Explain overhead walk please.

God Bless Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II.

overhead walk?
god bless paul rizzo.

Put the weight overhead and walk.

RE: Overhead Walk...I'm guessing, and this is just a shot in the dark, that you put the weight overhead and....walk?

lol - I thought you were joking with that question!!!!

I will have my clients do a modified version of this tomorrow

My thoughts and prayers with his family and fiancé.

Mike #5, now I know you didn't mean anything by your cliche of choice, but really? c'mon!

either way, any ideas for a sub? i have to do this at a globo gym in the peak hours with no bumper plates in the with the extremely high chance i will at some point drop the weight. any smart suggestions?

Nice WOD, RIP Sciullo. Overhead walk sub please! I really dont want to do that at the base GLOBO.

I would suggest just lightening the load instead of changing the move completely.

Hey guys, I have a friend from high school who is enlisting in the Navy to become a Navy Seal. We wrestled together and he was just a beast. I know the guy has what it takes to make it through, but I want to know what are some skills, maybe underwater, workouts, or types of fitness he could work on so that he would be better prepared when he gets there. Any suggestions would be great.

CrossFit Confluence honored Paul on April 5 with “Badge Number 4179″:

9 rounds for time:
4 Pull-ups (Hanging because Paul hated to Kip)
1 Deadlift 275/185
7 Burpees
9 Double Unders
Run 100m

I proudly wear the scars of the missed DUs on my legs today. God bless Paul and his family.

@ #13 Clayton--

Look at sealfit.com

my thoughts are with paul's, and stephen's and eric's, friends and family. what a terrible tragedy. thank you for your incredible service.

My thoughts are with Paul's family. Thank you for your service and your sacrafice. In honor of Paul I think I will do CrossFit Confluence's "Badge Number 4179" tomorrow and the main page "Paul", next week (I usually work a week behind the main site)

I didn't know if the Overhead walk is supposed to be held above the head like an OHS (which would make sense, but is just way too much weight for me) or if you can put the weight on your back like a back squat and walk?

#11
Let's not be insulting to others with questions. Just because it makes sense to you doesn't mean it will for somebody else...ie someone new to crossfit. God bless you Paul and for your years of serving us!

@ comment 14 Diane. I like that one better than subbing something for the over head walk. It will be alot of walking around at the globo gym but I think it will work. Thanks for the help.

jesus. have a read through the linked article detailing the story of the response call. Thats absolutely insane.

very thankful to be living in a safe place...

Check this out:
http://www.timesfreepress.com/news/2010/mar/30/video-cleveland-man-sheds-115-pounds-join-marine-c/

This kid used Crossfit to get in shape for the Marines!

Paul,
Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen.

Holy Smokes! I just read the memorial about Officer Scuillo. That is really disturbing story. Rest in Peace Officers Scuillo, Kelly and Mayhle.

Four years ago Paul joined us at CrossFit Pittsburgh as he was preparing to attend the Police Academy. He was as amazing an athlete as he was a human being. Every member at our gym loved him. Paul always shared a kind word and a smile. The day he was killed was devastating to us all. We will forever miss him but we will cherish the opportunity we had to call him our friend.

Together, Lisa, CrossFit KOP and CrossFit Pittsburgh worked to create the WOD "Badge 4179" in his honor. We feel privileged that Head quarters would honor our friend with this Hero workout.
Bloomfield, while serving his community as a Pittsburgh Police Officer in the profession he loved tragically lost his life in the line of duty along side two of his fellow officers; Stephen J. Mayhle and Eric Kelly on Saturday, April 4, 2009. Beloved son of Paul "Max" and Julia "Sue" Sciullo; loving brother of Laura and Eric Zahren and Julia Mullen; cherished uncle of David Mullen, Luke, Anna and Mark Zahren; devoted nephew of Herman and Mariann Isaak, Margaret "Peggy" Sciullo, Grace Isaak, Ruth and Mike Close, Ralph Garrison, Linda and Jack DiMartini, Carmella and Rich Zielinski, the late William "Bimbo" Sciullo, Laura Sciullo, and Patricia Garrison; beloved friend of Lisa Esposto; also survived by numerous loving cousins.

RIP and thank you for your sacrifice, Officer Scuillo.

So I went to a “globo gym” for the first time tonight to do a WOD. Long story, but anyway. I get through the paperwork and the guy says:

“A few gym rules. Number one, no grunting. Two, no dropping weights. Three, put the weights away when you’re done.”

So, I have to be quiet, don’t do anything too hard, and clean up after myself. one out of three ain’t bad, I guess. I didn’t have the heart to tell him that where I come from, we turn up the music so loud we can’t hear the screams.

I went to the corner, away from the pretty people and the Ab Rollers, and found a couple bars, a stack of bumpers, and a couple kettlebells (never used).

With that being said, the WOD for today…
SP 5 x 3 and 1 x 12
then
5 rounds

3 BS @225
5 HPC @ 135
7 Swings 1 pood
9 Pushups

8:36

and I didn’t grunt or drop anything.

My condolences to Paul's family and Lisa. I will give this absolutely everything I've got in his honor. A true hero.

26m/5'10/163lbs

had to sub 155# for OH walk
rest was Rx'd

24:34....
knees to elbows took the longest and OH walk was down a sloped driveway halfway and of course up the sloped driveway back... this was a lot harder than it looks on paper

#8 Gleason- no, of course I didn't pick that cliche' on purpose. I didn't even think about it until you'd pointed it out. Thanks for letting me know how insensitive I am. Sheesh.

My condolences to the family on their loss, I truly meant no disrespect, if that's how it was taken.

Thanks for your service!
This WOD is going to be a beast!

too bad the dirtbag who murdered this officer lived. I would like to have seen his body displayed on a pike in Stanton Heights

Fair winds and following seas on your journey warrior!

comment 25- luke. love it. "where i come from we turn up the music so loud we can’t hear the screams"-- maybe me and u r from the same place :)

train in a college gym where no powerlifting is rule #1. Lucky for me- I bring the trainers brownies :)

Gotta crossfit :)

whoops! They misspelled it and it was supposed to be under-head... just kidding.

I just read the story myself. R.I.P. Paul

R.I.P. Paul.

God Bless Paul as well as the other officers who were with him.

Paulie, my bro I wad with u two days before u were taken away from us I think of u everyday and I will especially every step of the way during this wod . Miss u bro.

Paulie, my bro I wad with u two days before u were taken away from us I think of u everyday and I will especially every step of the way during this wod . Miss u bro.

@Clayton:

You cannot fully prepare for what you will encounter at BUDS. Certainly do not prepare for the minimum requirements. Work on endurance rather than weights and be VERY comfortable in the water--not just swimming, but functioning underwater while being bound and attacked--and in the cold. You will run about 2 miles to and from breakfast/lunch/dinner in addition to all the running you do. While it is physically demanding, the mental part is the hardest aspect. Be prepared to get about 4 hours of interrupted sleep at best over the course of hell week and have hallucinations while paddling your boat around the bay.

God bless Officer Scuillo and all his loved ones. Please God protect our brothers who protect us.

I would be honored to do this one after my Police Commission fitness test tomorrow. Perfect timing fot this hero workout.

I attended the Pittsburgh Police Academy with Paul, worked with him, and considered him a very close and dear friend. He introduced me to crossfit and your style of workouts which I have continued to do for just about 2 years now. I know he is honored to have this and the "Badge #4179" workout named after him.

I'll proudly do this one in Austin, TX tomorrow in honor of this hero's memory. Love to his family, fiancé, and box.

Went to Duquesne a few years behind Paul and had a few friends in common. Will rock this one tomorrow at Crossfit NYC in his honor.

Sorry to go political on here I apologize in advance I remember when this hit the news and the 3 cops were gunned down by the coward who was afraid of his guns being taken by the new government which was a lie he said he had it on the radio, as responsible human beings, cross-fitters and citizens please we may disagree but please lets not spread hate, lies and violence just because we disagree politically. Let us not create an atmosphere of hate based on no facts so we can minimize the society losing such fine young men like these 3 cops R.I.P!!!

Please read the entire story about Paul....my thoughts and prayers are with the families of all 3 Officers killed in the line of duty.
We can never truly appreciate the heroic and selfless acts our police officers provide to us every single day, until a story touches your heart like this one.
God bless the families of 3 men that gave their lives to protect.
7 years ago, my brother, a State Trooper in CO, was shot 4 times during a routine traffic stop, he was severely wounded and left on the side of the road...after a long battle he survived and recovered. But because of him, the shooter was arrested and sentenced.
Obviously this story touched me on a personal level, and even now the man I love is a police officer in a major city loaded with crime....I pray for his safety, and am reassured that his crossfitting has made him stronger, tougher, healthier and faster.
God bless all our 0fficers, cherish them as one of your own.

Overhead walk: I've done these before just for fun. I did them with a regular push press to lockout and then walk it like a farmers walk. I did mine where I turned around too which is real hard on the core. I'm assuming for this WOD its probably a snatch grip to keep in tune with training for the snatch.

Start easy and test these out as there is way more front to back stability needed. They are intense and fun as hell though. If you like farmer walks these will be right up your alley.

I remember Paul counting reps for me on both the filthy fifty and fran. I think I begged him to let me cheat. He would have destroyed me at this workout. Tomorrow I'm doing it for you man.

Paul was a good friend and fellow crossfitter at Crossfit Pitsburgh. There are not enough words to describe what a WONDERFUL person and athlete he was. My love goes out to Pauls family and Lisa. Thank You Paul for your friendship and service. Thank God for people like Paul and his fellow officers

Paul was a good friend and an AMAZING athlete at Crossfit Pittsburgh. I can still see him doing dead hang pull ups and cooling down with a clean towl around his neack. My love goes out to his family and Lisa. Thank God for people like Paul and his fellow officers. Paul is missed greatly at our box and in the cily of Pittsburgh.

32:43 Great WOD for a Great MAN. Thanks for your sacrifice Paul.

M/35/69"/165

Scaled over head walk to 135#

37:15

KTE was the hardest.

Thoughts and support to Paul's family/friends

RIP Officer Scuillo. Thanks CrossFit

m/44/185

scaled 140lbs

36:06

Idea:
A public CrossFit'r Profile Page
It’s kind of like facebook, but in a Crossfit setting you can link friends from your gym and others from the CrossFit community. You can post new WODs and your times.

I know there is a "beyond the White board" but, I don’t know if there is something out there like this, but I got the idea because of all the information of WODs based on fallen heros. There are always friends and family posting messages of how great of people they are and I would like the opportunity to get to know more Crossfit'rs.

Possible Names:
Crossfit Family
Planet Crossfit
We CrossFit
CrossFit Ties
Family Under the Bar
CrossFit Together
You, Me, CrossFit

Please sent ideas or comments to my posted email, thanks CrossFit'rs.

RIP Officer Scuillo.

I know it's not the same but i'm going to sub the OHW for Farmers Walk. Love this site!

'Paul' scaled to 135lb
Time=39.23

I can't figure out how to kip the k2e. I always spend ages doing them. 1st time doing overhead walk. Tough but enjoyed it for being something different.

26/m/5'11"/213ish
25:54 rx'd...thanks to all who serve and your many sacrifices

subbed tuck jump and scaled to 135lb and knees "almost" to elbows:

38:48

33/m/165

subbed 3 rounds of 100 singles, 35 k2elbows, and 115lbs over head 20 yard walk 22:24

Paulie,
Every day I think how luck I was to have had you in my life. You are my greatest teacher. I was lucky to have known you and be loved by you. Until we meet again, "sweet dreams".

To the Crossfit community,
Thank you all for the kind words, thoughts and prayers during this difficult tragedy. Thank you for supporting the "4179" fundraiser and donating to the Fighting 5th fallen heroes families.

‘Don’t feel sorry for the heroes. They knew what they were doing. Feel joy in knowing that we live in a world where men are on guard, willing to lay down their lives for us each and every day. Simply honor these men by thinking of them. Through our thoughts, and through the continuation of CrossFit's Hero workouts, their memory will never die.’

Scaled to 40kgs oh-walk.
26:49

I have been slacking off lately, time to take a week off soon.

M/29/145lb/5'6"

scaled walking weight to 115lb (rd 1-2), 125lb (rd 3-4), 135lb (rd 5)

approx 32:00 - hit the wrong button on my watch at the end

Paul"

The Porch
Five rounds for time of
50 Double unders (subd tuck jumps)
35 Knees to elbows
135 pound Overhead walk, 20 yards

Time: 21:39

rx'd 25:49

bw 165

subbed power cleans
75x5
80x5
100x5

100 single unders
1st round 35 kte, next 4rounds 35 leg raises (tendinitis in finger)
135# overhead walk 20 yards

13:55:07

I knew Paul only a year or so before this happened. He was an incredible guy, always had a smile on his face and made you feel good know matter what. We worked out together at Crossfit Pittsburgh the day before this happened. My heart goes out to his family. God Speed

Paul- Rest in the arms of the angels brother, we'll take it from here.

"Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always, even death itself.
The question remains: What is worth defending? What is worth dying for? What is worth living for?"

- William J. Bennett

29:52 with 115 lb. overhead

m/42/5'6"/145

sub tuck jumps, 135 overhead walk

24:48

25:56

still suck at double-unders but occasionally get 5 in a row, mostly have to do one single to every double. knee to elbow is more of a knee to chest..think i'm still weak from having a baby 7 months ago. scaled overhead weight to 60 lbs cause i'm not so bold to be stupid about my abilities! got some crazy looks in the gym and funny thing is..i kinda like that! awesome workout!

#12 refer to one of many books written by ex-SEALs regarding training for BUDS:

http://www.amazon.com/exec/obidos/ASIN/1578260604/flightplannin-20

All LEO's are one big family, "When one falls, We all stand up." Thank You my brother Paul, your sacrifice will be remembered. My prayers are with the family.

Rx'd
17:41

shoulders burn bad on the 2x unders and those K2E get tough

good WOD, I liked it!

5 rounds. 100 Single-unders, alternating 17/18 knee to elbow, 95lb overhead walk.
36:25

RIP Paul.

To his family~may time do for you what no words can.

As rx'd for women

135# overhead walk **NOTE~ I took the bar from a rack and push jerked it to walk..did not clean from the ground.

TIME: 25:51

As rxd
28:00

Scaled

50 Double Unders
35 reg situps
95# Overhead walk

135 was a good weight, however the right shoulder could not support the weight on the way down. Hope its just a strain. I will have to do knee to elbow next time.

Time: 25:06

God bless Paul and his family. Great WOD to honor a fallen hero.

23:28 as Rx'd.

Felt great on the double unders, almost did them all straight through. Had a couple of breaks but a big improvement for me. Overhead walk was a great new stimulus. Did a clean and jerk to get it overhead which I really had to focus on more than I expected right after the K2E. K2E took forever as usual but they are getting stronger too. Ready for a rest day!

NEVER QUIT!

27:20 w/ 135# OH walk

F/34/5'3"/108 12 minutes sub 20lb overhead 50yds

48 - 6' - 215#

135# overhead walk...

otherwise rx'd

22:30

42/m/176cm/73kg

115# (52kg) OH walk

38:08

This WOD explored my weaknesses.
Very irregular DUs, jumping too high.
Can't do kipping K2Es, can't find a rhythem, very slow.
My max snatch is 57.5kg, my max OHS 60kg (135#) and my max jerk is 80kg (178#). So I can't even get 185# above my head, let alone walk with that kind of load.
Nevertheless liked the WOD.

38:33
m/43/6/200

24 mins - used two 50 pound dumbells and did single unders by set's of 200. Still working on the double unders.

RIP Officer Paul John Rizzo. I have the utmost repsect for all the Public Servants. Especially PD and FD's! (My GF is a FF and I hear what can happen when on the scene)

m/36/153

20:53 used 135lbs for overhead walk, this wod destroyed my forearms and both hands ripped on rd4 from the kte!!! Another great wod for another one of our fallen hero's....R.I.P.

Just read the full story of Officer Sciullo and the other 2 officers Kelly and Mayhle. What a tragic day. My heart aches for their loved ones left behind. A big thank you to all police officers for protecting us day in and day out.

Isn't it odd how Crossfitting connects us all? It becomes such a way of life and when you meet someone else that crossfits you feel such a connection.

m/165

as rx: 27:58

subbed 45# OHS for the overhead walk
37 minutes

55lbs for overhead walk
30:26
:)

M/44/180

155# OH Walk
Else as Rx'd - 29:50

50 single unders
35 Knees to elbows (above parallel, but can't get them to elbows)
42 pound Overhead walk, 20 yards
time = 35:07

The city of Pittsburg and law abiding citizens everywhere owe you their gratitude Officer Rizzo for keeping us safe and making the ultimate sacrifice. To your family, friends and colleagues go my deepest sympathies.

Subbed 135# Overhead walks
24:09
1:27/:46/1:02/:53/:59
1:20/1:59/2:00/2:25/2:17
3:06/1:53/2:07/1:31/:49

Had to walk around a 36' square. The turns and the proximity to walls made it even more interesting. Each round became easier as I became familiar with the exercise.

Al Udeid

So mad, I thought it said three rounds. Times for three rounds:

Adam - 11:02 (185#)
Danielle - 19:16 (95#)

50 tuck jumps
35 KTE
150# walking weight

m/25/155#

Time: 20:17

1st 2 at 155 then 165
49 minutes

Thanks for your service Paul. From NC, fellow police officer. I have lost a best friend and partner, so I know how it feels. Continue to honor his memory and never forget.
NC

M/26/158/5'11"

2/3 CF warmup (easy on situps)

Round 1:
60 single-unders
35 KTE
95# 20 yrd Overhead walk

Round 2:
50 Single-unders
20 KTE
95# 20 yrd Overhead walk

Round 3:
70 Single-unders
20 KTE
15 Wall Hand Stand Run (space for OHW issue)

Round 4:
50 Single-unders
20 KTE
20 WHSR

Round 5:
50 Single-unders
20 KTE
20 WHSR

Time 32:00

KTE were killer! Wish I could have done the overhead walks but the space was limited at my gym and safety seemed an issue. The WHSR was a good sub but I think I missed out on some core work.

Thanks Paul.

Scaled to 135#:

DNF

In the fourth round I couldn't get my rhythm for DUs and the KTEs just weren't happening. I did a couple more OHWs, but that was it--muscles were drained.

DiD it as rx'd with all my heart. 20min33

Rest in peace fellow police officer

30/M/5'10/ 143

SUBBED 135LB for 185 LB, everything else as RX'D

Time was 20:22 RIP PAUL.

SANTI

31:32

Rest in Peace Brother. Thank you...

subbed to 135 for walks but could have gone higher with racks. Time 30:10. DU's failed on rounds 4 & 5.
Top effort by Mat Funct Fit!! Wish I'd been there..

RIP Paul.

5 rounds scaled

round 1
50 du
35 k2e
135 20 yards

rounds 2-5
50 du
25 k2e
135 20 yards

had to scale back the k2e
crazy looks walking down my driveway with barbell
overhead. Loved it.

Thoughts and prayers for Officer Paul John Rizzo Domenic Sciullo II's coworkers and family.

39.17

As Rx'ed
41:11

100 single unders
35 KTE
50# Waiter Walk 80 yards alt arms

Thanks for your service Paul... endured pain in honor of you!

R.I.P. Brother.

As Rx'ed 42:08

Here I thought I would not be able to do this as Rx'd due to the 185lb overhead walk. That turned out to be the easiest part. K2E the hardest part. Dramatic improvement on my DU. Was able to do them without my shoulders getting fried.

36:58 (135)

that was a work out worthy a hero indeed, much love to Paul and his fam, God Bless!

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Single under/double under practice
Overhead walk 20 yards 45lbs – 65lbs – 95lbs – 115lbs – 135lbs

35:36
Subbed 135lb overhead walk
Foam roll after

11min bike to globo gym
crfu
back extensions
gh situps
pushups
squats
15reps 2rds

100 single unders
35 kte
95lbs 20yd overhead walk
100 single unders
25 kte
95lbs 20yd overhead walk
100 single unders
15 kte
95lbs 20yd overhead walk
100 single unders
15 kte
95lbs 20yd overhead walk
100 single unders
15 kte
95lbs 20yd overhead walk
32:23

11min bike home

rx'd
20:33
walking in semi-cirles in doors to aproximate 20yds. was my "unknowable" element i guess. Power cleaned and power jerked/ or pushpressed.was able to not have to dump which was a goal of mine. also unbroken on all but 4th round of 2x unders. one mess up. KTE took forever: in 10/5/ and then 3's. alternated grips. more of a stamina wod then metcon.
ps..
is that you up there BO Dalberg?? what up from TJ's gym!

39:30 As Rx'd.

Longest string of DU (35)yet.

+ 5 Clean and Jerks to get the weight overhead.

Quite happy to do this as Rx'd

CARDIO BLAST
1hr elliptical
660 cal
5.67 mil

CFWUx3
20 pushups/situps
no skills today because the workout looked like death

135lb, also only did 20ft instead of 20yds for the walk
1:31:44

As Rx'd 5 rds for time
50 double unders
35 knees to elbows
185 # overhead walk 20 yards --sub'd 200 ft sandbag carry 100#

Great WOD
see you all on monday

46:39 Subbed 155# Overhead walk

Did this wod at the high school football field. Some notes how how it went:

-DUs: 1st and 5th round went ok; 2-4 were terrible.
-K to Es: Did hanging off uprights in end zone. The pipe is probably 3"-4" and absolutely killed my forearms.
-155# OH Walks: They were relatively easy once I got the bar up. My pr for the push press is about 150# so I am very happy with today. However, cleaning the bar was tough after the KtoEs as my forearms were wrecked.
-Asthma was bad today (outside) and forgot to bring a puffer.
-Otherwise, had a lot of fun!

RIP Paul. Peace to Lisa and the families.

Sidelined with an injury of my right shoulder, incomplete tear of the supraspinatus tendon
WOD: Physical therapy
m/52/218

RIP Brother

Subs for the OHW? No room at my local Globo.

Rest in Peace Officer Sciullo

for the weekend warriors at cfev.

rx'd 13:52

150 single unders
35 kte
135# Over Head Walk
5 RDS
21:37

SUB 50 tj
SUB 135# ow

49:49

Had to do some subs...
Used 135 for the OHW and did 15 KTEs and 20 situps instead of 35 KTEs.

Baby Face Harry-19:15

Big Pete-27:55

Pretty interesting at the Globo. Set up the OHW in the gym and dodged basketballs during that and while doing DUs.

HPC/Burpee WOD, details there.

Will do this "Hero" WOD tomorrow. I walked the walk that I talk here regarding cherishing our heroes when we have them. At Chipolte today with Mrs. Bingo and her parents I snuck my credit card in front of a young soldier's order, thanked her, and left before she knew. I'd a done it for a cop if she'd been in line.

Tiny gesture. Remember, these are gracious folks, our service members, firefighters, LEO's. Thank 'em while they're alive.

Fair winds Officer Paul.

24:15 scaled to 155lb

awesome wod, enjoyed it very much

35m/165/5'9"
www.crossfitjulia.com
Louisville, Colorado

HPC/Burpee WOD, details there.

Will do this "Hero" WOD tomorrow. I walked the walk that I talk here regarding cherishing our heroes when we have them. At Chipolte today with Mrs. Bingo and her parents I snuck my credit card in front of a young soldier's order, thanked her, and left before she knew. I'd a done it for a cop if she'd been in line.

Tiny gesture. Remember, these are gracious folks, our service members, firefighters, LEO's. Thank 'em while they're alive.

Fair winds Officer Paul.

18:49 - RX

Gym doesn't have 20yds, so went 10yds and turned around. Never had to dump the overhead weight. I could feel the hands starting to rip on the 3rd round of the K2E. mentally hard to push through that since ripping sucks so bad. I have T-rex arms right now. Funny how the first day in over a year I decide to post, my buddy from the gym posts just about 10 comments up. What up Yago. Glad i beat you in something this week.

M/24/180/6'

scaled to 177lb overhead walk
other 2 exercises as r'xd
41:45...geeze KTE take 4ever

Scaled to 115# on OHW
did k2biceps (couldn't quite get the elbows)

46:55

That was a rough one.

2 rounds only
16:21

This workout is a beast. The knees-to-elbows just take me forever, but I thoroughly enjoyed the heavy walk. Clean & jerked it overhead and walked out and back with a turnaround at 10 yards.

34 yom 225 bwt

had to squeeze this in while at work unfortunately got interrupted btwn rd 2 and 3 for about five to ten minutes.
"Paul" wod as rx'd
(walks 15ft forward and back x 2 due to limited space)
total time: 29:47

Rest in Peace Officer Sciullo and condolences to the family.

The criminal should not have been able to surrender. In this case, I wish one of the officers arresting him woud have put a gun in this guys mouth and slowly played a game of russian rullet until the live round was fired.

Our thoughts are with there families all the way from Boise Idaho!

as rx'd

33:49

D
@ home
shoulder still hurting
subs:
side 2 sides over 8" box for DU's
K2E as rx'd
155# OHW out/back at 10 yds
430
1031
1709
2339
2904

RIP Paul...Fire stands with you

As always, I never like to see the Hero workouts because it means we lost another person who was serving our country or our communities. However, in this case I was hoping that I would see this one for Officer Scuillo after he was killed as I am Pittsburgher. Having 3 officers killed in the line of duty by some piece of $!#& was terrible. The city was in mourning and in some ways it still is.

I had heard from a few police officers that he was a CrossFitter and there was a hope that he would get a Hero WOD named after him. So it is really nice to see that headquarters has honored him like this. I will be going all out while doing this one tomorrow.

-Officer Scuillo
May the four winds blow you safely home.

Wish I could say I did this as Rx'd, still not good at double unders, and just stinkin slow on knees to elbows. The lack of knees to elbows made the carries much easier.

5 rounds
120 single unders
40 GHD
185lb overhead walk 20yds - 14:18

subbed 18" box jumps for DU's
OHW 135lbs

32:07

40:04 scaled to 135 after one 10 yard overhead pass with 185. You guys were right K2Es sucked

39M/5'10"/170#

W/U: jump rope, 100 single-unders; GHDSU, 15x; 135# overhead walk, 20 yrds.

As Rx: 21:34.

C/D: PNF of hamstrings.

Very happy with this performance. Unless I can figure out a way to do the KTE faster, I doubt I'll beat this time. I have a nice paced kip with them, but it doesn't seem all that quick.

RIP Officer Sciullo. My thoughts are with your friends and family.

M/20/5'8"/156

Man this was brutal my shoulders just about exploded along with my abs and forearms....

total time of 29:35

round one and two used 155lbs and 3,4 & 5 used 135lbs

23 / M / 5'9" / 135lbs

5 rounds
Double-unders x35
Knees-to-elbows x25
20 yard overhead walk, 1st round with 80lbs, the rest with 100lbs

50:05

Wow that sucked. I couldn't get more than two D-Us until round four, but then I found a pretty good rhythm. K-t-e were the worst. I could have gone a little heavier with the overhead walk, but I was using one of those preloaded, non-spinning bars instead of an olympic bar, and I could hardly get it back to the ground without killing myself.

26/m/5'11"/175
2 rds as rx'd
19:15
had to quit early to go to a birthday party
small space for walk so had to turn around several times
ended up dropping bar too many times
needed straight walking space

Scaled to 135#

34:03

Sub 100 single unders
sub dumbbell overhead walks (2 45# dumbbells) aprox. 20 Yards

33:26

as rx'd w/ 115 for OHW

f/25/130/5'1

whoops time was 26:45

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

M/35/5'9"/202

43:53 as Rx'd

21:55

Pack:
Five rounds for time of
35 Double unders
25 Knees to elbows
43.18kg Overhead walk, 20 yards

In memory of all the ANZACS as well.

Lest We Forget.

24:30...
Dang I thought it was 3 rounds not 5!

Subbed 135# for overhead walk.

29:11

Thank you for your sacrifice Officer Sciullo.
My thoughts and prayers go to his fiance and family.

m/55/5'10"/155 (who can't count, see below)

43:13

Six rounds for time of
200 singles (I will get DU's eventually)
35 Knees to elbows
95lb Overhead walk, 25 yards (a bit light)

I realized I had done an extra round when I finished and saw which end of the gym the barbell ended up.

Way off cycle right now after illness and travel.

CF warmup x3

1000m row to kill time at home gym (not CF Gym) waiting for people to get out of the way.

Barbara
25:00

After Barbara, tried to work on subs for overhead walks (since I'll get kicked out of the gym for wandering around with a barbell over my head.

Did walk in place (knees to chest) with 135# overhead. I don't know if that's close, but better than anything else I tried.

3 rounds for time of:
155lbs overhead walk 20 yds
50 jump tucks
35 knees to elbows
21:01

M/25/5'9"/178

Time: 38:00 no where near as rx'd

1st round 50 DUs, 35 K2E, 15 135# Push press
2nd thru 5th round was 150 singles, 35 K2E, 10 135# Push Press

I tested out the over head walk...yeah that wasnt not going down in the globo gym so I did the best to my knowledge sub. My time should have been about 30 mins but I spent close to 10 mins trying to do 50 DUs in the 2nd round (1st rnd of DUs took about 80secs). Man I just dont get why after the 1st round of DUs I just fall apart doing them from then on...back to the drawing board and more practice.

DO WORK!!!

Used 135lbs. and walked 50 yds. 16:28.

ouch.

first rd with 185, then down to 155
100 singles. this would be deadly if i could manage du's.

36:24

5 Rounds of 50 DU, 35 k2E and 135# OH walk

Rd 1: :55 1:39 :55
Rd 2: 1:39 1:39 1:31
Rd 3: 2:15 2:35 1:48
Rd 4: 3:25 2:41 1:37
Rd 5: 3:39 2:25 1:47 Total Time: 30:37

Still have to alternate jumps for my DU's. Wish I would have went heavier on OH walk but wanted to play it safe at Globo. Broke K2E 10/10/10/5. This workout really tested my will to continue through exhaustion much like the Ironman.

My prayers to the Sciullo Family

Thank you Paul, Steven, and Eric for your selfless service and rest in peace. It was an honor to do this workout know all of our LEOs are ready to face a potentially lethal situation during any routine traffic stop or domestic disturbance. That thought got me through today.

23:17; Scaled to 135 and last 3 rounds ground assisted KTE; 155-165 for next time.

Shara/30/F/68/139
(4:35, 4:44, 4:56, 4:07, 4:21-scary moment when she nicked the wall and dropped the bar pushing for a sub-4 round) 22:45- 65 lbs, modified KTE to L position, last 2 rounds, ground assisted. Got her PR for unbroken DUs with 18 during the 4th round!

Still recovering from back strain

No jump rope - tucks jumps
Knees to chest
135 overhead walk

time - 14:40

M/25/158#/5'7"

Scaled to 135#

DNF - ran out of time at the gym

4 rounds in 30:39. Tough WOD

Holy Crap!
I tried to actually do this one as Rx'd. Should have toned it down a bit. Couldn't even finish the last set. Hand were bleeding from holding the bar for knee to elbows. DU's worked me hard. It took me 47 minutes and now I am in pain. Next time I will be able to pay proper homage to Offcier Sciullo.

Overhead walk 20 feet @ 135
everything else rxd

36:24

Scaled to 135 for OH walk
3:1 for dble unders so 150 reg jump ropes

26:22

Workout as Rx kicked my ass! 50mins.

Had to scale alot due to a pulled hammy

30 du's
20 k2e's
160# overhead dumbell walk 20 yds

15:43

M/25/205/5'10"

Good WOD! 27:30 as Rx

RIP Paul.

Thoughts are with your family and friends

Ran a 5K to support a local charity: 27:00

rx'ed m/35/165/68"

26:57

I had the honor to attend the TTPOA SWAT conference this month. I was able to attend the debriefing for the SWAT call out that Paul was involved in. I live in deep South Texas about 10 miles north of the border and I am a police officer as well. Paul died a HERO and may God Bless his family.

18:23
subbed 1.5 pood kb's, one for each arm for overhead walk.

RIP Officer Paul and God bless your family

subbed tuck jumps for double unders only used 135 for OH walk no bumpers did not want to drop on drive way.

25:47

23:58
scaled down to 135 on the overhead walk. Did not have an ideal place to do the walk. The room was not big enough, so I had to turn around each time. The turns were kind of sketchy. Probably should go up to 155 next time.

Hey. 41 mins... 135 lbs.
I improved on everything. I don't care about the maniacs who do <20mins. Glad to have done it. I can certainly feel it now. Great WOD.

Scaled A LOT! Tuck Jumps vs. DU's, only 65# OH walk - no way to get more wt up & overhead (but coulda used more) and VERY limited space to walk w/out knocking into something.....

3 rounds of: 50 tuck jumps
35 KTE
65# OH walk
in @23 mins.

A worthy HERO WOD. RIP Officer Sciullo

"Paisano", my heart and soul will go into this WOD just as "Murph" and to many others of which are now honored with true warrior names! Few understand how much we lose of our souls and innocence while confronting evil on a daily basis! Your soul I pray is returned to that peaceful place, the pure and loving soul of which we once had prior to our service! With every shift and every horror we view, our innocence is pushed deeper and deeper down, replaced with a hard calous cover, meant to protect what little belief we may still have in mans compassion for mankind itself! To you PJRDS II, # 4179- God Bless you and those you love!

did this at my globo gym on Sunday. Awesome workout. The people staring me down angrily whilst I pushed through 10 yards with 185 over my head and then turned completely around still with the weight overhead to finish the 20 yards only made me push harder. brutal wod though. God bless the man it is named for and his family. 40:10

2010-04-25: 28:11. Subbed 100 singles for du's and 62lb db's for ohw. Rnds@4:28,5:31,6:51,5:50,5:29.

77 pound overhead walk...shoulders fried from dips and still catching up...

Otherwise as rx'd 48 mins

M/50/151/1-1-06

Had to do some subbing and scaling. Subbed 30 Abmat Sit-ups for a total of 150. Did 95# OH Walk. Tough to clean after ystd's WOD.

23:37

Done with a heavy heart and humble thanks.

M/39/68"/191#

as rx'd

37:03

KTEs need WORK!

44:04, w/ side to sides, 25 K2E or best possible (diff holding onto smooth bar and w/ exercise), 2 35lb DB for walk (most i can consistently OHP)

25 DU (done as one single, one DU, etc).
20KtoE
100lbs OHW.

24:00. Did a whole bunch of KEs yesterday to warm up, ha ha!
WU: 3 rounds of bench, back extensions, OHS (so weak on these...), yogaish session.
M/43/175

The call to respond to a "domestic disturbance" sounds so nonthreatening--so safe and routine--therein the danger lies.

Few realize the threats these brave men and women face every day that they strap on their equipment and head for the streets.

My sincerest condolences to the family of Officer Sciullo and Lisa from a mother who knows the fear.

43.32. Scaled 155 for ovhd - did 30m w 185 and that house of cards fell, perhaps because I went 60 YARDs instead of 60 FEET. KTE = GOAT. PR 23 unbroken DU.

OK reached complete MF on this one... tried to do the overhead walk but its just to much weight, subbed it for 185lb squats, 40x.... still wore me out. Still suck at the coordination it takes for the double unders, but tried. I like to wear my headphones that way when I am zoned out jumping rope in between the double unders (i cant do them consecutively yet) with a killer face all the arm people (people that go to the gym only working arms and chest and using way to much weight to compensate for their lack of self respect and dignity) stare at me like im wierd...HAHAHA

M/41/180

To the family of Officer Sciullo, I am very sorry for your loss.

Scaled down to 155 for the overhead walk:

30:00:65

More better faster

M/26/140/5'11"
scaled to 140
35:15

30:13
Scaled to 145 so as to not have to drop the bar at my Globo gym.

Great tribute to the fallen officer. Thank you to all the peace officers keeping putting it on the line to keep us safe.

37yoM/188#

scaled/mod

5 rds
30 du
20 kte
8 hspu

43.22

im terrible at all 3 exercises...gotta work on that

50 du
20 kte
95 lb

22:29; good pace getting through it

29:09 95lbs overhead walks

2 sets:
sandbag cleans 68lbs
sandbag holding, carrying, & loading 68lbs

5rft
50 Tuck Jumps
25 KTE (35 first round)
115# OH walk, 20 yards (Scaled back b/c never did this before)

21:30
Grip was shot after this workout from the KTE's. Love it however, because getting through KTE's is a weakness.

20:39.7 pack

35 du's
25 kte's
50# db's oh walk 20 yards

love it

DU's not possible due to calf pull.

agile 8 WU
3rnds of OHS,Leg Raise,Back Ex then PU/Dips

DLx6-135-185-225-275
Rowx6-135-185-205
Militaryx10-95-115-135
Incline BD Pressx8-75,75

Its going to be tough waiting for my calf to heal. I hate not doing hero WOD's

later,
b
m/33/5'8-1/2"/166

did 45# ohw
jump rope broke did tuck jumps

5rft:

50 double unders
35 knees to elbows
40 yard walk with 95lbs overhead

43:08

5rft:

50 double unders
35 knees to elbows
40 yard walk with 95lbs overhead

43:08

SUB 60# DB's for OHW
-
26:12

5 rounds:

50 double unders (1)(2)(2)(3)(3)
35 knees to elbows (2)(4)(4)(5)(5)(5)
165lb overhead walk, archery room (about 25 steps)

walks were not that hard, could probably go heavier if starting from rack, instead of floor

3:31,5:01,4:45,5:25,4:49

23:33 04/25/2010

subbed:

200x jump rope
knees as high as I could get
45# weight overhead

33:00

**ran 5k in a.m. 28:59

ARRRRRRRRR
Scaled to 105# 25:12

37/m/190/6'

WU was a 500 meter row

I had to modify the order of things with this WOD (thanks to globo gym).

Completed DUs and K2Es frist then moved on to a scaled 105 overhead walk. The DUs killed me since I kept missing them. I pushed on though, and have no idea how many singles I did but I know I got the 50 DUs eventually on every set.

K2Es were rough as hell too. But I got all of 'em done. Broken but done. I then thought, here I come for the overhead walk... and then a big fat "nope." I was tired and had to scale to 105. Glad it was late at night. I was getting some odd looks from folks - loved it.

Total Time: 00:55'23"9

Not making an excuse but man those DUs KILLED my time. I need to get much better at those.

*Thanks for the ultimate sacrifice brothers. Your families are in my thoughts.

scaled to 135#
~45min

Rx'd

31:43

42:37 Need work on DU's

sub'd 135# ohw
gunnar 30:27
paul 30:32
jen 31:53
harold 34:00
ryan 37:21
shaun 38:44 (knee ups, tuck jumps)
chris 3rounds

erik - 46:30 (sub'd 135, 5 rounds - kness to elb)
post 210 Jen - sub'd ghd's for kte & ohw 85/95/105/115/125 (pr clean and jerk)

M/43/175/6ft1.5

"Paul" - subbed 168 lbs
20:22

sub'd 65lb DBs on OH walk
26:19

135# OH walk for 30 yards
32:30

29:18

sub'd 40kg (88lbs) for OH carry

thank you for your service

age 20 bw 170

27:46

dropped overhead weight to 155# after the first round

28.44. 85#. 2nd WOD of the day.

As rx'd, 27:46.

This is classic Crossfit. Double unders get the heart rate up, and the forearms burning. With forearms fatigued, move on to K2E, where you have to hang on a bar for minutes. Rely on shoulders to stabilize as you pull yourself up. Now, with shoulders trashed, put a heavy weight over your head. Walk with it - carefully - even though your core is destroyed from the previous two exercises. Rinse and repeat for 5 rounds. Oh, and unless you have 20 yards at your gym, you'll be doing the walking outside - so you'll have to clean & jerk the weight every time (all the more reason not to drop it in the middle) - unless you're one of those crazies who can snatch 185 with ease.

This was a tough one, but I was pleased to get through it. DUs went okay - got all 50 in a row on second round (PR), but had some breaks in other rounds. K2Es were tough; tried "kipping" them, not as easy as it sounds, but it does make them go faster and puts less strain on grip - got 20 to lead off (PR), but very broken after that. Singles started creeping in at round 3 and on. The overhead walk was fortunately uneventful...but it was not trivial to C&J 185! Left shoulder a little tweaky during a couple K2E reps - but feels okay now.

WOD 70 of 200 as rx'd in 2010

First time carrying a load overhead...took it easy

RNDS 1&2 = 155#
RNDS 3-5 = 135#

24:32

subbed 135

42:30

WOD from another day first.
3 rounds
115# hang cleans
15 Burpees
9:52

then
3 rounds
50 Double Unders
10 K's to E's

Such a tragic story.

Rest in peace.

CFWU x 3;

Sub'd 150 singles for 50 DUs.
K2Es; 5x7, then 7x 5s to keep moving.
#100 rubber barbell to ease gym mgr's distress-still got yelled at, can go higher; did 40yds. This is not an adequate sub.

took ages 48 minutes.

M/33/5'4"/140lbs
Subbed 155lbs for overhead walks
22:52

Cf warm up x3 rounds. No pullups.

I subbed 100 lbs for walk. Lori subbed 55 lbs for walk.

Subbed 3 to 1 for double unders.
35 knees to elbows.

Times- Me: 19:13 Lori: 24:11

RIP Ofc Sciullo and the others who have given their lives in the Line of Duty..

5th workout back!

Converted from knees to elbows to just knee raises/tucks during the first round. Also had to use 40 lb. dumbbells in each hand for a total of 80 lbs. for the walk instead of 185 lbs. on a barbell.

Finished in 38 minutes, 36 seconds.

M/33/142lbs/5'5"

155lbs for OH walk
23:11

Just did Badge # 4179 as Rx'd. 31:09. The time may not be stellar, but I hope I honored him by pushing hard and dripping sweat. As an LEO myself, this hits home. God bless this hero.

3 rounds for time of:
50 Double unders
18/17Knees to elbows
95 pound Overhead walk, 20 yards

26M/5'9"/160

23:30. scaled overhead walk to 135#, rest RX'd. Very challenging w.o.d mentally. K2E were tough every round. R.I.P Paul.

Did DU's as rx'd; scaled K2E's to (20); scaled OH walk to 135#

20:55

walked 10 yards, then had to turn around (quite challenging even with 135# OH) and walk 10 yards back.

R.I.P Paul.

F/24/146

Pack version:
35 Double unders
25 Knees to elbows
55# overhead walk, 20 yards

31:00.. KTE were definitely the roughest part of this! Also, I am getting noticeably better at DU's - strung ~15 together!!

10:40
airballs in garage (~8')
sub'd 2 x ring dips for MUs (wrists tore up from MUs)

scaled:
3 rds, 25DU/15K2E/10yd 185lb ohead walk
11:50
toughest part of walk was the 180 degree turn
AM, WS gym

scaled to 135lb overhead walk

Todd: 43:52

Trevor: 47:39

did badge 4179 as follows:

4 pullups
4 k to e
1 dl at 225#
7 burpees
9 du's (1st round, then moved to tuck jumps as jump rope broke in half, time for a new rope)

9 rounds; 21:12

rip and god speed:

Officers Sciullo, Kelly and Mayhle

Scaled to Pack

Dane 13:02

Derek 14:39

As Rx'd

69:09

Probably should've scaled this one

Scaled to 145# OHW: 19.42

Awesome WOD truly befitting of a hero. RIP Paul and god bless your family.

48/M/184
sub'd
115 overhead walk
dip bar knees to elbows
25:13

135# overhead
1 min run in place
times 5

12:30

Could have gone 145-150#

Subbed 150 single unders for DUs. otherwise as prescribed.

38:00

That was tough.

No bar for KTE. Subbed 25 burpees instead. Otherwise as RX'D.

15:08

Even though I have done the WOD regularly, I haven't posted on the main site in quite a while. I'm back in Iraq...again and do nothing but fly and xfit so I'm back on the comments too.
Paul as Rx'd: 21:17
The KTE were much harder than the OH walk. I think that so few folks posted because the weight scared them off.

4 rounds in ~ 30 minutes.
DNF. Ran outta time before classes started.

27:43 for 3 rds: 25 double unders, 25 sit ups, 115lb overhead walk.

3rds of

50 double unders
35 K2Elbows
60k overhead walk (35 steps)

21:45mins

Toast :)

The policeman stood and faced his God,
Which must always come to pass.
He hoped his shoes were shining
just as brightly as his brass.
"Step forward now, policeman.
How shall I deal with you?
Have you always turned the other cheek?
To my church have you been true?"
The policeman squared his shoulders and said,
"No Lord I guess I ain't,
because those of us who carry badges
can't always be a Saint.
I've had to work most Sundays,
and at times my work was rough.
Sometimes I have been violent,
because the streets are awfully tough.
But I never took a penny,
that wasn't mine to keep.
I worked a lot of overtime
when the bills just got too steep.
And I never passed a cry for help,
though at times I shook with fear.
And sometimes, God forgive me,
I've wept unmanly tears.
I know I don't deserve a place
among the people here.
They never wanted me around
except to calm their fear.
If you've a place for me here, Lord
It needn't be so grand.
I never expected or had too much,
but if you don't I'll understand."
There was a silence all around the throne
Where the Saints had often trod.
As the policeman waited quietly
for the judgment of his God.
"Step forward now, policeman,
You've borne your burdens well.
Come walk a beat on Heaven's streets
You've done your time in Hell."

subbed 24" step ups for du
25 kte 1st 3 rnds, 15 for 4 + 5
subbed 10 95# overhead standing lunges

42:44

12" step up x 25
18/17 double crunch
20# shoulder hold walk 60'

3 rds 11:27

25 15" step ups
18/17 double crunches
20# overhead walks x 60'

11:59

3 rounds for time of:
50 Double unders
35 Knees to elbows
95 pound Overhead walk, 20 yards

16:41

Subbed 40 wall handstand runs (touching armpits, each side x20) for OH walk.

43:10

Forearms were killing me on the KTEs. Happy with the progress on the DU's but still have to do singles in between. Followed the link and read the story about what happened and it really gave me pause. RIP Paul and fellow officers.

Rx'd.
26:58

as rx'd

25:41

26 Apr
100 JJ for double unders
substituted incline for knees to elbows
substituted 30 lb dumbbells for 185 lb overhead walk, which was much more difficult than anticipated
20:21

25 20" box jumps
10 kness to elbows + 10 ghd situps
85# ovrhd wlk, 20 yds
24:51

@ the sweatbox
subbed 135# overheads for 185
rest as Rx'd

41:59
Double unders sucked for me,
could only do them one at a time
but a few of the times i would get
3 in a row, however they killed my
time...moved pretty quickly through
the rest of the wod.

Five rounds for time of:
50 Double unders
35 Knees to elbows
135 pound Overhead walk, 20 yards

36:55

Finally, for the first time ever, I got my double under rhythm mid-way through the second round! Knocked off 17 consecutive double unders! Getting these really saved my time!

CFWUx1
35:48
145 lbs for Overhead walk. Was really hard turning around in the garage every 5 meters!

as rx'd 29:20

felt like a pansy today. scaled to 3 rnds due to time constraints.
105# overhead walk
30k2e 1st rnd
20 last 2

17:11

Got 25 du's in a row today!

Modified this workout somewhat:

5 RFT:
35 DU
35 Situps
15 OH Lunges (with 33lbs)

19:15

No overhead due to gym. 23:28. A total gasser.

35yom / 208lbs

Puppy/pack, three rounds for time of:
35 Double unders
25 Knees to elbows
85# Overhead walk, 20 yards

22:07

I thought this would go more quickly, but the double-unders proved difficult today, and I had to break up the knees to elbows, too. I did double-unders the first round, then split between double-unders and tuck jumps for round tow and three. A decent effort with room to improve.

EJ
M/37/170
ONLY DID 1 ROUND IN 7:30 HOPE TO FINISH THIS ONE ON ANOTHER DAY
GOD BLESS OUR FALLEN HERO
EJ

To the family and friends of Paul: I'm sorry for your loss.

5 rounds:

40 double unders
30 knees to elbows
155lb overhead walk- 20yd

Max consecutive double unders: 5 -Those things make me ANGRY!!! I'm really tempted to think that after 4 years of CrossFit and virtually no improvement on d/u's that I just don't have it in me to learn those #$%&ing things.

Cleaned the bar from the ground and racked then jerked from behind the neck.

35:29

subbed 135 lb. overhead walk

36:37

F, 31yrs, 5'9", 213lbs
Sub tuck jumps for DU
65lbs overhead walk
21:24

F, 34 yrs, 5'5", 162 lbs
Sub tuck jumps for DU
65lbs overhead walk
18:55

35 tuck jumps
25 k2e
2x35# db ohw

25:07

k2e were the killer, mostly sets of 5 only

C-
110#
33:16

scaled to 3 rounds
exercises as rx'd
22:41

scaled to 3 rounds
exercises as rx'd
22:41

Not RX'd

5 Rounds
35 Double Unders
25 Knees to Elbows
75 pound Overhead walk, 20 yards

Completed time: 22:47

Jeff @ work
Accidentally did approximately double the length of OHW.
20:00

Drew: subbed tuck jumps, knee-elbows as rx'd, 115#: 26:08

double unders as rx'd, subbed leg raises, 75#: 26:02 - beat dad!!

Three rounds for time of:
50 Double unders (Singlets)
35 Knees to elbows (First 10 bar, rest AB Slings)
Sub 8x8 lumber Overhead walk, 20 yards

23:35

Net time Sub "Water pole" for walk

Just read the bio - God Bless. RIP

M/31/5'9/175

24:23

- Subbed with 150 singles w/ weighted rope

- Subbed 155 for OH walk

"Paul"

Five rounds for time of:
50 Double unders SUB Tuck jumps
35 Knees to elbows
185 pound Overhead walk, 20 yards SUB 75 pounds

20:23

31/m/71"/177#/Gold's Gym @ Killeen, TX

CFWU x3
45:00 as Rx'd

Had to do a turn around after 10yds of overhead walk... Not fun.

CrossFit Wamup, then:

50 Double unders sub 75 single jump
35 Knees to elbows sub 20 KTE
185 pound Overhead walk, 20 yards sub 95 pounds

5 rounds for 33:07 min

29:40 as Rx'd. Had to stop and stretch a few times because my abs were cramping up so much.

CFWU
135# OVHD walk vice 185#
Struggled with DU. First hot wx wod of year (89 deg).
44:08
M/49/197#/72"

38.31, PR by 4.56, and as rx'ed

29 minutes with 115# overhead; K2E w/rings

WOD "PAUL"

21.38

50 doublers,straight through on each round,
k2e,broken,mainly due to grip,
snatch,p/p to oh walk,20m,
1st round,60kg,
2nd round,65kg,
3rd,4th rounds,70kg,
5th round,75kg.
the snatch overhead walk was easy enough,just wasnae sure about getting it overhead,carried on after and got a p.b. for overhead,after B/S 5-5-5-5-5,D/L 5-5-5-5-5,Sn.Halt. D/L's,Sn. High-pulls.so much closer !

26:43 as rx'd

This WOD was all about the K2Es for me, which took forever.

The Overhead walks were not really challenging to me, but they were a little tough on the wrists. I think "overhead holds" for time would make a better WOD component. Something like 5 rounds: 50 DUs, 35 K2Es, and 45sec Overhead hold of 185#.

Next time I might scale up the weight.

RIP Paul.

46:38 overhead walk- 95, 115, 135, 155, 175

m/36/5'9/178
CFWU-3. Reg. Superman. No Burgener or DU.
43:11
That sucked. DU very tough on 2nd & 4th rounds. Seemed like chest/arms too fatigued to spin rope. K to E slow of course. Need to improve grip & get better tech.

5 rds:
50 DUs
25 KTE
50# dumbbells 20 yd. walk
34:30

28:00
no overhead walks. just doubles and kte's

3 rounds
25 Tuck Jumps
15 KTE
30lb 20yd walk
9:30

scaled

50 du
20 kte
135 lb overhead walk, 20 yds

34:30

scaled too light on overhead walk

20100511 1100hrs
WOD100424: "Paul":
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Sub'd Tuck Jumps for DUs, used 80kg for OH walks.
31:17

Had to skip the overhead walk as the gym was busy. Rest as rx'd.

31:57

[31:57]

scaled to 155# OH walk and only 3 rds (KTE killed me)

20:20

with more patience and intestinal fortitude I could have done 5 rds...too much sand in the crotch today

M/34/177

Five rounds for time of:
50 Double unders
35 Knees to elbows
90 pound Overhead walk, 20 yards

29:00

M/19/170/5'8

3 rounds with 165 overhead
22:30

This one really didn't get me breathing hard. I need to do the KTE faster

24.m.140.65"

as rx'd
29:21(PR)

Wt used was 165#

Rx'd in 24:00

185 pound overhead walk is insane, i modified it to a dead lift walk and extended the distance to 40 yards. Still tough

2 rounds
subbed 150 rope jumps
95# overhead walk

20:34