First time doing this... can't wait!
Esp since I can do Muscle-Ups now!

Thoughts and prayers to Ryan's family. I will do this one in your honor.

Alright! new WOD! bring it on

R.I.P. Ryan...

Can't wait to do this WOD in honor of a HERO

Careful Michael ... this new WOD comes because someone lost his life.

As a fellow Fire Fighter it's never good to see us lose another one. More so when defending his country.

FTM-PTB-EGH-RFB-KTF-DTRT

The honor will be OUR's

Wow Smash you sound so sympathetic, have or show some respect. Prayers to the family of this fallen hero. Blood, sweat, and tears all will be given for you.

should be really tough, should I do all the MUs even though I can only knock off like 2 in a row?

Are there any alternatives to the muscle ups?

RIP, sir.

It will be nice to work out in honor of a brave hero, heres to you Ryan, RIP.

#6

I am fully aware of what this WOD is about. I have been doing crossfit long enough now to have respect for those who have lost their lives in service to our country and have their these great WOD's named after them. I do not think there is anything wrong with being excited for a WOD for the upcoming day. I will think of Ryan when I am doing this WOD the best I can and that is why I get excited

R.I.P Ryan...thank you for your service to this country and I pray for you and your family

It is really heart rending reading about ryan's death. My prayers go out to his family. This one will be a tough one.

Rest In Peace Ryan.

and to the sniper, another fate awaits you. It takes a sad being to try to bring harm to the men and women trying to save your family and home, or your neighbors family and home.

In the followup, we live. Ryan doesn't. I will go hard in his honor.

This will be a good one. I just read Ryan's story online...it is disturbing how sick some people are. Rest in peace Ryan.

Here? In the U.S.? In an American neighborhood? I simply cannot find the words tonight. They'll come, as they always do, but all I keep seeing right now is 22. 22 years old.

So very young, such a loss...

Word of his senseless death demanded more info;

Here's the link (WFS);
http://www.honoringhummert.com/index.cfm?Section=1

My heart goes out to his family.

Alternatives to the muscle up. In another WOD, it requires 30 muscle ups, but it states if you can't do muscle ups, do 4 pull ups and 4 dips for every 1 muscle up.

RIP Ryan.

Tyler,

I apologize that the tone of my message did not come across as intended.

I simply aimed to imply that through the physical progress I have made by following the crossfit program, I am now more capable of giving the effort prescribed to try and honor the life of another fallen hero.

Never would I disrespect or trivialize the hard work and ultimate sacrifice of the very people who fight to defend our everyday rights and freedoms.

Its always heart-rending to see a new hero WOD. It gives me hope that there are men and women willing to give their lives each and every day to defend the liberties I've come to expect as a citizen of the USA. My prayers go out to Ryan's family and friends. Know that he's never forgotten.

Sad story indeed. RIP brother
http://www.honoringhummert.com/index.cfm?Section=1

RIP RH I'm going to crush it!

RIP brother...tomorrow will be for you. . . .

s/f

out!

Sorry to hear of such a sucky story. Hope it had a happy ending with a bullet taking out the sniper who took Ryans life.
R I P Ryan

Well Neil and Amy in Blacksburg...I am sure Michael was just excited to have a new workout to do but not to take away from showing anything less than the upmost respect for Ryan and his family....Shaming Michael on the net was probably not necessary...Have a great WOD...

Unbelievable.

Maybe I'm naive, but I will never understand how things like this can possibly happen.

Will definitely hit this one hard, since now I can do MU.

I can't even comprehend the type of person that would do something like this. I mean, I can understand a person luring the police to a scene so they can open fire, but firefighters? As I said, I'm at a loss for words. RIP Ryan. My prayers will go out to you and your family tonight.

RIP Ryan, you are in our thoughts and your family is in our prayers. True heroes run into danger to save others knowing their own lives are at risk. It's a damn shame that there are people out there adding to the risk of firefighters. That's putting it lightly, but out of respect for Ryan I will keep it light today, at least verbally. I will do this workout hard for him.

...I don't think I understand the "Each burpee terminates with a jump one foot above max standing reach" though.

RIP RYAN

Thank you. I just read the story regarding the ambush. Unfortunately this occurs more often than usual. Tow officers were also wounded and the murderer’s home burned to the ground in the stand-off and thus far there has been no sign of his remains. My condolences to the family of this brave young man who was responding to his duty.

Just trying to keep the tone a bit more somber than usual.

Keep working hard everyone!

~Amy

I can't wait to this in his honor!
RIP Ryan

God Bless. I will go strong in honor. Sad story.

I've never heard of anything so disgusting. I hope the scum who pulled the trigger rots in hell! I will do this workout in honour of true heroe. I hope that the scum was caught?

#29 - Sailor Erin.

target is 1 foot higher than you can reach standing flat footed with arms straight over head.

personally - i'm tall and my garage isn't. and luckly (hahah) i can't jump. but i will still try (and fail most likely) to bounce my head off of the ceiling each time.

What a tragedy.

Rest in Peace while we crush this WOD in your name.

After reading the story of Ryan's death (especially as someone who wants to go into law enforcement) I must say I am truly disgusted that someone would create a fire for the sole purpose of shooting the emergency responders. I haven't had much time to do CrossFit the past two weeks or so because of school and my new job, but I will definitely be in the gym early tomorrow morning remembering Ryan the CrossFit way.

Rest in Peace Ryan.

I wish the good guys could have taken that piece of crap out appropriately.

RIP Ryan. My heart goes out to his friends and family.

#29 Sailor Erin: Burpees always end with a jump. For this workout the jump needs to be one foot up instead of just a little baby jump. One way to make sure you do that is set a target like a pull-up bar and touch it every time.

I'm going to go hard on this one in the park tomorrow... for Ryan.

Ryan was a fellow brother firefighter that was a member of my Local IAFF 2665 here in St. Louis. He was only on the job for 10 months and will be missed just as all the heroes who have lost their lives. As a friend of Ryan I want to say how great it is to have the crossfit community honoring Ryan. The Crossfit community is just like firefighter community, it is a brotherhood. RIP Ryan! You will be missed

Been off the kool-aid most of the summer.
This will hurt but it will be done. Probably at the fire station. God bless Ryan and his family (both his natural family and his bro's & sisters at the station)

ratt
Local 1609

That story has put me on the floor! I simply cannot find the words other than "why"?

RIP Ryan.

My thoughts go out to Ryan's parents.

I can't even fathom what it must be like to loose a son, I think of my own children as I write this and my eyes get watery.

RIP Ryan

Rest in Peace Ryan. I will give all, because you gave all.

I challenge all fftrs and pd offcrs to crush this workout as I will try to do. Ryan, we will continue to respond for those in need. Your willingness to sacrifice is one made daily by all that wear a uniform at home and abroad. God Bless you all. Be safe and come home 3...2...1... GO

I hate reading about new WOD's. I read the full story and those stories always bother me.

Since I am in my soccer season, I'm not doing crossfit right now, but I have a game tomorrow so I will give it my all (as I always do), but in honor of Ryan

Need some input on muscle ups. I can do muscle ups if I (in my false grip) keep my thump on top of the ring(s) with my fingers. I have difficulty doing them with a "normal" false grip, where my thump is opposite my fingers (around/under) the ring. I am trying to break this habit, but wonder if it really matters. It might be attributable to the fact that our rings hang fairly low, so I cannot achieve a true dead hang. If I put them up higher, I can not extend or I would hit my head. Any input/help would be appreciated.

Rest in Peace Ryan.

I can't wait to do this WOD honoring a fellow firefighter.

My heart goes out to his friends and family.

crossfit hates my hands, i have determined this. 2 weeks ago on the 30 muscle up WOD i tore them up and every time they are just about to heal another muscle up WOD comes up haha. This should be an interesting one

Shooting a fireman responding to a call. What a stupid, self-centered world.

R.I.P. in peace brother, my crew will be reminded of your sacrafice and the many others we have lost this year. My prayers go out to you and your family.

My heart is broken reading such terrible news... my sincerest condolences go out to you Mrs. and Mr. Hummert.

So sad to see another Hero WOD, humbled to know you've done so much for the rest of us mere mortals.

Rest in Peace, Ryan. Like many others, I will be doing this one in memory of you and the ultimate sacrifice you've made in the line of duty. The tiny bit of pain I will feel in your namesake WOD will never compare to the pain of your family's loss.

RIP Ryan

#28 Dan the Viking

"I can understand a person luring the police to a scene so they can open fire"... What the hell is understandable about luring police to a scene so they can be shot at? I hope that you just had your head up your *ss when you wrote that and that you don't really mean it. Next time you might want to read what you wrote before you hit the "post" button.

Jeffrey Gebbie (Patrol Officer)

Tempe, Arizona Police Department

RIP Ryan.

Our condolences to the Hummerts. The DCF crew will be going hard for Ryan and local Richmond K9 officer Bradley Moody who was killed this week.

Not enough heroes, too sad.

-jj

This will be tough. Just a few days after I got it...

Why when frustrated do we not use our brain, our words, or even our hands? Why are we senseless cowards and use a gun!

It is confounding that something this disturbing can evade national headline news. I was out of the country at this the time of his death, but I would expect to have read about it, or had my mom include it in her news-summarizing e-mails. Stories like these are terrifying. Simply astounding.

I love civil liberties, but...increased gun control...maybe. Or increased social prevention of violent tragedies. Do firefighters have worry about an all new kind of 'fire'.

All the best wishes to the communities and family that loved and supported Ryan Hummert.

BTW: let us not insult those that neglect to recognize the significance of this loss; rather, keep the focus on the support of the community that recognizes that loss.

I am proud to see that there is a WOD in honor of Ryan. I met him out here a few months ago. (May time frame) My condolences go out to Mr. & Mrs. Hummert. We will continue the fight.

#56 exactly what I was thinking. I'm not a police officer yet but I am working on it.

RIP Ryan. my condolences to the family of this brave man.

I am at a loss of words. I cannot fathom... My heart goes out to his family, 22! I dare not think of my friends who are firefighters/medics.

Tomorrow is another day, but a special one - this one's for you Ryan

All though I did not know Ryan, I am a brother in his Local. This WOD will get everything I got. I also want to thank cmh for putting this together. RIP brother!

We're warned about this sort of thing happening, but I'm shocked that it actually happened. It wasn't someone from the taliban, but a homegrown terrorist. I can't imagine if this were my department. God's comfort, and my broken hearted condolences to Ryan's family, and department. We'll do this tomorrow for you. R.I.P. brother.

Talk about mixed feelings on this one.

On one hand, I’m psyched and pumped for the muscle-ups since I just got my rings hung today in the globo gym I work out at. It took some begging and pleading with the owners, a promise to them I wouldn’t let anyone else use them (insurance reasons), and some time off from work to get them hung. The two owners of the small, private globo gym I workout at gave them a try, and I think they really liked them. Can’t wait for the looks I’m going to get from the cardio class that’ll be in the same room that the rings are in. Next step is to convince the owners to install some decent pull-up bars. Then hopefully get Level 1 Certified, start a class or two at the gym and then who knows…maybe my own box????

Then on the other hand, bummed that this is another (new) hero workout. This is not the type of workout I should be excited to initiate my rings with. My thoughts and prayers are with the Hummert Family. Gonna give the new setup an inaugural workout with everything I’ve got in Ryan’s honor.

I'm from the St. Louis area so I followed this story as it was happening. Definitely a meaningful workout to me. My thoughts and prayers continue to be with Ryan's family.

#28 Dan the Viking,
jgebbie is right, there is nothing understandable about luring a police officer who lays his or her life on the line every time they are on duty. All law enforcement, military, fire, ambulance, or any other first responder risk their lives for different reasons. Whether it is pursuing an armed robbery suspect who may shoot and kill you if he thinks he'll get caught, walking the roof of a burning building knowing that the roof may give at any moment, or simply driving lights and sirens through a busy intersection and getting t-boned by a drunk driver. All first responders should get the same respect, respectively. Nobody, and I mean NOBODY deserves to get ambushed and murdered like that. I will bust my ass during this WOD in Ryan's honor.

A Firefighter hero WOD. Was dreading this inevitable day. For it to come because of such a senseless, evil act, unfathomable... I am off duty tomorrow, but we will use the gym roll up doors at half mast as burpee targets, just like we do at the fire station. RIP RYAN-MM, Sta. 47 A shift, BCFR IAFF L2969

I have tried my whole life on several key principles I was taught one of them being "live in a way to make our founding fathers and heroes of our country proud to stand beside you one day as a fellow American." I have no qualms about saying I was shaken with grief over this story. It took me several minutes to control myself enough to even finish the story or talk to anyone. I will have a very hard time Thursday finishing this without breaking into tears. i am reminded of the quote "the only thing necessary for evil to prevail is for good men to do nothing." But I think the best thing I can do to make sure Ryan does not become just a difficult WOD to me is to stand up when I know something is wrong even when I'm the only one. I hope the example of this hero gets past the iron curtain of the media and spurs young people like myself to give of their time, energy, and potentially lives to make sure arrogance and pride displayed by this shooter does not take over MY country

Godspeed, Ryan.

so 28 pullups and dips for every round? fu$k

RIP Ryan. My condolences to family and friends.

RIP Ryan.

I love new WODs as much as the next guy, but it always rips me apart inside to see a new hero WOD.

I'm left shocked and stunned for so many reasons...

I'm 23, from St. Louis, and have a brother in the special forces. I cannot begin to fathom the loss his family is feeling. Only 22 years old with so much life ahead of him. My heart goes out to his friends and family for their immeasurable loss.

I'm proud to do this WOD and give absolutely everything in me down to the very last second--a mere fraction of what Ryan has given, and what his fellow fighters give every day of their lives to serve and protect. R.I.P. Ryan.

Rest in Peace, Ryan. May all those who do this WOD remember the sacrifice.
As a career firefighter, paramedic we have risks. One which has taken a new, revived look is how we respond as we could see this on any given day w/o warning. Everyone should remember that how you train is how you react. Always think of the 'worst case' .

train hard always and look to you left & right

My condolences to the Hummert family and the extended family of firefighters who all share in the loss of Ryan.

As public safety personnel, we all know what our risks are and we do the best to work around them. This is a strange and frustrating loss of one of our brethern - not being of the likes we would anticipate. Again, there is no "routine" day or anything else in our lives as cops, soldiers or firefighters. The solace in this is that Ryan reminds us to enjoy each day to the fullest as we never know what lay in store.

Love your family, friends, and partners.

God speed and fairwinds, Ryan.

Andrew and Jackie, I am sorry for your loss.

Billy

RIP Brother Ryan

I'll suffer through this one in your honor, Omnus Cedo Domus.

FF/PM
SRFD
Local 1401

Friends,

I have been doing CrossFit for some time now, learned so much from the videos, demos, and discussions, but until now... have never posted.

I am a St. Louis City Firefighter, our jurisdiction touches the county municipality in which Ryan served. As the major metro department in the area, following his death, we took over his department's response area for over a week while his brothers grieved.

Ryan's death, a mere 3 months out of Recruit School, affected us all a great deal. It remains a scar not fully healed.

Having saluted this mans casket, and offered condolences to his parents, it is tremendous honor to see a WOD named in his memory. Thank you all for your thoughts.

CrossFit: Forging Elite Fitness & True Camaraderie.

Gregg

Such a sad story. RIP Ryan... God Bless

What a sad story. This world is full of so much tragedy. And yet it is also filled with lots of amazing, kind, and caring people. I like to believe that the crossfit community has an unusually high percentage of such people. The fact that we honor the brave (Ryan) and the innocent and pure (Jeremy), consistently reaffirms that belief. I'm glad that we are all able to enrich eachothers lives by sharing in crossfit. Thank you Ryan for being brave, being a fellow crossfitter, and for inspiring us to be our best! Your life was short but meaningful.
Rest in peace.

To the Hummert Family, my prayers are with you.

My thoughts go out to Ryan's parents, I am happy to know that Coach has named a workout after him, in his and his families honor. I will be looking forward to doing this one, and while doing this WOD, remembering the courageous police force, firefighters, and military that risk their lives every day to make the lives of the civilians in this country as comfortable as possible. RIP RYAN and GOD BLESS!!!!

amazing that we didnt hear more about this in the media...truly a shame.

And Matt, I couldnt think of a more selfish, tactless thing to say.

We live in SoCal. Firefighters have saved our home and gym more than once from fire. Thank you.

RIP Ryan.

Our deepest condolences to this young man's family.

How can someone do that to people who choose to spend their lives protecting and saving and helping others?

RIP Ryan Hummert.

these hero wod's always break my heart. i will be going extra hard tomorrow in memory of ryan, r.i.p. wow only 22...sigh.

where's your wod time Matt?

matt #84- are you completely devoid of emotion? wow, just wow. show some respect dude.

yeah one word for the guy named Matt who left comment #84. douche-bag

technically it is a comments board. one could post their time, or comment on the WOD, this WOD is in dedication to a fallen hero. so we can comment on the situation of the fallen hero who served this country so bravely. that is being part of the crossfit community. talking to other crossfiters and thats what these boards allow us to do

Matt #84 This site is a community of people that you have chosen to be a part of. We accept you just like everybody else who chooses to be apart of this community. Your commit is immature at best and I hope you never loose a loved one. I am sure if you did you would not care what you WOD time was for the day. And that you would be comforted by the care and concern that the people in this community show for one another. It is a much bigger world then we care to see at times.

My condolences to this young man's family
R.I.P Ryan you were to young.

And yes Matt #84 I will post my time.

Free site, Free speech, Free country. Say it, dont say it. Read it, dont read it. JUST DONT COMPLAIN!!!!!

RIP Ryan, prayers to your family

now we all have a date with pukie in the morning

What a shame. RIP Ryan.

#93 matt

you sir are the one who needs to gtfo. you are not even showing basic respect for the crossfit community, other people and especially a fallen hero. if this forum is so upsetting to you then go do this wod post your time and call me to let me know how you did. 303-518-5949.

to the hummert family and his brotherhood, sorry for your loss and my prayers are with you all.

Matt #84

I hope you fall and hurt yourself while you're doing a muscle up and you need a FF to come help you, and he punches you in the face instead...

I'll post my time later.

R.I.P. Ryan. Its always hard to hear these things. My condolences to Mr. and Mrs. Hummert and all his loved ones.

Matt #84 Dude you still haven't posted a time for your w.o.d. Respect this young man and his family. Who are you to tell people what these boards are for?

Who is this guy?

Oh yeah, Oct. 6th weighted pull ups-110lbs

Matt,
Are you serious? When coach comes on the board and posts information or expresses his opinion, are you telling him to STFU?! These boards are censored though. So by tomorrow, your ranting ignorance will be censored off and we'll all just shake our heads. I'm sure nobody could possibly be as stupid as you seem to be. So pull that burr out of your butt and stop acting like a child. If you're so pissed that we're cluttering up your personal workout logbook, why don't you try tracking your workouts another way? You could invest $2 in a pen and a notebook and maybe write it in there.

In happier news, I'm psyched that I signed up for my L1 cert in Las Vegas on Nov. 1 and 2. Is anyone else going to that one?

My heart always sinks when I log on to see another hero WOD. My prayers are with Ryan's family, friends, and brother firefighters. I just got my first muscle-up on Saturday, but I will do the WOD even if it takes me hours.

#84 Matt: I did not see you post your time? These boards are NOT JUST for posting workout times, anyone who's been reading the site for a short time could figure that out. Every time coach posts a Hero WOD, there are hundreds of comments expressing condolences. Sometimes the family of the day's Hero log on as well. You should pick another day to troll for BS.

Matt you have made two posts now and I still don't see a time. Please don't post until you have a time. Since you really do not understand what this site is for you sir should STFU or GTFO.

To my fallen brother's family my condolences, your son will never be forgotten!

RMFD St.72 A

Damn, another new hero WOD. It is saddest when we hear about hero's who serve us all so selflessly, fallen in the line of duty. May Firefighter, Ryan Hummert rest in peace and may his family take comfort in knowing he was doing what he loved.

May we all give a bit more effort tomorrow out of respect for those who serve our communities and our country so selflessly.

And may we all be more tolerant of the inconsiderate posts here, they don't get it. Maybe one day they will.

In the true crossfit spirit 3,2,1...GO!

Thoughts and prayers go out for the loss of a fellow FF. Unfortunately, I still can't do MUs yet, so I will enthusiastically crank out 4 PUs & 4 dips for each MU.

I visited the link for info on Ryan, and found the foundation set up in his honor has T-shirts for sale. wfs link below, and no interest on my end.

http://honorffhummert.com/osb/showitem.cfm?Category=2

Thanks to all who honor this young man taken way too early....

Wow. The workout looks like a great one, but my heart goes out to the family and friends of this hero. Doing this workout is a small act, but tomorrow and every time this one comes up I will do it in honor of Ryan.

I think Matt #84 is trolling and he knew he could take advantage of a group of people who actually care about a man like Ryan.

I don't have access to any rings so I wanted to run this workout by you guys to see if it's level of intensity is a good, honorable substitute.

I would do a burpee and as I come up from the burpee I go straight into a jumping pull up/knee up then come down and go straight into another burpee. I would do 5 sets of 21 for time. I'm usually winded after 50 of these so I think 105 would do the trick. Please leave feedback, though, if any of you think you can make this even better in honor or Ryan.

It's not hard to believe that every visitor to this site can't be sympathetic to the loss of this young man. What is hard to believe, is that several visitors miss opportunities to care for others.

#1 Smash, was not the least bit disrespectful to anyone. CrossFit is a website that is devoted to fitness, and he was talking about fitness.

#3 Michael McCoy is also talking about fitness and is excited. Disrespectful?

Then they both get slammed for not acknowledging the death of Mr. Hummert.

#11 Smash, ends up apologizing for the tone of his message? Smash, please know what you are apologizing for. There is no tone to your message, except enjoyment of CrossFit.

#26 Nelly. Thank you. No one needs to be shamed to an apology.

#32 Amy. Your tone can be a bit more somber than usual, however, trying to keep an entire CrossFit communities tone a bit more somber, would be a difficult task to say the least.

Not everyone is on the same sheet of music at the same time. The unecessary attacks on the early posts just might cause all following posts to be sure and comment on the death of Mr. Hummert, whether they are prepared to do so or not. Do they feel like being shamed by their fellow CrossFitters?

The nice thing about this site is you have the ability to state your piece in a kind and respectful way, you just can't state it for the next guy.

It is interesting what one will say to an 'alive' fellow human being, and what one will say in regards to one that is 'no longer with us' with the greater impact being to the one who is still here. Absolutely, there is honor to Mr. Hummert who daily served others. Most people run from burning buildings, when he went the other direction. Continue to honor others as you have Mr. Ryan Hummert.

I can hardly express my sadness and bewilderment at these actions. My heart goes out to Ryan's family and fellow firefighters. From all at CF West Santa Cruz, our sincerest condolences.

Want to learn a bit more about CrossFit.

http://library.crossfit.com/free/audio/CFRadio3point5-081007.mp3

Great job guys. I am not to interested in the haters, but I appreciate the data, facts and explanations. Listening to this group will help me explain CF to others.

cheers

I was actually hoping that no one would seriously use this day to complain about comments instead of times. I was wrong. I don't know what's more depraved, someone so hell bent on a "times only" comment board to actually get angry about people leaving their respects to a fallen hero or someone pretending to be that mean just to get a reaction during a time like this.
Though I must admit, those of you playing into it and fighting with him are playing your own part of being disrespectful, even though I know you don't mean to. You're trying to defend his honor, which is admirable, but I don't think Ryan would want people fighting on the comments board over his WOD. I'm not about to point fingers, I will simply shake my head and sigh at a certain man on here's behavior. I feel like I'm playing into it even responding to this.

In an attempt to make up for such disrespect, I'm going to make today a day of silence for myself to remember Ryan.

I know this is just adding fuel to the fire, oh well, this "Matt" guy got me pretty heated. Do you even know what CrossFit is? Have you actually done a WOD? Seriously, I can't stand those people that hide behind their paper and pens...or in this case, the internet. Instead of showing your respect for our Men and Women who have lost their lives trying to save us, you are acting.....well you just disgust me.

RIP Ryan, you will never be forgotten

Erin I definitely agree with you

Mr. White

I understand we talk of politics frequently on this site however please dont use this as an oppurtunity to push a political agenda. No matter how well intentioned keep the politics of this one. Save it for the rest day.

Well said, "Taco!" haha

Ryan's a hero! And that's one helluva workout comin' up... yeehaw!

Rest in peace Ryan, you will be remembered.

I work for the St. Louis County P.D. which is right down the street from Maplewood. Whenever a cop or firefighter is killed in the line of duty, it hits you much harder. Not to underplay the lost of a young man, but thankfully the only other life that was lost was that of the killers! Rest In Peace Ryan!

Forgot to include...just don't mention anything else in response to Matt's rude comments...it's only adding fuel to the fire!

Respect and prayers to Ryan and his family. R.I.P.

It'll be an honor to do a workout for a hero like Ryan. Rest in peace, I'll be going all out for him.

m/37/175

22 years old. Heartbreaking. Hummert family, I am so sorry for your loss.

0730

M/28/60kg

Brand X 'Pack' (i.e. 3 rounds)

11.27

RIP Ryan.

Apologies - above should read:

Brand X 'Porch'

To Ryan's family,

From one of the firefighting brotherhood to the family of another, my thoughts are with you tonight. May you remember his sacrifice, and remember his good memories and the person he was.

May his brothers at the firehouse get back in the truck when the tones sound, and remember the man he was, and the job he stood for.

The CF community knows now that a hero died doing a job I'm sure he loved to do.

This workout I'll do proudly, in his honour.

RIP Ryan Hummert

Ben McLean
Metropolitan Fire Brigade,
Mebourne, Australia

Thanks for posting the link to the article.

I would like to say "Thank You" to his family for raising a fine young man who willingly sacrificed his life to protect others.

R.I.P. Ryan

My Prayers are with the Hummert family. Scary to see people around my age dying. WAY to soon.

Looks like a great workout to honor him.

Scary work out. Scary comments on this board today in response to scary events.

Had no rings nor a proper pull up bar so no kips etc, so did 3 gravitron pullups with 20k then reduced to 15k assist and 3 non assisted dips for every muscle up - so every muscle up I had to get on one gravitron then run round the back to the other. Burpees - forgot about the foothigh malarkey but there was some hight there. Got some very interesting looks from the gym instructors.

That was a scary work out; one of the toughest I have done in a while.
Thank you Ryan for the hero work out. Your fellow Americans have admirably (in most cases) expressed condolences and appreciation. Brits take note.
Time not as rx'd: 38.5 mins
Adam

Ouch
I scaled it to 7 PU / 7 Dips and 15 Burpees
5 rounds
Still hurt.
19:09

To echo what others have said, Matt is most likely a troll and the best way to deal with trolls is to ignore them, hard as that may be.

Taco, not sure if I agree. For the same reason people talk and interact with others differently when at a funeral, even for a person they don’t know is out of respect for the person and their family. I’m not trying to start an argument because today is not the day, I just think there is some cause for the same decorum on a message board, IMHO.

As to the story, shocking, absolutely shocking, and my deepest condolences.

It's always sad to see a new Hero workout, even worse that the casualty is not a combatant (army/navy/air force or police). But a professional whose only purpose is to help and/or save other human beings.
Being an army man myself I say this without disrespecting any of the previous Heroes; What a waste.
RIP Ryan.

Can't do MU so:
5 rounds of 7x 4 Pullups/4 Ringdips and 21 burpees
50:46
I found a goat, Burpees!

God bless you and your family Ryan. Thank you for the sacrifice you have made for your community and your country. I will push myself hard today in your honor.

Ryan's death was a tragedy here in the St. Louis public safety community. It was inspiring to hear a story about another hero who was there that day:
http://www.stltoday.com/stltoday/news/stories.nsf/stlouiscitycounty/story/0E07869B581CEC9B8625749200139CA3?OpenDocument

This is not something you want to see when awaiting the WODs. God speed, brother and rest in peace.

As rx'd
15:27

Was this Iraq or Afghanistan? I have not heard of a firefighter getting hit by sniper fire in the US since the LA Riots back in '92. If so, it makes me nervous for my brother. My families thoughts and prayers go out to his family.

What the %$#@? Fire Fighters? Really? I sadly fear the human race will be erased from the planet, before we get sick of killing people...

#134

This was in St. Louis (Maplewood is a suburb). The sniper set fire to his own car. When the Firefighters responded, he shot Ryan Hummert right as he stepped off the truck. Very tragic.

Link to the story(wfs)
http://www.honoringhummert.com/index.cfm?Section=1

CI

On behalf of actual snipers, be they my fellow Marines or our sister services, I object to calling this worthless POS by that name. A Sniper is a trained expert and master of a military art. A murderer lurking in a window waiting to kill any government agent from a covered and concealed position is a felon who is overdue for a date with the needle. Please don't legitimize this waste of air by calling him a sniper. RIP Ryan, such a fine name I gave it to my eldest boy.

26:09

RIP Brother

rounds
1 3 MU 16 PU/dips 21 squat thrust Burpee
2 28 PU/Dips 21 squat thrust Burpee
3 28 PU/Dips 21 squat thrust Burpee
4 21 PU/Dips 21 squat thrust Burpee
5 21 PU/Dips 21 squat thrust Burpee

45 minutes

This is a true tragedy. Such a meaningless act committed on a group who serves the greater good. This atrocity is hard to stomach. My thoughts go out to his family, and family of brothers he served with. Things like this light a fire inside of me. This workout will be done with respect, and honor.

Also, Please pray for our Marines and fellow service members in country, and around the globe. May they all come home.

Semper Fi

It is truly a sick world in which we live that someone would set up an ambush for a Fireman! My the Lord bless and take Ryan into His fold. As a believer in our Lord Jesus Christ, I will pray for him and for his family. Additionally, although I don't want to, I will pray for that sniper, that he mends his ways and comes to the Lord as well.

RIP, bro.

as rx'd

TOTAL: 23:32

Round 1: 2:27
Round 2: 4:33
Round 3: 4:48
Round 4: 6:04
Round 5: 5:38

3 rounds, 22:09, subbed 4 PUs/dips for each MU.

RIP Ryan.

M/41/6´2"/195

33:25 subbed 3PU/dips for each MU`s

As rx'd

17:33

Last set of muscle ups made me hate my mother for giving birth to me. Awesome WOD!

did a scaled version of the workout(very new to crossfit):
7PUs/7Dips, 15 Burpees for 5 rounds

12:00

Thank you Ryan for everything you did to serve this great country and society

GET SOME!!!!!!!!!!!

I'm saddened on two counts today. Firstly to see another hero WOD which inevitably means that someone died, and secondly because the comments board has descended into a bitching contest. I see two things to comment upon today, to pay your respects to another fallen hero, or the WOD and how you performed.

RIP Ryan, my deepest condolences to your family.

The WOD comes later.

To Mr. White, (Comment #59)
Ryan's situation is very tragic. Do you think the scumbag that broke the law by committing MURDER would have honored the gun law, if in place as you wish? No. Let this forum be about people wanting to honor our men and women that are willing to serve others and defend our FREEDOMS not some political spotlight so you can impose a belief in light of a tragedy. To everyone else, THANKYOU for what you do here for not only my fellow Marines put all public servants that pay the ultimate price for this nation

34/M/184
as rx'd
18:42

For those who don't have access to rings, is it 4 push-ups and 4 dips per muscle up?

Thanks, AP

16:42. Jumping MUs.

m/162/5-8/35

Only 3 rounds, 3 PU, 3 Dips as MU Sub.

21:10

as rx'd -
17:14

#150 SSgt USMC

thank you, i was hoping i wasnt the only one that noticed that.

as rx'ed- 29:01

27/6'8"/210

1/2 effort day. 2.5 rounds.

13:58 with bar MU

M/41/5'11"/185

sub 2 pull-ups & 2-ply band-assist dips per MU (14 of each per round)

29:43

F/38/5'6"/140

sub 2 pull-ups & 3-ply then 4-ply band-assist dips per MU (14 of each per round)

30:46

A good man felled by a senseless act. Condolences to Ryan's family. It is an honor to do the workouts in the name of these heroes.
No MU, scaled to 3x7 pullups and ring dips to sub.
39:30
burpees definitely my goat.

27M 6'5" 230#

Only did three rounds.

20:15

What a waste. RIP Ryan.

Pullups and Dips x3 subbed for MU
24:15

40/m/176cm/71kg

As rx'd

18:59

Ugh, scaled to "porch" with 5 "squat muscle-ups" and 3 rds of 15 burpees, still smoked me. Ow.

Tragic tale of Ryan; that's just evil.

As Rxed--------------------
43:17 pitiful effort
one foot jumps are no joke
---------------------------

not as rxed
subbed 4pu-4ring dips for MU

age 42
bwt 215#
5 rnds:
30 pullups/30 dips
21 burpees
time: 40.47

M/32/183/5'8"

Thoughts and prayers to Ryan.

4 dips/4pull-ups x7, 21 burps x5

25:24

Sub: 3 pullups/3 ringdips= 1 muscle up

33:12

M/39/140

Subbed - 4 PU + 4 Dip = 1 Muscle-Up

1: 2:52
2: 5:32
3: 6:24
4: 6:59
5: 6:44

Total: 27:45
This was so tough to stick with. Burpees are my goat. Other than doing more of them, anyone have any suggestions for improving my burpee stamina?

Mark - 21:47 (nice jumps at end of burpees!!)
assisted MU with smallest band
Theresa - 22:03
assisted kips with smallest band x 14
parallelet dips x 14
decent jumps at end of burpees

This was a senseless, cowardly action committed upon someone who was attempting to render aid. My prayers to the Hummert family and to his fellow firefighters.

WOD as RX'd: 19:41

Ring MUs - all reps started with straight elbow hang and ended with straight elbow hang; no "jump off" or half reps. First set 7 consecutive, all the other sets broken 3-2-2. The pushups in the burpees hurt the dip portion of the MUs and forced the mini-sets. I could get through the transition and push up a couple inches but could not finish to straight arm support on the rings without taking short breaks.

Burpees done with chest and thighs to floor pushups and full overhead jump 12" over my standing reach. Each jump had to have the heel of my hand above the pullup bar to count. Again it was the pushup portion that caused me to break the rounds into sets of 7-5-5-4.

Thank you for the jump standard Coach!

http://www.honoringhummert.com/index.cfm?Section=1

this workout was insane. i am usually good at muscle-ups (can do 30 in less than 10 minutes). but the burpees destroyed my ability to do muscle ups after 2 rounds so i did jumping muscle ups

20:20

R.I.P. Ryan

New to crossfit, getting broke in slowly!

5 pullups on a gravatron with half my body weight 100#
5 dips on a gravatron with half my body weight 100#
10 Burpees
I only did 4 rounds!

M/22/155

15:23 as Rx'd

I hate burpees and can't do muscle ups, but as a fellow firefighter I am going to give this my all tonight. Will sub pullups and dips for muscle ups.

RIP Ryan

God bless you, Ryan.

Local 66
Waterloo, Iowa

sad to see another hero workout. i've worked in the criminal world for 15 years and unfortunately some a$$hole shooting at fire fighters is not new. terribly sad and senseless.

as for the workout, i wonder who can do it under 10 minutes? bet speal can do it. dutch?? ricky? i would say freddy but we all know he's too old.

27/m/130
sub 10dips/7pu
5 rds for 22:36

burpees are the devil

22:38 as rx'd

#172 i agree with you, burpees destroyed my ability to muscle up.

RIP Ryan

jumping MU 19:35

I live in Crestwood, which is right by Maplewood. I rememeber when this happened...no idea he was a crossfitter.

Day behind, but I wanted to give my respects to Ryan. Tomorrow I will try my best to get all the muscleups...

modified 4dips/4pullups:1 muscle up
for time of 1436 also ran 1 mile

also did my burbees ...........sorry

Steve
M/46/174

subbed 2X PUll and Dips for MU

37:32

25/5'9"/136

22:25 as rx'd

Sad to see a new hero workout. RIP, Ryan.

RIP Ryan

Did 4 Pullups & 4 Dips for each Muscle Up as I'm not even close to doing them.

Only did 3 rounds due to time limits.

1st Round 5:10
2nd Round 8:00
3rd Round 10:00

Total time 23:10. Got my ass kicked.
Can't wait for tomorrow!!

M/42/160#

20:16

Pleasantly surprised. Was shooting for sub 30. Kipped the muscle-ups, lowered into full dip.

Thanks for posting the article on Ryan. It's such a tragedy.

I haven't done the WOD yet and am not sure if I will being as I can barely do 3 pull-ups, much less a muscle-up, but I will train hard today in his honor.

about 22 min

26:54 w/all muscle-ups coming from the hang. I had a ridiculous fall as I lost grip on one of the rings mid-transition and landed flat on my back.

Thank you Ryan for all your hard work, I hope our work today is worthy of your legacy. My prayers are with your family and loved ones.

32/M/165....First WOD; did 7PU&& Dips in place of muscle ups each set. 27:10 or so, but I got five rounds in.

Peace Be Upon You, Ryan Hummert.

5 Rounds:
7 x (3 pullups + 3 Dips)
21 Burpees

59:35

Pathetic I know. The first 2 sets were 14 min, so I figured I would be done with a Sub 40 min time. I hit a brick wall after the 2nd round. I was going to quit after the 4th round. Then I thought about why I'm doing this, and what it means to finish. Ryan didn't stop short, neither would I. The 5th set were the ugliest pullups i have ever done, I started getting a headache, I had the taste of blood and vomit in my mouth and I had to rest a few seconds between every burpee, but damnit I was going to finish!

That was for you Ryan.

15:56 as Rx'd

First round was just under 2:00
At end of 3rd round clock was at 9:00
Start of 5th round clock was ~12:30
So last four rounds were all pretty close to 3:30 each.

Last round really was pushing my pukie threshold.

RIP Ryan - may God bless you and your family.

bw 165

subbed 3/3 per muscle up

19:13

RIP Ryan

We will add this hero WOD to the RedShed board this week.

Coach,

Thanks for the WOD in honor of a hometown hero. RIP Ryan.

RIP Ryan... to his friends, colleagues, and family, my deepest sympathy for your loss...

23:01 (sub'd 21 pulls and 21 dips for the muscle ups)

3 rounds of:
7 x 2 assisted pull-ups and 2 dips from a bench
12 burpees

12:50

fourth day into crossfit and this one kicked my butt. not quite as motivated as DD to finish this one, but i was doing this one at the nearest playground and it's cold here in Canada and the lungs were burning from the cold and the chest cold. hopefully with time it will get better. condolences to Ryan's family.

Brutal

m/35/185

5 rds: 21 pull-ups, 21 dips then 21 burpees

34:29

24m/155/66"

as rx'd:
26:06

Last round took an eternity. I started it at 18:30, but my muscles refused to cooperate.

RIP Ryan.

RIP Ryan. Thoughts and prayers go out to his family and friends. I love serving the community as a Fireman and EMT, and it is really sad that while trying to serve we are put in even more danger by outside sources.

29:49

21 pullups and dips for muscle ups.

My sympathies go out to Ryan's friends and family.

May you rest in the arms of God, Ryan. You gave your blood, all I can give you is some honest sweat.

29/m/218

as rx'd: 23:11

oh, a little fyi to anyone who feels moved to do something a little more than kill this workout (not that I'm saying the WOD isn't a wonderful tribute).

fboryanhummert.com

I found that when I was looking for some articles on the trajedy because it was hard to explain my vow of silence today without something explaining what happened to Ryan. I'm sure the Crossfit community can come together and help commemorate Ryan somehow.

When I first saw the new WOD I thought it happened overseas, but then I followed the link to his story. What a shame that this kind of senseless violence exists; I just don't get it. Rest in peace brother and my regards to his family. I'm so sorry for your loss.

20:52
as rx'd

Does anyone know where I can get a good deal on a bumper plate set?

RIP Ryan

SUBBED UP & DIPPS FOR MU
14:39

33:19
I think I was doing a little jumping on the muscle-ups the last round.

CHK: 41:00
21 pullups and dips for muscle ups.
5 rounds

KS: +/- 32:00
14 pullups and dips for muscle ups.
4 rounds, but only could finish 5 burpees on last round

Sorry to hear about the reason for this WOD. Thank you to Ryan for your service and sacrifice. And best wishes to his family and crew.

"Ryan" (god bless you and your family)

rx'd 19:50

M/45/68"/150

What a waste of good human life that was just trying to help others. Our hearts go out to your family and friends.

My condolences to the Hummert family, 22 it's way toooo young to die RIP Ryan.

Subbed:

25 Pullups
25 Burpees

4 rounds. Meh, kinda wussy but I still can't do MU's. Didn't record time, but I almost threw up a couple of times, in the trash can!

SZ
USAF

CFWU- minus pu's
Ryan modified: 5 for time
21 pull up's
21- Burpee's
39:17
My time is terrible. I felt like crap and wanted to quit as soon ass I started, so I just keep reminding myself that I finished and that's what matters. =P

RIP to Fireman Ryan. God bless you and your family.
56/M/6'/203
Only did 2 rounds in 21:03, using 4 pullups and dips per MU. I'm happy with it, Considering a month ago, I couldn't do a single dip and could barely manage 4 pullups.

7 PUs
21 Dips
21 Burpees

25:30

felt terrible today

Was considering to skip workout today. Not anymore.

This is a repost from a couple days ago. I didn't get any feedback...

I have a question for you salty crossfitters. The other day while doing Barb it felt like there was electricity flowing from my elbows to my finger tips. It didn't really hurt for the most part but it did make them harder to do. Does anybody know why that happened and what it was? It was really weird, I had never had that happen before.

Has anybody heard of this before? It was really obnoxious....

I read, then re-read the post today - in complete disbelief. Ryan was killed by a sniper in HERE, in THIS country. I kept looking for something about him serving in Iraq or Afghanistan.

And then, after looking through comments and reading the story... I'm still in disbelief - and anger - that some maniac could do such a thing to a person who has committed their life to saving others (or anyone for that matter.)

Ryan, I never knew you, but know that you will be sorely missed. My heart goes out to your family - you are all in my thoughts and prayers.

31/m/188

as rx'd

18:08

25:25 as rx'd.

M/25/5'9"/180

26:40

Did 12 Jumping MU's on a smith machine bar at the very top.
20 burpees

X5

33/F/5'10"/148

It's always sad to see a new Hero workout.

as Rx'd
28:51

Band assisted mu's with yellow band mounted 30" below lower edge of rings. This is 2" less assistance than last time.
Burpees as rx'd

25:33

I just cant do those m-u ...i'll try the assisted version.

I sub m-u for 3 p-u and 3 ring dips

done this one in 19min39

28/m/5'7/155

Condolences to Ryan's family, his crew, and community. After reading the articles that have been posted, I could easily spend the whole day reflecting on the viciousness, the sheer unfairness (lame word - can't think of another) of what happened. I am glad the workout is there giving me some reason to head towards a better place than that, a more positive way to respond to this tragedy and others that are depressingly like it. It heartens me to know that people who knew Ryan seem to approve of this way of honoring his memory.

24/M/6'3"/195

Assisted muscle ups
Burpees into sets of seven

22'35"

R.I.P Ryan

m/29/220/6`6"

Because I am illiterate i did 7 ring dips instead of MU`s...

15 min 4 sec

Go with God Ryan.
28:14 with jumping muscle ups.

23/m/195lbs.

R.I.P Ryan

Great wod
mu's turned out each rep burpees jumped to ceiling 16inch from reach with both hand every rep.
as:rx'd 20:47

52/229/6'
scaled and subbed

5 rounds
14 assisted pullups and dips
21 BP @ 60%, 21 JJ, and 21 Sq

21min

26.m.6'4''.225lbs

No rings, so subbed four rounds of 7 pu/7dips for each round.

This one was rough. I felt myself wanting to quit, but quickly reminded myself that I was offering this WOD up for Ryan and his loved ones. Wasn't hard to keep going after I did this.

As modified, 29:15.

M/27/6'/200
41:21
completed 4 muscle ups then sub'd 4 pullups and 1 ring dip per muscle up.

Did my first 2 muscle ups last night!!... I'm going to see what I can pull out on this one.

Monday-

5 rounds:
21 burpees
18 walking lunges with two 25# db
= 20:05

On prior did about 17:30 but used two 20# db.
My abs are feeling it today!

Yesterday, in Houston at a Golds Gym (I work out at the Y and they are very great about letting me do anything, plus have an excellent set up for almost all crossfit stuff). I was amused at all the fancy equipment and curiously watched as people worked out on all this. I joined the "men" in the BB section. Given the looks, I assumed I was one of few women to cross the line and come over to this section.

10 rounds for time:
DL 115# x15
15 push ups
= 18:27

I was up at 3 am yesterday and to bed at 1 am ( traveling for work). Maybe taking it easy on the workouts today and using it as a day off.

Erin

My heart skipped a beat when I saw a new name on the board. My thoughts go out to Ryan's family. Brighter days will come soon. I will get after it for you Ryan. God Bless.

I appreciate these posting so we can honor our fallen heroes. Thank you to all military/law enforcement/emergency personnel and others for your sacrifice for our country.

I would also like to say that I don't think these "hero days" are so we can post as "sympathy police." If someone isn't as sensitive as you think they should be, ignore it. They'll get the drift soon enough.

RIP Ryan

Today's training:
5 rounds, ladder Bear(1>5)60 kg + 10x double under + 10x pull-up
time 20 min.
doing Bear=complex with 60 kg was heavier then expected.
have fun, Johan

RIP Ryan.

My thoughts and prayers to his family

35/M/79kg

39:52

as rx'd 27:11

m/36/5'6/150

As Rx.....15:53 mins

My deepest sympathies and thoughts go out to Ryan's family. I gave it all in this WOD in honour of Ryan

RIP Brother.

Pete S.
TFD
Local 479

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

What a disgusting world we live in, that a man can't even go into work (helping and protecting people) without worrying about these senseless acts of violence. RIP Ryan, my thoughts and prayers are with you and your loved ones.

As Rx 35:23

As Rx'ed

35 Min

sub'd jumping muscle-ups.

29:54

4 rounds,
MU's done with purple jump stretch bands for assistance,
23:24

I seem to have enough wind on the burpees, but the pushup portion is what kills me to most!!

F/27/5'11"/170

#207 Erin -

Thanks for posting that.

Everyone -

Check it out: http://fboryanhummert.com

Donations are taken via mail or paypal!

Make it happen CrossFit nation!

Here's a vid from the site: http://www.youtube.com/watch?v=NKLndogSnbo

After watching that I am fired up and am going to crush this for Ryan!

Put this up on the mainpage post so folks will see the links! COME ON FOLKS!!!!

m/27/6'3"/190

no rings sub: 1 25# weighted dip + 1 25# weighted pullup = 1 MU

burpees as rx'd

17:32

went balls out for you Ryan, RIP

This happened 3 miles from my home and I know his family. I pushed hard today in the WOD.

21:40 rx

Rest in peace, brother.
Thoughts go out to his friends and family. What a tragedy.

Somber workout today. Goal was not to fail any muscle-ups, made it.
21:34.

33/m/72"/180

as rx'd 27:30

M/47/6'/184

5 Rounds x 28 pullups + 28 Dips +21 Burpees

13:08

1,000yd swim + 1hr Spin

M/47/6'/184

5 Rounds x 28 pullups + 28 Dips +21 Burpees

13:08

1,000yd swim + 1hr Spin

31:35 as rx'd.

f/142/31

5 rounds of:
28 pullups
28 dips
21 burpees w/jump (only did jump on rds 1,3,5)

36:09

1/2 mile run

30/M/190

did 1 ring dip and 3 pu's for every muscle up

time was 27:41

M/5'11"/165
20:54
Not Rx'ed. Burpies were not one foot above max standing reach. My TMS was acting up in my shoulder causing me to be timid on the burpies.
Funny that the MU's didn't really bother me....

My lord that was painful!
Did it this morning in the gym, but neglected to notice the 5 rounds part. 5 P/U, 5 Dip, 21 Burpees in 4:40. Then I moved on to a arms work out and cardio.

Came back later to do a full 5 round workout. Unfortunately there's no place to do dips outside.
5 rounds of 30 Pull Ups and 21 Burpees.
Time: 28:03.
Had another Marine come up and start talking to me about work between rounds one and two, that hurt my time by a couple minutes. ><;
Can't wait to get my rings in! Then the time will really fall off!

30m/172

22:56 as rx'd

full ext/hands turned out at bottom of each mu...both hands to 12" target on burpees

sincerest condolences to ryan's family

M/30/180
52:10 4pu/4dips = 1 MU (did not have rings)

I am a police in Kansas City MO and can recall this unfortunate occurence well. I also recall an even in 2004 in Kansas City with similar circumstances: an individual deliberately set a fire on his property and then opened fire with a .50 cal rifle on the responding fire/ambulance personnel, striking and wounding one paramedic. Thankfully all involved survived the encounter. It is occurrences like these that make the EMS profession so dangerous.
Unfortunately sometimes there is a certain animosity between Police, Fire, and Ambulance personnel but the truth is that for any of us, the work day filled with helping others could at any time become our last
I have a T-shirt that is from the Kansas City Fire Department that I traded a fire fighter for when rehabing a work related injury at a rehab center. I sometimes get grief for wearing the shirt around from other co-workers, but to me it is a symbol of the effort we both put in to get ourselves back to work, and I hope for the fire fighter with my police department t-shirt it means something similar
Today, I wore my Fire Department T-shirt to work out and this police officer's sweat soaked that t-shirt for a fire fighter that went down. Ryan, I was proud to put in the work in your honor
RIP

CFLU

19:36

Modified

7 pullups / dips
21 burpees-no jump

5 rounds: 21:56

as rx'd: 19:13

As Rx'd 26:34

Sad to see when a new hero workout is posted, although they do tend to be toughest and the most motivating because I want to work harder to honor those fallen.

R.I.P. Ryan

Muscle-Ups on bar
21:41

38m/6/183

wod as rx'd since 5/22/08

28:19

kudos to anyone who can blow this one out sub 20.

I saw this WOD and decided to start crying now in preperation for doing it tonight. Then I realized it was a new hero - now I have good reason to cry about it.

RIP Ryan.

38m/6/183

wod as rx'd since 5/22/08

28:19

kudos to anyone who can blow this one out sub 20.

m/38/6'3"/220

subbed 4 pullups 4 dips for muscle ups

i would like to thank my wife for stopping at the gym on her lunch break as i was completing round #4. including a short chat with her, i finished @ 52:43. i was on a 48:00-49:00 pace at the time. pull ups were from a dead hang.

22 mins, subbed PU & Dips b/c of no rings, R.I.P. Ryan.

And this is what Firefighters have to worry about now...

subbed 21 pull-ups and 21 dips
34:13

Our deepest sympathies to Ryan's family and friends. You and he are in our thoughts and prayers.

Kate

These things we do so others may live

38/m/ 185
23:33 21 pullups, 21 dips, 21 burpees
the burpees killed me

prayers for Ryans family

Ryan....

And all you other men and women who put your own lives in danger to help, save, and rescue others in need....

We all owe you a great debt of gratitude. I was thinking of Ryan while I was getting those final burpees (they rock!)

31/m/170

rx'd

18:51

Work Hard. Play Harder!

sub'd 4PU + 4dips for each MU x 7 + 21 burpees
x 5rounds

35:54

that hurt

What a tragedy, RIP Ryan.
43 yom 6'1" 178#
As rx'd full hand turn out at bottom of MU. Burpees unbroken on most sets with short pause after jump. 17:24

26:24
Subbed jumping muscle ups

27/m/198lbs
13:00 only did four rounds due to late start and had to get to work

logged on a 5 this morning so didnt even notice till now that this was a new hero WOD. i did however notice all the attacks on people for not offering condolences, perhaps they didnt realize it was a hero WOD as well...just somthing to keep in mind.

RIP Ryan

m/31/230/68"

5 rds. 21 pull ups, 21 dips, 21 burpees

26:47

33 yom 220 bwt
bike 10 miles
wod "Ryan"
5 rds
7 mu's subbed 4 pu's/4 dips per muscle up
21 burpees touched ceiling in weightroom approx. 16"
time: 37:45
bike 10 miles home

again my prayers to ryan's family and friends.

28/M/70/169lbs
16:23 as Rx'd.

R.I.P. Ryan

As Rx'd 13:39

M/25/5'11"/135

Subbed 21 PU and 21 Dips
26:08

3 rounds:

Round 1: 3.24
Round 2: 5.00 (8.24)
Round 3: 5.38 (14.02 total time)

M/24/~77kg

This one is for Ryan and his family. Rip Ryan my prayers are with your family.

This workouts for you Ryan. I will give it every bit of what I have in honor of your brave life......

B

5 rounds for time of
21 pu
21 dips
21 burpees....

about 28 minutes....burpees killed me big time

RIP Ryan, pushed hard to finish for you

M/265/28/6'3

Five Rounds for time
21 Pullups (1 set unassisted, 4 assisted)
21 Dips (all unassisted)
21 Burpees

Time: 44:17

This one kicked my ass, Burpees are my nemesis

m/35/6'/172

as rxd: 24:30

need to work on MU technique, they slowed me down.

28 m 5'11 170
19:30 as rx'ed
um....
didnt quite know how to pace myself ... tried to keep each round around 3:30 or 3 minutes...I dunno look forward to doing it again!!!

38:29 as rx, unimpressive but completed

32/m/210/6'5"

42:31

First workout back after 10 days off and it hurt a lot!

In regards of posts #266 and #296, I also think C.Poliquin doesn´t know what he´s talking about. He´s an arrogant and pompous fat bloke who thinks he knows a bit about strength training because he´s got some NHL players in his clientele, and doesn´t have the ability to see the wood from the trees. Good luck to you Charles in your quest to "fitness" curling away your biceps in globogymville. LOL fatty

F/29/5'3"/130

Subbed 21PU 21Dips
16:52

R.I.P Ryan, As a Veteran and wife of an Infantryman...WE WILL NEVER FORGET!!!!

30/m/170/5'9"

no rings-21 dead hang pull ups and 21 dips each rd
burpees as rxd

18:30

m/21/175

15:40 as Rx'd

m/47/175
28:47

To Ryans family and friends God Bless You. I have to say it's hard to believe people are capable of such evil. I wish you all the best moving forward, I'm sure your lives have been richened having been associated with Ryan.

15:54 with the 12" target and palms turned out a tthe bottom of the muscle up.

ken c was right, I'm way too old.

15:54 with the 12" target and palms turned out a tthe bottom of the muscle up.

ken c was right, I'm way too old.

Oh damm. My first time double posting. Loser.

5'4/170/30m

as Rx'd

22:06

Gearing down to recover for the Mid-Atlantic Hopper Challenge on Saturday, so intensity level was about 75% today.

6'3/195/22m

subbed 21 pull-ups and dips for muscle-ups.

~22 min

My thoughts and prayers are with Ryan's family and friends. This was a shocking thing to read today and I know it will greatly affect his loved ones for years to come.

“The Lord turns my darkness into light” 2 Samuel 22:29

Warmup:
3x15 pushup
3x15 situp
3x10 pullup (60# assist)

WOD subbed as follows:

7xdip (60# assist)
21xburpee

Time: 11:40

F/24/138/67"

18:50

jumping muscle-ups (thanks again VA Beach crew for teaching me).
Burpees from knees

24/m/180

RIP Ryan

as rx'd, 24:01

did 28 pullups/dips instead of 7 muscle ups because I didn't have rings.

30:01

I really wanted to sub 30 min this. A tough workout, but I can beat this time.

I'm saddened to hear Ryan's story. Sad for his family and frieds; sad that there's Americans that would do such a thing.

M/25/5'8"/165

RIP Ryan, you will not be forgotten.

as RX'd 13:35 Gave it everything I had.

37/m/190

As Rx'd for a fellow fallen brother.
14:26
Went extra hard in honor of Ryan. My thoughts and prayers go out to his family.

45/M/6'/180

RYAN AS RX'D.

PUSHED VERY HARD ON THIS WOD!

NO CLOCK...NO MUSIC...NO DISTRACTIONS..NO NOTHING.

THIS IS TO NONSENSICAL TO EVEN RESPOND TO.

TO THE CREW AND FAMILY, MY PRAYERS AND THOUGHTS ARE WITH YOU.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

RIP Brother Ryan.

Just did this WOD at the Shed in your honor. This was a painful one, but an HONOR to do. I thought of how excited you were to step off the engine, pull a line, and head towards the fire, your first fire. A cowardly act on the part of a horrible person took your life too soon. I said a prayer for you and your family as soon as I finished. I am truly sorry we lost you.

"Ryan"
18:45 as RX'd

M/46/6'/175/7500'

5 rounds of
21 PU
21 Ring dips
21 Burpees

39:17

RIP Ryan, may God bless you and your family.

21:34 Rx'd

Rest in Peace Ryan
Pushing this WOD till tomorrow I m going to get the whole shift @ the fire station to do this one in honor of Ryan. I welcome a little pain to honor the ultimate sacrefice.
Kevin Straub Belton Mo Fire Department

Sub'd 4x4 Dips and PUs- rough, almost did a MU tonight- close!

Horribly biased article about Makimaba "Douchbag" Mimms:

http://www.washingtonpost.com/wp-dyn/content/article/2008/10/06/AR2008100603032.html

28 pull ups
28 dips
21 burpees

5 rounds

32:32

No rings,

Did chin ups and dips instead of muscle ups, burpees as RX'd
1-10p-13d-21
2-7p-8d-21
3-7p-7d-21
4-7p-8d-21
5-7p-8d-21
Time 20:25

Sub'd 21 pullups/dips for muscle ups

31:01

RIP Ryan

MU's are really bothering my shoulder so subbed:
28 PU & 28 Dips (did 4 pu then 4 dips 7 x each set) X 5
21 Burpees X 5
51 minutes

this one was great. did surprisingly well on the burpees. hit like 18 in a row each round , rested a few second banged out the rest. still shaking a lil and did the WOD 2 hours ago.

7 muscle-ups
21 burpees

12:46 as Rx'd

36yo/m 5'9 220-Had to sub pull ups and ring style push ups on my trx instead of MU's and also had to scale this one.
21-18-15-12 of pull ups,push ups and burpees.
could only get 4 rounds because of the rain and couldn't keep a grip on the bar.

Forgot to post time 23:41

M/190/47/5'11"31

5 rounds of:
28 pullups
28 dips
21 burpees w/jump (only did jump on rds 1,3,5)

32:48

I rarely post but in honor of this new WOD and Ryan,
I thought I would.
To Ryan, RIP and to his family, my thoughts are with you in this very tough time.

37/M/5'7"/175
I'm terrible at, i.e. can't do MUs, so I subbed 2-1 for pull ups and dips, I know it is supposed to be 3-1. I still had a hard time.
26+min pushing for all I was worth, I wish it was more....

23/m/140
14:45 as RX'd
brutal

as rxd.......27:15...jb

oops - 14:55

149 5'7.5" 33yom

as rx'd- 15:42
full positive and negative mu reps with full lockout and full turnout at bottom-

ceiling height is perfect for jump standard as called for-

the pushup portion of the burpee was interesting as it taxed the dip in the mu which made it more challenging-

no pukie but worst taste postworkout ever- thats what i get for working out after black coffee every morning but nothing compared to the sick taste/feelings Ryans family feels- very sorry for the loss-

22:14

4 Rounds

I was broken after 4

13:46 as rx'ed

34/m/165

30M/5'6"/163#

As Rx'd: 22:28

RIP my friend.

25/M/5'9"/178

No rings at Gold's Gym :(

15 Pullups
15 Dips
21 Burpees

1:37
3:18
3:51
4:10
3:52

Total: 16:49

Burpees are brutal...

#324 Maximus - that article is almost comical. I was not aware that swinging "Kettle balls" could hurt my back. It's funny how rediculous people can sound when they don't have any clue what they're talking about. The gym's attorney said it all - PERSONAL ACCOUNTABILITY! I hope Mr. Mimms gets what he deserves & loses his suit & has to pay attorney fee's for all parties.

Respect and sympathy to Ryan's family and friends.

27:30

As rx'd. Avg HR 178, peak 188, rec 59.

29m/70"/155

cf w/u x3 w/ turkish get ups

18:21 as rx'd

jayson
21:15 as rx'd

34yom/168/6'0"

As rx'd, muscle ups on a bar - 25:15

31yof/126/5'6"

Subbed assisted pullups and dips (3:1) - 31:09

I really dislike burpees. This is the first leg workout I've done since the Army 10-Miler this last weekend.

Anyway, 13:00 to complete the workout.

185/6'0"/25/m

28/m/194

44:49, as rx'd

this was a horribly frustrating day for me. elbow has been feeling gimpy during MUs recently, and while it felt fine to begin with, that quickly ended with me only able to do one at a time (i can usually knock out 3+ on WODs like this). haven't been recovering as quickly as i normally do. might be time for a few days off.

m/24/6.1/195

7*(3PUs, 3dips)
21 burpees.

28:30.

Condolences to Ryan's family and friends.

Maximus comment #324

Just read the article and it makes think back to the video on the journal with Col. McCoy and this idea of accountability. I work at a high school and I see it every day with the kids, everyone wants to pass the buck now a days. The idea that he wasn't told to rest or get water is ludicrious. The guy is an adult, not some child that has to raise his hand to go to the bathroom. I guess I don't have the mental fortitude to push through but when I am hurting I take a breather or grab some water and go again. It is just common sense. Thanks for posting the link.

19:50, bar MUs.

Real happy that I got this in under 20 minutes, especially with the way things have been going lately. Burpees were surprisingly relaxed, and the muscle-ups were horrible.

On to higher ground he will trod, above the fire, above the smoke, will he rise. Farewell, friend firefighter...God pull you into that special places he holds for you.

In honor of Ryan I wanted to do something that simulated climbing as well so I created my own as follows:

4 rounds of:
60#sandbag carries down & back up 4 stories
20 pullups
15 dips
15 pushups
for time

19:53

What if their is no mussel ups at my gym? I mean no rings?

"Ryan" as prescribed, 15:36.

Had to use jumping muscle ups for this one, wrist almost exploded in pain when I tried a regular muscle up. Close damnit, close!

Time: 17:23

Almost died with this one, I thought time stopped.

Me: 42yo/M/5'10"/170lbs/10%BF

Warm Up: Greg A's warm Up 10 reps per set

WOD: Ryan 19:39

Round 1 2:19
Round 2 4:23
Round 3 4:47
Round 4 4:19
Round 5 3:55

Cool Down: about ten minutes of hand stand practice. I am doing about 30 seconds per hand stand.

Muscle Ups: Bar Muscle ups putting my left arm over the bar about half a second before the other arm goes over. I can get both arms over at once but when I have to do a lot of them, I get lazy and put one over then the other, I need to stop that.

Burpees: That one foot above my reach target seems very far away sometimes and I missed it several times on this one, especialy on the third round where I must have missed it five times, what a tough one.

Rest in peace Ryan. You are a loss to your family, and your country. You will be missed but never forgotten.

Have Fun, Train Hard,

Billy

20:45 as rx'd, wanted sub-20 but MU's too slow.

Burpee strategy worked well, I was all about the multiples of 3's and I took short breaks when needed. They could have been faster but what do you do, burpees kill me. Too many long breaks on the MU's but I didn't miss any and all reps turned out at the bottom.

My condolences to the friends and family of Ryan, to see a life taken away in that manner makes me so sad. It was an honour to do this WOD in his memory.

m/32/188/6'

sub 3/3 pu/dip for 1mu

41:23

I hate burpees...

Modified
15 pullups no kip
15 dips
21 burpies
5 rounds:23min

"All gave some, some gave it all!"
Rest in peace Ryan

cfwu x 1

21 pullups
21 dips
21 burpees

5 rounds

39:00

Modified to:

-7 Chest to bar Pull-ups
-7Ring Dips
-7 Chest to bar Pull-ups
-21, 1ft reach Burpees

Time: 21:43 minutes

17 minutes

I was pleased that I gutted out the burpees without breaking up the sets. I figured Ryan would not have wimped out so why should I.

R.I.P. Ryan, what a terribly senseless death. A life of service to society cut short by a selfish twit whose name has already been forgotten.

My sincerest condolences to the family and friends of Ryan Hummert, and may they take some comfort from his remembrance herein.

as rx'd: 17:38

I am heartbroken.
Lord be with you brother...rest easy knowing that you did your duty.

One man get's "Whitman Fever" and an entire community mourns. A truely sad day indeed.

Old Bill Shakespere said it best.

"ALL HELL SHALL STIR FOR THIS"

M/31/6'/194

didn't jump up very high on my burpees.
23:46

M/24/5'10"/155

CFWU x 2 (false-grip PUs, knees-to-elbows, ring dips)

Subbed rowing MUs, otherwise as RX'd. 17:46:16

Still a bit under the weather, and it seems to show.

My condolences to those survived by Ryan Hummert. What a senseless loss of life.

This was tough, I don't have a set of rings so used 4 pullups/dips per muscle up. Rest breaks were too long.

3 sets - 47:18

Hmm, I may have made some errors in sentence structure in my last post...

25 min

10 Minute X trainer

then
5 Rounds
10 Dips
21 Burpees
13:21

then
50 Sits

37M/179/5'11"

Read X-fit post @ 1 am
Get mad at inconsiderate a-hole posts
Post reply
sleep (poorly)
late to office
Do
"Ryan"

Five rounds for time of:
7 Muscle-ups
Sub 14 1/2 jumping M.U's

21 Burpees

Post time to comments.

24:25:16

Ugh! A fittingly tough Hero WOD for a True Hero

M/34/5'10"/200lbs.

Sets #1 & #2 Subbed 4 pull ups and 4 dips x 6 =24
Sets #3, 4, 5 Subbed 3p.u. and 3dips x 7 = 21
Plus the burpees

26:33

5-rounds:

21 pull ups
21 dips
21 burpee's (jumping over bench)

Time: 26-min

37:14

45/181

18:43 as Rx'ed.

Rest in Peace, Ryan

18:40,

I hate burpees, but thats a great workout, RIP man.

Jodi (F/29/109)

Bench Press (paused)
45x3
65x1
85x1
95x1
105x1

HSPU
5 sets of 3 reps each

5 Rounds of:
2 muscleups
7 burpees (jump to one foot marker)

Time: 4:45

Handstand Practice

15:01 without the 1' jump.

RIP RYAN...prayers and thoughts go to your family, friends, and loved ones. It will be an honor to do this WOD in the memory of a hero

19:43 Rx'ed

Damn burpees, but I went all out for Ryan.

-jj

Did...

1st round - 15 pull-ups (100 on gravitron), 15 dips (55 on gravitron), 15 burpees.
2nd - 5th round - 10 each instead

1st 2 rounds - 8:52
3rd round - 4:31
Last 2 rounds - 9:44

Total: 23:07

12:04 as rx'd

at the academy

Wow...that sucked, but it was worth it. All my best to Ryan's family. I hope they caught the shitbag that did that.

rds 4 and 5 semi-jumping MU

12:48

Very tough workout! Crossfit Santa Clara went as hard as we could in honor of Ryan.

As RxD

19:47

RIP Ryan. Prayers are out to your family.

Subbed 3 pullups and 3 dips for each MU.
Set 1: 21 PUs and then 21 dips
Set 2-5: 11 PU, 11 dip, 10 PU, 10 dip

Total time: 37:03

Time:
21:00

Had to share rings with buddy. All MU's in singles.

Subbed 4 pullups and 4 ring dips for each muscle up. So for me it was:

5 rounds of:
28 pullups
28 ring dips
21 burpees

43:59. It took every ounce of willpower I had to keep going after 4 rounds. I was extremely proud when I finished.

32/178/m

As rx'd: 25:59.

30MUs at 21:20(pr)

-m

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

As rx’d: 49:08
Foam roll after

On one end of the spectrum we've got a stud like our hero, Ryan. And on the other, a sad opportunist who just won judgment (http://www.navytimes.com/news/2008/08/marine_crossfit_081608w/) in the local court (Prince William County, VA) against a fellow CrossFit disciple for allegations about permanent injuries sustained while doing a CrossFit workout. What ever happened to individual responsibility and taking ownership of your actions?

As Rx'd 9:30
bar MUs

As a brother Firefighter my thoughts are with your family, your brothers in the firehouse, and your local community who truly have lost one of their bravest tragically young. A lot of my team are the same age as Ryan- it stings me reading this. God bless.

"All give some. Some give all."

Ben Walker
Crew Commander (Captain)
UK Fire Service.

19:30 as rx'd

R.I.P Ryan.....

52/m/165
19:41 as RX'd

M/22/6'/160

Sub'd 4 pullups + 4 pushups for every 1 MU. Wasn't sure what time to aim for, but I'm satisfied with the intensity I gave it.

Time = 23:26

RIP Ryan.

m/27/185

subd 3 pu/3 dips
29:45

f/145/27
27:20

subd 3 jumping pu/3 dips

F/ 27/ 110

26:44

Happy to finish as rx'd...more muscle ups than I've ever gotten. Gave an extra push for the fallen FF. My thoughts and prayers have been with the family since the incident. As a LT in the fire service it's a tragedy to here about another fallen brother...R.I.P. Ryan

P.S. Did I miss something with "Matt", I didn't see a comment??? Unbelievable that someone in the CrossFit community would disrespect a brother that way?

this one was for you, ryan

subbed 4 PU/4 dips per MU

5 rounds
31:20

Bwt: 137

As Rx'd

9:40

Ouch, that was tough, especially on the lungs

God Bless Hummert Family and rest in peace Ryan

Definitely not Speal...

At VIP

3xPU and 3xDip x 7
21 Burpees

29:57

The third time I have almost puked. And almost passed out. That was tough.

Definitely not Speal...

At VIP

3xPU and 3xDip x 7
21 Burpees

x5

29:57

The third time I have almost puked. And almost passed out. That was tough.

Rx'd: 22:22

Subbed 7 C2B Chins/7 Ring Dips for the 7 MU's.
14:54...gotta love the burpees

Incredibly difficult to do all the burpees but I pushed it out in honor of Ryan.

20 pu
20 dips
20 fu_king burpees

24:39

Here's to you, Ryan. Thanks for your sacrifice. I remember this incident well, I had a few friends respond to the scene.

Not quite as Rx'd
I just learned how to do a muscle-up, so I had to use a small platform for most of them.

30:31

29 yom, 180 lbs

21:30 as rx'd

m/21/5'10"/144

warm up - 1 mile run 6:09

three rounds for time of:
10 pull ups
10 bar dips
15 burpees

time - 9:15

Couldn't give it my all this time. I started out pack scaling subbing pull ups and dips for mu's (my rings are in the mail) but my dips were really weak so I scaled back to puppies for the last two rounds.

as rx'd 26:08

There are two things that get me going in a WOD, racing a friend, and doing it in honor of a person who lost their life. Nothing beats the latter.

As Rx'd
19:57

That one foot jump just really sucked the life right out of me. Ughhhh.

30/M/180

Godspeed Ryan.

15:51. I kipped like crazy on the muscle-ups and felt like puking when finished.

27/m/181

As rx'd
27:05

28 pullups/28 dips/21 burpees x 2

19:45

2.14 mile run in 18:44

14:28

M/43/165
subbed 21 ring PU, 21 ring dip
42:47

22nd day of Crossfit. Never actually noticed where the trashcans at the Y are, but I started to look around on the 4th burpee set. Reach standard was a nice touch...

18.45 as rx'd.
2.59, 3.46, 4.24, 4.32, 3.04

M/27/185

27mins

~jumping Muscle ups

time: 51:20

Subs: 4 pullups & 4 ring dips = 1 MU
Burpees: Jump and Clap overhead, don't think I cleared the 1' mark.

Totals: 140 pullups, 140 ring dips, 105 burpees.

There are no words to explain the senseless act that occurred in St. Louis to this crew, who risk their lives every day to help others.

RIP Ryan Hummert.

16:31 as rxed
hard on the lungs
Thanks for the push Sofa

As rx'd, burpees finished w/ jump to 12" box. Lung burner.

Total exercise time, incl transition--30:12

Rd 1--4:16
Rd 2--3:48
Rd 3--3:40
Rd 4--4:17
Rd 5--4:12

Temp at 29 Palms: 96
Temp in Crossfit Ripper: 85

Rx (almost)

23:22

Last two rounds did the muscle ups minus the dip at the end. My elbow is all tore up and got all swelled.

m 43 5'9" 181 lb

F@#! Mike Boyle. bald headed f%@!

38/m/190
sub'd mu's

21/21 pullups/dips
21 burpees
5 rnds

21:43

Just when I thought it couldn't get any harder, it did. This WOD seriously kicked the crap out of my butt. I lost track of time as I was getting my ass kicked. So, I completed the rx'd rounds, however, I didn't get the final time. I would venture to say that it took me at a minimum 30 minutes. The burpees certainly did the job. What a workout!!!

Carlos

Scott, thanks for the link (comment 130). I had several fellow Troopers responding to that scene. The world isn't getting any safer for any of us in a public safety/military career.

Cpl. Nate Bradley, Missouri State Highway Patrol
Badge 540, Zone 6, Jackson County, Missouri

M/44/5'11"/190

39:16
5 rnds X 7 Muscle Downs (slow negative MU's)
Burpees as Rx'd

Respects to Ryan and condolences to his family and friends. Peace.

7 jumping muscle ups
21 burpees to height
25:33

Wow, I definitely went harder in honor of Ryan than I probably would have been able to otherwise. Thank god there are heroes like him out there to make the world better and safer for the rest of us. RIP Ryan and thank you for your sacrifice.

All sets were broken, 21:08.

Looking forward to seeing Ryan again and doing better in his honor.

Ryan, subbed green woody band dead hang MU, 19.20

I can't imagine the grief of the Ryan's family.

Fair winds and following seas, Ryan. Your professional choice to run to the danger to make it safe for others made you the target. We live well having benefitted from you, and those who have gone before. Ever thankful, Paul

28/m/175

subbed pull-ups/ring dips 2:1

4 rounds:
28:32

19:37 Rx

Burpees never get easier no matter how much you do them.

Scaled because of time constraints:
3 Muscle-ups
7 Burpees
5 rounds 18:43
Need practice on my MUs. On average, for every one I did, I missed twice.

Thanks Ryan....

five rounds
28 pull-ups
28 bar dips
21 burpees
Time 25:39

as rxd

21.15

32/M/6'0/195

Rest In Peace.

Practice: Deadlifts 3x5 (295, 305, 335)

Train: 3 Rounds Only, 10:30. Brutal on the dip part of the muscle-up starting in round 2 due to the burpees.

M/22/6'1/185

"Ryan"

as Rx'd

21:24

Felt pretty good. Hitting that one foot target sucks real bad.

this tragedy happened about 30 mins from my home so it is great to see this hero get recognized. r.i.p. ryan. thoughts and prayers to the family.

WOD-

Jake -- 13:05 as rx'ed
Josh -- 11:42 as rx'ed

i probably wouldn't have done as well, but my roommate went ahead and killed this one right before me so it gave me a little extra motivation. great WOD.

cfwu x1

as rx'd

30:52

In the beginning I broke up the Burpees by fives then by sevens and Muscle-ups by twos then by threes.

I know if I lost the extra 20 lbs I am carrying my times would go down significantly.

Anthony (M/29/168)

13:45

Felt like death by the second round - still not over this cold/flu.

pack:

5 pullups
5 dips
15 burpees

2 rds on machine at level 6
3 rds at full body weight

As a member of IAFF local 5 in Colorado Springs, we would like to extend our sympathies to the family and brothers/sisters of Ryan and to uphold the promise of honorable remembrance forever.

In his memory. As Rx'd 25:15

31.54 did 4 dips and 4 pull ups instead of muscle ups. 5 rounds

sad day to see a new hero WOD... i was going to do something easy but its time to step up for this young man

18:30
Muscle-ups done on a bar.

M/40/180

To the Hummert family, I am sorry for your loss.

I was looking forward to using my new rings this afternoon but was rained out and forced to go to the gym where I was only able to do ring dips, the pull-up bar being too low for a muscle-up.

38:02 subbing 4 pull-ups and four ring dips for every muscle-up.

140 pull-ups, 140 ring-dips, 105-push-ups and 105 jumps from a deep squat is a lot of work. I was glad to do it.

More better faster

32/f/5'4"/130

"Ryan" as Rx'd...

24:05

My wrists are bruised, OW!

M/46/177
Ryan rx'd 16:58

M/47/177

My condolences to the Hummert family and community.

26:28 but only did 2 mu's on the final set - tweaked my neck, and I don't fool with my neck

Subbed bar MU's:

26:15

Ugh...

Subbed 3 pull-ups, 3 dips for MU. Switched to jumping pull-ups middle of round 4.

39 min

this story is just shocking. words escape me.

26:20

I hit a wall on the 3rd round of MU. I missed 10 in a row. Switched to bent elbows at the bottom to finish up the last 2 rounds. This was a hugely frustrating wod for me.

didn't have time to sub 4 dips/pull-ups, so scaled the 7 MUs to jumping 10 jumping MUs on the old smith machine.
5 rounds of 10 jumping MUs and 21 burpees
time: 19:09

33:35 had to sub 21 chins and 21 dips for the muscle ups.

CFWU x 3

Scaled to seated MU's

5 rounds: 31:34

this is only my second WOD with muscle ups and so I'm bad at them as it is but I hit an absolute wall in round 3. I didn't think I would finish but failure is not an option.

1h 5m 32s

18:23 as Rx'd

Palms turned out at the bottom

What a tragic loss. Only 2 years older than myself. Wow.

m/28/190/6'1

30:31

5 rounds

20 pulls up
20 dips
21 burpees

38:00 as rx'd
subbed 7 mu's for 28pu's and 28 dips

29/f/115

21:01

subbed jumping bar muscle ups first 4 rounds then 28 pull-ups diips for last round.

wow that was tough.

pre: wux1
post: nothing

HOLY MOLY!

5 rounds

7 "bar" MU
21 burpees

33:24

I was able to hit the first 7 MU back to back...every other round MU were broken, but all reps completed.

Just to think...last month I could do 2 MU max...

MAHALO CROSSFIT!

RIP BRADDA RYAN!!

Aloha,

Jordan

You're a good man Ryan...

Used straight bar muscleups

16:17

185/M/25

39/m/1605'8"

Warm up
800m run
1 round of official CF warm up without pullups and dips

subbed 4 pull ups and 4 dips for each burpie

34:45

Really disappointing. I expected to do this in 20-25 minutes. I hate burpies, especially when you have to jump that high.

28:21

5 rounds for time of:
28 p/u
28 dips
21 burpees

Did all 28 p/u for the first time today so I'm psyched about that!

M/19/170/5'11''

First 3 rounds: 21Pullups, 21 Dips, 21 Burpees
Last 2 Rounds:21 Pullups, 30 Push ups (dips killed sholder) 21 burpees

38 min

First official WOD for my future affiliate co-owner and brother in-law...fitting it is a Firefighter Hero WOD...

Amos : 23:43 jumping MU

Blake : 24:30 As perscribed

It was a fight of a workout and I am very proud of Amos!!!

To all my brothers and sisters out there please remember to keep your heads up and be safe...My condolences to the family of my lost brother...PEACE, B

Ok I didn't remember 5 rounds, I thought it was 3 and then got through the first and wanted to die.

9:49

28 PU/28 Dips , 21 Burpees

29/m/5'11"/200

As Rx'd

18:22

Ryan you will be missed

male, 36 y/o, 150#, 68"

scaled workout
3 rounds (7 bardips, 7 pull ups, 21 burpees)

Time 12:35.

m/22/6'/198

17:59 as Rx'd

My condolences go out to Ryan's family.

M/33/170
Weighted pull-ups (12kg) X 7
Weighted bar dips (12kg) X 7
Burpees (12") X 21
5 Rounds
Time=16:08

approx 45 minutes, boots and utes

4 PU/ 4 Dips 7 times
21 burpees

total of 4 rounds

Doing pullups and dips with all the transitions was definitely not the most efficient way. I would have preferred to do muscle ups but I don't have rings.

BW 174

Deadlifts: up to 405 x 2 singles

WOD as Rx'd

14:45

Condolances to Ryan's family

age 18 bw 170
12:54 with jumping muscle ups.

thoughts and prayers to ryan and the fam

i hate burpees
i hate burpees
i hate burpees
i hate burpees

I really need to get to where I can do MU's
*sigh*
Subbed 4PU/Dips for each MU

Otherwise as Rx'd
45:00

5 rounds

21 pullups
21 dips
21 burpees

30:10

as rx'd:

31:09

50/male/170 as rx'd
rehabing a shoulder, was happy to get all 35 muscle ups.For Ryan......

25:26. Kipping MUs one at a time.

37M/5'10"/165.5#

Warm-up: 100 SU; 3:04 row (813m); CFWU (minus PU & dips) - 3 rnds.

35:03

Cool-down: hamstrings stretching; foam roll.

Sub'd 4 strict PU & 4 strict dips for each MU (28 PU & 28 dips per rnd).

RIP Ryan. My condolences go out to his family and friends.

M/19/190

4 sets of:
15 burpees
7 jumping MU
failed multiple times
15:00

only my third crossfit wod... trying to get back into shape.

R.I.P. Ryan

50/male/170 as rx'd 16:18
sorry, forgot to post my time on comment #477

Ryan with 3/3 pullups and dips for MU's (no rings).

21:08

23:15 what a wicked workout!

37/6'2"/195

It saddens me to hear about a tradegy like this. God bless the family.

This workout was a mental powerhouse and physically demanding on the upper body. Brutally fun.

Time: 21:59 as rx'd. I had to blast out my last 10 burpees in the last minute. Easier said than done.

f/21/5'4"/118

21 pullups
21 dips
21 burpees

5 rounds

16:23

no access to dip bars today. not as r'xd, but:
5 rds
7 deadhang pullups
21 burpees

17:33

can't imagine having done it with mu. r.i.p. ryan.

Scaled the WOD to:
3 dips+3 pulls per MU

First round non-assist ring dips.
Round 2-5 use pink assistance band for ring dips
Touch object one foot above reach on all burpees.

27:47 (I think this is my time...It was below 28 minutes)

Did sleep too well last night and I feel physically exhausted from working today. I feel like I did this workout in slow mode!

M/19/5'11"/155

After 2nd round switched to 21 Pull-ups, 21 Dips for Muscle-ups

35:59

38m 185
had to do jump assisted mu's. rings just above head height. this one was rough.
16.38

SUB 3x pu + di, last 2 sets jumping pu

44:04

M/39/150

I am deeply distraut to learn of such a malicious act such as the one that robbed Ryan of his life, a dept of a brother and a family of a son. I am a firefighter. I understand the gravity/grief of a lost brother, however it becomes more difficult learning of that loss resulting from deliberate crime.

To all of Ryan's brothers and family-my deepest sympathy.

To all others, don't stop pushing yourselves to obtain a higher level in fitness and in life. You too may, someday, stand before many as a hero.

M/145/42

21 pullups
21 burpees (hate em)

10:53

RIP Ryan....My brother

Had a cut of time of 30 mins

Lee got out 4 rounds RXD (If you can call it that)
Man I need to work on my MU,

Mick Bar MU's 26.45 (first time at bar MU's)

as rx'd 23:06
3:38/4:36/4:59/5:23/4:28

rx'd 24:07

subbed 21 pullups+21 dips for 7 muscle ups

29:39

CFWUx3

15:50

did what I believe to be a bar muscle up....if I have it right, it mimics a kip in our gymnastics world. Hope to get clarification at the Brooklyn cetification!

TOODLES! :)

ok... i been doing crossfit for a while now. i'm in pretty good shape, consider myself athletic..... but i still can't do a damn muscle up! can anyone help??????????

subbed the hellrun w/ amigos in SD - 2 mile run w/ 8 stairs and 30 pushups, 25 crunches, 15 dips with each stair. about 1 hour.

M/21/70kg

5 rounds of:
7 Muscle ups(7 proper and the rest jumping)
15 Burpees

Total Time: 23.09

As rx'd

18:25

Ryan (w/jumping muscle-ups, 1' jump burpees)

19:51 total
1 2:37
2 3:56
3 5:19
4 4:48
5 3:11

You can tell where I was doing things with my girls, since the hubby was not there to watch them.

as rx'd

20:24 (burpee's are my nemesis)

and #498, mike_ea, muscle ups are purely technique. Really look at the demo video's and read up in the CFJ on it! Good luck!

Subbed 7 C2B Chins/7 Ring Dips for the 7 MU's.
17:10

29:31

30/m/195

5 rounds:
7 jumping muscle-ups
7 pull-ups
21 burpees

19:55

did 4 pullups and 4 rings dips for every muscle up

32:49

all those rings dips smoked me, definitely hurt me when going to do burpees, which aren't my strong suit to begin with...

one tough mother of a wod, def worthy of Ryan.

RIP

26/F/130
Subbed 4 pull ups and 4 dips for 1 muscle up
Did assisted ring dips
37:05

F/39/5'6"/115

Deepest sympathies to Ryan's family and friends. Much appreciation to him and everyone who serves and protects us.

5 rounds of:
28 pull ups
28 dips
21 burpees

36:32 (interruption from interested power lifter)

Sub 4 pull ups x 4 bar dips for each muscle up

Time: 37:47

This workout was insane but it was awesome.

M/24/6'2"/160#
as Rx'd
30:03

F/31/5'2"/130#
3pu/3dips sub for mu
38:04

Muscle ups on a bar about 6' off the ground

28:17

somethin like 41:00 . . .

subbed 3+3 pullups/dips, no rings
burpees were PATHETIC

RIP Ryan. God bless all first responders.

m/22/142

1 - 2:03
2 - 3:08
3 - 3:29
4 - 3:30
5 - 2:48

Total: 14:58

samson, ohs, situp, superman 10 X 3

4rds.

15 pulls
15 dips
15 burpees

19:30

M/36/201

as rxd 19:50

Getting better at M/U

did 3 pu's and 3 ring dips for every mu...completed 3 rounds in 27:15

subbed 4pullups/4ring dips each muscleup
ran out of time because of other obligations at school
2 full rounds + 16pullups/16ring dips
31:50

27:56

16:38

39:50

AM- 30 min fast walk--about 2 miles.

PM- Turned a transporation problem into an excuse for a WOD- 15-mile mountain bike ride--
1:12:54 a new PR!

m/37/143#/5'8"

Transitioned to jumping muscle-ups after 1.5 rounds.
Otherwise as RX'd
16:48

M/46/145
10 minutes on the bike
CFWU1 only 5 pullups to WU

"Ryan"
As Rx'd
20:43

28/m/6'2"/210

As rx'd

28:58

Burpees suck.

35/M/6'1"/193

As rx'd
22:05

God bless Ryan, his family and his fellow first responders.

22.m.134.65"

as rx'd
19:36
*burpees sucked next time sets of 11 and 10?... hopefully

26/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

work work (bleah tired n sleepy, but wuz determined to not put off this hero's tribute)

back to gym for

400m run, cfwu, box jumps, 400m run, set up rings

WOD: "Ryan"
5 rounds of
7 x muscle-ups (hands turned out at bottom)
21 x burpees (terminated with two-hand tag of target 1' higher than reach)

time = 16:11

M/31/140

As Rx'd

24:45

Burpees hurt, but this is a great workout...

Mr. and Mrs. Hummert: Much appreciation for raising such a fine young man. My thoughts were with you all day today. Ryan's picture will stay on my garage gym wall forever...

killed chest and tri's. Pushups in the burpees were tough.

1)3.39
2)6.23
3)10.10
4)9.38
5)8.04

37.56m

as rx'd.

m/35/150

"Ryan" as RX 12:47

M/23/5'8"/185 D-I Rugby

RIP Ryan. As RX'd 12:45 - my legs got to a point where they wouldnt want to jump and pushup form was getting hard to maintain. Haha, F.U. legs.

God of Workouts, thank you for this glorius smoke-out and bless your followers with a vist from Archangel Pukey. Amen.

"ryan" as rx'd: 16:28

the fact that i did this in honor of a real firefighter (i'm only certified, looking for a job) pushed me harder than ever before.
thank you for being a hero ryan and may you rest in peace brother

my friend and i were talking after the workout.
he can't do muscle ups so he subbed with 24 pull ups, 24 dips for the muscle ups.
he said "it's way harder, and more time consuming subbing 24 pull ups and 24 dips than doing 6 muscle ups since its more."
i beg to differ.

any help/comments/opinions would be much appreciated.
thanks in advance.

23.15

30:27 as Rx'd

My thoughts and prayers go out to Ryan and his family.

24:17

subbed 3 dips and 3 pull-ups for each muscle-up

started with bar muscle ups.
i was halfway into the 3rd round when the manager of the gym told me to stop doing muscle ups because i could "hurt myself"

so, i had to 28 pullups and 28 dips for the 4th and 5th rounds.

30:40

M/31/5'4"/127

Five rounds for time of:
7 Muscle-ups
21 Burpees

Time: 10:56

My prayers go out to the Hummert family over the tragic loss.

M/23/5'11"/193

short on time, sub'd 15 burpees, and last round was ring dips instead of muscle-ups. Used rings suspended with chains for muscle-ups, ouch.

6:35

M/18/135

as rx'd,
19:58

m / 170

4 rounds

21 pullups
21 dips
21 burpees

27:02

approx 18 min, bar MU's and full burpees

m/19/159/5'9"

7 dead hang pull-ups
21 dips
21 burpees

29:03

Did this work-out in my dorm room. Did pull-ups from the handles of an over-head cabinet. Did dips between desk chairs.

14:45

M/25/165/6'0

As Rx'd

18:51

M/27/ 5'8"/ 151

R.I.P Ryan. You truly are a hero.

Ran 3x400m @ 6min/mile to start.

21 pullups/ dips with 34# assistance
21 burpees
5 rounds
28:20

5k race this weekend.

m/39/5'4"/140

Pain in right shoulder continues to prevent dips and, more emphatically, muscle-up attempts (at which I usually fail).

Did the following:

5 rounds:
7 L-Pullups
21 Burpees

15:37

almost skipped this since i didnt have a dip/pullup bar today. but felt like a bum. especially since its a new fallen hero.

so i did 150 burpees for time instead at midnight.

18:35

ouch.

Vance

M 30 6'2" 185 lbs

as Rx'd

16:23

did that damn 100 BP (@ 135#'s and 100 pull-up) workout yesterday.. killed my muscle-up performance...

RIP Brother

36/m/172

burpees suck.

25:09

pulls and dips

M/34/6'/178

As Rx'd 41:30

I'm pretty happy since the 30 MU for time WOD took me 34:25. My first 30 MU in this WOD took less time and that was with the first 63 burpees knocked down. So my MU's are definitely getting better. And my burpees were better except I kept feeling like I was going to fall on my face :-P

Tough W.O.D. I just about cried.
This one was for you Ryan! RIP

M/29/6'/190

5 rounds
28 pull ups
28 dips

21 burpees

time: 40:53

Time 36min 59sec

Can't do muscle ups.

5 rounds

21 Pull-ups with band
21 Dips with band
21 Burpees Knees on ground.

Have skint both my knees in the process.

Good Fun

4.5 rounds

5 squat muscle-ups
15 burpees

muscleups a bit too easy
burpees quite hard

28/M/165

Should have scaled!!!

28 Pulups/28 Dips
21 Burpees

Time: 52:48

Day 3 burpee chalange

17:32 jumping mu's

24/m/5'7"/150#

As rx'd 22:05

Muscle-ups were broken into singles mostly, but otherwise not too painful. First time doing them w/o chalk. The extra sweat actually helped keep me from tearing that chunk out of my wrist again!

Burpees were murder. If I could break them into 10s instead of 5s, I think I'd be under 16:00 on this.

RIP Ryan. A true hero.

As rx'd

12.39

in your honor..

as rx'd:

22:00

RIP Ryan.

subbed 28 pu/dips for mu

next time break burpees into sets of 10!

Happy with time.....

24:50

$&*# you Burpees!!!!

WOD Ryan;
15.11.
m/ups, a mixture of m/ups,nearly and slight jumping m/ups,
burpees all unbroken,chest to floor,touch at least over 1ft above reach,
lie on floor for 10 mins,
done !
bittersweet wod cos of the pointless murder of a young lad trying to help people,what is wrong with some people in this world ?

m/24/189

Modified
21pu's/21 dips
21 Burpees.

50:00

RIP Ryan.

Heart wrenching story, RIP young man. Though I know we military members put ours lives on the line and lose them all the time, we do this job with the knowledge that something bad may come. This is just tragic that a young man whose job it is is to protect his community would be targeted by such violence.

24:24

As R'xd

17:14

M/23/6'1"/180

As RX'd: 11:41

36/M/6'5"/210

Subbed 7 Pull-ups and 7 Dips for the Muscle-Ups:

19:09

Regards,
Dave

first work out in a week

subbed pull ups and dips (1 each) for each muscle up.

3rd and 5th round did jumping pull ups instead of kipping

29:47

22/m/182

As rx'd

29:56

Still getting the muscle-ups down. Did them one at a time.

This was a LOT harder than it sounded.
Subbed pu's/dips for mu's.
Interrupted on round 3. Accidentally reset stopwatch.
Was going to quit, but then I thought "this is a HERO wod, don't stop"

Averaged @7-8 mins./round.

m/6'3"/210

3 rounds last round singlet PU
20:01
jas did buttercup sub

BUT saw 3 Xfitters in the Gym tonight and one helped me learn a kip PU technique - thanks Bro

Hadn't worked out in 2 weeks because i've been exhausted from moving to a new house...got through the 3rd round and felt terrible...ran to the bathroom and i almost puked and fainted! it was scary!!

As rx'd:

21.38

Hands turned out at the bottom of each MU rep, and marked one foot above top reach on the wall to make sure I hit it every time.

Thank you Ryan, RIP

first time xfit in months.

major scaling. gotta start somewhere

2x cfwu
3x21 pu
3x21 dips
3x21 burpees

14:45

i had to put my girls in groups of 2, one because of lack of equipment and two because they motivate each other and it works out better

Taylor B & Kelsey: 25:16
Holly & Tailor : 28:36
Kaitlyn & Taylor L: 31:18
Shelby & Olivia: 31:31
Emily & Ashlee: 32:18
Robin & Hannah: 34:07

Only did 3 rounds sub 3 pu 3 dips for 1 MU.

20:02 1st time doing burpees and boy were my lungs surprised! I need to learn how to breathe when doing burpees.

M/39/203

21 ring pull ups(wrists to chest)
21 ring dips
21 burpees
5rds

41:32

Modded:

28 Pull-ups
28 Dips
21 Burpees

5:13/5:40/6:40/6:42/6:52

I rested two minutes between each round.

m/42/205/5'11
4 rounds 10dips/10pu/21 burpees
didn't keep time
happy to be able to do dips for the first time in more than 2 months after sh injury this summer
tried the MU several times but didn't get it yet

as rx

29.28

Dips, Burpees
7, 21
7, 3 sets 7
7, 3 sets 7
7, 3 sets 7
7, 3 sets 7

Pretty new too crossfit, this is prob my second week of it and this is the second time i almost puked/jelly legs/complete obliteration. Love it!

All for a worthy cause. RIP Ryan.

7 pull-ups 21 Burpees
7 dips 21 Burpees
7 pull ups 21 Burpees
7 dips 21 burpees
7 Pull-ups 21 Burpees

Time 14:28

7 pull ups, 7 bar dips, burpees with no push up at the bottom

26'36"

As RX - 24:54

As RX - 24:54

27 yr / M / 5"11 / 162 lbs

No rings so....

21 pull ups
21 dips
21 burpees
X 5

19:40

*Whew* I am out of shape!

16min 7x3 Pullups 10x3 (non-jumping) burpees

RIP Ryan. Thoughts go out to your family.

God Bless,
South Jordan Firefighters

20:57.....burpees suck..

22 y/o
my daughter will be 21 in a week. My heart breaks to think what his family is going through. I pray that they find comfort in knowing their precious son is in a world far better than ours.

You shall see him again. God bless.

17:30

What an appalling and evil crime to have been perpetrated upon an innocent young man and his family. My heartfelt sympathies and sincerest condolences to Ryan's family. May the perpetual light shine upon him and may he rest in peace.

"Ryan"

Five rounds for time of:
7 Muscle-ups SUB 28 pull-ups and 28 Dips
21 Burpees

33:37

Ryan, I apologize. I did not finish your namesake WOD. My muscle-ups were a complete failure in the 2nd round.

To make matters worse, Laurie (the owner) and the good people at Rainier Crossfit were waiting for me to finish last night so they could go home. (Laurie, thanks for pushing me to finish the 2nd round of muscle-ups. You showed me some great crossfit style tough love.)

I'll make this one up to you Ryan, I promise.

26m/5'10"/176
First four rounds as RX'd
last round jumping MU
Time:37:45

I had to substitute GI JANE for this workout due to time constraints. I had a personal best for Ryan: 100 "burpee pullups" in 14:35.

It was a great workout to remember a hero by. I just completed my first muscle up 1 day prior to this and had to do 35 more the next day and it really made me think about the sacrafice he gave for his country... thank you to everyone in the armed forces and providers of a safe nation back home!

rest day for sore back

Age 52/BW 250# Fair winds and following seas - Ryan, you will be remembered. My condolences to family and friends of Ryan also. "RYAN" done outside at the local playground. Subbed pullups(jumped) and bench dips (3:1) for muscle ups; Burpees ugly as usual = 42:42.

Subbed 3 for 1.

Out of time after 4 rounds; 40:00.

Missed CFWU
Subbed 3x PU/Dip for MU 7 Muscle-ups SUB 21 pull-ups and 21 Dips
4 full rounds plus 21PU/21Dips. Had to go back to work.

105 PU
105 Dips
84 Burpees

30:00 Flat

23:10

as rx'd--jumping mu's tho.

24:01--just glad mu's are progressing.

thin, well-built small guy showed up and saw me doing the mu's.
he jumped on and whipped out 3 very slow-motion/well controlled mu's. proceeded to tell me in college he was a gymnast, so i felt a little better, but man-great balance/body control.

time would have been a little better had i not had to wait while he showed off.

Subbed 7 pull-ups & 7 dips for MUs

18:00

31/m/165

cfwu x1

5 rounds of 21 pullups, 21 dips, 21 burpees

34:25

as rx'd 14:50
goal was sub 20, so I think I could've done better if I had aimed higher.
RIP Ryan. My condolences to your family.

Brutal... We did our MUs on a bar at the park and the burpees in the grass.

Taylor - 20:38
AL - 20:50

Not as RX:

21 PU, 21 Bar Dips, 21 Burps x 5 Rds - 33:48

Todd m/35/5'9/160

as Rx'd 20:15

Teri f/36/5'7/153

Chair-assisted ring muscle-ups (feet on chair about 2ft in front, starting in L-sit position)-did 21 of these for each round. Burpees as Rx'd 29:58

Provided morale support and burpee-pacing for Todd's WOD that evening, fittin in 63 more burpees for the day (YAY Burpees).

Ryan is in our thoughts.

cfwu
3:09
4:42
5:12
5:38
4:54
jumping MU
Introduced another Army officer to his first CF exercise.

M/6'1"/37/240lb

Been doing Crossfit for approx 3 weeks now thanks to Frank of Ottawa.

Burpee's...WTF??

24 min 24 sec...can only get better

Scaled to:

7 ring dips
21 burpees

17:09

Not a good day

M/24
Bwt:195

Not a s Rx'd bad shoulder still not doing muscleups on it or ringdips:

25 chest to bar pullups
21 Boxjump Burpees 20 inch box

30:12

Fellow ff wod made me upset I couldnt do it as rx'd because of shoulder so added box jump to burpees to make it harder. RIP Ryan

CFWUx1
24:55

m/190/6'3"/28
Dying. 21:36 as RX'd and with bronchitis. Almost threw up from the stuff in my chest.

Thoughts to Ryan and his family. I hate that your killer took the cowards way out. You are a hero and we all know it.

I just realized when posting on my personal blog that I had not jumped 1 foot during burpees. Will have to get out later @ do some for good measure.

Also only able to muster jumping burpees w/ rings @ head level & started burpees w/ full arm ext.

15:38

Good Times!

my thoughts are with you ryan. did this WOD on shift at the firehouse

16:32

First time post on this site. We did this WOD today at CFSCC. It was a tough one for me as I am new to MU. Spent the whole workout thinking about Ryan and his family.

23:06

m/30/6/210

21 pull-ups/dips (7x3 each)
21 burpees

23:50

Did three rounds and my arms were shot.

Still can't do muscle ups, though managed some jumping ones on the bar in the gym today.

Scaled to:
3 rounds
21 jumping pullups
21 dips
21 burpees

21m 28s, this really kicked my ass and I nearly quit after round 1.

Very sad and moving story about Ryan, I like many other thought this had happened in somewhere like Iraq, certainly not America.

Did 4 rounds:
21 pull-ups
7 ring dips
21 burpees

This was miserable. In round 1 I did 21 ring dips. That was stupid.

I had to re read this WOD several times... I was thinking to myself "I thought it said Ryan was a firefighter what are they talking about sniper fire?" Then I read the story from the link someone posted above. I couldn't believe it. I understand that every loss of life is a tragedy, especially the loss of a life of someone who dedicates their lives to saving and protecting others, but everyone goes into these jobs with their eyes open to the risks involved, I for one was asked several times in my army interviews about how I would deal with the possibility of having to take someones life etc, but a fireman shouldn't have to worry about being shot at, they are already risking their lives battling fires, now people are shooting them? What is wrong with this world? RIP Ryan and my thoughts are with your family, friends and borthers and sisters from the fire dept.

I was determined to get my first muscle up in honor of this brave man... Unfortunetly it was not to be, I almost got it a few times but after 9 failed attempts with the clock still running I lowered the rings and did jumping muscle ups.

otherwise as rx'd: 24:15

4 rds (save some for soccer game right after wod) 6 jmu, 18 burpees. ~85% save the lost set. 16:07.
rawhide 5 sets 18:45

subbed 28 pull ups and 28 dips for 7 muscle ups
21 burpees per round.

5 rounds: 37:55 with sub

total pull-ups- 140
total dips- 140
total burpees- 105

Great WOD Ryan, RIP, we'll do this one often for you.
5 rounds
7 dips + 7 Pull-ups
21 burpees
17:28
rich 5'7"/152/58/m

M/34/195/6'4''

5x 21 PU/DIPS/Burpees

24:07

Brutal, did this with 3 other guys from my squadron including our flight surgeon (Doctor). We all almost puked.

sub 3:3 pull up/dip for 1 MU
Burpees as Rx'd

37 minutes

RIP to Ryan, what a senseless act

as rx'd 34:54
mu's took a long time.

27 yom 6'2" 155#

Pre: CFWU x2 (minus pullups, pushups)

WOD as rx'd with bar muscle ups

21:45

Burpees broken up each set. Muscle ups done 4-3 each round except for the first round in which there were unbroken. Great WOD for a true hero.

25M/6'6"/235lbs

17:57

bar muscle ups. burpees suck A$$

m/183/19

Bar MU's

17:44

Awesome work out. Unfortunate circumstance, but nonetheless inspiring.

26:20

m34/5'8"/165

20:37 as rx'd awesome workout

5 Rds.
21 Jumping Pull-ups
21 Jumping Dips
21 Squats

14:55

m/34/185/70"

17:15

kapiolani park, slippery bar
5 rds:
14 pullups
14 dips
14 burpees

30/m/5'10"/215

R.I.P. Ryan

Did 21 pullups/dips for muscle ups

43:22

subbed 28 pu's and 28 dips for MU's

31.57

This was a tough one

R.I.P Ryan

18:12 as Rx'd

(turnout only for first 2 rounds)

M/23/150 GregAWu

1 Bar MU + 1 Ring-dip subbed for each MU.
Else as rx'd:

22:07

Done on Weds. Subbed Murph in because well I had to know.

As Rx'd. Cindy style.

56:36.

Heavily modified, thankyou USS Essex.

10 Burpee pullups
10 dips

x 10 rounds

30 minutes even

as rx'd
20:55
32m-155-5'11

Just read what happened to Ryan and I'm honestly shocked.

Our thoughts are with his family, friends and colleagues.

23/150

WOD as rx'd

14:49

Then "Badger" w/40#DB Sq. CLNS

31:30

m/32/73kg
only mnged 2 rounds today! :-(
in 16 mins
subbed 3 PUs + 3 Dips per MU

m/31/5'9"/167

subbed 3 to 1 pull-ups/dips for muscle-ups

38:46

m/24/5'8"/148

1 MU = 3 Pullups, 3 dips.
39:50. Slow, but at least I finished.

m/40/72/175
22:57
sub'd 3-1 pull-ups and dips for muscle ups

Did 4 rounds of 21 Pull up, 21 Dip, 21 Burpee, 3 minutes rest between sets.

31 minutes

Our prayers go out to the Hummert family. We are so sorry for your loss.

Charity-
MU's-2-2-2-1
burpees rx'd to top of pullup bar
18:20

Subbed 4 PU + 4 Dips for each MU

28 PU
28 Dip
21 Burpee

5 Rounds in 34:06

34/180/6'3"
39:50
Subs: Jumping mu's after first one. Regular burpies.
Had to wait until this morning as I didn't have time to do a lengthy WOD earlier in the week. After round 3, I stopped my stopwatch and actually wrote down my time and DNF. I was fked up and REALLY wanted to quit. After a minute or so, I got up, restarted the stopwatch, and did round 4. After round 4, I REALLY REALLY REALLY wanted to quit. At this point there was only one more round (at least that's what I kept saying to myself). I was able to finish the WOD...shaky, woozy and thankful to be alive. RIP Ryan.

forgot to post yesterday and lost my post it with the exact time on it

It was 27 something... maybe 27:53???

This was a great workout......RIP Ryan
I started out thinking I wouldn't be able to get all 7 M U's so I thought I will do as many M U's as I can then sub the rest with 4 pull ups and 4 dips for every M U I couldn't get.....as youll see I underestimated my M U's......
R1 2 M U's sub'd pull ups and dips
R2 1 M U sub'd pull ups and dips
R3 5 M U's sub'd pull ups and dips
R4 6 M U's sub'd pull ups and dips
R5 7 M U's

33:49.....If I would have stopped worrying about the time I could have done all 7 M U's
Next time Ill do it as Rx'd
http://bodyfit4everybody.com/

As Rx'd:

27:50

Being from St. Louis and knowing several fire fighters, this tragic story hits pretty close to home. What an unbelievably despicable act by deranged and cowardly murdering Piece of Sh*t!

Thank you crossfit for dedicating this WOD to the memory of Ryan.

M/30/5'9"/165

Subbed 4 ring pullups and 4 ring dips for each muscle-up.

37:08

Ryan: May you enjoy your Shangri-La.

Ryan's Killer: Suffer in your own Gehenna.

Jennie: 27 F 160# 5'9"
"Ryan"

Five rounds for time of:
7 Muscle-ups (asssisted)
21 Burpees

22:25

M/35/165
24:25 AS RXED

cfwux2
burgwux2

"ryan"

5 rds
7 mucscle ups (jumping: more dip than pullup)
21 burpees

17:45

29 yom 225# 6'1"

as rx'd
Some dead hang MU, some jumping
21:24

I gave it everything I had Ryan, I'm sorry that you had to do the same. God speed

M/36/142

@ home, singles on MU, burpees (j-ro style), 17:15

m / 41 / 215 / 6'5"

round 1 - 7 pullups (onsie twosie at a time), 7 dips (1 clip), burpees in clips of 4-5 with 30 sec to 1 min breather in between

round 2 - 7 pullups (counted the last 3 half pullups) - 7 dips (set of 4, set of 3), no burpees

that did me in. getting in better shape though.

39/m/182

CFWU x 1

scaled to 10 reps each, pullups instead of muscle ups.

3 sets

m/40/140/5'6"

as rx'd
20:37

41:39
subbed muscle ups for pullups & dips 3:1

subbed muscle ups for 21 pull ups and 21 ring dips.
didnt have my timer
a bit under 30 minutes

23.15

M/25/175
27:25
3:1 Dips, Pull ups

22:25

21 pullups/21dips per round

34/M/190

2 goats for me!

As Rx'd 18:44

As Rx'd off a straight bar.
18:02
Rest In Peace, Brother from Local 771

This one was tougher than I thought. The one foot jump for the burpies was a lot more difficult than I thought it would be...

31:09

not really sure if my burpees were high enough, had no way of telling but i def made an effort to jump higher than usual...

10/11

Sub'd 4/4 for MU

53:38

32 male wt.168
12:08

RIP brother
from engine 7 Batt 5 west little river, Miami Dade County Fire Dept

time 31:39

21/M/165

Again worked with my new friend. He did:
21 pullups (100lb assist)
21 dips (100lb assist)
21 burpees
21 PUs (100)
21 dips (100)
a burpee
21 PUs (110)
21 dips (110)
11 burpees
21 PUs (120)
21 dips (120)

I did 3 rounds plus one round of PUs/dips, 50 or 60lbs of assist throughout. On the last set I squeezed out a lovely blood blister in one smooth motion, which led me to stop :-)

as rx'd :25::30

40/M/156

CFWUx3(pushups for dips)

Did the BranX "Pack:"
5 rounds
5 seated muscle-ups
15 burpees

15:21

Followed with OHS practice.
95x5
100x5
105x5
110x5
115x5

43/168

I was hoping for around 25 minutes.

As rx'd:

26:53

not much sleep recently so scaled to 3rd.

11:36 mins

M35/168/5'10
-First muscle-up today (technique was everything & a little pain in my elbows on struggled transition)
- 1 MU in rounds 1&3
- all burpees

32/m/6'2"/207

As rx'd in 24:20

Only a few doubles on the MUs, all the rest singles.

As a fellow crossfitter in the greater metro St. Louis area, rest in peace Ryan, and may God show His eternal love to your family.

Phil 4:13

jumping Mu
20:55

m/26/68"/151
44:28
Ashamed of that time, had all sorts of people that needed to talk to me during this workout.

5'10" 190 38y/oM

21 PUs
21 Dips
21 Burpees
3 rounds only-23 min-had to go to work.
Can't seem to make up ground on PUs. Sad post about this kid. I work in the ER- senseless, tragic stuff like this is becoming more frequent.Watch yourselves out there-all of you.

As RX'd:

25:53

Cut back on this one substantially. 15 PU; 15 dips; 15 burpees - did 3 rounds. Felt very flat and frustrated

1 week away from BGDC event in Milpitas!

Back to my 3 WOD behind schedule...so I get to try a failed WOD over:

38:58. Failed on the first MU! When I got it on the 2nd try, I saw stars, and realized that the 14-hr drive back home might be affecting me. Persisted and ended up with an OK time. I ended up failing on 3-4 other MU attempts. This was definitely one that challenged me mentally and forced me to think twice about quitting.

M/37/5'8"/160

28 pullups
28 dips
21 Burpees

34 minutes

M/23/140/5'8

as rx'd

14:28

BURPEES are the DEVIL!!

CFWU x 3 no dips

MU x 7 w/2 band assist
burpees x 21

5 rounds 17:14

subbed 4 pull ups + 4 ring dips for 1 muscle up

38:56

M/38/192

As Rx'd:

40:15

m/41/206

21 reps pullups(1foot on bench) Bench Dips, burpees jumping over step.

20:17

3:40,4:19,4:01,4:12,4:04

modified muscle ups - little jump to get shoulders on top of rings.
Done at home

16.17
Splits
2.21
3.40
3.37
3.13
3.24

M/41/165/5'5

WOD "Ryan"
21 pull ups
21 dips
21 burpees
X 4 rounds - ran out of time before leaving for work. 33:12. Ouch.

RIP Ryan

m/30/180

5 rounds
21 pu
21 dips
21 burpees

Around 37-38 minutes

M/35/205

34:36 as RX'd

34m/185/5'10"

As Rx'ed in garage...
3:41/3:43/4:36/4:18/4:25
total 20:45

P-am
37f/124/5'5"

sub'ed ring rows (3:1) & bench dips (3:1) or 21 reps of each then burpees to 12" target...
4:39/5:03/5:18/6:23/6:16
total 27:24

Very hard WOD for me today, feeling tired...19:28 but must say I'm not sure anyone would consider what I did muscle ups. I'm still working technique so the rings were at shoulder and I could almost jump into the dip part. But tried hard to thrust forward and outline my under pecs. RIP Ryan, anything about a firefighter hits close to home for my husband and I. He's a firefighter for Rural Metro in Tucson and it's scary when something like this happens to someone who is trying to save lives and rescue a home. There was a tragedy in Tucson last June to a sheriff, Officer Hite. A guy decided to go on a shooting spree and target police hitting 3 officers and one of those was killed. The guy went from end to end of the city and got nearly every department of police and fire involved. My husband was one of the paramedics who tried to resuscitate Officer Hite. Unfortunately, he did not make it. Bless all those who put their live's on the line for ours.

As Rx'd 15:35

18.23
first set unbroken, 2nd and 3rd broke once, 4,5 MUs broke twice B's once.

wu=30 min on stairs lvl 8 prog, end full yoga stretch

As rx'd 19.36mins

Tough workout. Burpees suck! Not as much as what happened to Ryan or what his family are going through though.

RIP Ryan.

15:04 as rx'd

33/m/200#

about 30 minutes

tough workout...I hate burpees

as rx'd 36 minutes
Semper Fidelis and God Bless

subbed 21 dips and 21 jumping pullups
21 burpees
5 rounds in 28.58
Overall felt pretty good.

Warm-up
- 7 min. bike program
- Front Stretch kicks

WOD: Modified to Puppy

3 Rounds for time of:
- 5 seated muscle up
- 15 Burpees

Time: About 12 minutes

39:13

Weak burpees - probably 4" after the first round.

39:13

Weak burpees after set 1 - about 4" jumps

f/25/5'9/139

MU were leg assisted

22:52

145lbs/31yoa

as Rx'd:

Five rounds for time of:
7 Muscle-ups
21 Burpees (one foot above reach)

Time: 23:45

17 mins, Bar MU.

bwt: 165

the porch: 7.42

thank you for your love/care Ryan. RIP.

bwt: 175
As rx'd
14:26

Rest in peace Ryan.

26.22. Subbed 14 pullups and pushups for muscle ups.

As Rx'd

35:37

m/27/168

MU were leg assisted

22:20

M/52/185

Substituted pull up and dips for muscle ups

5 rounds of:

21 pull ups = 105 reps
21 dips = 105 reps
21 burpees = 105 reps (couldn't keep up with the 1 foot jump at the end of the burpee)

25:25

m/36/6'4"/97kg

Pack:
Five rounds for time of:
5 Seated Muscle-ups
15 Burpees

Substituted muscle ups for chinups & dips 3:1 ratio

Did 3 rounds in total & sucked big time!

Sore right shoulder & went lactic so stopped early.

Time = 8:55

M/32/224

5x
sub pull ups and Dips
3x7PU 7dips per Rd
21 Burpees

27:57

weak as dog crap this morning.

20:50

used slight jump assisted MU's (no pulling power after doing Erin yesterday).

Since I felt like I didn't work hard enough to honor Ryan...I did weighted pullups & dips after to make up for the MU's

On vacation.

28/m/185

as rx'd: 20:30

not very motivated today

as rx'd:

22.49

CFWU
jumping muscle ups
24:06
M/47/184#/72"

m/23/5'7"/160

5 Rounds:
7 Bar Muscle-ups
21 Burpees

15:05

Bwt: 165

The Porch

Time: 9.51

Erin, you are the MAN! Thanks for your upstanding service, God bless you!

m/34/5'9/174

CFWU - 3. Regular reps except no dips last set. Superman. Burgener.

26:47

Hanging muscle ups from knees. Mostly true muscle ups for first time. Good kip at bottom. Need to push harder on burpees next time.

Our small CF group works out 100 yards from the Maplewood firehouse. Some of us are from Maplewood and this was really tough for the community both close and far away. Can't wait to do this WOD since our group is about a week or so behind. RIP Ryan!

Rx'd
13:10
Bike to and from CFC

3 rounds

m/6'/43/179

Pack:
Five rounds for time of:
5 Seated Muscle-ups on smith machine
15 Burpees

19:43

As Rx'd
25:33

First wod after three week hiatus for injury. Ryan- RIP brother.

20 pull-ups
10 ring dips
21 burpees

25:46

5 rounds:
20 pull-ups
10 ring dips
21 burpees

25:46

CFWUx3
-sub'd 21 pull-ups/dips for MU's (80 assist)
34:50

Subbed slight jump assisted MU's.

20:21

Burpees hurt but worth it for the hero.

Ryan God speed my brother. Keep an eye out for your fellow firefighters as they go into battle each day.

subbed 3 pull-ups, 2 ring dips per MU.

31:40

37m/5'10/170

Everybody feeling beat today, Sub'd:
9pu
9dips
9 burpees

35M175

36:30

Tom 36:30

35F126
23:00

44/m/165

sub 21 PU/21 Dips for 7 MU

23:33

burpees are always hard, practice OH-SQ

as rx'd: 19:31

21:20 as rx'd

Lots of failed attempts on muscle ups

Chest to floor on every burpee

cfwu 3 x minus pullups and dips

3 rounds for time
21 pullups (50 lb assisted)
21 dips (50 lb assisted)
21 burpees

35 minutes

cfwu x 1
wod
26:07

Sub'd 7 pu/7ring dips for the MU's. This one was one of the worst. Its up there with MURPH!!

6'00"
195
34 yoa
25:30

For Ryan. Finally...

As Rx'd: 25:43

12:01

jumping muscle-ups
gotta get the reg. muscle ups down

M/33/95/192
5 rounds of:
7 Muscle-ups subbed with 21 pullups and 21 dips and
21 burpees with 1ft vertical jump
(HATE dips, hands opened up in 4th rnd PU's, solo WOD and loads of other excuses)
Otherwise as RX'ed.
47:02
Ate junk yesterday and felt it today..

Here's the story as provided by a link previously posted. We should all be tahnkful for each day we have on this earth. I'll give all that I have in this WOD for you Ryan. Thanks for your service!

On July 21, 2008 the lives of a family, a fire department, a community, a region and a nation changed. At approximately 5:30 a.m. a lone sniper set fire to his vehicle across the street from his home. At 5:42 a.m. The Maplewood Fire Department received their notification of a vehicle fire. Engine Company 3114 responded with four firefighters on-board. Within minutes, 5:48 a.m., they arrived on-scene of a vehicle on fire. After they dismounted Engine 3114 Ryan and his fellow firefighters, were preparing to extinguish the vehicle fire when an explosion was heard. Ryan fell to the ground. Confused and not knowing that they were under gun fire, they rushed to his side to provide aid. The explosion was a gun shot from a sniper that struck and killed 22 y/o Firefighter/Paramedic Ryan Hummert instantly. Suddenly additional explosions were heard. Refusing to accept the fact that Ryan had been mortally wounded and still wanting to provide treatment, a firefighter had to be forcefully moved to a safer area behind Engine 3114.

As more firefighters and police arrived, the tragedy continued as the sniper took aim and seriously wounded two police officers. Unable to escape and with no other options, the firefighters had to remain there until a police S.W.A.T. team could carrying Ryan out and rescue them.The ensuing stand off would last for six more hours until it ended with the gunman taking his own life, but not before devastating the lives of countless people. The home then burned to the ground as fire fighters and police had not learned the fate of the gunman.

All muscle-ups done from full lock-out. As Rx'd

19:38 (PR)

subbed 3 pull ups and 3 bar dips for muscle ups

22:34

Did bar muscle-ups. All as singles.
Most burpees broken into 3-4 sets per round.

Round 1- 3:03
Round 2 - 8:52 (5:49)
Round 3 - 13:50 (4:58)
Round 4 - 18:57 (5:07)
Round 5 - 24:10 (5:13)

Total Time:
24:10

My heart goes out to Ryan's family and will
do my very best to respect Ryan, his dedication
and passion for his work for one's life to be
taken so short.

Male/28yrs/6'0"/171lbs

Ryan

5 rounds for time of:
7 Muscle-ups
21 Burpees, 15" Jump

12:15 Rx'd (PR)

M/35/170/5'9"

As RX'd 12:26

Got as much vert as possible on the burpee!!

19.25
took a while to get the bar MU's going, 3rd set unbroken. wu=walk strand to pu bars. end with light jog to Coffee Kart

20:58 as Rx'd

m/28yo/5'7"/170=

19:20 used straight bar for MU's

Broken muscle ups and broken blisters by the 3rd set.

Ryan is often in my thoughts when I'm stepping off the engine on calls. Godspeed.

"ryan"
as rxd

29:24mins

14 Flat as Rx'd it was my first time doing this wod. RIP Ryan, (IHATEBURPEES)

What a heartwrenching story...before our WODs we always remember those who have fallen. CF is not only a brotherhood but also a sisterhood! I'm an over 60 female who reached my first goal of pullups in my first 9 months of CF, now my second goal is one muscleup before my 2nd year is up! I hope it's during "Ryan"! Rest in peace Ryan!

M/48/5'10/167
20:55 rx

M/30/6'2/194

23:45 Rx'd

Good solid WOD. Did this one almost a year ago, so I was shooting for a new PR. Results = 13:59 RX'd (more than an 8 minute PR) :D

M/43/5'10"/200#

As Rx'd - 12:20

I love burpees...said no one, ever.