May 2, 2009

Saturday 090502


Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.


Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Posted by lauren at May 2, 2009 5:00 PM

RIP Staff Sgt.

Comment #1 - Posted by: Ronnieboy at May 1, 2009 5:01 PM


Love/hate this early post.

Comment #2 - Posted by: Y. Zhou at May 1, 2009 5:02 PM

Semper Fi SSgt. Hansen. Our prayers are with your family.

Comment #3 - Posted by: Bob Guere at May 1, 2009 5:03 PM

early yayyyy

Comment #4 - Posted by: USC MIDN at May 1, 2009 5:04 PM

RIP, Staff Sergeant.

Comment #5 - Posted by: RV-KY @ Underground Fitness, NKY at May 1, 2009 5:12 PM

Another tough hero WOD...RIP SSgt Hansen

Comment #6 - Posted by: jay_saint at May 1, 2009 5:12 PM


Love the early posts - keep them coming please.

This WOD maybe one of the toughest WODs - on par with Eva.

After yesterday and todays WODs, this one will be a great challenge!

3,2,1, GO!

Comment #7 - Posted by: Greg at May 1, 2009 5:12 PM

Wow, a really early post. I will push myself hard for this.

Comment #8 - Posted by: Jonathan Dinh at May 1, 2009 5:16 PM

thanks for the early post, but it sucks to see another hero wod come up. RIP.

Comment #9 - Posted by: jake howard at May 1, 2009 5:18 PM

NO pull-ups!!!! GREAT!!
Daniel Hansen this ús for you thanks for your service....i LOVE this workout i HATE to see another hero die...

I'll hit this hero WOD with all that i have (left)

BIG hugs to the FRAT you are simply the best

Comment #10 - Posted by: s'more at May 1, 2009 5:22 PM

Did Tabata on Vacation with 366

Today- made up Elizabeth
95# Clean
asst dips with least asst
= 13:46, PR (by about 3-4 min)

Happy with this and know I can push a little harder to get close to 10 min. Friday is a little rough workout out as it is after full time & then 2nd job. LOL, and can finally feel arms again. Jeezum, last round about fried upper body.

Cookie- FANTASTIC on the SP! Outstanding!
Pony- puuullleeese put me in your gym bag to the BB cert! Oh how fun!!! Cool for you!
Laura DeMarco- you rock!!!


Comment #11 - Posted by: in8girl at May 1, 2009 5:22 PM

RIP DevilDog...

Comment #12 - Posted by: Cpl Kirkland at May 1, 2009 5:24 PM

Every time I do a Hero WOD I think of this quote; "The more you sweat in peace, the less you bleed in war" and it keeps me motivated.

Your family is in our prayers.

Comment #13 - Posted by: John at May 1, 2009 5:25 PM

Will do this WOD with a special tought for Mr. Hansen. I have a cousin who does the same job for Canadian army in Afghanistan. Will give all my heart to the WOD.

Comment #14 - Posted by: Tou at May 1, 2009 5:33 PM

I am excited about a new WOD but saddened that we have lost another brave soldier. We should all remember that whenever we think life is hard...we have soldiers overseas who are defending our freedoms daily.

Comment #15 - Posted by: Jeremy M/27/6'3''/207 at May 1, 2009 5:37 PM

will hit this wod hard in honor of another fallen hero...just wish there were no more.

Crossfit USA

Comment #16 - Posted by: merle at May 1, 2009 5:38 PM

God Bless you Hansen and family


Comment #17 - Posted by: in8girl at May 1, 2009 5:38 PM

God Speed Staff Sgt. Hansen!

This one's for you!


Comment #18 - Posted by: dandez8 at May 1, 2009 5:44 PM

Rest in peace Staff Sergeant. Will hit this one hard with my Marines here at PNAS tomorrow.

Semper Fidelis.

Comment #19 - Posted by: xpi at May 1, 2009 5:44 PM

S/F, SSgt. May your sacrifice and devotion never be forgotten. This wil be one hell of a workout for one hell of a Hero. God bless.


Comment #20 - Posted by: pvand at May 1, 2009 5:53 PM

Rest in peace.

Comment #21 - Posted by: ProPain at May 1, 2009 5:56 PM

I Salute you Staff Sergeant
Staff Sergeant "N"
American by Birth, Lightfighter by Choice

Comment #22 - Posted by: Pete at May 1, 2009 5:57 PM

Does anyone know of a good Crossfit Gym in Gnjilane, Kosovo?

Comment #23 - Posted by: SerboSlayer at May 1, 2009 6:01 PM

RIP Brother.

Semper Fidelis.

Comment #24 - Posted by: Daniel-san at May 1, 2009 6:05 PM

i'll invite pukey to this one i think...just for Daniel

Comment #25 - Posted by: josh at May 1, 2009 6:05 PM

Another wasted young life.

Comment #26 - Posted by: Steven@CrossFitAffliction-Ft Lauderdale at May 1, 2009 6:10 PM

Thank you for your service for all of us. RIP.
tabata was an absolute killa! First time as rx'd - regular pulls, regular pushes, and sit ups and squats as usual.
pulls 97665555
push 14 11 10 77877
sit 14 14 13 13 13 13 13 13
squat 17 17 17 15 15 14 15 15
what a way to keep you honest! 40/346

Comment #27 - Posted by: julie parisien 5'8"/163/37 at May 1, 2009 6:21 PM

RIP Harder then ever SSGT

Comment #28 - Posted by: Ryan Hansen at May 1, 2009 6:22 PM

This workout looks almost as tough as Sgt. Hansen.

Tabata was brutal today. Thanks for the pain.

Comment #29 - Posted by: Steve at May 1, 2009 6:28 PM

hitting this hard to give respect

Comment #30 - Posted by: Norm 18/M/5'6"/160 at May 1, 2009 6:31 PM

"Greater love hath no man than this, that a man lay down his life for his friends."

I wouldn't call that a "wasted" life.

Rest in peace Sgt. Hansen.

Comment #31 - Posted by: g-man at May 1, 2009 6:36 PM

No one likes to see a Hero WOD. You were out there doing what the rest of us wouldn't dare to do. God bless, Devil Dog.

Comment #32 - Posted by: Doc Mock at May 1, 2009 6:38 PM

God bless our warriors.

Comment #33 - Posted by: John-In-Jersey at May 1, 2009 6:39 PM

**Noob Post**

Pro: Another early post
Con: Another new Hero WOD :(

These new Hero WODs have been coming up with more and more frequency, which is tragic in and of itself. As I've explained before, these are the WODs you just go all out on. If you have something left in the tank at the end, you did this man an injustice.
With that said, it is okay to scale since not everyone is capable of swinging a 70# kettlebell to overhead 30 times for 5 rounds. This is where Brand X Scaling comes in of course. Go to the mainpage and hover over "Start Here" and click on "Brand X Scaled Workouts" in the drop menu. Whatever scaling you choose, still go 110% with it.
If you're wondering what a "pood" is, please go to the FAQs section and look this up. It lists the conversions for weight for you there, as well as dumbbell substitute weights if you have no kettlebell.
Use the "Exercises & Demos" section for legitimate video demonstrations of each exercise.
The kettlebell swing standard is to full overhead, with your ears passing at least somewhat through your arms.
'08 Games standard burpee is a jumping full open hip on top with clap overhead, along with a chest/thigh to floor push up on the bottom.
GHD sit ups are hand to floor on the stretch, and hand to toe on the situp. However if you are new/inexperienced with this movement I would HIGHLY advise you either heavily limit these to 10 per round, or sub them with regular situps. They are deceivingly brutal. You have been warned! There is also a sub for these that can be found in the FAQs as well. I trust you can find it now and it will serve you well!
30 KB swings, 30 burpees, 30 GHD...then repeat the sequence 4 more times.
As always these Hero WODs are intense and extremely mentally challenging on top of physically. Do NOT give up, do NOT quit. Finish in memory and honor of SSgt Hansen. If you start questioning yourself, remind yourself of his sacrifice and that should be all the motivation you need to charge on.

Good luck everyone, and keep SSgt Hansen along with his family in your thoughts!

**Noob Out**

Comment #34 - Posted by: Eric Gohl 22/5'10/163 at May 1, 2009 6:49 PM

Remember Them
By Jeff Hooker

Lying here beneath this ground
Never again to make a sound
When alive, they were so brave
And carried honor into the grave

They were all the best of men
Courage earned by all of them
Medals pinned upon their chest
At last the peace, of final rest

In the ranks they stood so strong
Voices raised in battle songs
Marching forward defying fear
For the land they loved so dear

On that final Judgment Day
When they all stand up to say
We gave up all we owned you see
At duties call to set men free

So when the flag waves in the wind
If but a moment, Remember Them
For they all paid the final cost
So freedoms truth, would not be lost.

R.I.P Staff Sgt. Hansen.

Comment #35 - Posted by: Kizer Sose at May 1, 2009 6:56 PM

R.I.P. My heart goes out to you & your family. E.O.D. are some of the bravest service members around.

Comment #36 - Posted by: Matt, CrossFit Orange at May 1, 2009 7:01 PM

I can barely walk.... was going to take the day off.... that is clearly no longer an option

Comment #37 - Posted by: thenine at May 1, 2009 7:06 PM

This looks like the hardest workout I've ever done

Comment #38 - Posted by: dfenichel at May 1, 2009 7:15 PM

As a fellow Marine i will give this my absolute all RIP, you definetly gave all SSGT, thank you Semper FI

Comment #39 - Posted by: Mike MC 6'0 180lbs at May 1, 2009 7:26 PM

I hate seeing new Hero WODs and I really hate seeing them when it is one of my Brothers....a Marine. Not to discount the other sacrifices that have occurred before but being a Marine myself this hits more close to home than others.

My condolences to the family.

Rest in Peace Brother. Semper Fidelis.

Tomorrow is for you SSgt Hansen.

GySgt Stalter USMC

Comment #40 - Posted by: Dustin Stalter 30/70/205 at May 1, 2009 7:26 PM

RIP soldier...thoughts are with your family and friends.

Comment #41 - Posted by: MattyB at May 1, 2009 7:36 PM


TIP SSgt Hansen

tommorow im going hard just for you.

Comment #42 - Posted by: Omar Omar at May 1, 2009 7:36 PM

All out effort for you, SSgt Hansen...I hope all our brothers-in-arms do likewise. Hooah.

I'm trashed after Elizabeth and TabataSE back to back on my first 2 days of CF. This'll finish me off, I know it. And I'm up for that challenge.

get some.

Comment #43 - Posted by: footesoldier at May 1, 2009 7:52 PM

Thought and prayers for your family
RIP, Staff Sergeant Hansen

Comment #44 - Posted by: Allie 38/M/170 at May 1, 2009 7:53 PM

Will give all I have for a fellow Marine -
GySgt - USMC

Day is done,
gone the sun,
From the hills,
from the lake,
From the skies.
All is well,
safely rest,
God is nigh.
Go to sleep,
peaceful sleep,
May the soldier
or sailor,
God keep.
On the land
or the deep,
Safe in sleep.

Love, good night,
Must thou go,
When the day,
And the night
Need thee so?
All is well.
Speedeth all
To their rest.

Fades the light;
And afar
Goeth day,
And the stars
Shineth bright,
Fare thee well;
Day has gone,
Night is on.

Thanks and praise,
For our days,
'Neath the sun,
Neath the stars,
'Neath the sky,
As we go,
This we know,
God is nigh.

Comment #45 - Posted by: Shadow at May 1, 2009 7:55 PM

There's way too much in common to not break myself off for this Hero.

Semper Fi

Comment #46 - Posted by: David Hanson at May 1, 2009 7:58 PM

RIP, my thoughts and prayers are with you and you family.

Comment #47 - Posted by: kg at May 1, 2009 8:15 PM

Trying to build a home gym. Anyone have any experience on building one that is outside?? Like what effects will nature take on my gear or any ideas on storage?? Also, where can I get some good stuff at a good price? We are in a recession, or so they say.

Comment #48 - Posted by: Craig at May 1, 2009 8:17 PM

Not another new hero.
RIP Staff Sgt. Hansen. My thoughts and prayers are with you and your family.

Comment #49 - Posted by: Sharon Miller at May 1, 2009 8:20 PM

Can anybody provide a link to a video of glute ham situps done without the GHD setup? I work out of a globo gym... trying to find a video like this, but having a hard time... Thanks!!

Comment #50 - Posted by: Mike at May 1, 2009 8:21 PM

#26, Steven....if your post is what you meant to say, you posted on the wrong blog, dude.
Don't call a life given for others "wasted" matter what your political bent is.
Freedom of speech and all that is great, but don't try to bite the hand that protects you and your business.

Comment #51 - Posted by: pb at May 1, 2009 8:23 PM

cant seem to find out what "pood" means, I am sure that it has to do with getting completely wrecked but in what capacity. New to Crossfit and would appreciate any words of wisdom on "pood" Cheers everyone. chinag mai thailand

Comment #52 - Posted by: john gaston at May 1, 2009 8:33 PM

Mike #50: I do makeshift GHDs off my bench, w/ feet weighted by a (weighted) bar. Hopefully kosher in a globo.

Comment #53 - Posted by: Chas at May 1, 2009 8:42 PM

#31 and #51 and everyone else.
I didnt intend my comment to be taken in that way at all and especially didnt want to offend anyone. I have mad respect for all military and those who serve our country. Seeing young brave heroes being lost in war deeply saddens me. Did not mean it was a waste of life.
Please accept my appology for chosing the wrong words.

Comment #54 - Posted by: Steven@CrossFitAffliction-Ft Lauderdale at May 1, 2009 8:53 PM

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds).[1] It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Use a 70pnd dumbell to sub or scale to weight that is manageable.

Comment #55 - Posted by: BabyPolarBear at May 1, 2009 8:55 PM

RIP Hansen

couple wods behind did shoulder press today.
It's taken me 4mo. but I finally got over the 165pd hump. PR today of 175pd. pretty damn proud of myself.


Comment #56 - Posted by: dtmissoula at May 1, 2009 9:10 PM

My first time commenting on the site but I just had to on this one, was a hell of a surprise to see Daniel's picture. SSgt Hansen was a good man and a good EOD Tech, gonna miss you brother. I'll be puking my guts out on this WoD.

Comment #57 - Posted by: Travis Bouten at May 1, 2009 9:22 PM

Being an EOD tech myself this one hits pretty close to home, all of SSG Hansen's brother and sister bomb techs share the loss of a member of our extended family. He will be sorely missed by all of us in the fraternity of madmen.


Comment #58 - Posted by: EODdude at May 1, 2009 9:27 PM

Was hoping for a run, but I'll be damn happy and proud to get after this one hard tommorrow as RX'd(but with a 70# db),for our fallen Staff Seargent Hansen.

Rest in peace brother.

Comment #59 - Posted by: john23/5'7/170# at May 1, 2009 9:28 PM

#26, if you think his "young life was wasted", you are out of your mind. he died serving his country, and a sacrifice made for that cause is never a waste of life.

Comment #60 - Posted by: Daniel B at May 1, 2009 9:29 PM

Here's to seeing if this one gets posted....

Is Crossfit really gonna try to dedicate a workout to every Crossfitter that they find out dies in the line of duty? Sorry to sound a little insensitive, but....isn't that ridiculous? How about instead of a workout, let's send their stats to CNN and get them to post it during a news broadcast. Does a workout really do them any justice? Does America tune into or I'll take the heat for this post. Bring it

Comment #61 - Posted by: GeeSpotter at May 1, 2009 9:30 PM

Mike #50
I use the roman chair (the thing folks do the back entensions on) and just flip myself over so I can bend back and touch the ground. On some there is an angle, so I just bend back to as far as I can go and come up.

Comment #62 - Posted by: Dave (m/32/5'10"/276lbs) at May 1, 2009 9:39 PM

re #61 GeeSpotter: It seems that yes, they do intend to do a Hero WOD for every CrossFitter who dies in the line of duty. If we have 500 hero WODs in 20 years, so be it.

I don't think we're out for public recognition of their life on CNN, I think we're out to remember them as a community.

I mean, when your uncle dies unexpectedly, and you name your next son after him, do you call the newspapers and say "Hey, I named my son after my uncle"? or do you just remember him within your family and friends?

Comment #63 - Posted by: Matt DeMinico at May 1, 2009 9:45 PM

As a fellow EOD tech, know that I will be giving this WOD 150% in your honor brother!
Hoohyah EOD, "we remember"

Comment #64 - Posted by: eomfd at May 1, 2009 9:47 PM

As a fellow EOD tech, know that I will be giving this WOD 150% in your honor brother!
Hoohyah EOD, "we remember"

Comment #65 - Posted by: eomfd at May 1, 2009 9:50 PM

Thank you for your service, SSgt. Hansen. May your soul and your family find peace. You service and your life was no waste - I wish I were able to give as much.

Comment #66 - Posted by: clarkbone at May 1, 2009 9:52 PM

Rest in peace Hansen. We will hit this WOD tomorrow with our fellow Marines at CF South San Clemente.


Comment #67 - Posted by: "Funky Cold" at May 1, 2009 9:54 PM

Don't forget everyone, there are many like this great guy who are honored this weekend in FL at the Explosive Ordnance Disposal technician Memorial and ball. Their names are immortalized on a wall with all their fallen brothers and sisters then toasted and remembered by those of us who survive them through the night. A chance to meet blood families and share stories of how they made us smile and laugh. Sorry to miss it guess I'll have to WOD till I hurl shouldn't be hard I'm still a crossfit noob

Comment #68 - Posted by: EODdude at May 1, 2009 10:17 PM

went to see "Every Second Counts" tonight and it was very good and cannot wait to take my little bros to the NORCAL Qualifiers this weekend!!

Comment #69 - Posted by: philssp at May 1, 2009 10:29 PM

subs for GH sit ups?

RIB Marine, Semper Fi

Comment #70 - Posted by: Joseph - 23/m/145/5'8" at May 1, 2009 10:35 PM


What is wrong with you? Not everything has to be objected to around here. SSgt Hansen gave his live for his fellow Marines doing a job that only few can do and have the balls to do. He also did CF...Coach must have thought that this was a good enough reason to dedicate a WOD to and I believe that to be an honorable call. Why does that have to be a problem at all? Some things should just get everyone's attention and respect and all of the Hero WOD's qualify for this. You need to get your mind right! You are the only person I have ever seen on here that has a problem with these kinds of WODs. A WOD by any other name is still a just happens to be dedicated to a brave man who gave all to his family, friends, and country.

-fellow EOD brother-

Comment #71 - Posted by: Bri-man at May 1, 2009 10:58 PM

....I will not rest for even a second....thank you.....

Comment #72 - Posted by: Daniel at May 1, 2009 11:28 PM

It makes me feel very good to know how many people genuinely care about honoring our heros. i'll do my best SSGT my thoughts go out to you and your family. RIP

Comment #73 - Posted by: aether_tron at May 1, 2009 11:32 PM


What's a good sub for the swings if I'm doing this at home, and don't have any kettleballs or dumbbells of any significant weight?


Comment #74 - Posted by: Guy at May 1, 2009 11:34 PM

#74 i'd imagine you could swing any large household object or perhaps sumo deadlift high pulls but basically there's got to be something heavy in your house that you can swing

Comment #75 - Posted by: aether_tron at May 1, 2009 11:42 PM

I am rough as a badger's today, heavy night of boozing and had no intention of training today till I saw this

Comment #76 - Posted by: Iainboy at May 1, 2009 11:46 PM

semper fidelis staff sergeant

Comment #77 - Posted by: morrowku at May 1, 2009 11:51 PM

About time we did some swings, I have been fiending for them.

Will give it my all in honor of our fallen heroes!

Comment #78 - Posted by: Sean K. [21/M/5'8"/180(chubby)] at May 1, 2009 11:55 PM

As EODdude pointed out, what a fitting WOD as this is our EOD Memorial Weekend at Eglin AFB. I won't make it this year, but will hit this WOD Sunday as I am a few days behind.

I got the CF bug at CJTF TROY, the Counter-IED Task Force in Iraq. 3, 2, 1, go.

With heart towards Eglin, Iraq and Afghanistan, my brothers,
Navy EOD

Comment #79 - Posted by: bur at May 2, 2009 12:14 AM

RIP my EOD brother

Comment #80 - Posted by: Al at May 2, 2009 12:39 AM

RIP SSgt. God bless his family. Thanks to all his EOD brothers as well for what they do for us each day.

Comment #81 - Posted by: Alex Burroughs at May 2, 2009 1:08 AM

RIP SSgt. God bless his family. Thanks to all his EOD brothers as well for what they do for us each day.

Comment #82 - Posted by: Alex Burroughs at May 2, 2009 1:08 AM


Comment #83 - Posted by: Lt Gabe at May 2, 2009 1:16 AM

Scaled to 20 reps/round. 16kg KB swings. Alternate rounds of GHD and abmat situps.



Comment #84 - Posted by: lelak at May 2, 2009 1:22 AM



TIME 27:20



Comment #85 - Posted by: BlackCatX-Fit at May 2, 2009 1:33 AM

41:20 subbed 10kg swings

lizzie 31:30 subbed 5kg swings and pushups for burpees

Comment #86 - Posted by: Adam - Brisbane at May 2, 2009 1:44 AM

this looks like the hardest WOD ive ever seen

Comment #87 - Posted by: T.Burnley at May 2, 2009 1:45 AM

Matt and Bri Man, well said. My thoughts exactly.

You don't have to agree with a decision to go to war to honour the men and women who put their lives on the line and respect their bravery and sadly, their sacrifices.

And even if somebody doesn't have the class to want to honour them, they should just pull their heads in and respect the vast majority of people who do.

RIP Hansen. Go hard tomorrow

Comment #88 - Posted by: nick sydney m/37/6ft/185 at May 2, 2009 1:59 AM

Thank you for your service. We all hate these Hero WODs.
This will be a tough one no doubt. Dig deep people.

Comment #89 - Posted by: TangoRomeo m/22/5'10/165 at May 2, 2009 2:28 AM

Hey what a killer. substituted kettle bell for 70lb dumbell and decline sit ups fpr gh sit ups. Time of 37:06

Comment #90 - Posted by: Damian Carrell at May 2, 2009 2:33 AM

Another hero. Unfortunately, liberty is only purchased and held for all of us due to its purchase in the blood of our heros. So sad to lose another hero! And what a credit to this nation and the concept of liberty, and to his name that he is! I'll give it my all on this wod for SSG Hansen, in a too-little attempt to honor his ultimate and unselfish sacrifice. May you rest in God, brother.

Comment #91 - Posted by: stickler at May 2, 2009 2:57 AM

Sub for GHD situps - i do them on the fine and nice machine that almost nobody use in my globogym - i dn know the name but it's used for calves tranining. you sit on it put knees under padding and lift weight by pushing/lifting with your toes. So I put some couterweight on this machine, put my shins under those pads, straighten my legs and here we go. Range of movement is bit smaller however better than nothing.

Comment #92 - Posted by: Petr R. at May 2, 2009 3:06 AM

Take a moment before your workout to pray for Sgt.Hansen and his family. America has lost another fine man.

Comment #93 - Posted by: Frank at May 2, 2009 3:17 AM

Semper Fi

Comment #94 - Posted by: Tommy at May 2, 2009 3:29 AM

so ive been doing nothing but crossfit for 6 months.there was a marathon on my fob this morning i went out for it just hoping to finish.made it in 3:05 also i have no long distance experience CROSSFIT IS THE SHIZER

Comment #95 - Posted by: ROB at May 2, 2009 3:34 AM

ahh yesterdays WOD was eventful... let me tell ya lol, only got a total of 475...pull-ups killed me, and sit-ups (unassisted) I could manage 11 a round, so they were low... but all and all it def challenged me though...

Good luck today guys, taking a Rest day since i haven't yet this week, and its the weekend so we all know what that means... oh yea Baseball tonight... Go get em FRAT! Good luck and welcome to the noob's its great to have fresh blood on the comments :)

Comment #96 - Posted by: onefastbird21 at May 2, 2009 3:58 AM


5 rounds for time

30 KB-swings, 1.5 pood
30 Burpees
30 Sit-ups with rolled mat under back



When improvising GHD sit-ups on the swiss ball I experience pain in my lower back. I'm aware that I have to eplosively extend my legs at the beginning of the upward movement, but this doesn't seem to help a lot on the swiss ball (maybe because it's very soft compared to a real GHD).
Any suggestions from you swiss ball users out there to fix this problem?

Comment #97 - Posted by: Memuc at May 2, 2009 4:36 AM

To Staff Sgt. Hansen's Family: May time do for you what no words can.

WOD not as prescribed:
40# dumbell for KB swings~tried 1 1/2 pood KB swing and it just abouttook me down!
20" box jumps due to left shoulder/pec.

TIME: 19:58

Comment #98 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at May 2, 2009 4:56 AM


Today my birthday present is moving my affiliate out of the rock climbing gym and into our very own, larger space - hooray!

But before I can do that, I had to hit this new Hero WOD...RIP, Hansen.

As Rx'd
1.5 pood KB; chest-and-thighs-to-deck burpees; GHD sit-ups with floor touch

Comment #99 - Posted by: Laura DeMarco - CrossFit Rx at May 2, 2009 5:05 AM

RIP Sgt. Hansen. My condolences go out to the Hansen family. Thank you for your service and sacrifice, Daniel. Godspeed brother.

Comment #100 - Posted by: Ian Carver at May 2, 2009 5:05 AM

well it doesn't look like anyone has posted the southwest regional qualifier wods yet so here they are:

saturday wod 1: 3 rounds
10 squat clean and jerk (men 155 women 105)
500m row

saturday wod 2: no partitioning
50 c2b pull ups
50 burpees

sunday wod 3: 21 15 9
box jump (26")
kb swing (men 1.5 pood women 1 pood)
sumo deadlift high pull (men 95 women 65)

every second counts style. should be a close race at the top. not much time for separation.

Comment #101 - Posted by: ken c at May 2, 2009 5:06 AM

this one looks awesome I hope to puke or collapse in honor of the sarge...

Comment #102 - Posted by: greyghost at May 2, 2009 5:07 AM

I served with Daniel in 2006 in Iraq, we were roommates, he always gave everything he had in whatever he did, (MCMAP,patrols, everything..) I keep him close in my thoughts, and want to thank everyone for doing this workout in his name.. RIP brother,,

Comment #103 - Posted by: Joshua Philipps at May 2, 2009 5:11 AM

Fair winds and following seas on your journey Marine.


Comment #104 - Posted by: Apolloswabbie 6'2" 205 45 yoa at May 2, 2009 5:13 AM

Memuc #98

It is hard to tell without a vid why your lower back is hurting. But generally the Lower back hurts when it is compensating for lack of strength in the legs, or lack of form that forces the lower back to do the work instead of the hamstrings.

Try focusing on activating the glutes, abs and ham-strings. I know it's not a very descriptive in technique. But again it's hard to tell whats happening with your range of motion.

That's another thing. You maybe lacking range of motion in your hips to properly activate the glutes, abs and hams. Like when people lack the range of motion to do a sqaut and thier back arches forward and the shoulders roll forward, then when the go to extend on the squat, the first thing that happens is the back has to activate to engage the weight.

One more note, the GHD is a Core power exercise. Not a core stability exercise. using a swiss ball IMO contradicts the purpose of the exercise. Though it would seem to be a good idea to hit as many "angles" as possible, so to speak. Sometimes when you try to incorporate to many "angles" (i.E. Power, stability, Mobility, strength, endurance) what ends up happening is you do not hit any of them just teeter-tooter...power on one side, stability on the other. Sometimes just focusing on single purpose will have a much greater effect.

Comment #105 - Posted by: Dog Show at May 2, 2009 5:16 AM

Just like crossfit the Marine Corps is a brotherhood. A bond that brings men together as if they were family, because we are. If you wear that EGA on your chest you know what I mean. We train together, we fight together, and if need be, we die together. I will give EVERYTHING in my body today, and so should all of you. SEMPER FIDELIS

Comment #106 - Posted by: Jason.USMC at May 2, 2009 5:19 AM

Brandx-style scaling...

5 rounds for time:

1 pood kettle swing (35# dumbell) x15
Burpees x15
Situps x15 (subbed incline, full-ext. situps)

19:00 flat

I literally could not stand up for almost 5 minutes after. Every bit I had in me finished this one off. Now Queezy is knocking at the door...

RIP from an Army brother.

Comment #107 - Posted by: footesoldier at May 2, 2009 5:30 AM

46/m/70 kg
WOD, scaled to 3 rounds, with 27 kg db and sit-ups on decline bench.
time 32:37

Comment #108 - Posted by: AndersI at May 2, 2009 5:42 AM

#95 Rob

Are you serious?!,

Was that a full 26 mile Marathon?, If so that is an incredible time, well done. Crossfit amazes me once again.

I ran a Marathon in 2002 in 2 hours 58 mins and i'm contemplating running one again next year just using crossfit and crossfit endurance to see if i can match or beat that time.

Comment #109 - Posted by: Gerard McAuliffe at May 2, 2009 5:46 AM

I think I'm stirring up some trouble today.


CrossFit Games Qualifier organizers design workouts (correct?) Well, at least I hear they did in the Canada East Qualifier.

Both organizers are also competitors. No big deal. Would it be fair to the other competitors if the WOD's appeared to favour their strengths?

WOD #1 is a 1 RM Deadlift...the two organizers/competitors have HUGE Deadlift PR's..she's nationally recognized! He's a strong man!

It just seems a little, it's mostly my nerves for my two friends/teammates competitng there, but it does seem a little favourable.

And in a Qualifier scored by points, and not time, thats a huge lead if they end up winning event #1.

Comment #110 - Posted by: Justin Farina at May 2, 2009 5:56 AM


I saw a new hero posted last night but had nothing to give. In truth, I really have very little to give at this moment--my keyboard is empty.

We have had several new "Heroes" lately, and as the community has grown there have been a few more "why do we do these?" or "what good are these?" or "why don't you choose so-and so, or someone who does ___?" or some such posts. These are not bad questions necessarily, especially when they are posed in a respectful or curious manner; in those instances they invite education. It is to these posters that I address the following.

The Crossfit community in general, and Greg and Lauren Glassman in particular, is strong in its support of public servants in the military, law enforcement, and firefighting. When a Crossfitter in these areas, particularly "first responders" and SpecOp folks, loses his life in the service of others a "Hero" WOD may be designed and offered to the community, often involving favorite exercises of the fallen.

These WOD's will not bring the fallen back. They will not solve whatever problems society may present that put the fallen in harm's way. Nor are they meant to. They are not posted to provoke or encourage discussions of these issues, either. Rather, they are our Crossfit way of remembering. Our wake, so to speak, at least on the first day we see a new "Hero". They often fall on a particular day, today's EOD Memorial Ball for example, or last week's birthday of the Hero.

We do these WOD's as a way of remembering, and we suffer these tests as a way of symbolizing (however weak the thread) the profound sacrifice that the Hero has made, and the profound daily efforts that all of these public servants make. One would do honor to the Fallen by remembering ANY deceased server--it is the remembering that counts.

So today "Hansen", to honor the memory of the service of Daniel Hansen. Tomorrow there will be others. It has ever been thus, whether we acknowledge them or even know that they are gone.

But we here at Crossfit know that today it is "Hansen", and today we do his WOD to remember and to honor. Leave everything else for another day. Today, and every "Hero" day, is a day to remember and honor.

With humble thanks to you, young Sir, and all of your Brothers and Sisters, 3-2-1...Go!

Comment #111 - Posted by: bingo at May 2, 2009 6:10 AM

Semper fi. My prayers and thoughts are with you and your family

Used 1.5 pood

Comment #112 - Posted by: Mark & Theresa at May 2, 2009 6:20 AM

Very well put Bingo.

To everyone that can make it to the EOD ball...drink one for me. Dont get too crazy at the Swamp afterwards! :-)

Comment #113 - Posted by: Bri-man at May 2, 2009 6:23 AM

CFWU x 3; as rx'd 53:12

Comment #114 - Posted by: RAR (M44/6'/170) at May 2, 2009 6:31 AM

Hero background... in honor,0,2981401.story

Marine Staff Sgt. Daniel Hansen, 24, Tracy; killed by improvised explosive
Only war could separate him from his twin brother, also a Marine.
By Alicia Lozano

March 15, 2009

They were born 15 seconds apart and were best friends. The Hansen twins were competitors and athletes, and both enlisted in the Marines.

"Everything we did, we did together," said Matthew of his slightly older brother, Daniel. "We spent the first nine months huddled up together -- it's hard to separate after that."

It took a war to break them apart. Staff Sgt. Daniel Hansen died in Afghanistan on Feb. 14 after his foot patrol was hit by an improvised explosive device.

Hansen, 24, joined the Marines just days after he graduated from Merrill F. West High School in Tracy, Calif., in 2002. He and Matthew left for boot camp in San Diego one week apart, with Daniel heading off first. Daniel was assigned to Marine Wing Support Squadron 171 in Iwakuni, Japan, in January 2008 and deployed to Afghanistan's Farah province.

Hansen was buried at Fort Richardson National Cemetery in Anchorage on March 2 after an official memorial service at nearby Elmendorf Air Force Base on Feb. 28. His parents now have a home in Alaska. Another memorial ceremony was held at West High School on March 7.

Before serving in Afghanistan, Hansen was handpicked to guard Camp David in May 2004. There he worked directly with the Secret Service and provided security for heads of state before deploying to Fallouja, Iraq, where he served security detail for generals and other heads of state.

"He's a Marine's Marine," said Navy Lt. j.g. Jake Keefe, 25, who trained with Hansen in an explosives disposal program. "I just knew he would do something great."

Hansen was the kind of man who excelled in everything he did, his brother said. In high school, he played football and participated in wrestling, cross country and track and field. Later, he took up mixed martial arts and occasionally wrote short stories with his brother.

But Hansen's true passion was competing against his brother, a friendly but fierce rivalry that stayed with the twins throughout their lives.

"We always wanted to be heroes in whatever we did," said Matthew, who works in logistics in Quantico, Va. "There's something we really enjoyed about competing against each other on a physical level."

Matthew, also a staff sergeant, remembers being stationed near his brother in Iraq during their first deployment. Daniel was guarding a general at the time, but that didn't stop the rough-housing.

"He Tasered me!" recalled Matthew, who was stunned into submission while their superiors laughed at the siblings. When the pair sparred outside a general's home near Camp Pendleton, the two were reprimanded, not for fighting, but for not letting the higher-ups watch.

"They were very competitive, but more tight than brothers," said Camie Schmidt, Hansen's cousin and godmother. "It's hard for me to consider Matthew without Daniel -- it's almost like one thought."

Even though the brothers shared a unique kinship, Hansen forged his own way through the Marines. After a tour in Iraq, Hansen was chosen to participate in an elite explosives disposal program in Florida. He was one of the few who had already served in a war zone, and others in the class looked up to him, Keefe said.

"All the younger guys were always asking him questions about Iraq," he said. "We called him the robot because he was so precise, and Captain America because he was the American poster boy."

Hansen's military ties ran deep. His father, Delbert, was in the Army, and a sister, 22-year-old Katie Anne Hansen, still serves in the Army. Both of his grandfathers enlisted -- one in the Navy, the other in the Army -- and his mother, Sheryll, worked in a military shipyard in Alameda while she was pregnant with the twins. Matthew's wife, Stefanie, is also a Marine.

Daniel Hansen is also survived by half-sister Trena Hansen and fiancee Emily Campbell.

"They were brought up to be serving individuals," Schmidt said. "You serve your country and you serve your people. That's the right thing to do."

Despite Hansen's impressive military record, nothing proved more exhilarating than challenging his brother. As boys, the two would hike through the California countryside, racing each other through long and strenuous trails.

"That's where we coined our favorite phrase," Matthew said. " 'I'll see you at the top.' "

Marine Staff Sgt. Daniel L. Hansen

24, of Tracy, Calif.; assigned to Marine Wing Support Squadron 171, Marine Wing Support Group 17, 1st Marine Air Wing, III Marine Expeditionary Force, Iwakuni, Japan; died Feb. 14 while supporting combat operations in Farah province, Afghanistan.

NCO killed in Afghanistan, family says

Staff report
A noncommissioned officer who once served as a presidential guard was killed Saturday in Afghanistan’s Farah province, according to reports.

Sgt. Daniel Hansen, 24, of Tracy, Calif., was killed in a roadside bomb blast, his twin brother Matthew, a fellow Marine, told their hometown newspaper, the Tracy Press. Hansen was assigned to Marine Wing Support Squadron 171, Marine Wing Support Group 17, Marine Corps Air Station Iwakuni, Japan, according to the Defense Department.

Hansen, who was engaged to be married, was tasked with defusing bombs, his brother said. Matthew Hansen, stationed at Marine Corps Base Quantico, Va., also told the newspaper that his brother was posthumously promoted to E-6.

The Hansen brothers joined the Corps a week apart in 2002, after graduating from high school, the newspaper reported. Daniel Hansen was eventually chosen to serve as a guard for George W. Bush at the presidential retreat Camp David, his brother said. Later, Hansen was picked to guard Lt. Gen. Richard Zilmer, who took Hansen with him to Iraq.

“I had asked my brother after he told me of his upcoming deployment if he wanted to go,” Matthew Hansen wrote their father this week, the newspaper reported. “He said: ‘It doesn’t matter if I wanna go or not. If I don’t, they will send another Marine; and I would never be able to hold my head up if something happened to him in my place.’ ”

Comment #115 - Posted by: Phoenix at May 2, 2009 6:33 AM

50lb kettlebell (heaviest in gym)
subbed decline situps on a bench


To SSgt Hansen: Thank you for your service. I will say a prayer for your family.

"The only thing necessary for the triumph of evil is for good men to do nothing."

Comment #116 - Posted by: Jon M/27/5'9/160 at May 2, 2009 6:36 AM

Strong Lil Pony! et al... tried to post additional background on hero Marine Staff Sgt Daniel Hansen but my post appears to be held up for review by the site moderator. Here are links to two of the best background stories I could find... and

Hero WOD = Reflect, remember, and hit it harder than you ever have!!

Comment #117 - Posted by: Phoenix at May 2, 2009 6:44 AM

48/male/6'/199/week 25 CF/week 5 Recon Ron

I have a cold so no aerobic stuff today.
...did my recon ron 26 chins total
1 x 12 dips
1 x 10 ghd situps
1 x 10 135lb. bench
deadlifts 95 x 10, 275 x 3, 275 x 5 (PR!)

Comment #118 - Posted by: michaelg at May 2, 2009 6:49 AM

Wow, I couldn't finish this one. Next time I will. Tough workout.

Made it through 3 with 45lb db. Finished all GHD's and kb swings but burpees were hurting my knee so I stopped.

Comment #119 - Posted by: CT at May 2, 2009 6:51 AM

33 yom 220 bwt

wod scaled down
five rounds for time of:
30 60 lb db swings
30 burpees
30 straight leg unanchored abmat situps
time: 38:23

Major props to anybody that does this as rx'd.

R.I.P. Staff Sgt Daniel Hansen and may god bless your family. Words are never enough, but thank you to all the men and woman who serve this country from firefighters to police officers to soldiers and anyone in between that risk their lives for our invisible blanket of safety.

Comment #120 - Posted by: brian t at May 2, 2009 6:52 AM


44:16 as Rx'ed.
(6:41, 9:19, 9:47, 9:53, 8:36)

Rest In Peace Marine Staff Sgt Daniel Hansen and prayers to you and your family.

Comment #121 - Posted by: David Sailor at May 2, 2009 6:52 AM

Justin Farina #110:

In all of the qualifiers thus far there has been a "Chinese Wall" (for you lawyers out there) between those who have chosen and tested the Qualifier WOD's and those who are attempting to qualify. Organizers who are competing are not involved in choosing or testing the WOD's, and no competitor is aware of the chosen WOD's until ALL competitors see the announcement.

Each region has been tasked with sending its best competitors, those the region feels will best represent the trainers and athletes in that region. CFHQ has thus given each region lots of leeway in running these Qualifiers WRT events, scoring, etc. Perfect system? Doesn't exist. Remember that these have been organized in good faith and run by volunteers all.

Be very careful, and all who may comment later should be equally careful, to offer any suggestions and observations in a manner that doesn't in any way, shape, or form imply any mal-intent on the part of any of the competitors. Such implications and innuendo elsewhere has been distasteful and shameful and should quite rightly shower dishonor on those who cast such aspersions.

Assume the best, as that is most often the case, here and elsewhere.

Comment #122 - Posted by: bingo at May 2, 2009 6:56 AM

to comment #111 by Bingo

Simple yet beautifully spoken.

Comment #123 - Posted by: brian t at May 2, 2009 6:56 AM

it's probably not good when I look at a hero workout and think "oh, this shouldn't be too bad"

Comment #124 - Posted by: Jamie M/30/175/5'11" at May 2, 2009 6:58 AM


scaled to the porch. still was a killer!!
subbed 70# bumbell
ghd sit ups on bench with smith machine


Comment #125 - Posted by: duane at May 2, 2009 7:07 AM

Its good to see an EOD brother WOD the day of the memorial. I did not personally know SSG Hansen but the EOD community is a very close one. I will do todays WOD in his honor and in honor of every other fallen EOD tech this year.

Comment #126 - Posted by: EODBruce at May 2, 2009 7:12 AM

30/F/63 in./114lbs

Done 5 sets of:
-30 15kg dumbell swings
-30x3 + 20x2 chest-and-thighs-to-deck burpees (130 instead of 150
-30 Glute-ham sit-ups on bench with smith machine


Comment #127 - Posted by: Seray at May 2, 2009 7:19 AM

First attempt at a hero workout. Scaled to three rounds: 35lb dumbbell swing, burpees, regular situps. 20 reps each.

20.25 - again, sloppy form by the end, but got me gassed enough that I was laid out on the end for a few minutes before staggering home from the Globo.

Comment #128 - Posted by: Stuart Hughes at May 2, 2009 7:23 AM

I'm a few days behind the main page at the mo...

Power Cleans

3x 50kg
3x 60kg
3x 70kg
1x 75kg
1x 80kg

Then WOD from THURSDAY 090430


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090129.

Time: 10.25 new pb

previous pb 12.56

I also did a light Elizabeth on the 14th of April (as my first day back after eating crap and taking two weeks off). My time was 10.24.

Comment #129 - Posted by: Fergus - 27/180lb/5'9" at May 2, 2009 7:25 AM

Sub reg andchored situps for GHD's


Comment #130 - Posted by: B-Mo, m,31,6',195 at May 2, 2009 7:28 AM


5 rounds:

20 dumbbell swings (50lb)
20 burpees
20 sit-ups (first 2.5 rounds GH / second 2.5 rounds anchored)


Comment #131 - Posted by: jeglit at May 2, 2009 7:30 AM

Geez ... it's getting long ...

I won't the the WOD as rx'd today. Hemmoroid still not fully healed and I don't want to take any risk. I wan't to be back ontrack ASAP.

Will do pull ups, push press and sit ups.

No legs or pulls for a day or 2.

Comment #132 - Posted by: Tou at May 2, 2009 7:31 AM

I am destroyed!!
subbed 45lbs KB for 70 thats all I have here at home. Used a swiss ball variation for GHSU and last two rounds I did with AbMat.

3 rounds of modified Hansen; 15 reps of each
10 lbs KB swings; Burpees; AbMat sit-ups.
18:57 very proud of her. This is her first complete week of CrossFit.

RIP brother. I hope this workout portrays the wonderful life you lead and the service you provided to your Country. Again Thank you

Comment #133 - Posted by: Gabriel Wright at May 2, 2009 7:31 AM


You wrote "Organizers who are competing are not involved in choosing or testing the WOD's, and no competitor is aware of the chosen WOD's until ALL competitors see the announcement."

The organizers of this qualifier are, in fact, competing. We have been told that these same organizers chose the WOD's that were then approved by HQ. As I mentioned, these WOD's seem to play to the organizers' strengths.

What kind of checks and balances are in place to ensure that the competing organizers are not the ones who chose the WOD's? Because in this case, the organizers who chose the WOD's ARE competing. A huge perception of unfairness has been created.

I would like to assume the best here. But the situation doesn't seem to allow for that.

Comment #134 - Posted by: Justin Farina at May 2, 2009 7:32 AM


Changed WOD due to knee surgery

5 Rounds for Time
10 Handstand Push Ups
20 Kettle Ball Swings 1 pood
20 knees to elbow


Comment #135 - Posted by: Utey at May 2, 2009 7:37 AM

38:44 subbed 70# DB swings otherwise as rx'd
this is the toughest workout I have ever done
Rest in peace Daniel Hansen

Comment #136 - Posted by: Tyler Scott at May 2, 2009 7:40 AM

1st time poster questions:

- Is it ok to post behind schedule? I can rarely do a WOD without planning in advance since I workout at home, community gym, play ground, etc... and need to often modify workouts based on equipment availability?

- Is there a way to get posts sent to my e-mail or would this be more than I realize? I am looking for ways to stay motivated. I just moved away from my CF group and am now trying to do this on my own.


Comment #137 - Posted by: jedelaney at May 2, 2009 7:41 AM

As Rx'd

Kettlebell was heavy!

Sad to lose another Hero!

Comment #138 - Posted by: Momof3 at May 2, 2009 7:45 AM

I've very sorry for your loss.

Comment #139 - Posted by: Cheri at May 2, 2009 7:47 AM

To his friends and family; I'm very sorry for your loss.

Comment #140 - Posted by: Cheri Gross at May 2, 2009 7:48 AM


"Hansen" ... lite

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Anchored sit-ups


day 46 of burpees and did tabata something else this morning...after two wod's in one day, i'm happy to have the off day is an off day tomorrow, right?

Comment #141 - Posted by: toby or not toby at May 2, 2009 7:54 AM

Justin, re: your comment #133

"What kind of checks and balances are in place to ensure that the competing organizers are not the ones who chose the WOD's? Because in this case, the organizers who chose the WOD's ARE competing. A huge perception of unfairness has been created."

One way that I'd favor would be simply creating the workout in a random fashion. By that I mean literally random, not just 'whatever exercises we deterministically pick' or 'whatever coach is feeling like today'. For example, have a large list of N possible exercises and rep ranges, and have a spreadsheet randomly select n of these exercises, with replacement. That would remove selection bias.


(another) Justin

Comment #142 - Posted by: Justin Smith at May 2, 2009 7:55 AM


That's how my wife and I were saying the WOD's should be chosen. Completely randomly. If they're not chosen like that then it leaves room for doubt when you have organizers who are competitors.

Comment #143 - Posted by: Justin Farina at May 2, 2009 7:58 AM

Never forgotten. Semper FI

Comment #144 - Posted by: Gareth at May 2, 2009 8:06 AM


"Hansen" ... lite

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Anchored sit-ups


Day 46 of burpees. Did Tabata workout earlier today and i'm well and truly ready for the rest day now...tomorrow is a rest day, right?

Comment #145 - Posted by: toby or not toby at May 2, 2009 8:10 AM

When I saw this WOD this morning I decided not to do it.
I hate 2 pood Kettlebell swings, I dislike Glute-ham sit-ups and I absolutely despise Burpees.
I've had several good days of good workouts. I can skip this one and take a rest.

Then I read Bingo's post, and now it's "Hansen" as RX'd. Thank you.

Comment #146 - Posted by: Lehti at May 2, 2009 8:12 AM

Semper Fi SSgt.

That was absolutely brutal. Arguably harder than the marathon last weekend. Didn't have a 2 pood KB and probably wouldn't have used it if I did. Sub'ed 1.5 pood KB. All else as Rx'd.


Comment #147 - Posted by: Eric in SD at May 2, 2009 8:12 AM

WU- 3x's 15 squats and extensions, samsons

15lb. kettlebell swing.

Comment #148 - Posted by: verve at May 2, 2009 8:19 AM

What the.....subbed 1.5 pood and only made 2.5 rounds! Very tough.

Comment #149 - Posted by: Dscott at May 2, 2009 8:33 AM

R.I.P Hansen. although i have to ask. is there something magic about 5 rounds? 5 of the last 6 new hero wods have been a 5 round

Comment #150 - Posted by: andy at May 2, 2009 8:38 AM

did 50lbs instead of 70lbs with lack of availability, but fastest time on burpers!!!
R.I.P. Hansen

Comment #151 - Posted by: Go at May 2, 2009 8:41 AM


Scaled Workout Pups - 3 Rounds for Time
15 25lb. kettlebell swings,
15 burpees
15 situps


Comment #152 - Posted by: Alisha311 at May 2, 2009 8:43 AM

WOW....if this wasn't a hero workout I may have quit after the third round. But I pushed through and beat the mental fatigue. Also lost about a gallon of sweat on the gym floor...I hate burpees


49 minutes.... RIP

Comment #153 - Posted by: soulsurfer at May 2, 2009 8:44 AM


Semper Fi SSgt. Hansen.

IMHO this is the hardest WOD I have done. I wanted to quit after rd3 but wouldn't let myself.

As rx'd: 51:45

Comment #154 - Posted by: SoxFan at May 2, 2009 8:45 AM

In his honor,

Subbed 55 dumbbell for the kettlebell swings
We are new to crossfit.


Comment #155 - Posted by: Alex at May 2, 2009 8:48 AM


20-50 lb dummbell swing
20-regular situps


Mr. Pukie came to visit but I turned him away at the door.

Comment #156 - Posted by: drbeau252 at May 2, 2009 8:49 AM

35:00 as rx'd
Round 1: KBS unbroken, Burpees 10-10-10, GHD 10-10-10
Round 2: KBS 20-10, Burpees 10-10-10, GHD 10-10-10
Round 3: KBS 20-10, Burpees 10-10-10, GHD 10-10-10
Round 4: KBS 10-20, Burpees 10-10-10, GHD 10-10-10
Round 5: KBS 20-10, Burpees 15-10-5, GHD 10-10-10

Comment #157 - Posted by: MarcusG 5'9" 165 at May 2, 2009 8:50 AM

30 swings as rx'd
30 double unders
30 GHD sit ups

subbed DU for Burpees due to restrictions for shoulder impingement. Rounds 2 and 5 of sit ups were unanchored Abmat-sharing GHD with another CrossFitter.


Comment #158 - Posted by: Suzanne f/5'2"/ 110 at May 2, 2009 8:50 AM

Not to many early posters doing the WOD as Rx'd.

5 rounds for time:
30 KB swings 2 pood(70lb dumbbell)
30 Burpees
30 GHSUs
Didn't scale just powered through and rested as needed. Started seeing gray on the last set of burpees, so know I was pushing it good.
We're trying to start a Cross Fit Affiliate here at Camp Blessing Afghanistan. We now have a CF certified instructor here.

Comment #159 - Posted by: TN308 35/5'10/175 at May 2, 2009 8:51 AM


Comment #160 - Posted by: MJ @ Practice CF at May 2, 2009 8:57 AM

As RX'd!
Man that was brutal!!!
Thank you!

Comment #161 - Posted by: Lehti at May 2, 2009 9:00 AM


subbed 35lbs db swings.


Comment #162 - Posted by: karim at May 2, 2009 9:00 AM

Subbed 70lb dumbbell swings.

28:38...I felt my breakfast coming back a couple times. My goal was sub 30 for this WOD. The last set of burpees and GHD situps was all heart. Tough workout.

Comment #163 - Posted by: Jeremy M/27/6'3''/207 at May 2, 2009 9:02 AM


As Rx'd


Comment #164 - Posted by: s.cooper at May 2, 2009 9:02 AM


Brutal, but very very happy. love Crossfit.

Comment #165 - Posted by: Rosser at May 2, 2009 9:05 AM

LT FISHER LT FISHER if you see this hit me back

Comment #166 - Posted by: ROB at May 2, 2009 9:09 AM

40:47 as Rx'd


Comment #167 - Posted by: Tony at May 2, 2009 9:09 AM

As Rx'd

Comment #168 - Posted by: mike k at May 2, 2009 9:15 AM

Subbed Anchored Situps for GHD SU's and 70# DB swings for 2 pood KB swings.


Comment #169 - Posted by: TangoRomeo m/22/5'10/165 at May 2, 2009 9:18 AM


30 2Pood swing
30 burpee
30 regular situp

3 rounds 20:32
Should have scaled down to 1,5pood, was too heavy for me.

Comment #170 - Posted by: sgunes at May 2, 2009 9:21 AM

48:28...completly shattered..feel like crying myself to sleep. all done RX

Comment #171 - Posted by: wesley s ohare at May 2, 2009 9:24 AM


1 1/2 pood kettlebell
Anchored sit ups


A really tough workout.I am looking forward to the rest day.

Comment #172 - Posted by: Gerard McAuliffe at May 2, 2009 9:34 AM

RIP Brother...

Comment #173 - Posted by: Rob Young at May 2, 2009 9:38 AM


Comment #174 - Posted by: Charbs 23/190/m at May 2, 2009 9:40 AM

Scaled down to 1 pood -- otherwise as rx'd.


RIP SSgt Hansen

Pushed hard through this one for our fallen EOD brother. My thoughts and prayers are with Daniel and his family. A true hero.

1LT Ryan W. Fisher
760th Explosive Ordnance Disposal Company

Comment #175 - Posted by: ryan william/m/25/5'10"/160 at May 2, 2009 9:42 AM

Skipped my affiliate WOD to do the Hero WOD.

Rx'd 47:05 brutal

Comment #176 - Posted by: jg1000 at May 2, 2009 9:45 AM

Brand X Pack

Comment #177 - Posted by: Neil in Lakeland, Florida. at May 2, 2009 9:46 AM

scaled to 1.5 pood
regular situps


Comment #178 - Posted by: Mark B.- New Orleans at May 2, 2009 9:48 AM

Read the board wrong my time

Everything full ROM!

Comment #179 - Posted by: Momof3 at May 2, 2009 9:50 AM



Comment #180 - Posted by: Stretch at May 2, 2009 9:52 AM

this one might be tougher than murph...

3 rnds as rx'd and one more of 10 for an even 100 reps


Comment #181 - Posted by: TMart m/20/5'10"/180 at May 2, 2009 9:55 AM


WOD: subbed regular situps for glute-hams and only completed three rounds


Couldn't get past three rounds. The swings were just too much to handle. Hero workouts are still very difficult for me.

Comment #182 - Posted by: sbvaneria at May 2, 2009 9:56 AM

25:51 as rx'd except did sit ups instead of glute-hams

Comment #183 - Posted by: Ryan at May 2, 2009 10:00 AM

Did a modified Angie

100 pull ups
100 sit ups
100 bar dips
100 back extension

Everything went pretty well ! 3 months ago, I would have never thought I could do 100 pull ups in a single workout.

Will try squatting tomorrow.


Comment #184 - Posted by: Tou at May 2, 2009 10:01 AM

23/M/5'10"/ 197

70lbs. DB Swings
30 burpees
30 GH Sit ups



Comment #185 - Posted by: Chad W. at May 2, 2009 10:02 AM

Justin Farina #133:

Read my post again more carefully, Brother. Every word in a bingo post is carefully vetted.

Your answer lies in "bingo #121". Continuing in your present vein runs afoul of my gentle advice.

Comment #186 - Posted by: bingo at May 2, 2009 10:05 AM

RIP Sgt.

Comment #187 - Posted by: Todd at May 2, 2009 10:13 AM


38:43 as rx'd


Rip Hansen

Comment #188 - Posted by: Nickosaurus at May 2, 2009 10:25 AM

As rx'd= 29:15

Comment #189 - Posted by: jth at May 2, 2009 10:27 AM


3 rds:
30 50-lb DB swings (the most I've ever dared to swing)
30 burpees (proper form)
30 V-ups (hands to toes, straight legs)

Ooomph. I fear the person with the stomach to do 5 rounds of this as Rx'd.

Comment #190 - Posted by: Joe M. 28/m/5'10"/150# at May 2, 2009 10:31 AM

45lbs dumbell
push up burpees
regular situps


IEDs still suck


Comment #191 - Posted by: nathan m/29/5'9"/165lbs at May 2, 2009 10:31 AM



75lb dumbbell swings
Regular sit-ups


Comment #192 - Posted by: elliott at May 2, 2009 10:39 AM

subbed 55# db swings for kb swings, and declined sit-ups for ghd sit-ups

only 3 rounds
Time = 37:05
Thought I was going to die.

If I had finished I think I would have been around an hour. Guess I'll find out next time.


Comment #193 - Posted by: DJD at May 2, 2009 10:45 AM

Scaled >
1 Pood KB swings - 30 reps
30 Burpees
15 GHD Situps per round (on swiss ball w/anchored feet).


Comment #194 - Posted by: GU997 at May 2, 2009 10:47 AM


KBS scaled to 44# and no GHD available...

But still in honor of your service, Hansen...


Old Man at Al Hillah REO

Comment #195 - Posted by: jpatrick at May 2, 2009 10:49 AM

Scaled Brandx Pack>
55# Dumbbell
5 rounds, 20 reps
ab mat sits ups instead of ghd


what a workout... next time I will go for full reps with the scaled weight

Comment #196 - Posted by: theNine at May 2, 2009 10:54 AM

sorry for got to add stats


Comment #197 - Posted by: theNine at May 2, 2009 10:55 AM

36:54 as rx'd w/ 70-lb DB

Comment #198 - Posted by: IronMike m/26/5'10"/165 at May 2, 2009 10:56 AM

RIP Hansen!


as rx'd (almost)

5 rounds
1.5 pood KB swings 30
squats and push-ups 30 (in place of burpees)
GHD sit-ups 30


Comment #199 - Posted by: Amanda_Spann at May 2, 2009 10:56 AM

as RXd 52:00 The worst, I wanted to find a excuse to stop after the 1st round, that by far was the most EVIL of all WOD's yet! ABSOLUTELY EVIL......but I would do it again tomorrow if need be.........

Comment #200 - Posted by: Serpico at May 2, 2009 10:58 AM

5 rounds:

18kg db swings x 20
burpees x20
crunches x 30


Comment #201 - Posted by: Oscar at May 2, 2009 10:59 AM

I had aspirations of doing pack scaling with my 1pood KB, but ran out of gas.

20 1pood KB swings - 0:49.17, 1:08.84, 1:10.11
20 burpees - 2:06.30, 3:11.08, 3:30.90
20 GHD situps on the swiss ball with my legs wedged - 1:25.02, 1:30.64, 1:38.08

Total time: 16:30.14

Staff Sgt Hansen thank you for your service!

Comment #202 - Posted by: Jeff F 36/M/5'10"/184# at May 2, 2009 11:00 AM

finished in 28:40, BUT... this workout killed my hip flexors, had to replace last 2 sets of burpees for just pushups. felt an old injury kicking in.

Comment #203 - Posted by: ken at May 2, 2009 11:05 AM

Rx 31:08

Comment #204 - Posted by: Ian Mosher cfatl m/28/5'11/168 at May 2, 2009 11:10 AM


had intentions of doing as rx'd, but not up to it, so it looked like this:

set 1: 30 db swings 65#, 20 burpees, 30 su
set 2: " " "" " , 15 burpees, " "
set 3, 4, 5: 30 db swings 45#, 30 pushups, " "


great workout; honored to attempt in memory of Staff Sgt Hansen. RIP

Comment #205 - Posted by: MHood at May 2, 2009 11:12 AM

As RXed...but I used a 75lb Dumbbell...


Comment #206 - Posted by: Dan Tyminski at May 2, 2009 11:12 AM

as rx'd except used 45 lb db

Comment #207 - Posted by: Robert W. at May 2, 2009 11:14 AM

Scaled the volume down to half, so five rounds of:
15 Kettlebell swings (2 pood)
15 Burpees
15 GHD sit-ups



Comment #208 - Posted by: Jmo at May 2, 2009 11:17 AM


3 rounds of:
30lb. dumb bell swing
30 burpees
30 unanchored sit-ups


Had to cut it short before work :(

Comment #209 - Posted by: STrump at May 2, 2009 11:18 AM


used 1.5 pood KB


RIP SSgt Hansen

Comment #210 - Posted by: Sarah Rod at May 2, 2009 11:20 AM

scaled down to 3 rounds with prescribed weight and reps, 27:34

Comment #211 - Posted by: Rory Mac at May 2, 2009 11:21 AM

3 rounds, 30 reps each
subbed for 24kg KB

Comment #212 - Posted by: chris p m/33/193/69" at May 2, 2009 11:22 AM

Semper Fi, Staff Sergeant Hansen.

Comment #213 - Posted by: Michael m/46/5'9"/175 at May 2, 2009 11:23 AM

3 rounds

Comment #214 - Posted by: babs/29/135/5'4"/f - CFN at May 2, 2009 11:24 AM


Used 75lb db for swings. Did situps on the floor with feet achored, because we don't have a GHD at the globo gym. Yay burpees! Rounds and reps as rx'd


R.I.P. Marine Staff Sgt Daniel Hansen

Comment #215 - Posted by: D Craig at May 2, 2009 11:29 AM

Had to cut the reps in half. 15 reps x 5 rounds: 2 pood kb, burpees, GHD situps.

Time: 24:15. This was killer. I look forward to increasing my rep count next time.

Comment #216 - Posted by: cmgmd50 at May 2, 2009 11:36 AM

55# KB (wasn't able to use the 70#)
all else as rx'ed
Wow, that was miserable!! I'm glad I gutted through it! I was not settling for anything less! Thank you Troy and Lee for pushing me, and Thank You Staff Sergeant Hansen!! RIP

Comment #217 - Posted by: brad/m/36/509/175lbs at May 2, 2009 11:49 AM

3 rounds with rx'ed weight. My head hurt...

Comment #218 - Posted by: Aaron at May 2, 2009 11:52 AM

49min on the dot

Comment #219 - Posted by: adam at May 2, 2009 11:52 AM


Subbed with a 26lbs KB. That's all I had. Everything else as RX'ed.

Time: 34 min 56 sec

R.I.P. Marine Staff Sgt Daniel Hansen

Comment #220 - Posted by: Doug B. at May 2, 2009 12:03 PM

RIP Sgt Hansen

and my prayers are with the Hansen family

5 rounds of
30 swings with 50lb dumbell
30 burpees
30 ghd situps using bench and power rack


Comment #221 - Posted by: Kevin McClellan 47/M/195 at May 2, 2009 12:04 PM

30 swings w/40lbs dumbell
30 Abmat situps
30 Burpees

Comment #222 - Posted by: bird 45 y/o m 178 5'9" CF Level 1 Cert at May 2, 2009 12:06 PM


as rx'd

31:57 sick wod

Comment #223 - Posted by: matt b grand cayman at May 2, 2009 12:11 PM








Comment #224 - Posted by: ROBERT SUTHERLAND at May 2, 2009 12:13 PM

God bless...and Semper Fi

Comment #225 - Posted by: Michael Panico at May 2, 2009 12:16 PM

BrandX scaled:
50# DB swings, 20 reps
Burpees, 20 reps
Situps (AbMat, unanchored), 20 reps
5 rds.


Comment #226 - Posted by: Nathan B at May 2, 2009 12:18 PM

only had 50lb kettlebell
last 3 rounds really hard, really hot outside and dehydrated

Comment #227 - Posted by: Jon-David at May 2, 2009 12:20 PM

one of the hardest WOD's i've done:
as rx'd: 30reps 70# db swing, burpee, GHD's. I should've pushed harder on the burpees.

spent about 30min recovering and stretching.

people at my gym just kept staring as if to say "that guy is insane" an old Indian man came up to me in the middle of my 4th rnd of DB swings and said "that is heavy weight, looks like very hard workout", but its the least I can do to show my appreciation.


Comment #228 - Posted by: brian p at May 2, 2009 12:25 PM

front squat 5 x 3
145, 155, 165, 175, 185f, 180x1, 135 x9

1/2 Hansen (5 rounds of 15)
15:27 - first time doing GHD sit ups in a WOD... brutal!

Comment #229 - Posted by: Boss - M/30/6'/165 at May 2, 2009 12:25 PM

50# dumbell
20 reps
3 rnds.

Comment #230 - Posted by: surffire at May 2, 2009 12:26 PM

"Fran" @75#

Comment #231 - Posted by: Phil R. at May 2, 2009 12:31 PM

I can proudly say,

As rx'd 40:33

Hardest workout I've ever done.

Thank God for our soldiers and God bless the Hansen family

Comment #232 - Posted by: Luna at May 2, 2009 12:36 PM


Subbed unanchored situps, no GHD, otherwise as rx'd.

Comment #233 - Posted by: DB83 at May 2, 2009 12:40 PM

CFWU x 3

#55 KB , not 2 pood (thank god!!)

Very tough WOD

45:00 even.

Basically broke the KB and Burpees into Tens after the first round. Situps on Swiss ball all unbroken

Comment #234 - Posted by: F15E_WSO_M/46/6'/175 at May 2, 2009 12:41 PM

For SSgt. gassed halfway, but kicked it into gear.
Subbed 1.5pood for 2.
otherwise:rx'd 35.36


Comment #235 - Posted by: jk at May 2, 2009 12:55 PM


Comment #236 - Posted by: Kyle Felmley at May 2, 2009 12:58 PM

Mike #50: Our friends at CrossFit Camp Pendelton came up with a great GHD solution using rings and a bench or table in their incredible video on 090220.

May SSgt Hansen be at peace.

Comment #237 - Posted by: mike o'k at May 2, 2009 1:00 PM

37:29 Semper Fi Brother

Comment #238 - Posted by: Chuck at May 2, 2009 1:03 PM

Another tough tribute
As Rx'd 32:10 plus 1 round for Hansen....

Comment #239 - Posted by: Bill S at May 2, 2009 1:12 PM

Day behind. TSE, details there. 386.

Comment #240 - Posted by: bingo at May 2, 2009 1:13 PM


as rx'd


Comment #241 - Posted by: #42MARQ - CrossFit Bucks at May 2, 2009 1:18 PM


Wod as rx'd with one exception. On round 3 I had someone jump on the ghd before I could(our globo doesn't even have a machine, but our thoughtful instructor brought their personal one) so I did butterfly situps instead. No where near a comparison to ghd's.


Comment #242 - Posted by: Gimpy at May 2, 2009 1:28 PM

1st workout,Hansen:
Oh my God, when I got done with the first round, I was seriously contemplating whether I would be able to finish the workout.

I just kept telling myself to get through 3 and the rest will follow. After 3 I knew I could grit it out as RX'd.

Using a 70# dumbell instead of a kb, otherwise as RX'd: 40:03.

I was doing it at the gym at school, and was getting an awful lot of curious stares from the bodybuilders and football players.

2nd workout: 1 Get up off the ground for time: 10+minutes!

God bless Daniel's soul and his family.

Comment #243 - Posted by: john23/5'7/170# at May 2, 2009 1:28 PM


38:43 as rx'd

Comment #244 - Posted by: Ralphy at May 2, 2009 1:31 PM

used 35# dumbell, situps on swiss ball.
it whooped my tail!

Comment #245 - Posted by: andy at May 2, 2009 1:32 PM


38:43 as rx'd

Comment #246 - Posted by: Ralphy at May 2, 2009 1:32 PM


38:43 as rx'd

Comment #247 - Posted by: Ralphy at May 2, 2009 1:33 PM

RIP Brother....and to the rest of the names going up on the wall today.


Kicked my butt but gave it all I had like anything that I do EOD.

Comment #248 - Posted by: whiskeyeod at May 2, 2009 1:34 PM



As rx'd. Rested four hours, then rowed 2K in 7:13:1 - horribly paced, but pleased considering the hip and lower back frying that occured in "Hansen".

Comment #249 - Posted by: Esteban - CrossFit Nasti at May 2, 2009 1:39 PM

rx'd 45:40

Comment #250 - Posted by: hoss at May 2, 2009 1:40 PM

did three rounds in 12 minutes of

20 dumbbell swings, 97.5 pounds
10 burpees
30 sit ups

Comment #251 - Posted by: danieltspencer at May 2, 2009 1:43 PM

Descansa en paz (RIP) Hansen
To close for competition but a hero is a hero
GHD SIT UPS = Headache Hell

Comment #252 - Posted by: Carlox at May 2, 2009 1:44 PM


Sub'd 55# DB for 2 pood KB
First 15 GHD Situps then switched to Abmat situps
Push up and clap burpees
five round @ 30 rep

27:17, Actually had time to sweat before the workout was over.

Comment #253 - Posted by: brandon bloom at May 2, 2009 1:54 PM

Hansen as Rx'd:
58:20. Barely made my goal of under 60 minutes.

Humbled by the service and sacrifice of men like Hansen, men much greater than I.

Comment #254 - Posted by: Denver Sheepdog 35/5'9/161#/CFT=892 at May 2, 2009 1:54 PM


5 rounds of:

30 1.5 pd KB swing (biggest I have)
30 burpees
30 full-ROM Abmat situps

34:48. 3rd round was the hardest. Glad I didn't quit there, though.

I doubt its any accident we're doing this the same day as the EOD Memorial. Just like no accident we did "Michael" on his birthday last week.

High speed, SSgt Hansen.

Comment #255 - Posted by: Benny1 M/40/74"/220 at May 2, 2009 1:54 PM


Sub'd 35lb dumbbell for kettle bell swings
Sub'd ab mat sit-ups for GHD
5 rounds for 30 reps

What a work-out!

Comment #256 - Posted by: Jolaine Undershute at May 2, 2009 1:58 PM

5 rounds

15 55 kettlebell swings

15 push-up burpees

15 swiss ball/anchored situps


my legs where screaming!!! STOP!!!

RIP sir.

Comment #257 - Posted by: Justin at May 2, 2009 2:01 PM

as rx'd:


Comment #258 - Posted by: Mason at May 2, 2009 2:09 PM

1 pood Kettlebell swing, 30 reps
30 air squat
30 Sit-ups, legs akimbo

I only had about 17 minutes available - didn't finish the second round.

Comment #259 - Posted by: EMelton at May 2, 2009 2:10 PM

As Rx'd - 53:00
70# DB for KB swings.

God bless you and your family Mr. Hansen.

Comment #260 - Posted by: Alan at May 2, 2009 2:12 PM

55lbs kettlebell and did situps using an excersise ball.
3 full rounds then scaled back the last two to just 10 reps of each excersise. Wow! Tough workout!
Time: 33:58

Comment #261 - Posted by: brandon at May 2, 2009 2:13 PM


sub 50lbs db

as rx'd


Comment #262 - Posted by: RichK at May 2, 2009 2:14 PM


"Hansen" as rx'd


I've been off line for awhile getting after it with something akin to the strength biased program, and prep work for a new affiliate. Results have been astounding for this 38yo "wannabe/has-been". Its hard to pass on these great Hero Wods. Looking forward to our affiliate, CrossFit 864, opening soon. We hope to start a SC Hero WOD wall for our own fallen Military, LEO's and Firefighters in SC. Thanks to the Glassman's for all the inspiration and the remembrances of these great Americans.

Comment #263 - Posted by: Jay M. in SC at May 2, 2009 2:16 PM


Subbed 1.5 pood kb swings

Mess you up, indeed!

That was a killer cycle. Looking forward to rest day.

Thanks Lauren and Coach!

Comment #264 - Posted by: Ronnieboy at May 2, 2009 2:17 PM

TO Justin Farina and Bingo,

whatever the truth here and I'm going with the integrity of those organising each and every event, the same thought did cross my mind at my regional qualifier (where I couldn't compete)

As the CF Games grow in future years as this wonderful sport spreads and gains it's rightful place at the top of the exercise tree, it does seem as if we should have a more centrally organised system.

if nothing else, jsut to elmiinate questions in the future

Comment #265 - Posted by: nick m/37/6ft/185 at May 2, 2009 2:21 PM

M 53/6'/194

scaled 1-1/2 pood,AbMat sit ups

Burpees were brutal


Comment #266 - Posted by: phil sarris at May 2, 2009 2:25 PM

3 rounds of
250 lb deadlift
10 burpees
no KB yet, would have done Mr. Joshua, but had limited time

Comment #267 - Posted by: JonDavila at May 2, 2009 2:26 PM

5 reps @ 250 deadlift

Comment #268 - Posted by: JonDavila at May 2, 2009 2:27 PM

29yo, 5'11", 177lbs

Seeing this WoD post scared me more than any I've seen before. So I had to wimp out and only do about half as rx'd. Only 15 reps each round. And anchored situps instead of GHD.

Time: 21:10

I was surprised to be more out of breath on the burpees than the swings. This one was rough.

Comment #269 - Posted by: Alton at May 2, 2009 2:31 PM

F 29/5'3/130


15 lb Kettlebell
Full AbMat situps
push-up/clap burpees


Comment #270 - Posted by: Lacee at May 2, 2009 2:35 PM


As rx'd 59:40

Ruthless Hansen. I never thought how hard this WOD gonna be. Rest in peace Staff Sgt Hansen
Crossfit Ecuador coming soon...

Comment #271 - Posted by: Julius at May 2, 2009 2:37 PM

3 rounds

30 x 70lb dumbbell swing
30 x burpees
30 x weird crucifix lower ab thingy (note: ask flex if forget what this is in the future)

luke 13:20
flex 13:30 at 60lb dumbbell
michael 15:33 at 30lb dumbbell

fun fun fun

Comment #272 - Posted by: luke at May 2, 2009 2:44 PM

WOD - 55:14 [50y/m/10st13/70"]

HANSEN! you beast! May you find your reward in heaven.

Comment #273 - Posted by: Rebar at May 2, 2009 2:48 PM

Totally brutal!

As rx´d


Comment #274 - Posted by: james at May 2, 2009 3:07 PM


As Rx'd:


WOW! I hate burpees. That's why I need to keep doing them.

Comment #275 - Posted by: Joseph at May 2, 2009 3:07 PM

M 32/173.5/5'8

30x 70lb dumbbell swing
30x burpees
30x anchored sit-ups

50 min

rip Hansen

Go Canucks!!!

Comment #276 - Posted by: PAULLY at May 2, 2009 3:08 PM

as rx'd 44:46


Hardest WOD Ive been through since starting CF a year ago.

Comment #277 - Posted by: ethan 23/m/6'0''/195# at May 2, 2009 3:11 PM


RIP SSgt. Oorah

absolute death..31:13 with 55lb. dumbbell. everything else rx'ed.

Comment #278 - Posted by: Dio at May 2, 2009 3:15 PM

bw 165

subbed 15 reps instead 30 reps


Comment #279 - Posted by: paulw at May 2, 2009 3:17 PM

I was just posting my times and comments on my progress sheet, and I have a new found appreciation for the main page. 5 rounds was more than I would have chosen to do. I didn't want any more after round 3, but like an earlier poster said, I wouldn't let myself quit. If someone didn't tell me how far to go, I would stop way short of where I could and can go. Thank you CF for being my at home coach. I don't have an affiliate within 150 miles. If not for this page I would have never pushed myself this far.

Comment #280 - Posted by: Joseph at May 2, 2009 3:22 PM

Sorry Hansen for not having a 32kg KB.
I will do 10 extra swings with the 24kg.
Thank You for your service.
Rest In Peace

Comment #281 - Posted by: MikeySFV at May 2, 2009 3:24 PM

4 rounds 29:11

Comment #282 - Posted by: Matt at May 2, 2009 3:30 PM

"To you from failing hands we throw the torch;"

Puppy Scaling M/23/162lbs/5'6"

DB Swing, Regular Sit ups


I have to start scaling up these exercises.

Comment #283 - Posted by: FKarcha at May 2, 2009 3:30 PM


30 KBS 1.5 pood (don't have 2 pood or DB/KB larger than 1.5)
30 Burpees
30 Abmat Situps unanchored feet


It's always tough doing the hero WODs. Not because of the work, but because of the tribute. This is, I believe, the first USMC hero WOD. Rest in peace, my brother Marine.

Semper Fi

Comment #284 - Posted by: Steve- CF Ocean City at May 2, 2009 3:39 PM

1 hour 7 minutes 30 seconds

5 rounds of:

30 reps - 50 lb dumbell swing
30 reps - burpees
30 reps - ghd situps

brutal brutal workout, really happy i was able to complete it close to rx'd except for the weight on the swing

Comment #285 - Posted by: alex m/26/5"6/187 at May 2, 2009 3:43 PM

70# dumb bell swing

Marine Corps crunches w/feet anchored under dumb bell

No watch today, but I feel sick

Comment #286 - Posted by: Tpost415 at May 2, 2009 3:44 PM

My target was 30 minutes

5 rounds all weight all reps As Rx...28:40

This become one of my favorites WODs

Comment #287 - Posted by: s'more at May 2, 2009 3:46 PM

20- 70# dumbell
20- Burpees
20- Regular situps unanchored



Comment #288 - Posted by: Jeremiah at May 2, 2009 3:47 PM


That was absolute HELL.

but a great workout!!!

1 hour and 2 Minutes.

I felt like a 120 pounder fighting a 300 pounder and losing miserably.

Comment #289 - Posted by: Josiah at May 2, 2009 3:53 PM

as rx'd

time = 49:26

Comment #290 - Posted by: Paul S_30/195/6'0 at May 2, 2009 3:59 PM

rd1 1:22/2:58/1:56 6:16
rd2 2:20/3:23/2:02 7:47
rd3 2:54/3:49/2:11 8:54
rd4 3:04/3:27/2:06 8:39
rd5 2:21/3:54/1:28 7:44

KB swings 20/10, 10/10/10, 10/10/10, 12/10/8, 15/15
Absolutely brutal. Second WOD of the day did TSE earlier today. Wanted to quit after second round, after the third round I remembered why I hate burpees so much. After round 4 I knew I could make it and just wanted to break 40:00. If it hadn't been a Hero WOD I would have stopped and watched the Derby.

My condolences to Staff Sgt Daniel Hansen's family and loved ones.

Now I'll just rest and wait for Rhabdo to kick in.

Comment #291 - Posted by: Jim D. 48yom 165# 5'11" at May 2, 2009 4:07 PM

Forgot the stats...


BIG hugs to the FRAT!!!

Comment #292 - Posted by: s'more at May 2, 2009 4:09 PM

Puppies version, courtesy of Brand X...

15 American KB swings (25#)
15 burpees
15 GHD situps



Comment #293 - Posted by: J.T. at May 2, 2009 4:11 PM

All GHD situps to floor, burpees to 8 ft. target.. KB's are expensive, so I subbed 2-35 lbs. plates zip tied together for 70 lbs....otherwise as RX'd 50:08...MUCH harder than expected

Comment #294 - Posted by: Travis G. M/24/6'1/195 at May 2, 2009 4:12 PM

3 mile run = 8 1/2 min mile
2 mile run = 20 min
1 mile walk


As rx'd w/ 35 lb kb
I hate burpees!!!!


Comment #295 - Posted by: Bella G at May 2, 2009 4:14 PM

My bad: thoughts and prayes for Hansen and family. Thanks to all military for their service, y'all are definitely in my prayers!

Comment #296 - Posted by: Bella G at May 2, 2009 4:16 PM


Comment #297 - Posted by: platoondaboo at May 2, 2009 4:18 PM

Substituted V-ups for Glute-Ham situps.

51:05. Amazing workout.

Comment #298 - Posted by: WhoIsMatt at May 2, 2009 4:19 PM

Forgot - did all 5 rounds

Comment #299 - Posted by: Steve- CF Ocean City at May 2, 2009 4:19 PM

We honor your sacrifice, SSGT Hansen.


20 55lb db swing
20 burpees
20 GH situps


Great way to wrap up my first week of crossfit! HOOAH!

Comment #300 - Posted by: quailman at May 2, 2009 4:21 PM



1 pood KB swing and only 15 GHD sit ups per round, otherwise as Rx'd. This was my first workout with actual GHD sit ups so I scaled to half the reps because everyone seems to get all freaked out about not underestimating those bad boys. I guess we'll see if I feel it tomorrow...

Comment #301 - Posted by: Jocelyn R at May 2, 2009 4:22 PM



inclined situps

RIP Daniel and God bless.


Comment #302 - Posted by: dillon at May 2, 2009 4:22 PM


As Rx'd what a brutal WOD bout took me out!!!
33:12 I think my arms are 3" longer 2 poods is a killer! GHD's should be banned LOL!! Gimpy condolenses on the GHD I sent it for you Buddy sorry u got bumped!! Pebble you killed it today Love it. Mom of 3 u inspired me today keep pushing . GFG

RIP Sgt Hansen thanks for your sacrifice

Comment #303 - Posted by: Browler!!! at May 2, 2009 4:22 PM

Well my friend, today I learned there was a Crossfit workout in your honor. So after work I stopped by my office and completed a workout that was more than just physically challenging...I can't really explain it, but just performed in your honor. RIP SSGT Hansen. God Bless you and your family. -Dony

Comment #304 - Posted by: SGT D (dony) at May 2, 2009 4:27 PM


Subbed decline bench situps and 60# dumbell after the 2nd round.
This was the hardest workout I've done so far!

Comment #305 - Posted by: Drew D M/23/6'/172# at May 2, 2009 4:27 PM

Was it just me or was that really hard?

52.5 lb dumbbell
decline bench situps


for you D.H.

Comment #306 - Posted by: Chris J (m/38/5'11/172) at May 2, 2009 4:35 PM

I lost friend and a damn good Marine to an IED too. this one is for you.
as rx'd
5 rounds, 2 pood and all


Thank you.

Comment #307 - Posted by: Ship at May 2, 2009 4:40 PM

subbed 50lb (2x25 plates strapped together)


Comment #308 - Posted by: mdh at May 2, 2009 4:42 PM

My a** was kicked, I was so beat after the last round, I forgot about the timer, it was on 50 Min when I stopped it. So I'm guessing 45-ish Min as ordered

Comment #309 - Posted by: Pete M/51/72"/215 at May 2, 2009 4:43 PM

Check it out and make your own opinion....

Comment #310 - Posted by: S at May 2, 2009 4:44 PM

- ugh

Comment #311 - Posted by: JohnMoD at May 2, 2009 4:46 PM



subbed gh with crunches

man that was good one....

RIP Sgt. Much Respect...

Comment #312 - Posted by: CoachMck at May 2, 2009 4:51 PM

Have my first MMA match next week so I was hoping for something brutal from CF, and Coach did not disappoint. "Hansen" was probably as rough as anything i'll find in the cage.

As rx'd 39:09

To those of you who didn't scale and managed this beast in under 30:00, you are my #2 Heros, right behind the ones we so gladly dedicate these ruthless wods to.


Comment #313 - Posted by: Shelby at May 2, 2009 4:51 PM


as rx'd: 38:55


3 rounds, subbed 20 lb db 25:12

Comment #314 - Posted by: patrick at May 2, 2009 4:52 PM

GHD subbed with Physioball/anchored feet
otherwise as Rx'd:

My lower back for the KB swings...was toast. It was my true limiting factor after this being the 6th WOD in the past 3 days. Doing Michael a couple days ago really didn't help. I was getting so upset with myself at not being able to do better. Next time I hit this I will make up for my lack of performance today. Really wanted to quit, but you just never quit. Ever. Period.
Confident i can take around 10 minutes off my time with a fresh back, I challenge myself to do as such next time Hansen gets posted and i read this.

Comment #315 - Posted by: Eric Gohl 22/5'10/163 at May 2, 2009 5:05 PM

5 rounds

30 kettle bell swings (30 lb dumbell. tried 45 lb and it about launched me)
30 burpees
30 sit ups (used a bench w anchored feet.. OUCH!)


Comment #316 - Posted by: biff f/27/5'5/144 at May 2, 2009 5:05 PM


scaled to 4 rounds of 20's
2pood and ghd situps and of course those dreaded burpees


Comment #317 - Posted by: marty c 6'/m/245#/46 at May 2, 2009 5:16 PM

this is in top 3 most brutal wods....

cfwu x2

as rx'd


maanaged to gut it out though

Comment #318 - Posted by: controlfreak at May 2, 2009 5:24 PM

5 rounds
20 reps each exercise
used 1 pood KB

barely anything left in the tank at the end.
burpees suck sooo much

RIP Marine Staff Sgt Daniel Hansen. this one was for you. You will never be forgotten.
thank you for what you did for our country

Comment #319 - Posted by: branderson at May 2, 2009 5:27 PM

as Rx'd 33:35

Comment #320 - Posted by: pelch at May 2, 2009 5:28 PM

3 rds, scaled to 62lb kb, anchored ab-mat situps.


In honor of Staff Sgt Daniel Hansen. Avg HR 171, peak 181, rec 40. With neighbor Bob. Kudos to all "as RX'ers," and for that matter, everyone that did 5 rds. Thanks Bingo.

Comment #321 - Posted by: mas 52/M/150 at May 2, 2009 5:28 PM



scaled to 3 rounds with regular unanchored butterfly situps, 72lb ghettobell with fingertip grip, I tried as best I could to manage 1 arm burpees in consideration of my right AC joint separation but the result was a weird convoluted half spider crawl thing. I did get all the way to the ground and jump with full extension each rep though.

Swings sucked the most. Used to hate burpees but not so much anymore.

Comment #322 - Posted by: JeffChalfant 29/165/5'10'' at May 2, 2009 5:29 PM


45# DB swings/ unanchored sit ups

= 33:37


Comment #323 - Posted by: in8girl at May 2, 2009 5:32 PM

At the suggestion of a Navy Seal friend of mine, I gave CrossFit a try. Actually, I've been doing the WODs for nearly 3 weeks now. I'm SHOCKED at the response from everyone-relative to how hard these workouts are. For the most part, these CrossFit workouts are basic warm-ups for me and my crew. We're not military...we're local runners and cyclists from Richmond, VA. Seriously, these workouts are fun, but by no means difficult. Our daily workouts are 100% fast-twitch oriented. But the CrossFit WODs are simply...not very taxing. I think its shameful that you folks claim to be elite fitness people.

Comment #324 - Posted by: Johnny Turd at May 2, 2009 5:58 PM

Made my fitness class do a version of "Hansen"

30 DB swings various weights (20-30#)
30 burpees
30 regular situps

All nine of them finished, times ranging from 28-34 minutes.

They were so inspiring I decided to do my WOD directly after them.

With 70# DB swings


In your honour SSgt Hansen

Comment #325 - Posted by: Arthur m/34/5'11"/173 at May 2, 2009 5:59 PM

Ok #324 Jhonny Turd i hope to see your sub 2 minutes "Fran" sub 7 "Helen" sub 2 "Diane" sub 14 filty fifty ok if you hit those times you and your friends are able to think that way...WE ARE WAITING for your times don't just type it you have to show your strenght

Comment #326 - Posted by: s'more at May 2, 2009 6:10 PM


Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x15.

As Rx: 37:03.

Cool-down: PNF of hamstrings & shldrs.

American-style KBS; CFG standard burpees; hand-to-floor GHSU. This was a rough WOD to do on the heels of yesterday's Tabata Something Else.

I'm always saddened to read about the death in service of another LEO/Mil member. But I'm glad we honor those we lost who are also fellow CF-ers. RIP Staff Sgt Hansen.

Comment #327 - Posted by: rjf (Since 07-20-07. WOD no. 490) at May 2, 2009 6:12 PM


had to sub a 70# db for the swings
otherwise as rx'd

Comment #328 - Posted by: Joe Venuti 42/M/5'10/178# at May 2, 2009 6:15 PM


You paid the ultimate price SSgt Hanson
our prayers go out to your family

Comment #329 - Posted by: pebble at May 2, 2009 6:18 PM


Warm Up:
Three Rounds followed by 3 minutes rest after each round of:
2 pood Kettlebell swing, 10 reps
10 Burpees
10 Glute-ham sit-ups


Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

25:58 Rx'd

Comment #330 - Posted by: JacobSZ at May 2, 2009 6:18 PM

5 rounds:
70lb dumbbell swing x 30
burpees x 30
ghd situps x 30


Comment #331 - Posted by: johnathon in seattle 27/5'8/159 at May 2, 2009 6:18 PM


Five Rounds:
1.5 pood swings X 30
30 Burpees
30 GHD sit-ups


Just finishing this workout is an accomplishment.

Comment #332 - Posted by: NicoleH. at May 2, 2009 6:18 PM

Squat WU BWx 10/ 45lbs (bar) x 10 / 135 x 10
165 x 5 / 175 x 5 / 185 x 5 / 195 x 5

Metcon - Hansen Brand X puppies version

3 rds for time
15 x Db swing 42lbs
15 burpes
15 sit ups


Comment #333 - Posted by: jeff_Roddy/m48yo/195/71' at May 2, 2009 6:21 PM

had to use a 35lb dumbell
but finished it
finished in just under 40

R.I.P. man

Comment #334 - Posted by: JohnM at May 2, 2009 6:23 PM


Comment #335 - Posted by: jacinto Rodríguez at May 2, 2009 6:33 PM

torn achilles so had to skip out on the burpees. Too much banging on the ankle. I subbed push ups and then jumped roped which doesn't hurt my ankle for what ever reason......
73lbs dumbbell swings
30 push ups
30 jumpropes
30 abmat sit ups
5 rounds

Comment #336 - Posted by: Allan at May 2, 2009 6:42 PM

Scaled to 3 rounds of 30 45# DB swings 30 burpees & 30 sit ups 28:13

Comment #337 - Posted by: Russ B 52/M 5'9" 176lbs at May 2, 2009 6:50 PM

47 - 6' - 210#

As RX'd:


Wow! That was tough.
Pales by comparison to the hero we honor.

Rest in peace.

Comment #338 - Posted by: wtp at May 2, 2009 6:54 PM


Four Rounds (and part of 5th):
1.5 pood swings X 30
30 Burpees
30 GHD sit-ups


would've done 5 rounds but threw up at 40:01 at the ass end of a burpee. My poor wife had to witness. I'm still dying from yesterday's WOD.

Comment #339 - Posted by: Adam at May 2, 2009 6:55 PM

as rx'd: 25:35


Comment #340 - Posted by: Brian "rhabdo" Soriano at May 2, 2009 7:07 PM

@ home
1.5 pood KB
30 Barfees
30 GHD's
1 - forgot
2 - 20:33
3 - 35:22
4 - 48:15
5 - 59:30

4 rounds

RIP Brother...

Comment #341 - Posted by: waderpro at May 2, 2009 7:14 PM

22 / M / 5'9" / 135lb

3 rounds:
35lb dumbell swing x15
burpees x15
ghd x15


First GHD WOD since coming back from being sick. Ouch.

Comment #342 - Posted by: BC at May 2, 2009 7:16 PM

it took me 57:10 with a 50LB kettlebell and nothing scaled. the burpees are my worst enemy out of all the things we do in crossfit

Comment #343 - Posted by: roman at May 2, 2009 7:25 PM

4 mile obstacle course

Comment #344 - Posted by: Jonblaze at May 2, 2009 7:28 PM

i did murph today for the first time. always heard about it and finally got around to doing it.

Comment #345 - Posted by: daddyo at May 2, 2009 7:30 PM


43:01 as Rx'd

Comment #346 - Posted by: Jimmy C. at May 2, 2009 7:44 PM

37:12 rx'ed
homemade GHD
RIP Hansen

Comment #347 - Posted by: Cody at May 2, 2009 7:51 PM





Comment #348 - Posted by: EB at May 2, 2009 7:56 PM

RIP My brother.

Comment #349 - Posted by: Adam Brigges at May 2, 2009 8:20 PM

Scaled down- a lot!!

3 Rnd for time (baby got fussy)

Rnd 1 and 2

12kg Kettlebell- 30 swings
Burpees- 20
GHD sit-ups 8
22 abmat sit-ups

Rnd 3

12kg Kettlebell- 10 swings
15lb Kettlebell- 20swings
Burpees- 20
GHD sit-ups 8
22 abmat sit-ups

Total time: 22:57

Comment #350 - Posted by: Tsue at May 2, 2009 8:20 PM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Kettlebell swings 16kg x 5-5 24kg x 5.

Subbed 24kg kettlebell swings: 58:52
Foam roll after

Comment #351 - Posted by: Sesoku at May 2, 2009 8:24 PM


first time swinging 2 poods and 150 is a bit of an overdose of GHD SU, so scaled down to 3 rounds

weights as Rx'ed


Comment #352 - Posted by: Bladerunner at May 2, 2009 8:25 PM

'What kind of a dream is it,' said Óðinn,
in which just before daybreak,
I thought I cleared Valhǫll,
for coming of slain men?
I waked the Einherjar,
bade valkyries rise up,
to strew the bench,
and scour the beakers,
wine to carry,
as for a king's coming,
here to me I expect
heroes' coming from the world,
certain great ones,
so glad is my heart.

I wish that I could have known you, like the two before you from the 13th MEU, that died 10 meters off the side of the road two years ago this June. Rest with assurance, like those two men, theirs was adjudicated, so will be yours, someday, somehow, someway.

Comment #353 - Posted by: Brian at May 2, 2009 8:28 PM

as rx'ed


2 pood makes for a heavy swing.

Comment #354 - Posted by: Karyse at May 2, 2009 8:34 PM

Used 35# DB, and sit ups on the floor. 33:01.

Your sacrifice will not be forgotten. RIP Staff Sgt. Hansen

Comment #355 - Posted by: DennisM M/6'0"/155/20 at May 2, 2009 8:34 PM

1.5 Pood, all else as Rx'ed

RIP SSgt and Semper Fi, your brothers will miss you

Comment #356 - Posted by: SteveG at May 2, 2009 8:47 PM


1.5 pood KB (2 pood not available)


Comment #357 - Posted by: Dan D. at May 2, 2009 8:47 PM

I had to cut this one short because my kids were yelling at me to come and play while I was doing this at the play ground.

3.5 rounds 19:33

No KBs so used 2x35# DBs.
GHD was done on one of the benches. I used a ratchet strap to anchor my feet (yes, a couple other parents thoguht I was a complete lunatic).

Comment #358 - Posted by: Michael F. at May 2, 2009 8:55 PM

Ouch. Hungover from an old friend coming to town last night and in a hurry to get to the vineyards for tasting. decided to do the WOD together anyway.

me: 35m/68"/152
friend: army med 38m/66"/178

warm up 2+ mile run.

5 rounds
DB swing 35 pds X 15
burpees x 15
situps x 20

28 minutes.

Sgt Hansen, RIP. Best to your family.

Comment #359 - Posted by: Dan at May 2, 2009 8:55 PM


Surely a hero who falls in the service of his country will speed through Purgatory...but just in case, I offered my small suffering for him and his family.

Scaled somewhat since I'm TDY and had to work with the hotel fitness center and my own jet lag. Its early Sunday morning in Austria.

20 swings (20 kg dumbell)
20 birpees
20 toe-touch situps (unanchored)

1. 4:05
2. 8:49
3. 14:40
4. 21:35
5. 27:02

Comment #360 - Posted by: Mickey (M/171/5'10"/43) at May 2, 2009 8:59 PM

"Hansen" scaled KB
KB: 30 x 1 pood
burp: x 30
SU: x 30 GHD-style on ball
5 rounds, 28:13
Most of time spent doing burpees. Brutal.

Comment #361 - Posted by: Harpo m/41/5'7"/145 at May 2, 2009 9:02 PM

RIP brother.

Comment #362 - Posted by: Sgt Mess at May 2, 2009 9:08 PM

RIP SSgt Hansen

Comment #363 - Posted by: SMAC at May 2, 2009 9:13 PM


Comment #364 - Posted by: Jay A at May 2, 2009 9:31 PM


21:13 for 3 rounds- had to get to work, so cut it short but man, this was extremely challenging. Amazing how long 30 burpees can take.

Comment #365 - Posted by: Chad Bakken at May 2, 2009 9:36 PM

disappointing last round that took me at least double the time of the other rounds... ran out of fuel I guess.

Comment #366 - Posted by: magnus 23/5'8"/150 at May 2, 2009 9:46 PM

CrossFit Warm Up

W.O.D. in 55:23

had to use a 44 lb. kettlebell because that is the heaviest i have at the gym. otherwise as rx'd.

Comment #367 - Posted by: Thomas Baklayan at May 2, 2009 9:54 PM

as rx'd:

Comment #368 - Posted by: Jake Rubash 155/71/17yom at May 2, 2009 9:56 PM

Wow this was insane. Im pretty new and this was amazing. I pushed and shook an hour after I was done. I scored a time of 29.30

Comment #369 - Posted by: Tony at May 2, 2009 10:23 PM

50lb kettle
only did 20 reps and 2 rounds...
too much drink last night.

have to try this one again sometime. looks good

Comment #370 - Posted by: creedles m/30/5'7"/160 at May 2, 2009 10:28 PM


as rx'd = 42:45

room never stopped spinning after burpee number 20 of round 1

Comment #371 - Posted by: LongeFlucht at May 2, 2009 10:30 PM


5 rounds

30 - 1.5 pood swings
30 - burpees
30 - longsitting situps (touching toes everytime)

with a 20lb vest to make up for my lack of GHD and 2 pood KB.

32 minutes

Comment #372 - Posted by: Raze at May 2, 2009 10:37 PM

As rxd: 39:55.
Subbed incline situps for GHD situps. No machine.

Comment #373 - Posted by: Xman at May 2, 2009 10:38 PM

44:36 as rx'd. A very fitting, very tough hero wod for a fellow Marine. Semper Fi Hansen.

Comment #374 - Posted by: ScottMacArthur at May 2, 2009 10:40 PM

Used 32kg Kettlebell, swung to just above eye lvl.


Comment #375 - Posted by: Kenno at May 2, 2009 11:08 PM

Hansen kicked my ass.
But, One of the guys I see on a regular basis at our facility gym (BoP) said, "Dude, your workouts are always brutal! How do you thrash yourself like that all the time."

Comment #376 - Posted by: Aaron at May 2, 2009 11:13 PM


Sick - didn't have the energy. RIP Hansen.

Comment #377 - Posted by: Ransom at May 2, 2009 11:13 PM

Much respect for the Hero and the WOD and for all my brothers in arms. As Rx - 32 min flat. SEMPER FI

Comment #378 - Posted by: John Underwood at May 2, 2009 11:20 PM

33.10 as Rxd.

Comment #379 - Posted by: Ludvig at May 3, 2009 1:29 AM

SSGT Hansen's family and friends:

Rest and peace, may all the happy memories and moments of joy be held onto and all the pain be healed and removed.

Looking forward to honoring this hero with this WOD.

Comment #380 - Posted by: Dan in Warminster, PA at May 3, 2009 3:50 AM


as rx'd


Comment #381 - Posted by: cosmo at May 3, 2009 4:34 AM

Did this one with no coaching....just me and the timer and nobody in the box. 29:06...Rx'd with the exception of having to use 1.5 pood
K-Bell....somebody stole our 2 pood....Still proud of my time.

Marine Staff Sgt Daniel Hansen will be missed. RIP


Comment #382 - Posted by: JD at May 3, 2009 5:43 AM

As rxed


Comment #383 - Posted by: Tennessee Jake (M/37/5'11"/194) at May 3, 2009 6:07 AM



5 rounds
1/5 pood kb swing, 20 reps
20 burpees
20 decline sit-ups (full ext. touching ground)

Comment #384 - Posted by: MJ_SDG at May 3, 2009 6:41 AM

Bingo - #185

“Every word in a bingo post is carefully vetted.”

Maybe carefully vetted, but, in this case, not accurate.

“Organizers who are competing are not involved in choosing or testing the WOD's, and no competitor is aware of the chosen WOD's until ALL competitors see the announcement.”

It appears that the organizers of this event WERE involved in choosing the WODs, and thus were aware of the chosen WODs before other competitors were.

If Crossfit wants to play with the grownups, they simply can’t let this happen. You know that. And HQ knows it and won’t let it happen again. And you also know that taking that position is not the same as accusing any individuals of wrong-doing.

Comment #385 - Posted by: Lewis Dunn at May 3, 2009 7:12 AM

39:21 as rx'd w/ 70# dumbbell

Comment #386 - Posted by: Norm 18/M/5'6"/160 at May 3, 2009 7:43 AM

RE to #385

I agree with Lewis, bingo. The standard CF mantra of "how dare you question my integrity when you have no proof" doesn't cut it in the professional fitness industry. The concept of integrity involves avoiding the perception of conflicts of interest, and not counting on the public being easy to browbeat with condescending gibgab when the perception arises.

If CrossFit really wants to put globogyms out of business by blessing an army of uninsured and, by industry standards, criminally-negligent "instructors," the firm has a LOT of growing up to do. In fact, the time may have come for a leadership change at the very top...or they get sued to the gills from now 'til Kingdom Come. I'm sure off-shore banking companies are going to see a spike in business from clients in southern California soon, if they haven't done so already.

Comment #387 - Posted by: DT at May 3, 2009 8:01 AM

49 mins, 100% complete. Used 35 lb for kettle bells. Next time 40.

Comment #388 - Posted by: Kristian at May 3, 2009 8:09 AM

Ryan M/23/190/5'10

Had to sub for 53# kb swings, so upped the reps to 45.

3 rounds in 30:04

Josh M/19/180/5'6

Had the same substitution as me, done in 30:28.

Comment #389 - Posted by: ryan u. at May 3, 2009 8:18 AM


altered due to injury and limits of home gym equip.

5 rounds of
30 db swings (15#)
30 squats
30 pushups
30 situps (with 10# db in each hand)



Comment #390 - Posted by: Nicky at May 3, 2009 8:47 AM

On the beach (burpees in the sand) with a 20kg Kettlebell:

Comment #391 - Posted by: LMLarson at May 3, 2009 9:02 AM

as rx'd


total 30:45

Comment #392 - Posted by: JackM at May 3, 2009 9:03 AM

33:11 as RxD

Comment #393 - Posted by: Zach M Panther CF at May 3, 2009 9:24 AM

done at crossfit sat afternoon alone

3 rounds as rx-- 33:49.

KB swings were sets of 3
GHD sets of 5
Burpees sets of 5-10.

This one beat me. I knew 5 rounds was not happening. 2 pood KB swings still VERY heavy for me.

Comment #394 - Posted by: dandny at May 3, 2009 9:32 AM

Thoughts and prayers go out to Sgt.Hansen's family. Thanks to Sgt Hansen for his dedication and service to our nation.

Mark: 41:19 (1.5 pood. otherwise as rx'd) "ow"

Theresa: 39:16 (1 pood. otherwise as rx'd) ditto!

Comment #395 - Posted by: Mark & Theresa at May 3, 2009 9:55 AM

30 yom, 185 lbs

36:08 subbed 70 lb db swings, no ghd-did anchored feet situps on a bench

Comment #396 - Posted by: Jeff Weltmer at May 3, 2009 10:02 AM

Just starting at this, but I tried!
Did 4 rounds with:
30lbs KB - 30 reps
15 of those Burpees (WTH)
30 inclined sit ups
It HURT!!!
20:35 - But it HURT!!

Comment #397 - Posted by: Gill at May 3, 2009 10:08 AM

This sucked


subbed 30lb db


Comment #398 - Posted by: Diana Barun at May 3, 2009 10:08 AM

Weak today. Did 3 rounds plus 10 reps each exercise (for a total of 100 reps each).
Time: 19:47

Comment #399 - Posted by: Josh Uri 32/M/6'2"/195 at May 3, 2009 10:14 AM


58/M/197 - 44:22 subbed: 55lbs KBS, abmats

48/F/125 - 39:31 subbed; 35 & 26lbs KBS, regular situps

Comment #400 - Posted by: Dave and Belinda at May 3, 2009 10:37 AM


35:53 subbed: 20 kg kb, 20 burpees (should have done 30), butterfly situps

Comment #401 - Posted by: MissLeah at May 3, 2009 10:56 AM

Subbed KB for 70 lb dumbell, No GHD so did abmat situps.

27:09... Great WOD, RIP Hansen

Eddie (was hooked after attending Dirty South Qual)
43:49..... Great damn job being new to crossfit.

Comment #402 - Posted by: NewnanJustin/M/30/5'9"/162 at May 3, 2009 11:00 AM


70lb db, swiss ball situps


Most wiped I've been for a WOD since the debut of Eva. I still can't eat.

SSgt Hansen - I owe my life several times over to EOD. Thank you for going near when the rest of us are staying away. Rest in Peace!

Comment #403 - Posted by: JPW at May 3, 2009 11:50 AM

1st day back with Xfit. Let me tell you it has been missed.

Started with Brand X scaled version...Puppies

3 rounds for time of:

18lbs Kbell swing 15 reps
15 Burpees
15 Sit-ups

Time: 6:13:28

I will be doing the Puppies workout for 1 full week and then will move up a level.

Comment #404 - Posted by: Dane Gifford at May 3, 2009 12:24 PM

5 rounds

20 55# dumbell swing
20 Burpees
20 Glute-ham sit-ups


the first 3 rounds of swings i had over my head, the 2nd half of the last two rounds were at face level

Comment #405 - Posted by: broderboy at May 3, 2009 12:49 PM


5 rounds of 30 reps
52# kb swings
only 30 total back extentions (read wod wrong) (back was fried)

29:08 (was shooting for under 30)

Comment #406 - Posted by: Brian at May 3, 2009 1:05 PM


36:00 with the following subs:

only had 24 kg kb (but it was plenty of weight)
rounds 3,4,5 did floor situps with feet hooked.

Comment #407 - Posted by: Michael at May 3, 2009 1:13 PM

As Rx'd

Cody- 42:?
Dannie- 46

Comment #408 - Posted by: Fox at May 3, 2009 1:15 PM

4 rounds (toughest Workout yet) DNF

75 lb dumbbell swing
30 Burpees
30 Glute-Ham Situps

31:05 after 4 rds. time is still running on the 5th round

Comment #409 - Posted by: PJB at May 3, 2009 1:16 PM

Still hungover from Friday.

Hansen as rx'd


"I can never again see a UNITED STATES MARINE without experiencing a feeling of reverence." -GEN. JOHNSON, US.ARMY

Semper Fi SSgt Hansen.

Comment #410 - Posted by: SSgt B. MCAS Miramar at May 3, 2009 1:31 PM


subbed 70lb dumbbell swings and anchored sit-ups


Comment #411 - Posted by: JohnFahn at May 3, 2009 1:34 PM

38:37 with a 55lb dumbell the rest as rxd. Wopped my butt. It took alot of motivation to get through that. Alot of the motivation came from thinking of Hansen and what he has sacrificed, RIP

Comment #412 - Posted by: Ian at May 3, 2009 1:43 PM

Scaled: 3 Rds 50LB KB & Abmat SU ~ 22:30 Tough !

Comment #413 - Posted by: Greg/49/70"/215/3/17/08 at May 3, 2009 1:48 PM

btw: 160

35:32 w/ a 35# dumbbell for swings.

my hands are so torn from TSE. had to tape them like crazy

Comment #414 - Posted by: seth c at May 3, 2009 2:07 PM

WOD Hansen.
as rx'd,
absolutely brutal, up there wi Eva and Murph for longevity and brutally painfull wods.Burpees and ghd's were fine ,but the 2 pood kb swings just sucked the wind right out of me,1'st round in less than 5 mins ,all straight through,then downhill from there onwards.
really bad,good pain !

Comment #415 - Posted by: Pedro Barrera,Scotland at May 3, 2009 2:08 PM



Subbed tire flips, 200# tire.


Fair winds and following sees...

Comment #416 - Posted by: bingo at May 3, 2009 2:10 PM

SUB 55# dbs
SUB regular su



Comment #417 - Posted by: Ticotexas at May 3, 2009 2:33 PM

4 rounds
20 - 50# dumbbell swings
20 - burpees
20 - swiss ball situps

Great WOD. RIP SSgt Hansen.

Comment #418 - Posted by: MattP (m/47/5'11/175) at May 3, 2009 2:38 PM

on sunday, couldn't imagine doing this with GHD situps, i probably wouldn't be able to walk for a week.
sub'd normal situps for GHD, otherwise as rx'd
semper fi

Comment #419 - Posted by: Timmy B - 23/75"/210# at May 3, 2009 2:52 PM

psalm 91: He who dwells in the shelter of the Most High shall rest in the shadow of the Almighty. Thank you, sir. I am new to crossfit. ten days actually. I did the swings with 75lb db. seemed like alot. correct me if im wrong. time was 27:06. I think im to old for this stuff.

Comment #420 - Posted by: scott b at May 3, 2009 3:12 PM


29:52 (1.5pood)
Everything else was rx'd

Comment #421 - Posted by: Dave N -22/68"/170 at May 3, 2009 3:21 PM

only been goin for 2 weeks now, most brutal workout yet, even more than the filthy fifty i did as my second X-fit ever, really awesome, love it!
w/ 50#, otherwise as required

rip ssgt

Comment #422 - Posted by: trevor m at May 3, 2009 3:24 PM


1 pood KB, floor sit-ups, 20 reps each movement

I was still destroyed from doing Tabata Something Else last night, but even on a fresh day, I don't think I could do this workout as prescribed. Some day I will, and it will be absolutely killer; this is a righteous metcon workout.

Comment #423 - Posted by: Drew Stephens at May 3, 2009 3:30 PM

I just recently decided to check out Crossfit. After a few days of mentally preparing myself, watching the videos here, and doing some random exercises - I tried this one out. I had to modify it slightly lower:

4 rounds
16kg KB swing - 20 reps
20 burpees
20 situps.

25:14... and completely dead. I'm hooked.

Comment #424 - Posted by: Dan Uyemura at May 3, 2009 3:36 PM

5 Rounds
-30 Dumbell Swings 70lbs
-30 Burpees
-30 Sit Ups



Comment #425 - Posted by: Christopher Fontes at May 3, 2009 3:44 PM


As Rx'd 42:01

RIP Staff Sgt Daniel Hansen.

Comment #426 - Posted by: Reagan at May 3, 2009 3:50 PM

as rx'd


Comment #427 - Posted by: tyler 29/m/200 at May 3, 2009 4:20 PM

I ditto #217.

3 rounds as RX'd. My head was pounding right between my eyes.

This was a good one...the best I've done yet.

Comment #428 - Posted by: Wade at May 3, 2009 4:25 PM


subbed sit-ups for Glute Ham sit ups


Comment #429 - Posted by: Matthew at May 3, 2009 4:28 PM


subed 52.5lb dumbbell

as rx'd


Semper Fi SSgt Hansen

Comment #430 - Posted by: Stu at May 3, 2009 4:31 PM

After the first set of KB swings, I was already in trouble.

44.34 as Rx'ed.

Hadn't been hit that hard in a long, long time, very fitting. Paul

Comment #431 - Posted by: Apolloswabbie 6'2" 205 45 yoa at May 3, 2009 4:41 PM

Cycle 43.5 K in 1:32;31, Avg 28.2 Kmh

Rest 30 minutes then had to honour

2 pood KBS in 15's for 2 rounds and 10's for 3
Burpies in 10's
Did 15 GHD situps and 15 army-style-feet-anchored situps per round.

Jog 1 mile afterward...slowly, roughly 8 minutes.

My condolences to the Hansen family.

Comment #432 - Posted by: jon h M/47/145 at May 3, 2009 4:44 PM


as Rx'd (did not have 2pood KB, used 70lb dumbbell)

five rounds
30 70lb dumbbell swings
30 Burpee
30 GHD sit-ups


Comment #433 - Posted by: Michael@St.Norbert at May 3, 2009 4:55 PM

5 rounds
30 40lb dumbell swings (heaviest db I had)
30 burpees
30 GHD sit-ups
27:14 Burpees are not on my top ten list!!!

3 rounds
30 15lb dumbell swings
30 burpees
30 GHD sit-ups

3 rounds
30 15lb dumbell swings
30 burpees
30 GHD sit-ups

Comment #434 - Posted by: Worm29 at May 3, 2009 5:17 PM

For Sgt Hansen, I pushed hard not letting myself quit imagining what you marine guys go through in basic . . .

50 lbs db for the swings, discovered my legs in sets four and five and it helps.

only 15 burpees per round, they make me want to vomit and it is the hardest thing I've done in the last seven weeks.

"GH" sit ups going only to just past horizontal.

31 minutes.

47, 195#, my arms are getting huge fast, CF rules

Comment #435 - Posted by: Steve Jamison at May 3, 2009 6:00 PM

Did this a day late in the back yard with the 2 pood kettlebell, burpees and straight legged sittups all on grass. Brutal and heavy nice doing it outside a bit of a breeze to keep cool and keep the damn black flies away.

Comment #436 - Posted by: jef at May 3, 2009 6:26 PM

15 KB Swings 55lb.
15 Push ups
15 GHD Sit ups

5 Rounds - 13:21

Comment #437 - Posted by: B. Rhaly at May 3, 2009 6:41 PM

30 Kettles
30 Burpees
30 Regular Sits

5 rounds
Great workout

Comment #438 - Posted by: dyagg at May 3, 2009 6:51 PM

33:00 for 3 rds + kb swings and 20 burpees

Comment #439 - Posted by: Lucien at May 3, 2009 7:27 PM


as rx'd


Comment #440 - Posted by: AnthonyG at May 3, 2009 7:33 PM


Subbed, 70lb dumbbell for kb swings and 20 reps instead of 30.

Struck out too hot on the first two rounds, dragged through the final three.


Comment #441 - Posted by: Nathan - m/27/5'10"/225 at May 3, 2009 7:36 PM


57:27 As Rx'd 70 lb dumbell for KB swings

Godspeed Staff Sargeant Hansen.

Comment #442 - Posted by: Ken at May 3, 2009 7:44 PM

Semper Fi SSgt Hansen, may you rest in peace-

I'm proud to say I was able to complete such a kick-ass HERO WOD, but ashamed to say I subbed the 2 pood KB for a 45#KB. Just couldn't make the weight yet. Regardless, this WOD kicked my butt.

As Rx'd using subbed 45#KB, 5 rounds- 39:45

M/5-10/195/38 yrs

Comment #443 - Posted by: Walker at May 3, 2009 8:18 PM

J4b - 2nd Crossfit workout:
48 min. set of 30 for each exercise then repeat x5
-Kettle: 20 lbs: 15 reps, short rest, then 15 reps
-burpees: chattaranga pushup on knees - no jump, each move slow. short rest between each 10 reps
-No equipment for GHD sit-ups. Did incline. 20 reps, short rest then next 10.

Comment #444 - Posted by: kristian at May 3, 2009 8:51 PM

RIP Marine

All you crossfitters do an extra rep for our Marines standing watch today!

Comment #445 - Posted by: Daryl Hill at May 3, 2009 9:39 PM


Swings were with 65# dumbell.


Round-ending time checks:
1) 06:25
2) 14:16
3) 22:55
4) 31:56
5) 40:58

swings broken 15/15 in rd 1, then 10/10/10 rds 2-4
burpees broken 10/10/10 for awhile, then 5s
gh situps broken 10/10/10 pretty much the whole way

Comment #446 - Posted by: FnTX at May 3, 2009 9:59 PM

CFWU -pu's

Used 1 1/2 pood kettelbell
Did sit ups using back extension equipment


Comment #447 - Posted by: Darren 37m/5'10"/220lbs at May 3, 2009 10:10 PM



Glad to finish

Comment #448 - Posted by: pz at May 3, 2009 10:16 PM

Did not do due to neck injury incurred during an adventure with CF Football. Will be back soon.

Comment #449 - Posted by: Ben (71", 189#) at May 3, 2009 10:22 PM

Did not do due to neck injury incurred during an adventure with CF Football.

Comment #450 - Posted by: Ben (71", 189#) at May 3, 2009 10:24 PM


completed 3rds in 20:45

Comment #451 - Posted by: M. Ely at May 3, 2009 10:53 PM


3 rounds as Rx'd 19:36

Comment #452 - Posted by: D. Swope at May 4, 2009 12:19 AM

1/2 hanson 11:00

Comment #453 - Posted by: 42elysium at May 4, 2009 2:07 AM

regular sit ups

Comment #454 - Posted by: TomO/42/M/200 at May 4, 2009 2:54 AM

24kg 53#
20 kettlbells
20 burpees
20 traditional non-anchored situps

Comment #455 - Posted by: Deano at May 4, 2009 4:01 AM


1.5 pood KB swings, burpees, GHD situps


Comment #456 - Posted by: nutfam at May 4, 2009 4:08 AM

Wicked tough!

As Rx'd:

R1 4.54
R2 7.28
R3 8.53
R4 8.40
R5 7.01

Next time shoot for 6.45-7.00 rounds.


Comment #457 - Posted by: Nolan at May 4, 2009 4:32 AM


Subbed anchored situps for GH


Comment #458 - Posted by: ShaneRatt at May 4, 2009 5:25 AM


as rx'd


Comment #459 - Posted by: tarasa b grand cayman at May 4, 2009 5:31 AM

took longer than expected...
In 40ish-minute time frame completed
4 rounds 2 pood & burpees
3 rounds GHSU

Had to get kids out of Kid Care, or would have likely suffered skull damage...70-lb dumbell was getting closer and closer to my head

Comment #460 - Posted by: TBone M36/5"11"/185 at May 4, 2009 6:07 AM

2k Row (7:53)
CFWU (64lb assist)

3 rounds for time
32lb k-bell swings, 30 reps
30 burpees
30 situps

1: 6:56
2: 9:53
3: 11:28
T: 28:18

Comment #461 - Posted by: geedebee at May 4, 2009 6:25 AM

This has got to be one of the toughest WOD's I've done in a while...

Comment #462 - Posted by: nick M/25/202/6' at May 4, 2009 6:39 AM


Five rounds for time of:
2 pood Kettlebell swing, 30 reps (used 30# kettlebell)
30 Burpees
30 Glute-ham sit-ups (split rounds, did 3 rounds Ab-mat situps, 2 rounds Glute-ham sit-ups)

This one really kicked butt!!!

Comment #463 - Posted by: shortstack at May 4, 2009 6:56 AM

those sub 30's without scaling are unreal.


just happy to beat 45 min. burpees kill me-nearly all in sets of 5. heavy kbs are tough too.

Comment #464 - Posted by: mtvet/44/6'/218# at May 4, 2009 7:22 AM

75lb DB
GHSUs below parallel, not full ROM

Comment #465 - Posted by: Jesse Emers 24/m/195 at May 4, 2009 7:31 AM



Comment #466 - Posted by: TSOB Dave B. at May 4, 2009 7:48 AM

"Hansen" as Rx'd this was brutal!


Comment #467 - Posted by: RY at May 4, 2009 8:47 AM


RIP Sgt. Hansen
58' as rx'ed. That workout was brutal.

Comment #468 - Posted by: Panger at May 4, 2009 9:06 AM

34yom / 219lbs

14:50 on Puppy.

Brutal! Hoping to make the Pack soon…

Comment #469 - Posted by: Bphantom at May 4, 2009 9:16 AM


Second workout after 5 weeks of recovery from injury.

As rx'd (except did 3 rounds b/c I forgot it was 5)
21:00 exactly

I'm guessing I would have been around 38:00 if I did all 5.

Comment #470 - Posted by: Keith D at May 4, 2009 10:01 AM

after 3 days of being sick i come back 2 this.

thought i was ganna die.

scaled down to 15 reps for everything. still took me little longer then a halfhour

Comment #471 - Posted by: Randy at May 4, 2009 10:05 AM

4 rounds as Rx'd + 30 burpees - ran out of time

Comment #472 - Posted by: gary martins at May 4, 2009 10:07 AM

34:42 as rx'd


Comment #473 - Posted by: CincyBurgs 32/165/5'8"/M at May 4, 2009 10:36 AM

111 bingo: well stated as always. Thx! :)

RIP SSgt...After reading the tributes I HAD to attempt this even though I am nowhere near ready. After all we can't always be ready for what life will throw our way!
The plan was as Rx'd but had to scale...

800M run 3:27 on Treadmill

3 rounds for time: 15:37
did 30 reps the first round but couldn't keep up that number. did 20's for the next 2 rounds and gave it maximum effort to where I could barely see straight and had difficulty getting back off the floor. Anchored situps on the floor.
Max KB weight of 1.5 pood, so kicked them out faster and unbroken.

Holy Good GOD! What a workout! :)
To those of you hitting this in under 30 as Rx'd, you have my respect.

Thanks everyday to Coach and Crossfit!

Comment #474 - Posted by: Sparky/33/M/5'5"/210 at May 4, 2009 10:40 AM

32:11 for 3 rounds. I was completely finished with GHDs after the 3rd round. Also out of time.

At least it's a start...

Comment #475 - Posted by: Michael m/46/5'9"/175 at May 4, 2009 10:56 AM

Holy #$% This was brutal!
40# dumbbell is all I could get my 'grip' around No KB
everything else as prescribed. GHD's to the ground, burpees with a jump and clap at the top!

Set 1 and 2 no rests. 3 4 5 had to rest on the KB and burpees at the 15 mark.
I hope this comes up again, I want a chance to beat my own time
44:39 and Mr Pukie was peeking at me each time I went from Burpee to GHD. Yikes!

Comment #476 - Posted by: lysa 43 5'5" 120 lbs at May 4, 2009 11:41 AM

48:58 with a 75# dumbell. lungs on fire! i quit smoking yesterday...again

Comment #477 - Posted by: jb305 at May 4, 2009 11:43 AM


32.13. 70lb DB for KB.

One of the hardest ever.

Comment #478 - Posted by: schaller at May 4, 2009 11:43 AM

WOW! I did not expect that!!! AWESOME WOD!!!!!!
I pretty much think that was one of the hardest WODs I have ever done!!!!
I love it!!!

Comment #479 - Posted by: Dave V at May 4, 2009 11:49 AM

This is way worse then the filthy 50!!!!

I took a week off after my fight and I needed this bad!

30 KB swings @ 30 lbs. I felt like I was going to let it go towards the end!!!
30 burpies which were super duper hard the last set!!
30 glute ham sit ups modified bc there is no roman chair at my gym!!! I used the smith machine and a bench!

It took me 47 minutes and some change! I thought it would never end!!!

Moe/ 26/f/123/ 4'11''

Comment #480 - Posted by: Moe Travis at May 4, 2009 11:58 AM


As rx'd 36:10

tough one

Comment #481 - Posted by: Chas at May 4, 2009 12:08 PM


1.5 pood kb
regular, unanchored sit-ups


Comment #482 - Posted by: BJ at May 4, 2009 12:25 PM

4 rounds = 25:12
k/b swings
ran 400 meters
30 ab mant sit ups
unable to do burpees torn miniscus

Comment #483 - Posted by: Nans at May 4, 2009 12:49 PM


subbed 2 pood for 1,5 pood because my back was aching since Elizabeth

Comment #484 - Posted by: Gudmundur at May 4, 2009 12:57 PM

Thank you SSGT Hansen. God bless you and your family.

As rx'd:

Comment #485 - Posted by: jwm at May 4, 2009 2:05 PM

done 5/4/09

sub'd 50# DBs for KB swings and regular situps

29:19 173m/157a
times: 451, 535, 614, 643, 554

followed by 20 min elliptical, ave 152

Comment #486 - Posted by: chilegringo M/41/6'/200 at May 4, 2009 2:09 PM


Caught up on this one today after four days off for golf and camping.

Used Brand-X scaling for "pack" and used Roman Chair for sit-ups and 50lb dumbbell for kettlebell swings.

Went all out on last round of burpees to finish under 20', which was my goal. Had to leave the gym afterward cause I thought I would puke and didn't want to do it in the tiny trashcan and then make the gym folks take it out.

I haven't read all the posts, but in response to #29, this Marines life was NOT wasted. It's a sacrifice in defense of the nation, whether you agree with the war or not. Remember that war is an extension of the government's foreign policy. Don't be so assuming as to declare any fallen warrior as "wasted." I'm sure his family is proud of all that he accomplished and you show great disrespect to Hansen, his family, and all those who serve by declaring his life "wasted."

'nuff said

Comment #487 - Posted by: B Rad at May 4, 2009 2:57 PM

Five rounds for time of:
#45 dumbell, 20 reps
20 Burpees
20 sit ups

24:09 min

Comment #488 - Posted by: pgsponge at May 4, 2009 3:11 PM

M/24/153 GregAwu

As rx'd - 4 rnds in 31 minutes (ran out of time).

Comment #489 - Posted by: Y. Zhou at May 4, 2009 3:37 PM

3 rounds

Comment #490 - Posted by: Jeff & Charity @ CFSnohomish at May 4, 2009 3:38 PM


As Rx'd:

Comment #491 - Posted by: Erik Fay at May 4, 2009 3:57 PM


50 jacks
10 pushup
5 pullup (assisted)
5 back ext (roman chair)
5 situp (roman chair)

55# dumbell instead of 2P KB
3 sets instead of 5

set 1 9:45
set 2 21:30
set 3 34:30

Comment #492 - Posted by: slowweak at May 4, 2009 3:59 PM

36:50 w/ a 35lb dumbbell for swings.

BP's were the hardest. That's where i lost all my time lol.

Comment #493 - Posted by: Will M. at May 4, 2009 4:11 PM

Had to use a swiss ball for GHD and 70# dumbell for swings.


Comment #494 - Posted by: TonyZ 25/M/175/5'10 at May 4, 2009 4:16 PM

3 rds as rx'd then set of 10 for all...terrible workout, thought i could die, 21:57

Comment #495 - Posted by: Caleb Martin at May 4, 2009 4:37 PM


Sub'd swiss ball GHD sit-ups


Comment #496 - Posted by: Bunn at May 4, 2009 4:38 PM

47:41 as rx'd

My back was sore in a bad way after elizabeth the other day, so I was kinda worried about doing the heavy DB swings. Held up, but it was a slow workout.

I'm soooo slow on burpees, but I love them!

Comment #497 - Posted by: john20_arkansas at May 4, 2009 4:42 PM


27:19 DNF 2 rounds plus kb swings

Scaled to brand x porch
3 rds
30 kb 1.5 pood (used 1.25 pood)
30 burpees
30 GHd SU

Comment #498 - Posted by: Sharon Miller at May 4, 2009 4:43 PM

Subbed physioball with feet anchored for GHD situps.

Comment #499 - Posted by: Matt Burritt at May 4, 2009 5:03 PM

38:45 w/ 1.5 pood substitution. No 2 pood KB, though I doubt I could have done with WOD with it anyway.

Comment #500 - Posted by: John Elstad at May 4, 2009 5:10 PM

Did this on 5/4 in honor of a fellow Marine.
S/F, SSgt. Fair winds and following seas.

As rx'd, 40:41.
1 - 6:47
2 - 8:01
3 - 8:27
4 - 8:45
5 - 8:39

GHD situp is cheap and made those very, very difficult. A worthy WoD for a fallen warrior.

Comment #501 - Posted by: Dale_Saran at May 4, 2009 5:26 PM


50# DB Swings, Otherwise as Rx'd.
In thy honour Hanson.

Comment #502 - Posted by: Julie F31/118/5'0" at May 4, 2009 5:47 PM

dont even want to post...pathertic showing...2 rds 21min ..

Comment #503 - Posted by: joe at May 4, 2009 6:08 PM

3 rounds in 27 minutes...subbed 55 lb dumbell

Comment #504 - Posted by: mpl at May 4, 2009 6:47 PM

Hollywood Beach - 5k - 30:39 - slow maybe from tabatas on Friday?

Comment #505 - Posted by: Dominic 31/M/5'10"/240 at May 4, 2009 6:58 PM


70lbs dumbbell swings in place of kettlebells

3 sets straight arm dumbbell rows 35lbs

Comment #506 - Posted by: jc at May 4, 2009 7:38 PM

had to post on this one...


all 5 rds

45# first 2 1/2 rds 40# last 2 1/2 rds
the rest rx'd

at last a hero wod that surpasses good ol' murph almost pukie'd- but not yet!

rest in peace hansen... let our sweat drown out all the tears!!!

Comment #507 - Posted by: chantel at May 4, 2009 7:46 PM

had to post on this one...


all 5 rds

45# first 2 1/2 rds 40# last 2 1/2 rds
the rest rx'd
Time- 48:38

at last a hero wod that surpasses good ol' murph almost pukie'd- but not yet!

rest in peace hansen... let our sweat drown out all the tears!!!

Comment #508 - Posted by: chantel at May 4, 2009 7:47 PM



3 rounds for time: 00:24:09

2 pood kb swings x 30
burpees x 30
ghd situps x 30

Comment #509 - Posted by: Anthony Rubino at May 4, 2009 7:49 PM

1/3 16:55

Comment #510 - Posted by: dbones at May 4, 2009 7:50 PM

This was the hardest prolonged workout ever!
Used 70lb. DB instead of 2 pood kettlebell
Otherwise as Rx'd:

Comment #511 - Posted by: Jake at May 4, 2009 8:02 PM

45 lb plate swings.
Parallel on situps.

Comment #512 - Posted by: Breacher M/34/6'3/240 at May 4, 2009 8:29 PM


70lb db for KB swing otherwise as rx'd


Definitely fitting for a hero wod that was grueling.

Much respect to S/Sgt Hansen for his brave sacrifice trying to keep others safe. RIP.

Comment #513 - Posted by: LMD_Mike at May 4, 2009 8:46 PM


had to push my daughter in a stroller for a 12k w/ the fam Sun so rested Sat instead. On monday did front squats at lunch and Hansen after work.

had to scale, subbed w/ 45lb swings and anchored sit-ups for 3 rounds. kudo's to all who did this as rx'd. i'm toast


Comment #514 - Posted by: liggy at May 4, 2009 9:57 PM


completed 3/5 rounds

1st set of kettle bell swings was with 40#
2nd and 3rd sets with 30#

Comment #515 - Posted by: Jibkat at May 4, 2009 10:26 PM


breakfast: run 4 miles = 29:30

over to VCF for the women's class
warm-up with some running and pull-ups, some indo board work, and then

500m row
21-15-9 of:
snatch drop (45# bb)
kbs (53# OH)
750m row
time = just under 10 minutes.... thanks Mike!

post: helped Rachel explain to her friend how super awesome gettin broke off @ VCF is!
and: hung out @ VCF for the inaugural 11am Monday class taught by Josh

warm-up with some handstand kick-ups, then overview of clean&jerk, then
30 x clean&jerk (2 hands ground to overhead anyhow)
used 113#
time = 4:24 (pr for this weight)

over to CF NoHo for 12:30 class; our athletes (my mom included) put some heavy weight overhead!
presses, push presses, push jerks galore. and the nite class did the same! and some folks got some sick numbers on their max pull-ups for our month of May max pull-up challenge. congrats to Leah for hittin 11 beautiful kipping pull-ups in a row! and Hilary; you're lookin so good and performing better and better every class; your progress is one o' those super encouraging aspects of my job; being a CF coach. keep up the great work my CFNoHo homies!!!

after nite class: the third and final WOD for today...
"Hansen" (modified)
5 rounds for time of:
30 x kb swing (1.5 pood [53#] to overhead)
30 x burpee (games standard)
30 x sit-ups (butterflied, unanchored)
time = 24:47

yeahhhh buddy!!

Comment #516 - Posted by: cleverhandz at May 4, 2009 10:56 PM


subbed GHD for anchored (abmat) situps
subbed 2 pood KB for 70# DB


RIP SSG Hansen.

Comment #517 - Posted by: NickR at May 5, 2009 2:22 AM

RIP SSG Hansen.

Weak showing on my part.

3 x 30 of:
50# DB Swings
Anchored situps (no bench in hotel)


Comment #518 - Posted by: jason_mackensie (30 5'11" 180) at May 5, 2009 4:03 AM

as Rxed

Comment #519 - Posted by: Adc (CrossFit Sydney) at May 5, 2009 4:33 AM

at 28 minutes I only had 3 rounds done.
Burpees are tough for me!

Comment #520 - Posted by: Danny Struck at May 5, 2009 5:39 AM


Comment #521 - Posted by: gunnar m/37/190/73" at May 5, 2009 5:58 AM

Anchored Sit Ups with ab mat.

This was the biggest mind F of anything I have done yet. After 2 rounds, I was not sure how I was going to finish 5.


Comment #522 - Posted by: tplamonte 31/m/5'6/165 at May 5, 2009 6:25 AM

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Not enough time. In 32 minutes did 2 rounds plus 30KBS, 25 burpees

Comment #523 - Posted by: blades at May 5, 2009 7:32 AM

God bless you, SSgt Hansen.

Semper Fi brother.

Comment #524 - Posted by: Lt Johnson at May 5, 2009 7:35 AM

RIP Daniel. Our deepest sympathy to his family.

Comment #525 - Posted by: Crossfit Everett at May 5, 2009 8:48 AM

44:10 as RX'd


RIP SSgt. Hansen

Comment #526 - Posted by: BrianG at May 5, 2009 9:01 AM


Used 45 lb. dumbell for swings- everything else as RX'd -- 45:10

Comment #527 - Posted by: Elise at May 5, 2009 10:33 AM

42:35 as R'xd.

That was the hardest WOD I have done yet.

-The Polish Rifle

Comment #528 - Posted by: the polish rifle at May 5, 2009 10:34 AM


Did the 1 pood KB (first time with anything more than 1/2 pood), and anchored abmat sit-ups. Burpees took me forever, felt like I was in slooow motion or underwater or something, couldn’t have done those suckers any faster if my life depended on it!
Felt like puking during rounds 4 and 5 and things were looking black around the edges, thought I'd black out.
46:37 definately room for improvement next time

Comment #529 - Posted by: Melinda at CrossFit Persevere at May 5, 2009 11:03 AM


Scaled as follows:
20 x 45# dumbell swings
20 x burpees
20 x incline sit-ups (middle setting)

Burpees really kicked my butt.

Comment #530 - Posted by: mwarb at May 5, 2009 11:21 AM


4 rds, 30 lb KBs

Comment #531 - Posted by: Doug at May 5, 2009 11:21 AM

My Thoughts go out to his brother. I worked and trained with him in Iraq. Very good family. Semper Fidelis Marine.

Comment #532 - Posted by: Andrew at May 5, 2009 11:48 AM


27:10 - Sub'd sit-ups for GH sit-ups. 15 reps of each X 5 rounds.

Comment #533 - Posted by: Draeger at May 5, 2009 12:13 PM

This was an ass kicker. Did only three rounds as rx'd in 32 minutes. Was running short on time today - had a 2pm appointment with the judge in traffic court.

Comment #534 - Posted by: clark at May 5, 2009 12:16 PM

Two rounds as rx'd:


Comment #535 - Posted by: Richie D. at May 5, 2009 12:44 PM


@ CrossFit All In ~ sub 1.5 pood ( it's what I got )perfect burpees, ghd's solid,


Comment #536 - Posted by: Mad Max at May 5, 2009 1:16 PM

Did 5 rounds for time

20 1.5pood kettlebell swings
20 GHD sit-ups (on a swiss ball, feet hooked under bench)
20 burpees

5:10 - 7:11 - 7:24 - 8:26 - 8:47
Total: 36:58

I got the order backwards on the sit-ups and burpees, oops.

Comment #537 - Posted by: MCWarsaw 24/m/6'/220 at May 5, 2009 1:57 PM

Did 40 regular sit ups instead of GHD's
WOW! Stopped after 10 sit ups in the third round but thought of Staff Sgt Hansen and kept going. That is the best motivation there is. Thanks to all who serve for us.

Comment #538 - Posted by: steve lafleur at May 5, 2009 2:22 PM

Gee Spotter.
I just read your post about naming WOD's after heros like Staff Sgt Hansen. Do you want to give WOD's a number? Read the bio of each hero and think about it while working out. I have a 17 year old son talking to a recruiter about signing up after high school. I listen to his reasons and am proud of his courage. He knows the risks and is willing to make any sacrifice for his beleifs. Are you the fanciful type person who feels due all comforts? Is there anything substantial in your character? Don't worry because people like Staff Sgt Hansen will protect and defend you.

Comment #539 - Posted by: steve lafleur at May 5, 2009 2:39 PM


36 min even. Rested way too much in burpees just pure laziness. I mean it sucked but could handle more

Comment #540 - Posted by: chad lindsey at May 5, 2009 2:40 PM

May God Bless Staff Sgt Hansen and his family. He gave his life to ensure the freedoms we all cherish. That is the ultimate test of sacrifice. Rest In Peace.
My workouts are nothing after reading this article.

Comment #541 - Posted by: KRIB at May 5, 2009 2:58 PM


3 rnds

Comment #542 - Posted by: shell at May 5, 2009 3:14 PM

RIP Viking Hansen (old danish name)

from Royal Life Guards Denmark

"Hansen Light"
Five rounds for time of:
2 pood Kettlebell swing, 20 reps
20 Burpees
20 Glute-ham sit-ups

Total: 16:32

Comment #543 - Posted by: Ole C. Knudsen at May 5, 2009 3:20 PM


I have an idea......let's stop doing burpees, just kidding. Anyway, I can't lift my arms and after yesterdays workout this was especially brutal. Thanks again for the butt whooping yall put on me today!

m 5'8 184 36

Comment #544 - Posted by: Mike Mortman at May 5, 2009 3:30 PM


JT and Griff 27min combined

Comment #545 - Posted by: Troy at May 5, 2009 3:38 PM

Subbed 70lb db swings, otherwise as RX. 34:39

Comment #546 - Posted by: R.Lee_Seattle at May 5, 2009 4:34 PM

sub'd 55# & 20 reps per set


Comment #547 - Posted by: David Musgrave M/22/5'9"/180 at May 5, 2009 5:19 PM


5 Rds
1 1/2 Pood KB Swings
30 Burpees
30 GHD Sit Ups


Comment #548 - Posted by: Ssscaler at May 5, 2009 5:20 PM

God bless...and Semper Fi

sub'd reg sit-ups


Comment #549 - Posted by: firedave at May 5, 2009 5:22 PM


Five rounds for time of:
2 pood Kettlebell swing, 30 reps SUB 70 pound dumbbell
30 Burpees
30 Glute-ham sit-ups


Comment #550 - Posted by: Louis Herrera 50 70" 182 at May 5, 2009 8:36 PM

30 kb swings (subbed 40# db)
30 burpees
20 GHD's
5 rounds

37:28 m/50/180#

Godspeed to you SSgt Hansen

Comment #551 - Posted by: Greg Taylor at May 5, 2009 8:44 PM

Bit behind

33:21 as Rx'ed


Comment #552 - Posted by: Jim at May 5, 2009 8:48 PM

sub 70# DB for KB
sit ups over swiss ball
All reps as Rx'd 38:16

RIP Sgt, Daniel Hansen

Comment #553 - Posted by: Brad 33/m/205/74" at May 5, 2009 9:24 PM

75min 39 sec RX'd. Time sucked, and I wanted to quit but didn't. I kept thinking that I am alive and have the opportunity to do this because of heroes like Hansen. RIP Brother.

Comment #554 - Posted by: Joe 50/m/215/70"" at May 5, 2009 10:56 PM


Comment #555 - Posted by: ferb44 at May 6, 2009 4:19 AM

4 rounds, 25kg db = 23min28

Comment #556 - Posted by: Tamas at May 6, 2009 4:35 AM


Used 2 pood KB but modified GHD sit-ups. First two rounds were done using a back extension, the last three rounds I used a stability ball with my feet wedged under a bench. I touched the ground with my hand behind my head whne using both stations.

Time was 35:52

RIP SSgt Hansen. Thank you for your service.

Comment #557 - Posted by: BrianG at May 6, 2009 5:33 AM


1 pood kb
unanchored sit-ups

Comment #558 - Posted by: xc_riding_dc at May 6, 2009 5:52 AM

40.04 rough one

Not good at Burpees

Comment #559 - Posted by: Rosie in Atl at May 6, 2009 5:54 AM


20 reps, 5 rds, 1 pood


Comment #560 - Posted by: Laura Kurth at May 6, 2009 6:05 AM


Sub 55lb dbs

Comment #561 - Posted by: bearcat m/41/206 at May 6, 2009 6:45 AM

sub 1 pood

RIP, Devil Dog

Comment #562 - Posted by: Spider Chick at May 6, 2009 7:22 AM

scaled 'Hansen' to 1 pood KBSs

Comment #563 - Posted by: JENNY O. 38F/132# at May 6, 2009 7:57 AM

Scaled to 35lb dumbbell for swings and 20 reps for all exercises instead of 30.

Five rounds for time of:
35lb dumbbell swing, 20 reps
20 Burpees
20 Glute-ham sit-ups


Comment #564 - Posted by: JrJordan at May 6, 2009 9:12 AM

completed as rx'd, I don't know what our final time was but it was some time between utter exhaustion and heart failure. This one knocked the crap out of me. I think I could have scaled the weight rather than using the full 2 pood.

Comment #565 - Posted by: Jamie M/30/175/5'11" at May 6, 2009 11:44 AM

Comment #61 Geespotter
Are you kidding me?......To celebrate / remember these Heroes by completing a WOD named after them is the least we can do.....To see a picture of them on CNN or other media has much less meaning......than to give a fraction of your time, sweat, and has much deeper meaning. Each time I hit the Murph I remember his story and sacrifice....It pushes me harder.........It really bothers me when idiots post such ignorant statements....I just couldn't ignore it this time
I will honor you today Staff Sgt Daniel Hansen

Comment #566 - Posted by: Kevin Penner M/40/190lb at May 6, 2009 11:58 AM



time: 47:56
kb weight: 45lb

My WOD Log on

Comment #567 - Posted by: Will Fox at May 6, 2009 12:55 PM

1st time Hansen. GREAT WOD!! I will get better at burpees soon....

60#DB/25/30 21:45
60#DB/20/30 29:15
60#DB/20/30 39:47

KB swings and burpees will take you to the next level. I should have been doing them 15 years ago....

Comment #568 - Posted by: Bama Jim - M/40/6'4"/203 at May 6, 2009 12:57 PM


1. round 2 pood 30 reps
2.and 3. round 1,5 pood 30 reps
- burpees 20 reps 3 rounds
- sit-ups 30 reps 3 rounds

1 hour before wod i've done agility training that was real hard

Comment #569 - Posted by: gepeto at May 6, 2009 2:39 PM

4 rounds ran out of time... 38:42 damn tough, as rx'd except regular situps.

Comment #570 - Posted by: scubasteve 37 170 at May 6, 2009 4:09 PM

My thoughts and prayers are with the Hansen family. RIP Brother.

Rx 30:49

Comment #571 - Posted by: Bill at May 6, 2009 4:18 PM

Hansen: w/75# db swings - 35:41 ....humbled to say the least.

RIP SSGT Hanesen. God bless you and your family

Comment #572 - Posted by: RLPack M/5'9/173# 28 y/o at May 6, 2009 6:20 PM

45lb db swings
15 burpees
30 situps

Comment #573 - Posted by: homerba at May 6, 2009 7:19 PM

-Completed 2 rounds, shoulders very sore from previous workouts
-Did 10 glut-ham sit-ups/round

Comment #574 - Posted by: fishnhat at May 6, 2009 8:09 PM

BRUTAL. sub 65lb dumbell. all else as rx'd
50:35 M/5'6"/165/32
did i mention it was BRUTAL

Comment #575 - Posted by: charlie at May 6, 2009 8:31 PM

As rx'd


Comment #576 - Posted by: AndrewE at May 6, 2009 8:33 PM

37:07 as rx'd

Comment #577 - Posted by: Deli at May 6, 2009 11:44 PM


Comment #578 - Posted by: JD at May 7, 2009 4:26 AM


Did 10 sets of 15 reps with each. Subed theraball ab crunches and did 2 35# dumbbells b/c didn't have a 70# for swings. I thought I was in decent shape but this one brought me to my knees. Also pushup burpees on all but 2 sets.

Comment #579 - Posted by: Bells 36/6"1"/210 at May 7, 2009 7:52 AM

3 rds (subbed anchored situps on the floor):


Convinced myself that I had to get to work. Definitely finishing this next time. Closest to pukie I've gotten in a while.

Comment #580 - Posted by: tgremillion at May 7, 2009 9:07 AM

In honor...

Anyone who could do this Rx'd you did an amazing job!
Mod (15 reps- 50#/10burps/10SUs)
2:58 burpees are wrecking me
4:08 SUs are two at a time
4:48 (nothing left)
3:39 (trying to sub 4 min)
17:52 Total (143avg/167max)

Between PUs and Burpees I have some huge goats to conquer.

Comment #581 - Posted by: Phoenix at May 7, 2009 9:57 AM

Sub'd in 1.5 pd KB. GHD sit ups with bench and feet anchored under smith machine bar.

WOD: 24:43


Comment #582 - Posted by: Mike Honcho M/30/5'10"/180 at May 7, 2009 12:10 PM

I've been Crossfitting for two months now and reading the posts here religiously to give me a 'feel' for what to do and what times don't suck. So thank you all for you help, even though you didn't know you were giving it!

'Hansen' Time 44:02

Did 2 pood for the first 2 rounds, then dropped to 1.5 for the last three. Everything else as RXd. Tough as hell workout, but worth it in heart to Hansen and his family. Thank you!

Comment #583 - Posted by: Jen F/40/5'4"/150 at May 7, 2009 12:49 PM

1 round = 2 pood
4 rounds = 1.5 pood

Comment #584 - Posted by: PIM at May 7, 2009 1:09 PM

Dan the man was a machine, just so everyone is aware of that..This workout wouldn't have lived up to his expectations...we're going to miss you brother..
Live free or die; death is not the worst of evils~

Comment #585 - Posted by: Derik at May 7, 2009 1:18 PM

I kind of regret subbing this down now

30 x 20kg DB raise
30 Burpees
30 Anchored Sit ups


almost as much pain as I have encountered in a crossfit workout. Can't imagine how much tougher it would be with GHD and the proper weight KB

Comment #586 - Posted by: nick sydney m/37/6ft/185 at May 7, 2009 4:47 PM

Dan, 46:09, I know you would have smoked me by about 20 minutes. After round two I had break it down into 30 kb swings, 10 and 10, 10 and 10, 10 and 10. I could hear you the whole time, "come on old man". I thought I was going to pass out on roung 4, but just kept going. We miss you greatly around here. God Bless. Top.

Comment #587 - Posted by: Todd Corbinh at May 7, 2009 4:48 PM

30 x 26lb kb raise
30 burpees
30 decline sit ups

Hansen time 25.09

Bryan M/44/6ft/210

Comment #588 - Posted by: Bryan Johnson at May 7, 2009 4:58 PM

Dan Hansen AKA The Machine AKA Captain America-

I wish this workout could do you justice. I used to hate rolling with you because after you repeatedly kicked my ass, you'd move on to someone else so you could get a good workout in, then bust my chops about it later. Off to do my 'Hansen' with pride. Rest in peace brother, see you soon


Comment #589 - Posted by: Ed at May 7, 2009 5:43 PM

5 rds for time

30 kb swings 1.5 pd.
30 burpees
20 ghd situps

STINKER'S QUOTE OF THE DAY in the middle of this workout: "THIS ONE IS A TOUGH ONE" love them quotes baby...woohoooo!!!

RIP Staff Sgt Daniel will be missed!

Comment #590 - Posted by: al deezy (32m-155) at May 7, 2009 6:56 PM

substituted 1 1/2 pood (55lbs) for swings and only did 3 rounds.
End of round times:

Comment #591 - Posted by: Strohs M/47/6'/182 at May 7, 2009 7:07 PM


1.5pood KB swings
20 GHD situps


^^^^correction to the quote, "this is a tough one - *gasp*"

Comment #592 - Posted by: stinker [27/m/165#] at May 7, 2009 7:26 PM

That was brutal! Only managed 3 rounds in the time I had but that damn near finished me off.

Subbed 27.5kg (1.72 pood) dumbbell swings and inclined situps for the GHSUs.


Comment #593 - Posted by: JonK at May 8, 2009 4:22 AM

3 Rounds
30 reps 70lb KB
30 Burpees
30 Abmat butterfly situps
Time 25:15

I am sorry but i just couldn't finish this WOD. 1st time quitting on WOD since i started working out with a group. No one in our box was able to compelete this WOD as rx'ed. This is a great and scary WOD. Next time..

Comment #594 - Posted by: Rbyrn@Crossfit Myrtle Beach at May 8, 2009 5:51 AM

Sorry I did 3 complete rounds in the time i posted above.


Comment #595 - Posted by: Rbyrn@Crossfit Myrtle Beach at May 8, 2009 5:52 AM


As Rx'd 39:54

Comment #596 - Posted by: Bong Bong at May 8, 2009 7:54 AM


Scaled back

35# KB 30 reps
10 GHR (first time doing these)
20 Burpees


Was pretty tough as I did it, can't imagine what my time would have been if done as Rx'ed. Burpees still toughest part.

Comment #597 - Posted by: EREK at May 8, 2009 8:57 AM

41:23 with 1.5 pood swings. They kicked my butt and slowed me down tons. Just needed to get through it today...not mentally in the game today.

Comment #598 - Posted by: Mary Ann at May 8, 2009 9:18 AM

Crossfit warmup followed by WOD as rx'd except I substituted a 45 lb barbell plate for the kettlebell.



Comment #599 - Posted by: Karsk (55 M 5'9" 185lbs) at May 8, 2009 10:29 AM


3 rounds for the sake of time.

70# DB instead of KB


Comment #600 - Posted by: AaronV at May 8, 2009 10:54 AM

This one got in my head real bad and psyched me out. Around round 2 I was starting to think I'd never finish, but I did. 47:41 I think.

Comment #601 - Posted by: John Heins/25/m/CrossFit Fort Meade/5'11"/182 at May 8, 2009 11:42 AM


27:30 (1 pood KB, regular situps)

Comment #602 - Posted by: thetimmy at May 8, 2009 12:59 PM

47.5 swings
15 burpees
30 situps

Comment #603 - Posted by: Zim at May 8, 2009 2:02 PM

Pretty much as rx'd. Did ghetto makeshift GHDs for rounds 1-3, then my back wasn't liking it so i finished the last 2 rounds with anchored sit-ups, hands-on-head.
1- 5:35
2- 7:00
3- 7:50
4- 7:25
5- 6:40


Comment #604 - Posted by: soccerman/23/182/6' at May 8, 2009 3:42 PM

21/m/6'2"/195 lbs

As Rx'd:

Probably one of the toughest workouts I've ever done.

Comment #605 - Posted by: J.Hard at May 8, 2009 5:39 PM


My Dad whimped out and skipped this workout - he said something about rhabdo and calling an ambulance..... It sounded like a good challenge to me so I did the following:

5 rounds:
Kettlebell Swings, 45 lbs, 30 reps
Burpees, 30 reps
Sit Ups, 30 reps


I will be praying for Hansen's family.

Comment #606 - Posted by: Luke C at May 8, 2009 5:48 PM

Rx'd cfc
3rds 20lb vest-19:10
last two without- total 31:34

Comment #607 - Posted by: SAJ 175/m/30 at May 9, 2009 5:43 AM


70lb db

tore hand on last round of swings -- had to walk to lockerroom to get gloves.

Comment #608 - Posted by: kunkle at May 9, 2009 6:44 AM


1 pood KB Swing, 30 reps
30 Burpees
30 Sit-ups


Comment #609 - Posted by: thetimmy at May 9, 2009 6:46 AM

as rx'd for 3 rounds:


Comment #610 - Posted by: MikeyPaul - m/27/5.8/175 at May 9, 2009 10:30 AM

WU + 400m run
Used 62.5# KB (heaviest available)

Comment #611 - Posted by: RB at May 9, 2009 5:28 PM


1:06.17 Sub'd back ex for GHSU.

Comment #612 - Posted by: tommykrackcorn at May 9, 2009 7:43 PM

* only completed 3 rounds
* 40# KB
* 1st WOD in a week due to back and shoulder injury.

Comment #613 - Posted by: nicdeep at May 10, 2009 9:22 AM


Played soccer instead.

Comment #614 - Posted by: JT at May 10, 2009 5:38 PM



Comment #615 - Posted by: perry at May 10, 2009 6:58 PM

40:00 I needed to push myself more I suppose. Used a wood log instead of a dumbell. my guess is it weighed 40 lbs.

Comment #616 - Posted by: Mark Perrault at May 11, 2009 8:48 AM

OH MY GOD!!!! This sucked sooooooo bad.
I dont know if anyone else knows this or not, but burpees suck :)
they totally killed me after just the first rnd.

I subbed a 24kilo (52lb) KB instead of rxd.
other than the sub did as RXd


Comment #617 - Posted by: Big-T (M/5'2"/155/25yo) at May 11, 2009 9:00 AM


Five rounds for time of:
2 pood Kettlebell swing, 15 reps
15 Burpees
15 Sub'd sit-ups


Comment #618 - Posted by: RayP at May 11, 2009 9:16 AM

Jennie: 27 F 165# 5'9"
Five rounds for time of:
1 1/2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Time= 1 hour 17 min (worst w/o ever)

Comment #619 - Posted by: JennieLee at May 11, 2009 12:11 PM

sub'd modified Angie with leg lifts instead of sit-ups

Comment #620 - Posted by: Lance 26/M/69in/186lbs at May 11, 2009 1:24 PM

2 rounds in 30 minutes

Comment #621 - Posted by: EdC at May 11, 2009 4:09 PM

55 lb dumbbell swings
incline bench sit-ups at shallow setting

Comment #622 - Posted by: David Burns at May 11, 2009 6:11 PM

The Reverend: M/31/195

home gym:
subbed 52 1/2 lb dumbbell
abmat straightlegged situps with arms overhead


Comment #623 - Posted by: matt at May 11, 2009 6:44 PM

32kg kb
as rx'd

TIME - 56:30(PR)

Comment #624 - Posted by: smithwick's at May 11, 2009 7:52 PM

"HANSEN" 33:06

Comment #625 - Posted by: COURTICE DP M/30/150 at May 12, 2009 10:12 AM

47:39 using 52.5# DB;
situps across bench w/ feet between two bars going at least to parallel; using hands for assistance on last 40-50

Comment #626 - Posted by: rjg26 M/27/6'/177lb at May 12, 2009 5:36 PM

5 rounds for time:
55# dumbbell swing, 20 reps
20 burpees
20 regular situps

This workout kicked my butt!! I hate burpees!


Comment #627 - Posted by: Brandon at May 12, 2009 7:20 PM

as rx'd:


Comment #628 - Posted by: Zeb G at May 13, 2009 5:43 AM

See you at the top Sgt Hansen.

36.43. 1 pood. ouch.

Comment #629 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at May 13, 2009 8:56 AM

By the way did situps on the incline bench.

Comment #630 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at May 13, 2009 8:59 AM


CFWU - 3. Reg reps. Superman. No Burgener.
Only 15 each exercise on 4th round.
Burpees a little better today. Keep feet wider at bottom pushup position. Keep lower back tight, esp at squat position.
Swings not too bad.
GHDs - somewhat sore next couple of days. Fuller extension on way back keeps lower back from hurting.

Comment #631 - Posted by: jrm at May 13, 2009 7:15 PM

Condolences to the family of Marine Staff Sgt Daniel Hansen. Thanks to those who stand and pay the ultimate price for our freedom. God Speed.

With respect: As Rx’d. 51:16

Comment #632 - Posted by: denob at May 13, 2009 8:13 PM

Quick warm-up

20 x 5


Comment #633 - Posted by: Speedster at May 14, 2009 9:38 AM

good/ tough workout, i really felt this one after i was done. haven't done a work out that has taken me more than 30mins in a while:

55lb kb(russian)swing
30 burpee
incline sit up

Comment #634 - Posted by: mike mcgee at May 14, 2009 12:05 PM

1.5 pood kbs, all else as rx'd: 32:51. Tough!

Comment #635 - Posted by: Joel B. at May 14, 2009 12:51 PM

RIP SSGT Hansen and thank you for your bravery, sacrifice and service.

Semper Fi, brother

Gil Cureau USMC 1983-86

Comment #636 - Posted by: Gil at May 14, 2009 2:22 PM

Scaled down to 3 rounds, also had to use a make-shift GHD with a swiss-ball and a plate to anchor my feet.


Comment #637 - Posted by: Cody in GJ (M/30/6'2"/280) at May 14, 2009 2:38 PM

3 Rounds

Comment #638 - Posted by: Kyle at May 15, 2009 10:31 AM

after warmup + stretch

3 rds
20 reps each
70 lb db sw

16 minutes

wish i had time+ energy to do the full one

Comment #639 - Posted by: Gundy at May 15, 2009 1:42 PM

34 yom 204 lbs.

4 rounds
1.5 pood and medicine ball situps

Comment #640 - Posted by: kgw at May 16, 2009 11:04 AM

as rx'd @ Hitters: 44:14

Comment #641 - Posted by: EM at May 19, 2009 1:26 PM


#60 db swings
su on slant board

Comment #642 - Posted by: DT Caywood M/48/6'/185 at May 24, 2009 5:16 AM

scaled to 3 rounds and used a 1.5 pood kb.


Comment #643 - Posted by: Mixtli at May 24, 2009 10:52 PM

3 rds as RX'd
--left knee still hurts from marathon 4 days ago. burpees put too much pressure on it

Comment #644 - Posted by: ac at May 29, 2009 3:12 PM

Very tough for me. Really had planned on stopping after the 3rd round. But pressed on and I completed it in 40:15.
Used db for kettle bell swings. Used 45# on rounds 1 & 2, used 25# on 3, 4, & 5. Not confident yet winging more than 45#( plus that is the heaviest I have).

Comment #645 - Posted by: MattD at May 29, 2009 9:31 PM

Meyer 56:20 as Rx'd
72 lb kb swings

Comment #646 - Posted by: Meyer at June 19, 2009 1:01 PM



last round of sit ups regular, lower back felt quite weak

Comment #647 - Posted by: moglee at July 5, 2009 4:52 PM


1.5 pood kb
unanchored sit-ups

Comment #648 - Posted by: dcyn at August 16, 2009 9:39 PM

at rx 22:36

Comment #649 - Posted by: mark m/24/74"/198# at August 29, 2009 8:00 AM

as a family member of Daniel, Thank you for honoring him in every way you can. Thank you for remembering. I personally appreciate reading all the comments.

I still miss him so very much.

May his life and this workout inspire you to excellence.

Comment #650 - Posted by: cousin at April 17, 2010 10:47 AM

My body is fail right now.

"Strength and honor"

Comment #651 - Posted by: Jeff at April 19, 2010 11:49 AM

30:45 as rx'd
This one kills

I have now a hard workday ahead of me..

Comment #652 - Posted by: Andreé swe at April 20, 2010 4:49 AM

8 AM workout
3 rounds only
first whit 2 poods
second and third 1 1/2 poods
Très humide et chaud

Comment #653 - Posted by: Seb H at May 3, 2010 6:41 AM

3 rounds only
first with 1 1/2 poods
second and third with 1 pood
replace GHD sit-up by bar rowing 95 lbs

Comment #654 - Posted by: bell at May 3, 2010 2:13 PM


Comment #655 - Posted by: santosh kumar gond at September 26, 2010 10:42 PM

Performed this wod at 29 street crossfit miami, Fl

Comment #656 - Posted by: Ralph at February 6, 2011 5:55 AM

16kg kb
Rest is RX'd
Time - 44:22

Comment #657 - Posted by: Barbara -f/38/5'4"/135 at December 22, 2011 10:52 AM

Fun WOD. Did alot better than I thought I would. 27:53 RX'd GHD sit-ups were killer :)

Comment #658 - Posted by: Jason H. 22 / M / 148 / 5'8" at December 24, 2011 2:22 PM

Buy-in: 800m run. Easy pace, didn't time it.

As rx'd, 35:44.

One of the tougher hero WODs I've done. 5 rounds doesn't sound so bad, but 150 reps sneaks up on you. Swings were brutal...made burpees extra nasty. GHDs were the bright spot. I tried not to go "too hard" on this one, but I was laid out pretty good afterward...I guess we'll see over the weekend if I succeeded or not!

Cash-out: 800m run. 5 minutes of really slow jogging. Whole body was tight.

Comment #659 - Posted by: Mel/39m/5'10"/175 at August 10, 2012 2:47 PM

30.04. 24kg and butterfly sits.

Comment #660 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at February 23, 2013 7:34 PM

34:43 as RX


Comment #661 - Posted by: Daddioh at April 22, 2014 7:55 AM
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