallen, but not forgotten, heroes and all who died 7 years ago on this tragic day.

36yom/6'/200

Michael

31:49

If you're fighting, I hope you get to kill one of those POS terrorists today. Cheers

Griff

18:09

m/40/205/67"

"Randy" as rx'd: 6:31

The tribute is in naming a WOD after a crossfitter who lost their life in service of others. They've earned the honor.

47 / 172

My Hero for the day was Josh.

as rx'd -- 12:40

For those of you in the military, police, fire, and the rest that protect us, thank you.

Randy

14:35

M/25/5'10/217

To all that have made a sacrifice for our country,Thank You.

After my terrible experience following yesterday's WOD, I was considering taking it easy today. Then I woke up and realized what day it was and decided to do Murph.

Only the second time I've done it, but halfway through I was getting my ass kicked. I realized what day it was and thought of all the people who have made this country what it is and protected it and its people and I bitched out myself for being such a wuss. Finished in 38:55, 45 seconds faster than my first time.

Partitioned 10-20-30 for first half, 5-10-15 for second half.

M/22/6'/164

Great 9/11 WOD. Glad to try "Murph" again since I did the 100/200/300 reps strict the first time I tried it. Over 12 minute improvement because of it!

Time = 37:08 (PR)

45/M/6'/180 9/11 WOD OF CHOICE

MURPH AS RX'D TIME: 34:36!! BIG PR BY ABOUT 8 MIN.

I READ THE AUGUST MURPH AND DIDN'T KNOW WE COULD PROPORTION THE MEAT OF THIS THING...SO HERE IS HOW I DID IT:

1 MILE RUN THEN

KIPPING PULL-UPS CHIN ABOVE BAR-10 REPS
PUSH-UPS CHEST TO FLOOR-25 REPS
AIR SQUATS ASS TO D-BALL-50 REPS

REPEATED THESE SETS UNTIL ALL 100, 200, 300 REPS WERE DONE THEN

1 MILE RUN.

PROPORTIONING MAKES A B I G DIFFERENCS IN TIME!

THE LAST MILE WAS STILL JUST BRUTAL.

JIU-JITSU TONIGHT...FIGHTING!

TUESDAY'S GONE

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

"Randy"

10:55

Didn't pat attention to WO description and ended up doing hanging full squat snatches instead of power snatchs.

2 down , 1 to go

34yom/168/6'0"

Joshie as Rx'd: 55:45

31yof/126/5'6"

Michael as rx'd: 26:33 (PR)

m/29/189

Joshie
As rx'd 32:49

NATE

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

M/29/220/6'1

Iron Woody Resistance Bands Muscle Up(black+green)
Iron Woody Resistance Band(green) HSPU
1.5 Pood so increased to 12 swings (American Of course)

=6 Rounds

a lot of time wasted getting in and out of the bands but it's worth it to get that ROM on the HSPUs and false grip on the MU.

It was a hard choice; I was in 2ID and I was in Ramadi, but sorry "Josh." "Nate" allowed me to use every piece of my specialized Cross fit gear I have here in the sand box and I needed to work on my MUs, so Nate might be my new favorite Hero workout...and Mrs. Hardy and Parker I wish it never existed. I am sorry for your lose but I am so proud of you and your husband.

Folks, remember when you talk about these workouts you are talking about a man's life...show some respect.

Lest We Forget...

Murph as rx'd...56:26
did mile, then 10 x (10 PU, 20 pushups, 30 squats)
disappointed with the time big time, all of the 5 and 10 second breaks add up when its over 10 sets. Next time will partition differently. First time attempting Murph, it was mentally taxing more than physically, I think.

I picked Murph: time 50 min and 46 sec.

37M/5'10"/165#

Warm-up: 100 SU + 50 DU; CFWU (minus PU & dips) - 3 rnds; Burgener WU.

Daniel as Rx: 22:47

Cool-down: foam roll.

Strict pull-ups; road course runs; thruster squats to 11-inch box.

Wanted to go tommy v, josh or joshie, but was limited by my hotel room. Used two chairs for dips and went with jt. Doubled the dips cause no rings. Chairs were pretty unstable though, the rest as rx'd.
1534, God bless our soldiers and their families

M/33/6'/228#

>

Time 29:28

Thank You Brother....

Jamie
WFFD, TX

M/28/175/75

"Michael"

3 rounds for time of:

run 800
50 back extensions
50 sit ups

Time: 22'09. Just over my pr of 21'59, a bit disappointing. Well, all the more reason to be better next time.

30yo M 175lb 5’10”
CFWU x 3; 5 pull ups, 5 ring dips per round.
Overhead squat 45lbs x 5-5 65lbs x 5 75lbs x 3 85lbs x 2.

“Josh”
For time:
95lb Overhead squat, 21 reps: 20,1
42 Pull-ups: 42 broken
95lb Overhead squat, 15 reps: 10,5
30 Pull-ups: 30 broken
95lb Overhead squat, 9 reps: 9
18 Pull-ups 18 broken
Time: 17:09

Foam roll after
Compared to 070226: 31:05 with 65lb Overhead squats

I think I will go with "murph"
Sounds like pain.
I love it!

Completed over a month of Xfit and haven't posted because of... well embarrassment of how I have lost my USMC shape. But today we honor brave warriors of our generation, so....

Badger
45:27
jumping pullups

M/24/210#
"T.J."
11:34
"Michael"
29:00
"Griff"
15:09
"Tommy V"
29:15

R.I.P. Brothers

M/18/5'10"/161

JT as rx'd

13:52

Did the Murph 40:35. God Bless America and all the brave Men and Women who serve our Great Country and gave the ultimate sacrifice. Our freedom would not be possible without you.

In honor of Micheal McGreevy.

3 rds. -run 800 meters; -50 back ext.; -50 sit-ups.

rd 1. 7:27 rd 2. 8:03 rd 3. 10:58
total @ end rd 3- 26:28

Time INCLUDES breaks taken between rounds. roughly 1 minute between rd 1 & 2 and 2 min. between 3 & 4.

I think that this is a fantastic way to remember those that have paid the ultimate. Reading through the post and seeing these guys names over and over ensures that they are not forgotten. I noticed that many of these names were from a SEAL team who's story that day involved much heroism. I met one of the men involved while I was in Afghanistan in 2005.

Did this WOD at CrossFit Camp Pendleton. It was created by StrikeFO and was and AWESOME tribute WOD. Alot of vivid imagery and emotions were used to get to the finish:

"First Responder"

Dedicated to the memory of the 344 firefighters, 23 police officers of NYPD, and 37 police officers of the Port Authority who ran into a burning building when thousands were running out of it.

Start and finish with 2 Rope climbs.

4 Rounds, for time:
25 Box Jumps (24")
25 Air Squats
25 Pullups
25 Burpees

My Time: 41:20

I chose "Murph."

I did the workout in long pants and with the 20 Lb. body armor.

Finished in 1 hour 7 minutes.

I have a question for the others who have done "Murph." Today I did everything in order(all the pull ups, then all the push ups, then all the squats). I was thinking that I could probably finish at least 20 minutes faster if I broke it into 10 sets of 10 pull ups, 20 push ups, and 30 squats. Have any of you tried this, and if so, how much of a difference did it make?

Thank You.

9/11. Never Forget!

"JT"
21:26

I did "Daniel" in honor of Army Sgt. Bryan Brewster, killed in May 2006 in Afghanistan.

My first "Daniel", as Rx'd = 45:02.

Rest in peace, Bryan.

Morning:
Grace: 5:41, first time as rx'd. PR

Afternoon:
Nate: 11 Rounds (+2+4+7). PR

Chose "Nate." Have never done it before because I could never do muscle ups until recently.

Finished eight (8) complete rounds. I could not get the two (2) M.U.'s in the ninth round, so I completed the HSPU's and KB swings, still under time. Frustrated about last two (2) M.U.'s.

"I pledge allegiance to the United States of America..."

Michael

Recently finished lone survivor. Intense. This workout was toouuuuuughhhhhhh, but I kept coming back to images of those men scrambling through the Afhgan highlands with bullets and bombs exploding all around them and I couldn't stop.

We didn't time it, somebody forgot to push start on the stop watch, but it doesn't matter. It is an honor to get blasted by a workout named after these men.

did murph today
53min.
pushed as hard as i could

a mixture of a few:
100 squats
10 each: assisted pullups, chair dips
20 back ext
75 squats
10 each: assisted pull ups, chair dips
20 back ext
50 squats
10 each: assisted pull ups, chair dips
20 back ext
25 squats
10 each: assisted pull ups, chair dips
20 back ext

around 15min

M/24
Bwt:195

"Randy"

Rx'd 5:58

In honor of all the men and women out protecting us near and far today. Lost count and did I think like an extra 5 or 6 reps. No problem though my offical training partner wasnt there to count. Shes on call today for the Seattle FD and I couldnt be any prouder of her, be safe babe. Still wanted to go faster, having trouble getting off toilet after 95 bodyweight squats yesterday. Thanks Coach

"Jason"

35:17

Horrible time. Wrists started bleeding by last round of muscle ups.

Then did "Griff" right after.

13:37

Going to do "J.T." tonight. Wanted to do 3 Hero WODs today.

Daniel as rx'd

24:38

m/31/200#

Daniel as rx'd

21:15

"Michael"
as rx'd - 23.33

Bwt: 137

Did Josh as rx'd today, haven't done it before

4:22

All unbroken but it definitely hurt. Thank you to all who serve our country!

m/30/6/220

Picked "Griff" since I could do it at home.

Total: 15:30

800 (FW)- 4:27
400 (BW) - 3:17
800 (FW)- 4:38
400 (BW)- 3:12

PR by 1:29

Last time was about 1 month and 20 pounds ago at the track. I ran this one at home on the road.

45/180

Josh in 7:06

Nice job, Chris. At 4:22 I was somewhere in the middle of 30 pull ups.

David
M - 33 - 5'10" - 178# BW

DROM warm up
50 Double unders

"J.T." as rx'd: 26:50

Post WOD: Burpees x 10

Notes: I could not choose so I drew the WOD from a hat. I selected J.T. which was awesome because it was the first time that I've got a chance to do it as rx'd!

100 day burpee challenge, day 10 completed.

THANK YOU COACH FOR POSTING A HERO WOD TODAY!

NATE

14 rds + 2 muscle ups

2 muscle ups, no prob
4 HSPU's, difficult towards the end
8 dumbell swings, hellish, definately the limiting factor on this one!

Done using a 60lb dumbell due to me not being able to get my hands around the weights on the 70lb one. Does anyone else have this prob? Either way, I think the extra 10lbs would have been a killer so in a way I'm glad to have small hands!

Going to do Tommy V tonight: Thanks to all who serve, and their families.
f/27/128

CFWU- minus pu's
"Nate" w/ mods:
8 Pull up's
4 Hspu's
8 kettlebell swing's 17.5lbs

12 rounds in 20 min.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

JT 24:39
i really need to get back into HSPU's, i felt like letting lunch loose once or twice. ha

btw, i still think sena's point was good. i think he could have said more. i feel very proud as a member of our armed forces that there are so many people who remember our fallen by doing these WODs. however, how politically correct are we today that it "OFFENDS" us when someone believes we should be a little more proactive in our observance of 9/11 and tribute to our fallen brothers and sisters?!

Daniel

26:55

Awhile ago I read "Lone Survivor." I had no idea Murph was named for one of the SEALs until I read most of this thread. In honor of him, I huffed, puffed, almost puked, squat, kept an accurate count, and did my best to treat myself like I was at BUDs. Those men are true heroes.

Murph - as RX'd

48:32

Side note, I am now convinced my drive way is a LOT longer than a 1/4 mile, haha. After clocking it out I did 1.4 miles each time instead of just one mile.

Daniel as Rx'd

25:36

Bwt 139

"Daniel" as Rx'd

22 min

Did "Josh" in honor of all the heroes, including Justin Whiting, 5th SFG, KIA 19 JAN 08

10:34 (PR)

29yom 5'10" 220

28/M/200

Did Griff Today 14:05
Running backwards is tuff

finished 60% of "murph" before getting side tracked... thinking ouf going back out tonight for "Nate"

Murph

no vest

38:58

BW 173

Did Josh as rx'd

5:51

28/m/185

"Michael" as rx'd 1st time

Back Ext. on Exercise ball

23:44

M/40/185

Josh, as rx'd

11:05

More better faster

Murph

Treadmill

47:55

"Daniel":

* 50 Pull-ups
* 400 meter run
* 65 pound Thruster, 21 reps
* 800 meter run
* 65 pound Thruster, 21 reps
* 400 meter run
* 50 Pull-ups

Subbed 65lb Thrusters instead of 95lb.

33:26

I did Joshie! It was incredibly hard for me, but I learned a lot.

Scaled to a 12lbs dumbbell and did jumping pull-ups
36:30

My snatch form needs work. Apparently I am starting from a full squat as apposed to more of a dead-lift position.
I guess it should start in a more DL position and than catch it in a squat to stand. I will look forward to trying this again.
Thanks for the choice :)

45/76"/190

Daniel

50 Pull-ups
400 meter run (subbed 150 rope skip singles)
95 pound Thruster, 21 reps
800 meter run (subbed 300 rope skip singles)
95 pound Thruster, 21 reps
400 meter run (subbed 150 rope skip singles)
50 Pull-ups

24:41

"Jason" 23:57
With Respect

Randy
75, 55# Power Snatches in 12:22

27/m/181

Hero WOD - "Josh"
As rx'd
8:47

Nate
13 rounds with 2 seconds to spare.

Since this is my 60th birthday I did my birthday workout that I've been doing (if I'm in halfway decent shape) for almost 30 years...

Bench Press BdyWt x MaxReps = 205x8
Back Squat BdyWt x MaxReps = 205x15
Deadlift BdyWt x MaxReps = 205x25 (no resting)
Pullup MaxReps = 9 (non-kipping, full range and controlled)

The only thing that's down over 30 years is my bench (I used to compete in Powerlifting competitions) as I do no specialization on them.

I don't really do these (exercises of MaxReps x bodyweight) during the year so this is a good annual test for me.

I was on track to do much better than this but 10+ weeks ago I pulled a back muscle and I'm just not patient enough to let it fully heal.

I'm looking forward to next year and blowing away my all time bests.

29/f/113

josh-

11:47

65# OHS
kipping pull-ups

needed to work on OHS so chose this one

pre: wux2
post: 3x25 ghd sit-ups

p.s. happy birfday ken c! :-)

hope you are having a great day!

It was very hard to decide what my hero workout would be. So, i combined 2 of them.

Here is my (buttercup) version of Griff & Michael:

2 Rounds (was shooting for 3 but ran out of time):
Run 800 meters (2x track at Y)
Run 400 meters backwards (1x track at Y)
30 back extensions
30 situps

Round 1: 7 minutes
Round 2: 8 minutes

And boy were my hamstrings screaming! Ouch!

10 burpees for the challenge.

Shoulder still hurts a little but better. Everything else kinda hurts a little bit too.

Joshie

28:12
Only did 2 rounds

Josh 9.15 (0.46/2.37, 0.46/2.58, 0.28/1.39)

Feb 23, 2008, 10.48 (1/2.56, 1.11/3.18,0.50/1.33)

Feb 26, 2007, 13.18

Failure of hand strength is the weakness that slows me most at this point w the pullups.

Hooahh SGT Hager! Paul

It was a glorious day in Vancouver today - too beautiful to be inside a gym so I did a local hike called the Grouse Grind to honour those that went up when everyone else was running down.

Grouse Grind
Length: 2.9km (1.8miles)
Elevation gain: 853m (2,800ft)
Total stairs: 2,830

Time: 1:13:03. Avg HR: 171 Max HR: 185
Last time (Aug 2): 1:17:42. Thanks CrossFit!

If my legs don't seize up in the next couple of hours I will do a modified "Michael" this evening at the nearby high school track.

36/m - Santee, CA

Josh (with broken pull-ups): 31:34

My hero: Nate.
As many many rounds in 20 minutes as possible of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I completed 7 rounds in the alloted 20 minutes. Had to substitute 3 pull ups plus 3 dips for each muscle up, the rest was as perscribed. I think I could have done better but I am definately still feeling yesterdays WOD.

I Chose "Randy"
75# Power Snatches, 75 reps for time:

12:04

26m/159lbs

Randy rxed 11:00

Broomstick OHS for WU

"Josh"
As rx'd
Time: 18:59

First time doing this one. Gave it everything I have in memory of all those who gave their lives that day and for all those who have made the ultimate sacrifice since then. RIP Brothers and Sisters, we have the watch.

Chad
Alma Fire and Rescue

noticed someone else did 9 rounds of 11 reps, so we did the same.

9 rounds of 11 reps:
Clean & Jerk, 95#
Burpee pullups
run 200m with 20# med ball after each round

55:06
an absolute marathon

24/m/5'8"/150

"Badger"
3 rounds for time:
30 x 95lb squat clean
30 x pullups
800m run

43:23

I remember only too clearly hearing the loud noise of the first plane as it flew over Manhattan. I remember my friend who had just left for work in the World Financial Center return to tell me that a tower of the WTC is on fire and that he would walk instead of taking the subway. I remember standing outside with our two dogs on 7th Avenue watching the second plane crash into the tower, then both of them burning, and finally collapsing. I remember the people covered in dust and ashes and blood, and the overwhelming sense of helplessness that finally found some inadequate expression in standing by the West Side Highway and cheering on the rescue troops returning from their shift at Ground Zero where we still hoped to find survivors.

After about 24 hours of news coverage, streets without cars, air that smelled like rubber and ash, I could no longer sit and no longer pace. So I went to the gym where some of us worked out in utter silence. I hopped on the treadmill and ran all out intervals. I did the same today.

With tears and with sweat:
3 x CFWU
Tabata treadmill run @ 12 % incline and 7 min/mile pace.

57 y.o. 155lb 5'10

did a workout we call "Teddy" here after Theodore Roosevelt. The last 1500 meters is optional, but today I went the extra mile:

Run 1500 meters
100 pull ups
run 1500 meters
100 pushups
run 1500 meters
100 situps
run 1500 meters
100 squats
run 1500 meters

1:02:11

Came close to vomiting a couple of times. Temp in the 90's with high humidity.

As a Marine, I feel as though we need to remember these fallen heroes. I really take this day to heart, as almost all Americans do.
I chose "Murph"
I use a Weight Vest with a max of 40 lbs. I put in 25 today.
I also added in 100 Walking Lunges...
Feeling it now.

May we never forget.

Semper Fi!

There are many Hero's I have not done so I started with the top of the list JT

Ouch!

17:45

subbed 3:1 dips for ring dips...added on a 800 at the end for a little extra. finished at 21:00 and in much pain.

CrossFit Redding had 3 people at our lunch WOD do "BADGER" as RX'd. One very serious HERO WOD.

Paul-28/m/5'10"/185 -----25:00

Justin-24/m/6'1"/200 -----24:30

Kevin-42/m/5'9"/160 -----33:37

BADGER

Sub'd 2x 50# DB's for 95# barbell.

36:03

Tried Murph - - whew!
1 Mile
10 sets of 5-10-15 Pull Ups, Push Ups,Squats
1 Mile

31:30

Next time try it all.

JT
HSPU to 4" block
8:46

GOD BLESS AMERICA and the MEN and WOMEN who fight for her both home and abroad. The only reason we have the LUXURY of FREEDOM is because brave people everyday pay for it. Seemingly everyday I read about another brave soldier or cop who gave their all in the line of duty. As much as I want every single one of our women and men home TODAY, I SO APPRECIATE what they are doing.

It is easy to see the WOD and say "oh great MURPH, or JASON, etc..." I know for me, knowing that there is a HERO behind that WOD makes me want to give it my all. ALL you soldiers, peace officers, fire fighters, all of you who put your life on the line everyday... you make me PROUD to be an AMERICAN.

Now it is time to get some!!

"JT"

Subbed in 135# shoulder press for HSPU, other than that as Rx'd in 14:29.

In memeroy of SSG Joshua Hager (aka Ghost 7 and TASK FORCE) who was killed on February 22, 2007 in Ramadi, Iraq by an Improvised Explosive Device (IED). Josh was in a Humvee as the leader of a forward detachment responsible for settling the most volatile parts of Ramadi.

From all accounts I have read, Josh was not only a fine Soldier, but a very fine Ranger. He was awarded the Audie Murphy Award upon completion of boot camp. This award is bestowed on the man from that camp upon a vote for whom they would like most to follow into battle.

This is what his fellow Platoon mates said of him in a letter to his father (This is also the creed of the Rangers, but made personal for TASK FORCE):
"Recognizing that SSG Hager volunteered as a Ranger, he fully knew of the hazards of his chosen profession, he always endeavored to uphold the prestige, honor and high esprit de corp of the Rangers, and the men of the Ghost Platoon.

Acknowledging the fact that SSG Hager was a more elite Soldier, who arrived at the cutting edge of battle, by land, sea, or air, he accepted the fact that as a Ranger his country expected him to move further, faster, and fight harder than any other Soldier.

Never did he fail his comrades, he always kept himself mentally alert, physically strong, and morally straight, and ALWAYS shouldered more than his share of the task, whatever it may have been, giving100% and then some.

Gallantly did he show the world that he was a specially selected and well trained Soldier, his courtesy to superior officers, neatness of dress, and care of equipment always set the example for others to follow.

Energetically he met the enemies of our country; he defeated them on the field of battle because he was better trained and fought will all his might. Surrender was not a SSG Hager word. He would never have left a fallen comrade to fall into the hands of the enemy and under no circumstances did he ever embarrass his country.

Readily did he display, the intestinal fortitude required to fight onto the Ranger objective and complete the mission, though he be the lone survivor.

SSG Hager Led The Way."

Joshua left a young wife and a young son. My prayers are with all of them, and all of the men and women who have committed to protect freedoms that too many of us take for granted.

In memory of Joshua

21 OHS with 95#
42Pullups
15 OHS with 95#
30 Pullups
9 OHS with 95#
18 Pullups
Time: 9:37

The least I can do for an exemplary man.

"micheal"

25 minutes total.

33/m/180

"Griff"
13:07

warmup 1hr soccer scrimmage, altho I played in goal for the last 15mins.

M/42/145

J.T.

handstand push-ups- 21-15-9
dips- 42-30-18
push-ups- 21-15-9

5:53

32/m/5'11"/170

"Badger"

as Rx'd

35:33

Good Times!!!

23/M/170
-------------
Hero Workout - Murph

Getting back into the crossfit groove

Roughly 1 Hr
1 Mile
100 Pulls Ups
200 Push Ups
300 Air Squats
10Min Bike (Calves cramped, couldn't run)

Daniel

34 minutes

Hi,

My sister lives in Bothel, WA and is going to get a membership at Meiko's Fitness in Canyon Park. She would like a female partner (she's married) to do CF workouts with. Anyone in the area?

Any help would be greatly appreciated.

TIA,
Mark B
Bellingham, WA (way to far north to go to the gym with her)

M/25/225#/6'1
Daniel as rx'd
19:30

m/39/5'4"/140

JT: 24:37

First time to do JT. I'm usually pretty good with head to floor HSPU, but they really held me up doing JT. Did 12 in a row to start the first set. Started the second set with only two in a row. Continued to be rough from there.

Three hours later did Griff.

Griff: 12:21 (PR by 10 seconds)

26/m/180/6'1

Michael as Rx'd - 19:37 Big PR!

Michael

Subbed 90# deadlift for the back extensions. Situps on abmat, legs butterflyed, arms extended in front.

22:01

F/37/141ish/5'4"

Tommy V

Pack:
85 pound Thruster, 15 reps
15 ft Rope Climb, 8 ascents
85 pound Thruster,12 reps
15 ft Rope Climb, 4 ascents
85 pound Thruster, 9 reps
15 ft Rope Climb, 2 ascents

Women 55#
used 65#
30:06

Never forget those who gave their lives and serve today.

I read through the posts and I feel a tremendous pride...to be a citizen in the greatest country to ever have existed, and to be a very small part of the amazing CrossFit community. Thank you all!

Michael...first run was more like a 600m run to the gym, but I sub'd in 1000m rows for the other 800m runs; Last time I did "Michael", I finished in 25min or so; this time was not good - 28:44. But the rowing took more time than running and the back extensions were broken b/c my hammies are so ruined from all the deadlifts and squats lately. Still, I finished. I don't care if my damn leg was falling off - I would have finished today.

I drew the card of 'Michael' from my Hopper Deck. As Rx'd: 16:07 (PR) as last time I did this one was 18:24.

Never forget!!!

And I'm sorry Grif! It's in the cards. For those that don't know Grif was my brother. I miss you man and cried more than once today remembering you! I love you man and miss you more than ever!

Never forget!!!

I was short on time so I picked the "Griff"

Time: 9:58 (PR by 4 secs!)
then did 60 inclined sit-ups

m/19/155/5'9"

JT:

24:06

Only got 5 HSPU's last set. This work out is much harder than it looks on paper. Thought I was going with the "easy" workout but was dead wrong.

36/m/172

Murph

65:48

While being incredibly tired, dehydrated, with a sore back, I pushed through to the end to Honor and Pay Tribute to my Crossfit Mentor, Captian Mark Wade, Company Commander at Fort Lewis, Washington.

Captain Wade is a true Soldier of Christ, standing in the gap for freedom.

Thanks MWADE!

Did as many pullups as I could unassisted.

JT: 18:27
Griff: 3:02, 2:03, 3:12, 3:12
Michael: 24:35

Subs: parallettes for HSPU with feet on bar in squat rack. Full ROM, upper body 90 degrees, legs 45 degrees.

Good mornings for back extensions.

High School football team were running drills as I ran Griff and I am sure the defensive backs were hoping that their coach was not taking notes!

To those who think that Hero WODs are "trite", I beg to differ. I think that they are a great reminder of the sacrifices made by our military. My awareness and appreciation for the armed forces has been enhanced greatly through CrossFit.

Thank you to all the Canadian Armed Forces in Afghanistan and to all the American Forces!

We got to choose a hereo workout today, that is nice. Im at station 8 today and feeling sore from yesterday, I chose Micheal.
3 rounds
800 meter run
50 situps
50 backextensions

21:36

Michael

In greatful memory of my girlfriend's brother:
Fallen Soldier-US ARMY
Capt. Michael J. Pelkey
8/15/75 - 11/5/04

Lots of inspiration for this one, pushed it for all I was worth in memory of both Michaels and those lost on 9/11.
24:02 HUGE PR for me down 8:13 from 7/26/08!!!!!

kk kk kk kk kk kk kk
F/44/125/5'2"

I did Nate tonight. holyf@CK! My back is TOAST.
8 rounds + rx'd 2mups & 4hspu.

I can unequivocally attest that I can NOT do a 55# kettlebell after Linda and Lynneoncrack wods. WOW. lol that was almost funny... but not really ya'know?!
So 1 round w/55 then dropped to 35. Still.

This Guinesse sure does feel good. So does this ice-pack shoved down my shirt hehe.

I did Michael, but a little differently than rx'd:

800 m run
25 pushups
25 situps
25 supermans

three rounds for time

19:10

Anthony (M/29/169)

"JT"
21-15-9 of:
Handstand Pushups
Ring Dips
Pushups

Time: 6:45 (PR)

A toast. Offered every Friday in a fighter bar..

"Here's to those who have gone before us and paid the ultimate price. To those who have given their lives in both peace and war protecting the freedoms which others take for granted. May we never forget to toast to those who can no longer toast with us. To...The Heroes

JT for me today, 15:45.

Michael:
Run 800 meters
50 back extensions
50 sit-ups
3 rounds for time

a little under 24:51. did GHD situps for my last round of 50, which slowed me down a little

i am a day behind, so i will have to make this up tomorrow, but in the meantime -- to all those who serve and have served, my most heartfelt thanks.

ck

THANK YOU

"Randy" w/ 83 lbs

13:31

Thanks.

Jason
16:12

25/M/6'1/160

Griff
12:56

100 Pull Ups
4:56

A perfect WOD option for this day of remenbrance...

JT

I had no access to rings, so I subbed deep bench dips with a 45# plate on my lap.

Time: 9:17

25/M/205

JT (in my apt, I have rings hooked up to my doorgym)
9:48

I am in Newark, NJ so I can see the Pillars of Light where the Twin Towers stood. While I was working out I had my Pandora internet radio blasting, the song that came on (randomly) while I was finishing JT was "Believe" by Yellowcard, which is about 9/11. That and thinking about JT made my mind stronger than my arms. Never thought that a set of 9 pushups could crush me.
Thank you soldiers, firemen, and police who have paid the ultimate sacrifice.

"Randy"
15:49

52/m/165
Jason
26:08
last 2 rounds of muscle ups was the killer,time wise

I think we need a "Rick" for Rick Rescorla

http://en.wikipedia.org/wiki/Rick_Rescorla

J.T. on parallettes

12:42

Time boxed, so I did 1/2 Murph

1/2 mile run
50 pull-ups
100 push-ups
150 squats
1/2 mile run

Time = 29:15

"Michael" (modified)

3 rounds for time of:

800m run
50 Supermans
50 Unanchored sit-ups

Time: 30:57

Thanks to the Canadian Forces in Afganistan (and all others).

I have been out for over month due to double knee surgery. And have been doing my rehab with crossfit for a couple weeks now. Previous to this a crossfitter for almost 1.5 years.

It was rough to say the least, but the thoughts of what happened 9-11-01 helped to push me so i could finish the WOD... thinking about those that lost their lives this day 7 years ago, as well as our fallen military/public services men and women ... and when I wanted to give up, THEY were my motivation and THEY kept me going...

This made todays WOD so special that I almost forgot how demanding it really was.

M/23/170/5'10

Murph

57:38

Today...it was'nt about me....

Today marks the date of the tragic event when the 3 planes were highjacked and the Twin Towers were brought down. There were 24 Canadians killed on this date in 2001. CrossFit Moncton gave 1 minute to honor those that lost their lives during a 24 minute workout.

24 minutes of:
5 pullups
10 pushups
15 squats

Finished 21 rounds + 5 pullups + 9 pushups

27/m/176

"Randy" as rx'd

11:56

Jason
100 Squats
5 MU's
75 Squats
10 MU's
50 Squats
15 Mu's

24:36 - too exhausted to finish the last round of 25 squats and 20 MU's...I need a day off!

Thank you to all the man and women who gave their lives to protect us.

CFWUx1
Squat=130x10, 152x10, 152x10

"JT" = 20:32

First time doing JT as Rx. It was insane but it was great.

"Randy"

75 reps, 75lb Power Snatch

time = 9:25 (PR by 8:18)

getting easier with improved form
on snatch

HERO JASON

David (w/sub) 26:23
Billy (@Rx) 19:48
Gail (w/sub) 12:29
Craig (@Rx) 11:49

==============

HERO JOSHIE

Robin (15#) 36:04
Rachel (15#) 36:50
Eddie (25#) 37:59
Jerry (20#) 39:43
Jason (35#) 33:16
Brian (25#) 25:43
Damen (25#) 34:44
James (25#) 32:55

==============

HERO DANIEL

Josh (95#@Rx) 19:50
Susan M (blu-band) 24:41
Bo (blu-band) 28:26
Jade (blu-band) 22:02

CrossFit Tulsa ~ Great Work-Outs for the HEROS!!!

The HERO WODs are my favorites partly because they are the hardest WODs, but mostly because on any day a HERO WOD comes up, everyone pauses for reflection on why the HERO WODs exist. Bingo said it best in his post, and to all those who stand every day ready to protect and serve here and abroad, THANK YOU.

#503 JD and to those who know the other HEROES, you have my deepest sympathies...

(I'm off schedule and will make up JOSH on Saturday.)

M/43/6'0"/184

Warm-up
40' bike, 6' row

Daniel (75# thrusters)

38:08

"Unhappy the land that has no heroes"

Did 32:12 "First Responder" today with a heavy heart.

As my legs started to hurt from all the box jumps and squats, I couldn't help but think of those brave men who had to climb flight after flight of stairs. Then the pullups and burpees came and as I was running out of breath and had to rest, again I was reminded of them again, as they rested in the stairwell, people running by them wondering why they would be going in the direction of the danger. Some people still wonder why they did it, why they ran up those stairs. But I know. They were doing their job, and they were doing what they loved. For those 102 minutes of their lives, they became heroes to us all that should never be forgotten.

22.m.136.65"

as rx'd "JT"
11:08
*could of been faster but people wanted to try out my rings and well i am always willing to introduce people to new things

Happy Birthday Ken C!!!
- Amie

In honor of Badger

As Rx'd

38:17

In honor of all the men and women who have made the ultimate sacrifice to protect our freedom.

Thank you.

Nate as rx'd
17 rounds exactly

Nate

8 rounds as rx

f/142/31
"Daniel"

Subbed 45# for thrusters and elliptical in place of run due to sore knee/shins.

24:24 (give or take about 5 mins walking back and forth across the gym and getting things set up)

Took on a "Randy" today. Dedicated to the police officers who risk their lives to uphold and preserve our laws and society.

First time trying this, and it was humbling.

20 reps @ 75#
20 reps @ 65#
35 reps @ 55#
Done over the course of 25 minutes.

Nate: 8 Rounds + 1 MU. HSPU's 2.8 inches less than full ROM.

Comment #425 - Posted by: Thomas Baklayan

Thomas,

Here is the ear full I got last time I asked that question. It's kinda a no brainer you're gonna go faster is you partition it, the speed vs. size of your partition is debatable, so do what works for you.

#83 Charlatan 6 - This is discussed ad nausem every time "Murph" comes up. If they wanted to you to complete each exercises before moving onto the next, they would say so (i.e.: "Angie"). As Rx'd is to partition, or break up the sets as needed (read: however you want - "Cindy" style, 25/50/75, etc...). If our word isn't good enough for you, then I would recommend going to the message forum or previous days where "Murph" has come up and do your own research. This has been answered by the powers that be on several occasions.
You can do it anyway you want, so if you want to go through and complete each exercise before moving on, then that's cool. Just record how you completed it and be aware that your times won't be competitive/comparable (if that matters to you).
Comment #89 - Posted by: Alex Europa at August 25, 2008 2:19 AM

#83 Charlatan:
do it any way you want - 100/200/300x1, 10/20/30x10, 5/10/15x20, 1/200/300/99, any way you can make it thru.
Comment #81 - Posted by: avitevet at August 24, 2008 11:51 PM

Todd: m/35/160/5'10
Randy with 85#
10:25

Teri: f/36/150/5'7
Badger with 65#
56:10

michael

24:14

45# Josh in 12:12

Thank you all

JT

8:15

michael
23:49

splits
8:02
7:54
7:51

M/31/5'7/176
Randy as Rx'd
5:30

My legs are so dead from yesterday's WOD that I cannot run or squat. I wanted to honor "Michael", so I modified it.

40 Pull-ups - Back Extensions - Sit-ups - Push-ups
30-20-10

22:19

Michael, thank you for serving our country. I look forward to honoring all of the hero's during my future in CrossFit!

Josh:

Subbed 20kg OHS

11:49

29m/70"/155

turkish get up 5 warm up

HERO = Nate
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds in 20 minutes.
12
It was awesome, my first time.

Sitka Crossfit

Randy 5:29 as RXd

M/32/225#

M/22/5'4/145 lbs

Did "Michael"
Time: 16:27

Good idea by others to mix up some of the hero workouts...

Definitely motivating to do this workout for a fallen SEAL on the day that sparked the War on Terrorism...

m/34/180

Hero WOD "Michael"

As Rx'd = 24:48

Randy as RX
10:44
Thank you for your sacrifice.

M/24/5'10"/155

Man, I had a lot of trouble narrowing down which to choose.

CFWU x 3 (olympic bar not readily available, thus air squats instead of OHS...sadly PUs and dips on bars today)

Due to equipment availability finally chose to do JT. Did modified HSPUs, otherwise as RX'd. Time estimated on wall clock.

11 min.

That was TOUGH. I'm usually strong at ring dips but after HSPUs, triceps were dying.

Afterwards, did CF Endurance WOD from yesterday on C2 rower - reverse tabatas (10 sec on 20 sec off). Forgot how many rounds prescribed, ended up doing standard 8. After 3rd round, realized that by utilizing the rower's timer functions, it didn't tally after each interval. From 4 on, I noticed the following meters per round: 50, 49, 50, 51. Must have done at least 50 per round prior to that, so estimated at least 400m rowed altogether.

Minute rest, then 500m row: 1:48. A bit slow, but the reverse tabatas caught up to me after about 30 sec.

After work, decided it was time to do one more.

CFWU (again, air squats)

Griff, as RX'd.

15:13 (PR)

Approx 1 minute better than last time. Concerned I didn't push it quite as hard as I should have during second 800m run.

Thank you, to all the men and women who work and fight to protect us, at home and abroad.

Take care!

Hi kids,
Right off the bat i shall have to apologize. I did not to the prescribed WOD. And unlike some WODS which I skip, sometimes, with a smile and a "thank god" this one hurt.

Instead, I climbed a mountain. Hope that makes up a little.

Much love,
George

24/m/5'7"/150#

Shins are in bad shape, so couldn't go with any of the WODs with runs. It was between JT and Jason, neither of which I had done before. I've been wanting to get some work in with muscle-ups and/or HSPUs so these two were perfect.

Jason won the coin toss. Thought about doing both, but didn't have enough time.

Jason: 28:53

I think I could have put out more on the first sets of squats. For some reason I thought I might really have to pace myself to get a good time. Squats turned out to be a cakewalk, and I ended up doing a lot of 2s and 1s on the last 2 sets of Muscle-ups.

Wasn't very gassed metcon-wise, but arms were definitely feeling it towards the end. Tore a chunk out of my wrist on the 2nd rep of the 15 set. Had to proceed with doubles/singles and a very weak false grip on my left hand. Was tough!

Faster squats probably would have gotten me to 27:00, but not much further.

Happy to get some Muscle-up work in, in honor of Jason Lewis. Rest in peace, you are not forgotten.

/salute Lt Michael Murphy

Murph, 70:45

48/m/190

"Badger" with honor.

As Rx'd. 42:41

Thank you to all who stand ready. God Bless

This is a fabulous day to be an American. If I could done all of heroe's workouts I would have done them in their honor, but I would have killed myself. Instead, I did PO Jeff Taylor with a twist. I just love to do the hand-stand push ups. I get so much out of them. Anyhow, since I am in the military myself and I, too, have served 30 months in Iraq I added a twist. I ran a mile at full speed after completing the three rounds of:

3 rounds of 21-15-9 reps
Hand-Stand push ups
Ring-dips
Push-ups
1 Mile Run

Carlos (SGM Olvera, U.S. Army) 37/5'10"/180lbs/M

M/36/185

MICHAEL

27:11

Pushed through this hard in honor of Daniel - 16:56
Rest in peace

Josh 6:29
As Rx'd

37yom 6-00 208#

M/5'11/193/37 Today

Joshie
First set of DB snatch at the rx'd 40# but had to drop subsequent sets to 35#.
The remainder of the workout was as rx'd

lats still not recovered from yesterday so the PU killed my time.

Time: 48 min

Add to above....

No weight vest, no partition....went straight thru

1 mile - 100 - 200 - 300 - 1 mile

Michael, 22:48

Excellent WOD idea. I chose Murph. Tried to go all the way but after pushing it hard on the bench yesterday my peck got super pissed off today so ended up scaling back. still need assistance with my pullups. Goal for 9/11/09 - Murph Rx'd.

Micheal at 19:45 PR

Buddy at 20:15

USAF SERE

"Josh"
12:59 as rxed (pr)

m/36/185

JT

26 min.

21-15-9 of HSPU, ring dips, push-ups

Before today, I don't think I have ever done JT, so I thought I would try it. It has been a while since I did HSPUs and those killed me! The most I linked was six. My heel punched a hole in my wall when I went up for one round. Mental note: put up a board...

Did ring push-ups for last round. Harder to do, but easier on wrists.

M/40/165

Daniel as Rx: 35:01

M/23/168 lbs

I wanted to to do a hero workout that I haven't done as of yet to honor that specified hero. I did the "Josh" workout, and during the workout I just thought of September 11th 2001. I am an engineer who works at ground zero everyday, inspecting the construction of the memorial museum. Everyday when I walk down that ramp, I have the pictures in my head of what the site looked like on 9/11, and take a moment of silence to honor all of those who had lost their lives on that day.

I would just like to thank all of the men and women in the NYPD, FDNY, the army, navy, marines, and all of those who risked, and would risk their lives to save another life. GOD BLESS YOU ALL!!

Josh
As rx;ed 9:59

Did "JT"

Subbed 60 kg Push Press for Handstand push ups, as I still cannot tdo them for some reason.

Time: 18:45

Tough!

I chose "Randy" because I hadn't tried before, because I need the O-lift work, and because yesterday I squatted, pressed and chinned and felt a little fried.

Not a stellar performance -- 21:06 as rx'ed. Made the mistake of wearing squishy cross-trainers. Weightlifting shoes make a BIG difference!

#406 Robert Sutherland -- If you did 10 rounds of those reps, you did more than a few extra pushups and squats!

JT

15:36 rx'd

Murph as RX'd...47:05

Doubled Griff on an elliptical 29 min (1 mile forward, .5 miles backwards x 2)

Tommy V. - 22:55 as rx'd

Daniel

28:41 as rx'd

m/43/185

M/24/6'3''/185 lbs

"Murph"

39min 30sec as Rx'd
*pullups were dead-hang

First time doing "Murph." Awesome WOD. Excellent choice for 9/11.

M/24/6'3''/185 lbs

"Murph"

39min 30sec as Rx'd
*pullups were dead-hang

First time doing "Murph." Awesome WOD. Excellent choice for 9/11.

Moded Daniel

For time:
25 Pull-ups
400 meter run
60 pound Thruster, 21 reps
800 meter run
60 pound Thruster, 21 reps
400 meter run
25 Pull-ups

Stopped keeping time since it took so switching off the pull up bars with 3 other people.

Badger with treadmill running 54:57

I agree with the earlier poster, "snapshot of hell" especially after the squats and pullups yesterday.

Squat cleans: 6:19, 12:20, 12:42
Pullups: 3:25, 3:26, 4:02
1/2 mile: 4:00, 4:17, 4:32

40/M/160

Murph: 56:59

First time as Rx'd, only 2 minutes slower than my "1/2 Murph" a few months ago. I'm fried.

Thank you Murph, JT, Griff, Michael, and the rest. To all who are still in harm's way, doing our dirty work for us, thank you.

Badger

Squat cleans scaled to 85#.

time: 29:00. next time will be Rx'd.

Went for the sprained-ankle 9/11 Hero workout
9 sets 11 reps
pull ups
push ups
ring dips
sit ups

Dips killed my time - 32:26

would have called this workout "Lawrence" in memory of LCPL. Lawrence "Goat" Philippon http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendid=118351676,
however it wasn't nearly hard enough..

33

////////////////////////////////////////////////////////////////////////////////////////////////////

half murph
1/2 mile
50 pu
100 push ups
150 squats
1/2 mile

00.19.20

/////////////////////////////////////////////////

Personal Hero WOD: "Matthew"
In memory of Major Matt Worrell
Fighting Texas Aggie Class of '94
KIA - 14May06 OIF
Silver Star
NSDQ and SGDM
Miss you bro...cya at the bar.

WOD:
Run 3.5 miles
94 Pullups
94 Burpees
94 Flutter Kicks (3-cnt)
94 Mountain Climbers (3-cnt)
94 Pushups
160 Squats
Run 1.5 miles
Deep breath and a Wild Turkey cocktail

Blue skies

Murph as rx'd

40:20

PR by 2:29

"Daniel"

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

23:32

I'm fried

“Michael” 22:41.........kicked my a^%!

"Michael"

w/hgd

26:01

M/46/145

"Joshie"
Full squat snatches with 40lb DB in 7's.
"L" pullups for the first set of 21 only
then knee-raised pullups for the next 42
then kipping for the last 42 pullups.
39:40

#45 Joe, #100 Chinodiablo, #358 monroe, #344 mat, #30 Jim D, #479 Kai - thanks for your personal posts.
ken c - Happy Birthday! Nice numbers...but then again you're a young guy... :)

I remember where I was on this date in 2001. Sitting with my colleagues while on course in a firehall. The TV was on during a break. It was surreal and heart-wrenching watching the planes and towers and the story unfold on TV from 3000 miles away.

M/23/150 GregAWu

JT, first round as rx'd, then had to self-assisted on squat rack HSPUs: 17 minutes.

Gonna do the crossfitbyoverload tribute workout tomorrow I think.

w m 35 yoa

Perfect day to start back to Crossfit. I did the SSgt Travis Griffin workout.

20:40

Griff
13.37

Michael - 24:59

"Josh"

10 minutes, straight up, as rx'ed
snatched bar into place for 95# OHSQ sets

Nate

2 MU's, 4 HSPU's, 8 70# DB swing AMRAP in 20m.

First time. 7 rds + 2 MU's.

CrossFit Culver City evening class
choice of Heroes

Scott- J.T. in 11:34 assist hspu
Michelle- Michael in 25:58
Valerie- Joshie in 26:48 25# db
John- J.T. in 13:34 assist hspu
B-Ham- J.T. in 23:18
David P.- Murph in 61:54
Brent- Randy in 7:10
new Bobby- Griff in 12:30
Seema- Michael (row for run) in 33:00
Tom- J.T. in 9:08
Cam- J.T. in 9:28 assisted hspu
Me- Randy in 5:33

Everyone did well by their hero. Don't ever post more than just my self, but thought it would be appropriate today.

19/m/199/6ft

Did "Randy" first
* 75 reps of 75# snatch
As rx'd 7:07

Then started on "Joshua".
* 95 pound Overhead squat, 21 reps
* 42 Pull-ups
* 95 pound Overhead squat, 15 reps
* 30 Pull-ups
* 95 pound Overhead squat, 9 reps
* 18 Pull-ups
As rx'd 11:20

Overall happy with myself. Got bless you guys!

Randy 10:06

Honored two heroes as promised.

AM: Josh - 14:33 as Rx'd

PM: Griff - 14:43 as Rx'd

Didn't do them justice, but I gave it all I had.

Godspeed brave warriors. Thank you for protecting us.

Did two workouts today to honor the fallen.

"JT" 9:01 morning

"Murph" 40:45(PR) evening

Toby Shell
CrossFit Fusion

#503 JD

Thanks for sharing...

I will think of you and your brother when ever I do "Griff".

God bless

Griff

14:56 hilly terrain with lots of weird looks from cars!

"Murph" 43:31

Strength & Honor.

26/f/5'2/129#

breakfast: run 45 minutes = 6 miles
lower back still feelin cranky sore.

cfwu

WOD: "Randy"
75# power snatch, 75 reps

time = 11:08

Being a firefighter I felt like I needed to do a work-out to honor the "343" brothers killed in the World Trade Center. So, no offence to our military heros but I call this work-out:

"343"

for time

15, 12, 9 of:

Tire Flips (small loader tire 8ply 16.9 x 24, about 4' diameter)
95# thrusters
1.5 pood kettle bell swings
pull-ups

+ 110 burpys

Complete all of the reps for the first four movments then do the 110 burpys.

27:14 M/34/160/5'8"

Thanks for the inspiration coach and helping us all remember our Hero's!

"Daniel"

20:48 pr

The last few pu's were an all out body flaling to get above the bar

God bless the troops!

M/5'9/170

I did my personally hardest workout since im weak in legs. I created it myself.

1 mile sprint
100 squats
1 mile sprint
100 walking lunges

Daniel

as Rxed

20.47

Danial

In honor of Crabtree. "For you bro. Still remember you coming up to me at Bragg for the first time." ODA951

Did a little something different at CFS today:

called it:
"Never Forget"

9 burpees (clapping pushup)
11 pullups
2001# off the ground (DL)
9 burpees
11 pullups
2001# overhead, any way (but stick with 1 choice)
9 burpees
11 pullups
2001# ground to overhead, any way, grace style

loads varied from 45#(45 reps) to 135#(15 reps)

GREAT effort by all today - I'm proud to have them at the CFS box!

WOD - 'Nate' AMRAP in 20 minutes of:

2x muscle-ups (subbed 2 pull-ups and 2 dips, 45# weighted)
4x HSPU head to floor
8x 2 pood KB swings (subbed 70# dumbell)

10 rounds, 14 seconds to spare, not enough time to even try another pull-up.

/salute, Chief Nate.

Steve

#103 Reno_Ty
Thank you for those three rules! That is a big pet peeve of mine along with: "I don't mean to be rude but..."
Great post.

wife and i did "griff". she enjoys running backwards, so how could i turn her choice down?
we found a high school track that was quiet and dimly lit. late night, cool breeze, good company and a hero workout!

as rx'd:
mackey 11:00
jolene 20:34

Murph.

28:23, and then gave myself a I.V.

Micheal

25.31

micheal

25.31

murph with #25 vest
37:00
took off vest for second half of the strength session. finished strong.

1/2 Murph with Flak vest. 15 minutes.

Did the JT

21-15-9 reps, for time of;
HSPU, Rdips, PushUps

12:10
Did the 1st 21 HSPU correctly and then energy was done and form got crappy

I chose Josh

Rxd
12:38

I did "Daniel" for my "Hero" WOD. Time 25:44
Tore up my hands but it is not near the sacrifice that Daniel made so I'll quit whining.

Made me stop and think about our real "Heroes" and say a quiet prayer for them. You are not forgotten Daniel.
Paddy
CrossFit Tulsa

M/21/6'2/192

"murph"

34:07 PR!

Last murph was the one a couple weeks back, I did it in 41:something.

Nate as rx
10 rounds plus 2 mu 3 hspu

In remembrance of those who died on 9-11-2001 and subsequently

"Josh"
Significant shoulder issues prevent me from doing doing overhead squats--subsituted back squats instead:
Back squat, 65lbs, 21 reps
42 pull-ups using green band assist
Back squat, 65 lbs, 15 reps
30 pull-ups, using green band assis
Back squat, 65 lbs, 9 reps
18 pull-ups

15:47

Never forget

F/59/5'6"/133

M/19/5'11"/155

Murph, without vest
1:02:15

27/m/145#

"Randy" as Rx: 7:58

i did "jason"
40:34
i wan't too happy with me time, i was dragging.
however...thank you to all who have fought and served to keep us all free!!

"Jason"
Subbed 2x dead hang pullups and 2x dips for muscle ups

* 100 Squats
* 10 pullups / 10 dips
* 75 Squats
* 20 pullups / 20 dips
* 50 Squats
* 30 pullups / 30 dips
* 25 Squats
* 40 pullups / 40 dips

39:44

Legs, chest and back were totally dead from yesterday

25/m/5'8/155
jason
as rx d 20:28
Semper Fi

Josh and JT

Josh

OHS 21-15-9
Pull-ups 42-30-18

OHS @ 30kg and Pull-ups with green band.

Time 13min 18 sec.

JT

HSPU 21-15-9
Ring Dips 21-15-9
Press-ups 21-15-9

HSPU (more like a hand stand with no push up), ring dips with green band and press ups with knees on ground.

Time 7min 41 sec

Had to rearrange the gym to do the HSPU don't think it went down to well.

Good fun

I opted for JT... I did it as best I could but only the first 4 HSPU were even close to good ROM, the rest were more like shrugs...

Everything else as rx'd

13:51

Did JT - Subbed 2X Regular Dips

7:33.172

"NATE"

11 rnds +2 MU

West Tigris CrossFit

In Honor of SFC Daniel Crabtree

J-D - 20:25
Nick - 27:30
Geoff - 23:52
Chad - 25:30
Ryan W - 26:20
MAJ N - 29:35
LTC Smith - 29:58
SSG Valencia - 26:15
VZ - 25:00
Jake - 32:04
Suhar - 31:57

"Josh"
with 32.7kg/71.5lb OSH
Pullups sets broken
15:24

In honor of Sgt. Paul Starzyk Martinez PD. CA. killed in the line of duty 09/05/08, saving the lives of 5 people during an active shooter incident.

M/40/6.'3"/240

BP: 20,10,8,8,8
PU: 8,5,5,5,6
BS: 12,10,8,8,10

Total: 131 & "Griff" 16:46 min

God Bless

To 'Murph', My husband fighting in Afghanistan, my father a retired Air Force veteran, and all the other service men and women who have fallen or are continuing the fight over there....so we can sleep soundly over here...

1 mile run
100 pull-ups (jumping, using a low tree branch of all things)
200 push-ups
300 squats
1 mile run

47:06

A beautiful day for Murph in the park...I ran past the flag flying at half mast and found that extra bit of motivation that I was digging for....we're forever indebted to you Lt. Michael Murphy and all of those who have made the ultimate sacrifice..we will NEVER FORGET...

m/24/6'1"/225

Did a scaled down Murph...

Run 1 mile
50 Jumping pullups
100 pushups
150 squats
Run 1 Mile

52:06

Michael

23:36

Age 37
BW 188

CFWU

Did Josh
17:57

Griff
No run backwards.
sub'd 60 air squats

11:14

32/m/6'2"/205

I originally was going to take a rest day, but seeing all of the inspiring posts motivated me to do a hero WOD. I decided to try JT for the first time.

18:53

First round was as Rx'd. When I tried to do the HSPUs on the 2nd round, I couldn't even do one! I resorted to pike pushups with my feet on the 4th step of my stairwell. On the 3rd round I did 3 negative HSPUs, then 6 pike pushups again. All ring dips were of the kipping variety. It is amazing how difficult regular pushup become at the end of each round.

For the families who lost a loved one on that tragic day, may God grant you peace, comfort, and strength to endure the sorrow you are feeling.

Phil 4:13

jeremy--whoops--thought it was a hero wod--9:41.
21-15-9 95lb overhead squat, pull ups.

10 min ellip wu 20/20

Thanks to all who have served and who are currently serving. Your dedication, sacrifice, and honor is our motivation today. My humble gratitude to you all. God speed...

Daniel.
asst'd PU's all else as rx'd.

28:37.

9.11.01 I will never forget...

Jodi (F/29/110)

"JT"
21-15-9 of:
Handstand Pushups
Ring Dips
Pushups

Time: 19:31

First time doing it as rx'd so automatic PR. I'm stoked about this. WOOT!

(M/31/170)
My HERO : Josh as Rx'd
Time : 9m06s

Thank you "Badger"

31/m/162
as rx'd, subbed in chest toch pullups
31:08

Thanks to all our new found Hero's and their families, lets hope we don't have too many more...

Murph

Scaled to 3/4 of exercises with one mile bookend runs.

30:28
Thank you to all the heroes and their families.

randy w 77lbs. as rx'd: 5:41 pr

(M/31/200)
So hard to chose. Went with Michael due to time, but ended up changing it to 1 mile/50 push ups/50 sit ups/50 back extensions x 3 to show my appreciation for these heroes and all the others out there. Time was 48:30. Thanks!

Griff= 10:31 pr

Been a while since I've posted...

"Murph" as RX'd w/ 25# weighted vest
37:31

7 rounds 10/20/30, then 5/10/15 until 90/180/270 then blasted through a final round of 10/20/30.

For Murph and all the others who sacrificed for this great nation! RIP brave warriors. (Done on 9/11)

Did Murph today:

CFWU x 3 minus pull-ups

Wod: 35:18 as rx'd. Pr'd by 41 seconds.

My condolences to anyone whos family or friends were effected by the tragedy that happened 7 years ago. Never forget.

M/24/5'11/164

m/40/72/175

Josh, weighted assist on pull ups after first 10
9:57

Thanks to all who serve... our sweat is nothing compared to what your sacrifices.

I did Daniel for the first time. 21:43.

m/31/5'9"/167

Did Michael and subbed row for run.

29:17

To honour the 98 Canadians lost in the War on Terror I ran Gagetown while wearing a 30# backpack.

40:36 of hell and it was great!

"Gagetown" (taken from the CF Combat Fitness Program)

400m Run
21 Thrusters
30 Pull-ups
800m Run
30 Pull-ups
21 Thrusters
400m Run

To all the warriors in theatre: Sain et Sauf

#591

http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendid=118351676

corrected link for 9/11 hero workout

Jason as Rx'd
27:00

18/m/180 lbs

Michael - 14:20

sorry, wrote the wrong time:

Michael - 20:20

"Nate"
5 rounds + MUs and HSPUs

Done with 1 pood KBS. Morning MUs need a lot of work. 3 minutes into the wod before I completed my first MU (many misses). Got better as I went.

Did Griff. Had to go easy on my arms after yesterday's Lynne-like WOD. Still, everything felt heavy. Even my pushups during the warmup were agonizing.

12:37

30/m/5'10"/220

Did Michael
subbed 800m rows for the runs

33:55

"Josh"—19:48
#65 OH Squat (21-15-9)
pull-ups (42-30-18)

Then I did a mini "JT" 15-12-9
HS push-ups
ring dips
push ups

Something happened to my watch and I didn't look at what time I began so I have no idea how long it took. I do know that those ring dips were insanely hard after "Josh" I was kipping like I've never kipped before!

In honor of Nate and our other fallen brothers and sisters...........10rds as rx'd plus 2 muscle ups.

M/38/216

Did a modified Murph.

2k C2 Row

100 pull ups
200 push ups
300 squats

2k C2 Row

38:36.

Did the cals out in the rain, which was sort of cool, but the pull-ups were dicey.

Badger

Rx'd
27:05

God bless and return home safe all that serve.

Murph (treadmill)

41.16

27 yr/ m / 5"11 / 163 lbs

"Joshua H"

10:15

My first time trying a OH squat. Rough

"Josh"

8:30 as rx'd

23/M/185
Josh
16:10

Jason in 40:00

"849" #184

33:06

A good thrash.

Beasty
40/5'11"/255

joshie

M/25/177lbs.

Josh

8:30 as rx'd

Crossfit WoD - Pick your Hero Workout

"JT" - for time 11:16
21-15-9
Handstand push ups
Ring dips
Push ups

WTC - For time 21:10
111 Flights of stairs

10 Flights for speed, not timed

Thank you for all who have served. Thank you for those who sacrificed. My heart goes out to you and your families.

24/m/182

Randy as rx'd 9:53 (PR by 1:14)

Mike F:

Michael as rx'd 29:07

By the way this was my first time doing JT or any hero workout.

"Murph"

1 mile Run SUB Elliptical
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run SUB Elliptical

36:52

I did Daniel for the first time, modified:

25 band assisted pullups(working on my negatives, new to crossfit)
45lb. thruster

17:34

41/5'2"/130 about 5 months post acl surgery
When I found out I had torn my acl I was devastated (ski accident) and I have struggled with weight issues my entire life. I'm really glad I was in good shape prior to sugery. If I hadn't been there is no way I would be doing what I am now at 5 months post op. Crossfit makes me work harder and dig deeper. Thanks!

Joshie

Couldnt do L pullups so I subbed an additional 21 leg lifts

34:49

M/29/155

"Daniel" in 20:18.

-D.

We did MURPH!!
21:01
50 pullups(1st 25 assisted 84lbs) (2nd 25 jummping with band)
400m
45lb thruster x21
800m
45lb thruster x21
400m
50 pullups all on assisted machine

19:53 TOMMY V.

115lbs thruster, 21 reps
40 assisted pull ups

115lbs thruster, 15 reps
30 assisted pull ups

115lbs thruster, 9 reps
20 assisted pull ups

Michael

30:14

M/30/175lb

Daniel
50 pullups
400m run
21 thrusters at 95lbs
800m run
21 thrusters at 95 lbs
400m run
50 pullups

19:17
OUCH!

Anand S:

Randy w/ 45# 19:37

Robert V:

Randy w/ 45# 6:42

Griff

11:21

randy 4:30 rx'd! yesterday

tommy v. today 13:40

Murph - as rx'd in boots & flak 48:46. Broke up the pullups, pushups, and squats into 5-10-15. Also, my run is 1.2 miles each way to the gym.

29/male/175

Josh as rxd 9:45

CFWU x 2

"Jason"
SQ: 100
MU: 5
SQ: 75
MU: 10
SQ: 50
MU: 15
SQ: 25
MU: 20

MU were done with 2 bands. Needed a little leg push on the last 3 to get through transition ... there was just nothing left in the arms. Gave it everything.

I did Michael (run 800, 50, 50)x3
50 minutes

Daniel

29:50

First time doing this Hero w/o. I gave it my all.

RIP to all the Hero's and may God bless all the men and women in uniforms that protect this great country and the people in it.

Modified "Beowulf" (my buddy went digging for "hero" workouts on the site...):
1000m Row
800m Run
50x Dip
100x Pullup
100x 35lb KB swing
800m Run
1000m Row
Beowulf - 38:40

Yesterday:
Fran - 6:40

Tomorrow:
Sleep

"MURPH"

53:40

God Bless America!

33/m/169#/Zone

"Joshie"

L-Pull-ups are w/o a doubt no joke. My abs are still screamin'.
@ Station w/ Rx'd weight.

28:24

Good times!

m/37/195/5'11"

joshie
40# on first set of DB snatch but had to drop to 35# for subsequent sets.
Lats still very sore from yesterday so pullups killed my time.
Time:48:32

m/37/175

Murph 54:00

Way off my PR on Murph, I believe, but I don't care. Last time I tried it I got punked. I ran the first mile and had to quit after 8 rounds of Cindy style.

This time I got all the way through but the second mile was awful. Not even cardio or muscles, but cramps in both calves. That also happened the last time I completed Murph so I had to switch to rowing that time. This time I just walked for a bit and resumed the run. Maybe really concentrate on hydrating heavily next time Murph comes up?

29/m/170 did josh as rxd 9:45

Did josh

Josh

Joshj
B

Badger

Rx'd 30:28
RIP to all the Hero's and God bless all the men and women in uniforms !

Murph: 1hr17min

29 yom 225# 6' 1"
Josh as rx'd
12:50

Hearts and prayers to soldiers and their families.
Dolan, I'll be thinking about you, stay out of the way of enemy fire.

Daniel 26 minutes (too long by far). Putting 50 pullups at the end of that WOD is just evil (esp. if you are 210 like me).

m 29 6'2" 188 lbs

Badger

38:38

wow... mucho respecto'

I had to run around to each excercise due to being on travel and having to use a globo-gym.

youch...

...remember.. always...

To all my warrior brothren lost

Did this instead of the C&J WOD 9/12/2008. Based off of crossfitbyoverload 9/11 tribute WOD:

2001m Run
3 rounds of 9,11 (20 reps each round)
DB swings 70lbs
C&J 135lbs
Pullups
2001m Run

Skipped DB swings only in rnd 2 to save my C&J form (was killing my grip+back), else as described - 1:01:03

JT, 5.48,
arms siezed up on ring dips

First WOD since straining my lower back on "Linda."

Warm-up: easy 5K treadmill run--last 800 meters of 5K were the first leg of "Michael" (8.5 mph @ 1 deg incline)

Michael--31:00

Daniel

Used 40kg Barbell for Thrusters.

Completed in 23 mins

21-15-9 of:

HSPU's
Muscle Ups (15-12-9)
Squats

10:15

Im terrible at HSPUs and MU's were on a new "slick" pair of rings...

JT 21-15-9 of HsPU/Ring dips and pushups: 13:08
first time w/ JT. HSPU were real tough after the 1st round. got head to ground on vast majority of reps. chest was about 3" from ground for Pushups. Thank you JT and all those who keep America safe.

21, 15, 9
Push ups
Dips
95# Squats
10:23

m/34/70/195

"Jason" 20:18pr?

m41/183

Michael

21:46

38/m/190

Daniel
16:40

28/m/235 lbs

GRIFF--15:34

Did the JT workout..21/15/9 HSPU's,Ring dips and push ups. The rings were killing my already sore elbows. 15 minutes..

26/m/174#/72"

Griff
15:35

08.09.11

"Murph"
51:42

34/M/193

Daniel
as Rx'ed on 9/11

21:24

Never forget 9/11. Thank you to all who serve and sacrifice for our great country.

M/36/140

@ home, "Randy", as rx'd 14:21. Last time I subbed 65# and got 14:43. My form has really improved and I enjoyed this Hero workout very much.

afternoon: 343 pushups in sets of 10 (1 for each firefighter who lost his life on 9/11) 17:38

night: Randy w/ 84 pounds in 8:17

Randy

used 95lbs and a cg for power snatches.

15:45

good wod.

Vance

"murph" at 28:51.56 one of the best spent 30 mins i´ve ever experienced.
check out crossfiticeland.is our first affiliate in iceland. I am one of 2 trainers in iceland and challlenge each and every crossfitter around the world to visit us up at the arctic circle if you get a chance.
regards
evert

31/M/71/175

AMUNDSON WU X 3

HERO WORKOUT

"MICHAEL"

24:50

TREADMILL 1 DEGREE INCLINE

JT
23.40

144lbs/31yoa

JT as Rx'd:

22:21

Thank you all who sacrifice and sacrificed.

34/M/190

Griff 8:53

Legs fatigued from squats yesterday.

Haven't ever tried Daniel, might work it in over weekend.

Josh
10 OHS 95#
10 PU's
X3

m/24/195

Randy w/ 55# 14:06

Josh w/ 75# 12:46

Got to this yesterday:

Badger: 33:07 PR.

For those who made the ultimate sacrifice in the line of duty, including Paul Stazyk, Contra Costa Sherriff who died last weekend in the line of duty.

47/m/177

Michael as rx'd with 45# gm's

20:16 outdoor PR

thanks

m/31/145#

jt....

8:58

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Yesterday's WOD

WOD: Nate: 7 rounds + 2MU, 4HSPU, & 1 KB Swing

a PR by almost one complete round, very happy with this considering that I did a big workout just before starting this one.

Have Fun, Train Hard,

Billy

Murph, as Rx'd:

36:50

Jason 13.33

well I did JT this day first due to other commitments. Friday I performed Jason early morning to make up for it. Saturday we went on a 7.5 mile full pack hike with the platoons and afterward I did the clean and jerk WOD from friday.

well I did JT this day first due to other commitments. Friday I performed Jason early morning to make up for it. Saturday we went on a 7.5 mile full pack hike with the platoons and afterward I did the clean and jerk WOD from friday.

M/32/5'9/212

Daniel scalled to porch as per BrandX

35 pull ups
400 meter run
75# thruster 21 rep
800 meter run
75# thruster 21 rep
400 meter run
35 pull ups

18:20

Thank you to all those who serve and have served.

Forgot to post time for "Jason": 17:45

Griff as a catch up after week with no gym ops

Track with Skinly

14:00

Michael

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

25:58

Praying that more of our heros come home alive and in one piece and work out with us, and get work outs named after them just for being bad ass Crossfitters.

Made up on 9/12 at 50% because of match tomorrow!
24 min

Made up on 9/12 at 50% because of match tomorrow!
24 min Michael

Did JT today
as rx'd
18:44

JT

16:05

Badger

1:05 mins.

I'm a long way from where I want to be but I promise I will catch up.

thanks

Jeff @ work
Nate
First ten rounds of MU unbroken, then singles.
17 rounds + MU + 2 HSPU.

Jeff-
Nose to ground HSPU

M/38/190

"Michael"

As Rx'd 28:59

7

m/24/6'1/215

"griff"

13:20 PR

Charity-
J.T.
HSPU-nose to ground
11:28

"Jason"

100 Squats
5 Muscle-ups
75 Squats
10 MUs
50 Squats
15 MUs
25 Squats
20 MUs

Time: 44:30

Couldn't exactly rush through this as it is the first workout with MUs after discovering I can now do them. Form got sloppy in the last 20, but got 'em done.

Daniel as rx'd. 25:17

First time at JT:
HSPU - assisted (feet hooked over a bar)
Ring dips - no rings so sub'd 4 normal dips for each
PU - no excuse for these!

24:07

22/m/185

"Randy"

as rx'd 8:34

M/19/145lbs/5'9"

Joshie, as rx'd:

29:54

Josh:
95# OHS x 21
PU x 42
95# OHS x 15
PU x 30
95# OHS x 9
PU x 18

All OHS reps unbroken...now THAT's progress.
PU broken into sets, last 12 were jumping.

Total time: 16:31

m/36/200

Josh as rxd

20:01

Picked this one cause I hate overhead squats and need to get better at them.

m/39/6'0"/195

Michael as rx'd - 26:25

My WOD was new to me...
Griff in 13:27

"Michael"

18:15

Jennie: 27 F 160# 5'9"
"JT"
21-15-9 reps, for time
Handstand push-ups
Ring dips (assisted)
Push-ups

Time= 12:10

JT

14:44

21,15,9 HSPU,BAR DIPS,PULL UPS

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
TSCHANZY 46 YOM 170 LBS 5' 9"

DID MURPH FOR SECOND TIME. BIG IMPROVEMENT DOWN FROM 39 TO 36 MINUTES.

AS RXED BUT NO VEST. DID PULL UPS, PU'S AND SQUATS IN SETS OF 20, 40, 60. 2ND MILE WAS ON THE ELIPTICAL POWER WENT OUT. LIFE IN THE SAND BOX.

m/33/165
cfwu x3 (minus pullups)

"Josh" as rx'd
22:53

Randy as rx'd

14:28

Did Josh hero workout

Had to lower overhead squats to 75lbs.
Used assist for pull-ups.

16:02

Micheal 26:53

I did the 800 meters, 50 sits, 50 back ext's:

1 hour

While running at 11.5 mph on the treadmill during my first set, the power cutoff causing it to stop moving in an instant and sent me flying into the instrument cluster. My back was killing me after that, which really hurt my running (I couldn't) and my back ext (which usually I do much faster). I'm just praying I didn't hurt myself.

f/43/141/5'9"

JT
scaled HSPU - feet on bench
ring dips - ass't 28#
pushups

15:50

************************************ 09/15

Michael: 23:16

Sub'd 4:00 deepwater run for run.

SSC

M/42/210

Daniel
50 pullups "jumping"
400m run
21 thrusters at 95lbs
800m run
21 thrusters at 95 lbs
400m run
50 pullups "jumping"

18:53 Still having problems with pullups figure five more minutes if I could do real ones

23/m/190

Randy
11:29

Michael as Rx'd

situps and back ext done on AbMat

25:56

JT
19:40

Michael:
25/M/175
18:05
Did downward dog pointers instead of back extension.

Behind in my workouts, posting!
"Michael"

26:50

For the Hero's work out I chose
2 muscle ups (did 6 pull ups/6 dips)
4 hspu
8 KB swings used #35 dumbbell ( I need more weight for sure but can't
grip a higher weight on dumbbells, hands too small)

as many rounds in 20 min
got through 9 complete rounds + 6 pu/6dips 4 hspu
I really liked this one in a sick way!
Lysa

Randy: 75 pound Power snatch, 75 reps for time. (unbroken)
BW: 180
Time: 14:01; last time 15:43.

Great pre-golf workout

27/m/207

CFWU x 1

Michael as rx'd: 25:49

Lower back = sore

27/m/207

CFWU x 1

Michael as rx'd 25:49

We did Daniel with the run on the precor...

AL - 27:45
Taylor - 30:15
JJ - 31:14

had to squeeze this in on an off day so i just did griff...got chief tomorrow..

13:32

Joshua as rx'd

9:45

DANIEL

21:53

Chose it because it's 3 difficult exercises that I happen to like a lot. Can't do MUs yet, and shoulder not good right now for heavy OHS. Badger was a close second - will probably do that one soon anyway. Great way to honor these heroes with a kind of "moving meditation."

Badger

38.41

65 lb squat clean 1st round then hang clean 2/3rd
40/50/60lb weight assist PUs
Treadmill.

First round was terrible, second round was hope, third round much better.

Did Nate

2 muscle ups
4 HSPUs
8 17k dumbbell swings

Rds in 20mins

9 rounds complete, 2 muscle ups and 1 HSPU

CFWU x 2
Randy (8:54)
CFE WOD from 10 Sep
Sprint :10 / Rest :20 x 16

m/34/5'9/173

CFWU - 3. 7 PU 1st set. 12 pushups 2nd. 4 HSPU 3rd. Superman. No Burgener.

21:55

Should have gone faster on last 400m run. Thought it was 800m, so I held back a little. Happy with thrusters.

CFWU
Daniel
27:50
M/47/188/72"

m/36/6'4"/97kg

Daniel

Pack:
For time:
25 Pull-ups (28.75kg assisted)
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups (28.75kg assisted)

Time 11:54.68

Lewis

100 Squats
10 Pull-ups/Dips (Sub)
75 Squats
20 Pull-ups/Dips (Sub)
50 Squats
30 Pull-ups/Dips (Sub)
25 Squats
40 Pull-ups/Dips (Sub)

20 Minutes

m/26/5.8/170

daniel - as rx'd

26:40

first time doing daniel, a new favorite in my book. clean and jerks tomorrow! love those

LT Murphy - No Vest: 48:30

Tommy V
thrusters at 80lbs

28:57

RIP, brave man.

JT is 7.11

m/20/6'2''/180lbs
As Rx'd

43:26

Need to work on rope clime.

Daniel

25 pull-ups
400 meter run
65 lbs thruster 21 reps
800 meter run
65 lbs thruster 21 reps
400 meter run
25 pull ups

Total Time 21:05

Josh As RXD:

95# OHS - 21
Chin Ups - 42
OHS - 15
CHUP - 30
OHS - 9
CHUP - 18

16:58

Did Josh Today

6.21

Murph --

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

outside -- 49:29

"daniel"

did jumping pushups

time 25.42

Nate with 3 pullups and 3 dips
6 rounds

"JT" as rx'd
15:29

Michael

Forgot times

Griff on eliptical

14:31

cfwu x3 (minus back extensions)

Michael
3 rounds of:
run 800 meters
50 back extensions
50 situps

~ 45 minutes

cfwu x 1
wod "Nate"
2 mu's (subbed 4 assisted mu's)
4 hspu's (limited rom)
8 2 pood kb swings
22:39

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

TSCHANZY 47 YOM 163 LBS 5'9"

MURPH AS RXED, NO VEST, ON TREADMILL, 10 SETS OF 10/20/30 DIED ON LAST MILE

39:15

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

J.T.

16:12