April 24, 2010

Saturday 100424


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

Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments.


Enlarge image

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Posted by lauren at April 24, 2010 5:00 PM

Explain overhead walk please.

Comment #1 - Posted by: sb at April 23, 2010 5:08 PM

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

Comment #2 - Posted by: bo_D_47yom/145#/5'8" at April 23, 2010 5:08 PM

overhead walk?
god bless paul rizzo.

Comment #3 - Posted by: leon at April 23, 2010 5:09 PM

Put the weight overhead and walk.

Comment #4 - Posted by: Derek at April 23, 2010 5:10 PM

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

Comment #5 - Posted by: mike at April 23, 2010 5:11 PM

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

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

Comment #6 - Posted by: john at April 23, 2010 5:12 PM

My thoughts and prayers with his family and fiancé.

Comment #7 - Posted by: Anthony at April 23, 2010 5:14 PM

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

Comment #8 - Posted by: Gleason at April 23, 2010 5:14 PM

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?

Comment #9 - Posted by: leon at April 23, 2010 5:15 PM

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

Comment #10 - Posted by: BlackCatX-Fit at April 23, 2010 5:18 PM

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

Comment #11 - Posted by: MTR/m/168/5'9" at April 23, 2010 5:26 PM

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.

Comment #12 - Posted by: Clayton at April 23, 2010 5:31 PM

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.

Comment #13 - Posted by: Diane_CFConfluence at April 23, 2010 5:31 PM

@ #13 Clayton--

Look at sealfit.com

Comment #14 - Posted by: MTR/m/168/5'9" at April 23, 2010 5:33 PM

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.

Comment #15 - Posted by: ec at April 23, 2010 5:34 PM

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)

Comment #16 - Posted by: Paul at April 23, 2010 5:42 PM

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?

Comment #17 - Posted by: FinnishCraig m/22/5'8"/155 at April 23, 2010 5:48 PM

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 #18 - Posted by: Kevin at April 23, 2010 6:12 PM

@ 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.

Comment #19 - Posted by: Leon at April 23, 2010 6:14 PM

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...

Comment #20 - Posted by: jay m/25/5'10"/165 at April 23, 2010 6:17 PM

Check this out:

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

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

Comment #21 - Posted by: Bill Hoogsteden at April 23, 2010 6:18 PM

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

Comment #22 - Posted by: JuliePlatt at April 23, 2010 6:19 PM

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.

Comment #23 - Posted by: Jenn and Mike at April 23, 2010 6:22 PM

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
5 rounds

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


and I didn’t grunt or drop anything.

Comment #24 - Posted by: Luke at April 23, 2010 6:23 PM

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

Comment #25 - Posted by: Brent at April 23, 2010 6:29 PM


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

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

Comment #26 - Posted by: jmiguel20 at April 23, 2010 6:52 PM

#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.

Comment #27 - Posted by: mike at April 23, 2010 6:55 PM

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

Comment #28 - Posted by: Steven M. Platek, Ph.D. at April 23, 2010 7:00 PM

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

Comment #29 - Posted by: jdd3876 at April 23, 2010 7:05 PM

Fair winds and following seas on your journey warrior!

Comment #30 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 23, 2010 7:11 PM

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 :)

Comment #31 - Posted by: Hannah at April 23, 2010 7:13 PM

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

Comment #32 - Posted by: Daniel Krull AKA "Franiel" at April 23, 2010 7:17 PM

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

Comment #33 - Posted by: Daniel Krull AKA "Franiel" at April 23, 2010 7:26 PM

R.I.P. Paul.

Comment #34 - Posted by: Clark at April 23, 2010 7:35 PM

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

Comment #35 - Posted by: Michael Hazboun at April 23, 2010 7:36 PM

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.

Comment #36 - Posted by: Louie giglio at April 23, 2010 7:53 PM

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.

Comment #37 - Posted by: Louie giglio at April 23, 2010 7:55 PM


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.

Comment #38 - Posted by: Darren at April 23, 2010 7:55 PM

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

Comment #39 - Posted by: Carl Neidholdt at April 23, 2010 7:59 PM

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

Comment #40 - Posted by: Zach at April 23, 2010 8:08 PM

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.

Comment #41 - Posted by: J.M. Craig at April 23, 2010 8:14 PM

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

Comment #42 - Posted by: Mariah at April 23, 2010 8:33 PM

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.

Comment #43 - Posted by: Chris at April 23, 2010 8:41 PM

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!!!

Comment #44 - Posted by: Sean at April 23, 2010 9:23 PM

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.

Comment #45 - Posted by: Gina - Crossfit Milford at April 23, 2010 9:40 PM

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.

Comment #46 - Posted by: Nate at April 23, 2010 11:26 PM

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.

Comment #47 - Posted by: Robert Patenge at April 23, 2010 11:47 PM

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

Comment #48 - Posted by: Jacki at April 24, 2010 12:05 AM

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.

Comment #49 - Posted by: Jacki at April 24, 2010 12:11 AM

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

Comment #50 - Posted by: MessDog at April 24, 2010 1:44 AM


Scaled over head walk to 135#


KTE was the hardest.

Thoughts and support to Paul's family/friends

Comment #51 - Posted by: ArcLite at April 24, 2010 3:48 AM

RIP Officer Scuillo. Thanks CrossFit

Comment #52 - Posted by: Mulan 7757 at April 24, 2010 4:13 AM


scaled 140lbs


Comment #53 - Posted by: cosmo at April 24, 2010 4:32 AM

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.

Comment #54 - Posted by: LetsCossfit at April 24, 2010 5:28 AM

RIP Officer Scuillo.

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

Comment #55 - Posted by: Johnathan at April 24, 2010 5:37 AM

'Paul' scaled to 135lb

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.

Comment #56 - Posted by: Prinze at April 24, 2010 5:51 AM

25:54 rx'd...thanks to all who serve and your many sacrifices

Comment #57 - Posted by: Nickosaurus at April 24, 2010 5:58 AM

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


Comment #58 - Posted by: jeglit (m/38/6'4"/220) at April 24, 2010 6:05 AM


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

Comment #59 - Posted by: Karim saoud at April 24, 2010 6:07 AM

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.’

Comment #60 - Posted by: Lisa Esposto at April 24, 2010 6:13 AM

Scaled to 40kgs oh-walk.

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

Comment #61 - Posted by: EmilX at April 24, 2010 6:40 AM


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

Comment #62 - Posted by: Mike at April 24, 2010 6:55 AM


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

Comment #63 - Posted by: Derek at April 24, 2010 6:56 AM

rx'd 25:49

Comment #64 - Posted by: charbs 185/24/m at April 24, 2010 6:59 AM

bw 165

subbed power cleans

Comment #65 - Posted by: paulw at April 24, 2010 7:00 AM

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


Comment #66 - Posted by: mikey mic at April 24, 2010 7:22 AM

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

Comment #67 - Posted by: Chris McK FD at April 24, 2010 7:24 AM

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

Comment #68 - Posted by: steve at April 24, 2010 7:33 AM

29:52 with 115 lb. overhead

Comment #69 - Posted by: SB at April 24, 2010 7:59 AM


sub tuck jumps, 135 overhead walk


Comment #70 - Posted by: duane at April 24, 2010 8:01 AM


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!

Comment #71 - Posted by: nicole:31/5'2"/125 at April 24, 2010 8:06 AM

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


Comment #72 - Posted by: Rusty at April 24, 2010 8:06 AM

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.

Comment #73 - Posted by: Jesse at April 24, 2010 8:16 AM


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

good WOD, I liked it!

Comment #74 - Posted by: graham holmberg at April 24, 2010 8:20 AM

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

Comment #75 - Posted by: barrettorama - m 31-5'8"-205lbs at April 24, 2010 8:47 AM

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

Comment #76 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 24, 2010 8:55 AM

As rxd

Comment #77 - Posted by: Jonblaze at April 24, 2010 8:55 AM


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

Comment #78 - Posted by: Jeff M at April 24, 2010 9:03 AM

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!


Comment #79 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 24, 2010 9:09 AM

27:20 w/ 135# OH walk

Comment #80 - Posted by: Frank Castle (M/20/6'1''/190lbs) at April 24, 2010 9:22 AM

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

Comment #81 - Posted by: Mindy S at April 24, 2010 9:28 AM

48 - 6' - 215#

135# overhead walk...

otherwise rx'd


Comment #82 - Posted by: wtp at April 24, 2010 9:33 AM


115# (52kg) OH walk


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.

Comment #83 - Posted by: Memuc at April 24, 2010 9:36 AM


Comment #84 - Posted by: neilz at April 24, 2010 9:45 AM

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)

Comment #85 - Posted by: Cam at April 24, 2010 10:05 AM


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.

Comment #86 - Posted by: Shane Cross at April 24, 2010 10:18 AM

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.

Comment #87 - Posted by: Lolo at April 24, 2010 10:26 AM


as rx: 27:58

Comment #88 - Posted by: jnel at April 24, 2010 10:42 AM

subbed 45# OHS for the overhead walk
37 minutes

Comment #89 - Posted by: ryan 6'/33/185 at April 24, 2010 10:46 AM

55lbs for overhead walk

Comment #90 - Posted by: brittk at April 24, 2010 10:50 AM


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

Comment #91 - Posted by: Alan at April 24, 2010 10:56 AM

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

Comment #92 - Posted by: rox f/45/5'4"/120 at April 24, 2010 11:09 AM

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

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.

Comment #93 - Posted by: Jim D. 49/m/165/5'11" at April 24, 2010 11:11 AM

Al Udeid

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

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

Comment #94 - Posted by: AdamL at April 24, 2010 11:23 AM

50 tuck jumps
35 KTE
150# walking weight


Time: 20:17

Comment #95 - Posted by: Joe at April 24, 2010 11:24 AM

1st 2 at 155 then 165
49 minutes

Comment #96 - Posted by: cort at April 24, 2010 11:32 AM

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.

Comment #97 - Posted by: Mike at April 24, 2010 11:38 AM


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

Round 5:
50 Single-unders
20 KTE

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.

Comment #98 - Posted by: Greg-NOLA at April 24, 2010 11:42 AM

Scaled to 135#:


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.

Comment #99 - Posted by: angstadt at April 24, 2010 11:50 AM

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

Rest in peace fellow police officer

Comment #100 - Posted by: 11381/29/m/5'7/155 at April 24, 2010 11:53 AM

30/M/5'10/ 143

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

Time was 20:22 RIP PAUL.


Comment #101 - Posted by: SANTI at April 24, 2010 11:56 AM


Comment #102 - Posted by: B. Rhaly at April 24, 2010 12:04 PM

Rest in Peace Brother. Thank you...

Comment #103 - Posted by: Chad at April 24, 2010 12:07 PM

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..

Comment #104 - Posted by: jonEl M/38/5'9"/168 at April 24, 2010 12:13 PM

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.

Comment #105 - Posted by: Tooljunky m/28/175 at April 24, 2010 12:21 PM

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

Comment #106 - Posted by: Allie 39/M/170 at April 24, 2010 12:25 PM


Comment #107 - Posted by: sx360e at April 24, 2010 12:43 PM

As Rx'ed

Comment #108 - Posted by: CBrown at April 24, 2010 12:44 PM

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

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

Comment #109 - Posted by: Brad m/44/73"/215 at April 24, 2010 1:06 PM

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.

Comment #110 - Posted by: Mat/M/35/190/5'10" at April 24, 2010 1:16 PM

36:58 (135)

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

Comment #111 - Posted by: Raph at April 24, 2010 1:20 PM

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

Subbed 135lb overhead walk
Foam roll after

Comment #112 - Posted by: Sesoku at April 24, 2010 1:25 PM

11min bike to globo gym
back extensions
gh situps
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

11min bike home

Comment #113 - Posted by: Mike Farrell 58 5'10" 215 at April 24, 2010 1:28 PM

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.
is that you up there BO Dalberg?? what up from TJ's gym!

Comment #114 - Posted by: yago fidani at April 24, 2010 1:36 PM

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

Comment #115 - Posted by: Thatcher (M/43/5'10"/200) at April 24, 2010 1:39 PM

1hr elliptical
660 cal
5.67 mil

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

135lb, also only did 20ft instead of 20yds for the walk

Comment #116 - Posted by: CJPSmith M/23/5'10"/172 at April 24, 2010 1:41 PM

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

Comment #117 - Posted by: permac M/36/6'/190 at April 24, 2010 1:41 PM

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.

Comment #118 - Posted by: Ronnieboy at April 24, 2010 2:06 PM

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

RIP Brother

Comment #119 - Posted by: Pete In Sun City at April 24, 2010 2:17 PM

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

Comment #120 - Posted by: Ryan at April 24, 2010 2:26 PM

Rest in Peace Officer Sciullo

Comment #121 - Posted by: Jimmy at April 24, 2010 2:35 PM

for the weekend warriors at cfev.

rx'd 13:52

Comment #122 - Posted by: won'tkillyou at April 24, 2010 2:58 PM

150 single unders
35 kte
135# Over Head Walk

Comment #123 - Posted by: KMC6764 at April 24, 2010 3:04 PM

SUB 50 tj
SUB 135# ow


Comment #124 - Posted by: Ticotexas M/40/69/150 at April 24, 2010 3:04 PM

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.

Comment #125 - Posted by: Baby Face Harry m/24/6'3"/200 at April 24, 2010 3:11 PM

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.

Comment #126 - Posted by: bingo at April 24, 2010 3:26 PM

24:15 scaled to 155lb

awesome wod, enjoyed it very much

Louisville, Colorado

Comment #127 - Posted by: Shawn Bandel at April 24, 2010 3:26 PM

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.

Comment #128 - Posted by: bingo at April 24, 2010 3:27 PM

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.

Comment #129 - Posted by: Marcus Filly at April 24, 2010 3:32 PM


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

Comment #130 - Posted by: MikeEGFD at April 24, 2010 3:38 PM

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


That was a rough one.

Comment #131 - Posted by: John M/26/5'9"/195 at April 24, 2010 3:41 PM

2 rounds only

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.

Comment #132 - Posted by: Alton 30/m/5'11"/175lbs at April 24, 2010 3:55 PM

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.

Comment #133 - Posted by: brian t at April 24, 2010 3:57 PM

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!

Comment #134 - Posted by: Gabriel Albert at April 24, 2010 3:59 PM

as rx'd


Comment #135 - Posted by: Jon-David at April 24, 2010 4:05 PM

@ home
shoulder still hurting
side 2 sides over 8" box for DU's
K2E as rx'd
155# OHW out/back at 10 yds

RIP Paul...Fire stands with you

Comment #136 - Posted by: waderpro at April 24, 2010 4:11 PM

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.

Comment #137 - Posted by: RickSolo at April 24, 2010 4:17 PM

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

Comment #138 - Posted by: Nathan Gilbert at April 24, 2010 4:32 PM

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


Comment #139 - Posted by: AD at April 24, 2010 4:48 PM

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

Comment #140 - Posted by: Allie 39/M/170 at April 24, 2010 5:00 PM


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.

Comment #141 - Posted by: rjf (Since 07-20-07. WOD no. 758) at April 24, 2010 5:06 PM


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

Comment #142 - Posted by: Mark at April 24, 2010 5:08 PM

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


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.

Comment #143 - Posted by: BC at April 24, 2010 5:13 PM

2 rds as rx'd
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

Comment #144 - Posted by: justaman - liberty, sc at April 24, 2010 5:23 PM

Scaled to 135#


Comment #145 - Posted by: Ken at April 24, 2010 5:25 PM

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


Comment #146 - Posted by: DajM M-32/5'7"/153 at April 24, 2010 5:39 PM

as rx'd w/ 115 for OHW


Comment #147 - Posted by: Corey T at April 24, 2010 6:09 PM

whoops time was 26:45

Comment #148 - Posted by: Corey T at April 24, 2010 6:10 PM


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

Comment #149 - Posted by: Nik Nichols 42yo,5'7''165lbs at April 24, 2010 6:11 PM


43:53 as Rx'd

Comment #150 - Posted by: Cooper at April 24, 2010 6:13 PM


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.

Comment #151 - Posted by: JT at April 24, 2010 6:19 PM

Dang I thought it was 3 rounds not 5!

Comment #152 - Posted by: Paul at April 24, 2010 6:53 PM

Subbed 135# for overhead walk.


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

Comment #153 - Posted by: Josiah Ertz at April 24, 2010 6:56 PM

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


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.

Comment #154 - Posted by: BruceS at April 24, 2010 7:02 PM

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.


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.

Comment #155 - Posted by: texinma at April 24, 2010 7:05 PM

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

Comment #156 - Posted by: Jason Crocker at April 24, 2010 7:21 PM


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.


Comment #157 - Posted by: BlackCatX-Fit at April 24, 2010 7:35 PM

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

Comment #158 - Posted by: guitarman29 at April 24, 2010 7:52 PM


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


Comment #159 - Posted by: mtvet at April 24, 2010 8:37 PM

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

Comment #160 - Posted by: Casey M/42/170/5'10 Milwaukee at April 24, 2010 8:40 PM

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.

(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!

Comment #161 - Posted by: Tim/35/M/70/170 at April 24, 2010 9:33 PM

Still recovering from back strain

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

time - 14:40

Comment #162 - Posted by: tpd122 m/23/5"8"/167 at April 24, 2010 9:41 PM


Scaled to 135#

DNF - ran out of time at the gym

4 rounds in 30:39. Tough WOD

Comment #163 - Posted by: Ransom at April 24, 2010 9:53 PM

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.

Comment #164 - Posted by: AngeloPell at April 24, 2010 9:55 PM

Overhead walk 20 feet @ 135
everything else rxd


Comment #165 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 25, 2010 12:11 AM

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


Comment #166 - Posted by: Rafael Lopez at April 25, 2010 12:17 AM

Workout as Rx kicked my ass! 50mins.

Comment #167 - Posted by: cop at April 25, 2010 1:50 AM

Had to scale alot due to a pulled hammy

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


Comment #168 - Posted by: KB 24/5'10/204 at April 25, 2010 2:06 AM


Good WOD! 27:30 as Rx

Comment #169 - Posted by: Mike at April 25, 2010 4:48 AM

RIP Paul.

Thoughts are with your family and friends

Comment #170 - Posted by: Rookie at April 25, 2010 4:58 AM

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

Comment #171 - Posted by: thinlizzie at April 25, 2010 6:41 AM

rx'ed m/35/165/68"


Comment #172 - Posted by: jk at April 25, 2010 6:54 AM

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.

Comment #173 - Posted by: J Galindo at April 25, 2010 7:02 AM

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

Comment #174 - Posted by: JLG m/48/170/5'10" at April 25, 2010 7:52 AM

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.


Comment #175 - Posted by: Kevin McClellan 48/M/195 at April 25, 2010 8:11 AM

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.

Comment #176 - Posted by: magnus 24/5'8"/155-160 at April 25, 2010 8:37 AM

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.

Comment #177 - Posted by: Fydor at April 25, 2010 9:05 AM

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

Comment #178 - Posted by: MDMelissa 45/5'4"/116? at April 25, 2010 9:07 AM

"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!

Comment #179 - Posted by: Serpico at April 25, 2010 9:22 AM

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

Comment #180 - Posted by: zbrodis6'3#237male at April 25, 2010 9:46 AM

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.

Comment #181 - Posted by: gs at April 25, 2010 9:56 AM

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

Otherwise as rx'd 48 mins

Comment #182 - Posted by: Craig B at April 25, 2010 10:11 AM


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.


Done with a heavy heart and humble thanks.

Comment #183 - Posted by: bingo at April 25, 2010 10:38 AM


as rx'd


KTEs need WORK!

Comment #184 - Posted by: ferb44 at April 25, 2010 10:49 AM

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)

Comment #185 - Posted by: RussA at April 25, 2010 10:53 AM

25 DU (done as one single, one DU, etc).
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.

Comment #186 - Posted by: CP 43/6"/#175 at April 25, 2010 11:00 AM

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.

Comment #187 - Posted by: Mary Conover at April 25, 2010 11:34 AM

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.

Comment #188 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 25, 2010 12:05 PM

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

Comment #189 - Posted by: John at April 25, 2010 12:46 PM


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

Scaled down to 155 for the overhead walk:


More better faster

Comment #190 - Posted by: Marty at April 25, 2010 2:09 PM

scaled to 140

Comment #191 - Posted by: Jon at April 25, 2010 2:55 PM

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.


Comment #192 - Posted by: Sethro at April 25, 2010 3:19 PM


5 rds
30 du
20 kte
8 hspu


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

Comment #193 - Posted by: controlfreak at April 25, 2010 3:44 PM

50 du
20 kte
95 lb

22:29; good pace getting through it

Comment #194 - Posted by: bobby c at April 25, 2010 4:04 PM

29:09 95lbs overhead walks

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

Comment #195 - Posted by: jc at April 25, 2010 4:57 PM

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

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

Comment #196 - Posted by: sdt at April 25, 2010 5:33 PM

20:39.7 pack

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

love it

Comment #197 - Posted by: Cphil24m/156#/5'9" at April 25, 2010 6:22 PM

DU's not possible due to calf pull.

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

Incline BD Pressx8-75,75

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


Comment #198 - Posted by: brian p at April 25, 2010 7:26 PM

did 45# ohw
jump rope broke did tuck jumps

Comment #199 - Posted by: greg 38m/217/6'3" at April 25, 2010 7:26 PM


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


Comment #200 - Posted by: Matt 33/178/69 at April 25, 2010 8:00 PM


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


Comment #201 - Posted by: Matt 33/178/69 at April 25, 2010 8:01 PM

SUB 60# DB's for OHW

Comment #202 - Posted by: schinizel/m/31/5'9/150 at April 25, 2010 8:05 PM

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


23:33 04/25/2010

Comment #203 - Posted by: johnathon in seattle 28/5'8/152 at April 25, 2010 8:34 PM


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


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

Comment #204 - Posted by: flyingfleet at April 25, 2010 9:18 PM

Scaled to 105# 25:12

Comment #205 - Posted by: Robert Townsend at April 25, 2010 10:06 PM


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.

Comment #206 - Posted by: Jeremy A. Olive at April 26, 2010 12:56 AM

scaled to 135#

Comment #207 - Posted by: runningeasy m/44/5'9"/205 at April 26, 2010 3:27 AM



Comment #208 - Posted by: amped 35/M/190/6' at April 26, 2010 3:59 AM

42:37 Need work on DU's

Comment #209 - Posted by: fitz13 at April 26, 2010 5:12 AM

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

Comment #210 - Posted by: gunnar at April 26, 2010 6:17 AM

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)

Comment #211 - Posted by: gunnar at April 26, 2010 6:20 AM


"Paul" - subbed 168 lbs

Comment #212 - Posted by: Steve Cole at April 26, 2010 8:53 AM

sub'd 65lb DBs on OH walk

Comment #213 - Posted by: Ryan at April 26, 2010 9:21 AM

135# OH walk for 30 yards

Comment #214 - Posted by: Jette 40/M/5'11"/175 at April 26, 2010 9:37 AM


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

thank you for your service

Comment #215 - Posted by: Danielle at April 26, 2010 9:40 AM

age 20 bw 170


dropped overhead weight to 155# after the first round

Comment #216 - Posted by: Chris S at April 26, 2010 10:46 AM

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

Comment #217 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 26, 2010 11:41 AM

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.

Comment #218 - Posted by: Mel/37m/5'10"/175 at April 26, 2010 12:08 PM

WOD 70 of 200 as rx'd in 2010

Comment #219 - Posted by: Mel/37m/5'10"/175 at April 26, 2010 12:19 PM

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

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


Comment #220 - Posted by: jayhawkcf at April 26, 2010 12:24 PM

subbed 135


Comment #221 - Posted by: dan at April 26, 2010 12:47 PM

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

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

Comment #222 - Posted by: dyagg at April 26, 2010 1:16 PM

Such a tragic story.

Rest in peace.

Comment #223 - Posted by: Claire Fontaine at April 26, 2010 2:11 PM

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.

Comment #224 - Posted by: F15E_WSO/47/6'/180 at April 26, 2010 2:22 PM

Subbed 155lbs for overhead walks

Comment #225 - Posted by: Matt Burritt at April 26, 2010 3:44 PM

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..

Comment #226 - Posted by: Madman75326 at April 26, 2010 4:09 PM

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.

Comment #227 - Posted by: RJB7 at April 26, 2010 4:27 PM


155lbs for OH walk

Comment #228 - Posted by: Brandon Burritt at April 26, 2010 4:41 PM

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.

Comment #229 - Posted by: James White at April 26, 2010 4:50 PM

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

Comment #230 - Posted by: Bells 37/6"1"/195 at April 26, 2010 5:14 PM


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.

Comment #231 - Posted by: Rayzor at April 26, 2010 5:55 PM

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


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

R.I.P Paul.

Comment #232 - Posted by: GleichSTL m/32/175/5'10" at April 26, 2010 7:20 PM


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!!

Comment #233 - Posted by: jess at April 26, 2010 8:45 PM

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

Comment #234 - Posted by: Ajax at April 26, 2010 9:46 PM

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

Comment #235 - Posted by: Ajax at April 26, 2010 10:19 PM

scaled to 135lb overhead walk

Todd: 43:52

Trevor: 47:39

Comment #236 - Posted by: Todd S at April 27, 2010 6:56 AM

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

Comment #237 - Posted by: berts (6/41/180/M) at April 27, 2010 7:04 AM

Scaled to Pack

Dane 13:02

Derek 14:39

Comment #238 - Posted by: Olen Gifford at April 27, 2010 10:11 AM

As Rx'd


Probably should've scaled this one

Comment #239 - Posted by: XAF at April 27, 2010 10:36 AM

Scaled to 145# OHW: 19.42

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

Comment #240 - Posted by: Mike Honcho M/31/5'10"/170 at April 27, 2010 10:38 AM

115 overhead walk
dip bar knees to elbows

Comment #241 - Posted by: Zim at April 27, 2010 1:04 PM

135# overhead
1 min run in place
times 5


Could have gone 145-150#

Comment #242 - Posted by: deano at April 27, 2010 1:41 PM

Subbed 150 single unders for DUs. otherwise as prescribed.


That was tough.

Comment #243 - Posted by: jongb at April 27, 2010 4:13 PM

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


Comment #244 - Posted by: TMFB at April 27, 2010 7:27 PM

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.

Comment #245 - Posted by: Jes at April 27, 2010 7:30 PM

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

Comment #246 - Posted by: Kyle A. at April 27, 2010 7:35 PM

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

Comment #247 - Posted by: kevin o at April 27, 2010 8:33 PM

3rds of

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


Toast :)

Comment #248 - Posted by: BarryT at April 27, 2010 10:31 PM

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."

Comment #249 - Posted by: Bkid27 at April 27, 2010 10:51 PM

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


Comment #250 - Posted by: bookworm at April 28, 2010 4:49 AM

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

3 rds 11:27

Comment #251 - Posted by: Margaret C at April 28, 2010 5:35 AM

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


Comment #252 - Posted by: Susan M at April 28, 2010 5:40 AM

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


Comment #253 - Posted by: Bells 37/6"1"/195 at April 28, 2010 5:42 AM

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


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.

Comment #254 - Posted by: Gremnatious M/30/180/6'1/North Carolina at April 28, 2010 6:56 AM


Comment #255 - Posted by: Josh M/35/74"/198# at April 28, 2010 9:13 AM

as rx'd


Comment #256 - Posted by: M Temesy m/28/175 at April 28, 2010 9:41 AM

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

Comment #257 - Posted by: Slugger 6 at April 28, 2010 10:34 AM

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

Comment #258 - Posted by: PB m/43/6'/155 at April 28, 2010 2:58 PM

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

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.

Comment #259 - Posted by: N_Rahim 28/m/145# at April 28, 2010 4:24 PM

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


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!

Comment #260 - Posted by: Miyagi 30/m/162.6# at April 28, 2010 4:47 PM

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

Comment #261 - Posted by: Doug at April 28, 2010 5:03 PM

as rx'd 29:20

Comment #262 - Posted by: Raze at April 28, 2010 6:38 PM

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


Got 25 du's in a row today!

Comment #263 - Posted by: illis m/29/160/5'10 at April 28, 2010 7:11 PM

Modified this workout somewhat:

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


Comment #264 - Posted by: dinzy at April 28, 2010 7:30 PM

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

Comment #265 - Posted by: Xman at April 28, 2010 8:04 PM

35yom / 208lbs

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


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.

Comment #266 - Posted by: Bphantom at April 28, 2010 8:05 PM


Comment #267 - Posted by: EJ at April 29, 2010 12:17 PM

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.


Comment #268 - Posted by: JeffChalfant 31/168/5'10'' at April 29, 2010 2:06 PM

subbed 135 lb. overhead walk


Comment #269 - Posted by: al deezy (33-m-155) at April 29, 2010 3:30 PM

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

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

Comment #270 - Posted by: Leea at April 29, 2010 4:58 PM

35 tuck jumps
25 k2e
2x35# db ohw


k2e were the killer, mostly sets of 5 only

Comment #271 - Posted by: Callum at April 29, 2010 6:27 PM


Comment #272 - Posted by: Jeff & Charity @ CF Snohomish at April 29, 2010 6:28 PM

scaled to 3 rounds
exercises as rx'd

Comment #273 - Posted by: marty c 6'/m/240#/47 at April 29, 2010 7:02 PM

scaled to 3 rounds
exercises as rx'd

Comment #274 - Posted by: marty c 6'/m/240#/47 at April 29, 2010 7:04 PM

Not RX'd

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

Completed time: 22:47

Comment #275 - Posted by: Kyle Ngo at April 29, 2010 8:53 PM

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

Comment #276 - Posted by: Jeff & Charity @ CF Snohomish at April 29, 2010 9:49 PM

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

Comment #277 - Posted by: drew m/41/5'10"/155 at April 30, 2010 1:07 AM

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

Comment #278 - Posted by: Colton m/15/5'8"/130 at April 30, 2010 1:08 AM

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


Net time Sub "Water pole" for walk

Comment #279 - Posted by: jasffc at April 30, 2010 2:09 AM

Just read the bio - God Bless. RIP

Comment #280 - Posted by: jasffc at April 30, 2010 2:43 AM



- Subbed with 150 singles w/ weighted rope

- Subbed 155 for OH walk

Comment #281 - Posted by: Cchurch at April 30, 2010 7:28 AM


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


Comment #282 - Posted by: Louis Herrera 51 70" 179 at April 30, 2010 7:46 AM

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

45:00 as Rx'd

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

Comment #283 - Posted by: Archer6479 at April 30, 2010 12:05 PM

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

Comment #284 - Posted by: YEMick at May 1, 2010 7:19 AM

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

Comment #285 - Posted by: Edwin 27/M/68"/170 at May 1, 2010 11:22 AM

135# OVHD walk vice 185#
Struggled with DU. First hot wx wod of year (89 deg).

Comment #286 - Posted by: RB at May 1, 2010 6:58 PM

38.31, PR by 4.56, and as rx'ed

Comment #287 - Posted by: apolloswabbie at May 2, 2010 11:40 AM

29 minutes with 115# overhead; K2E w/rings

Comment #288 - Posted by: GU997 M/40/185/5'10" at May 2, 2010 3:07 PM



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 !

Comment #289 - Posted by: Pedro Barrera,Scotland at May 2, 2010 6:08 PM

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.

Comment #290 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at May 2, 2010 6:36 PM

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

Comment #291 - Posted by: Pacers at May 3, 2010 3:34 AM

CFWU-3. Reg. Superman. No Burgener or DU.
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.

Comment #292 - Posted by: jrm at May 3, 2010 7:11 PM

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

Comment #293 - Posted by: indo chris m/33/6'/200 at May 4, 2010 12:50 PM

no overhead walks. just doubles and kte's

Comment #294 - Posted by: TROY at May 5, 2010 8:35 AM

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

Comment #295 - Posted by: Dave at May 6, 2010 4:28 AM


50 du
20 kte
135 lb overhead walk, 20 yds


scaled too light on overhead walk

Comment #296 - Posted by: John/24/5'8/175 at May 7, 2010 9:30 AM

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.

Comment #297 - Posted by: AlexR 29/m/96kg at May 11, 2010 8:49 PM

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



Comment #298 - Posted by: JonK at May 16, 2010 1:36 PM

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


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

Comment #299 - Posted by: MoGreene at May 22, 2010 9:51 AM


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


Comment #300 - Posted by: Chad at July 1, 2010 9:01 AM


3 rounds with 165 overhead

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

Comment #301 - Posted by: BradWV at July 23, 2010 5:58 PM


as rx'd

Comment #302 - Posted by: Francis Vu Nguyen at August 3, 2010 11:56 PM

Wt used was 165#

Comment #303 - Posted by: Francis Vu Nguyen at August 3, 2010 11:57 PM

Rx'd in 24:00

Comment #304 - Posted by: Kevin - CFMoncton at August 24, 2010 9:44 AM

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

Comment #305 - Posted by: Ben Rodriguez at December 2, 2011 12:19 PM

2 rounds
subbed 150 rope jumps
95# overhead walk


Comment #306 - Posted by: dcyn at December 8, 2011 12:12 PM

RIP Paul....

Its been a while since someone has posted on your workout. This was a brutal workout. very satisfying



Comment #307 - Posted by: NDW 23/M/70"/180 at April 18, 2014 3:01 PM


Scaled to 155# OH walk. All else Rx


Comment #308 - Posted by: KB at June 6, 2014 5:50 PM


25:58 (115# OH walk)

Comment #309 - Posted by: Audrey at July 4, 2014 3:41 PM
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