May 29, 2010

Saturday 100529


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31. Jeff Vale 48:46. Post time to comments.


Enlarge image

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.

Bill Grundler 25:49 on today's WOD - video [wmv] [mov]

Jeff Tincher 44:31 on today's WOD - video [wmv] [mov]

Posted by lauren at May 29, 2010 5:24 PM


Comment #1 - Posted by: JP at May 28, 2010 5:27 PM

JeffT that is an amazing emotional effort on the wod, I am glad you are one of my trainers at CFFairfax.


Comment #2 - Posted by: Daniel at May 28, 2010 5:30 PM

What the... what?!

Comment #3 - Posted by: Nick at May 28, 2010 5:33 PM

TIPS PLEASE!!! One arm overhead squat, I cant do them very well, if at all. Im unable to keep the wt. above me when Im in the sqt. Tips, suggestion or progression needed. THANX


Comment #4 - Posted by: BlackCatX-Fit at May 28, 2010 5:33 PM

#4 Use less weight, that would be the easiest scale to do without changing anything about the workout

Comment #5 - Posted by: Daniel at May 28, 2010 5:38 PM

Matt Chan is a beast! Saw him hit a nasty wod at L1.

Comment #6 - Posted by: DenverDanimal at May 28, 2010 5:45 PM

I have been doing the WOD for a couple of months now, I do not have any other sports or activities, recently I have been running for 30 minutes on the treadmill after doing the WOD on days where WOD only takes 10 or 20 minutes. Would I be better off doing two WOD instead of the running and, if so, is there any logic or would I just pick a second workout at random?
thanks in advance

Comment #7 - Posted by: Dave at May 28, 2010 5:49 PM

#4 Also if it is a shoulder flexibility problem that change in weight won't help, I would watch kelly starret's videos for tips on helping improve ROM and then try barbell OHS or back or front squats to keep the same basic muscles working

Comment #8 - Posted by: Daniel at May 28, 2010 5:50 PM

Dave #7 -- what is it at which you'd like to become better? If you want to run faster, pushing yourself on the treadmill should help. If you wanted to become a better Olympic lifter, obviously it would be better to practice your lifts instead.

Choose the right tool for the job. (and choose a sport)

Comment #9 - Posted by: Tim T at May 28, 2010 5:52 PM

RIP Arnie, this wod is for you

Comment #10 - Posted by: Nick at May 28, 2010 5:56 PM

what do you sub if you dont have a kettle bell

Comment #11 - Posted by: steven at May 28, 2010 5:57 PM

#7 Dave, if Crossfit is your only sport, then all you have to worry about it is hitting PRs. If you have extra energy, I recommend working on whatever is weakest for you,be that strength, gymnastics skills, double-unders, etc.

Comment #12 - Posted by: Latham Fell M/180/29 at May 28, 2010 6:02 PM

Rest easy brother

Comment #13 - Posted by: Allie 39/M/170 at May 28, 2010 6:05 PM

#7 Dave, not sure what your goals are. If you are looking at becoming a better endurance athlete I would highly recommend crossfit endurance. I have dropped my fat % significantly and have become a much more competitive Mtn bike racer.

Turkish get ups, been thinking I need to work on these...

RIP Arnie, thank you for your service.

Comment #14 - Posted by: dan m at May 28, 2010 6:06 PM

Wow. This WOD will be emotional for me. I am a explorer firefighter and will be going to be fire acd. soon. This is for Arnie.

Comment #15 - Posted by: R at May 28, 2010 6:09 PM

Amazing effort JeffT. Seeing you drive hard for 44mins has a deeper meaning than seeing someone breeze through it in 20 mins. Truly a honorable effort for a hero wod.

Comment #16 - Posted by: DG at May 28, 2010 6:16 PM


You can expect to see a few more days of hero WODs Id wager. What with it being Memorial Day weekend and all.

Comment #17 - Posted by: Deb at May 28, 2010 6:28 PM

#17:'s Memorial Day weekend, think HQ might have a theme going on? And what's with the 'almighty dollar' bit; you think HQ gets paid more if the workout is harder? Plus, unfortunately, good people keep dying for bad reasons. And this is coming from someone who'll probably need an hour to do today's WOD, scaled.

General Comment I:
- I love the Jeff Tincher video. Nice to see someone screaming and fighting for every rep like us normal humans do.

General Comment II:
- 'Worcester', as in 'Worcester Six' (cf. Tincher video, towards the end) only has two syllables.
First five seconds of this video nail it:
although the locals butcher it even worse.

Gotta love Tincher for trying to pass as a native, but it just ain't gonna happen. :) Jeff, once you get 'Worcester' down you can work on 'Billerica', 'Natick', and 'Lake Chargoggonmnmnoaoananoorognonmanoerg'

Not at all kidding about that last one.


Comment #18 - Posted by: orko at May 28, 2010 6:31 PM


You also have to figure four years ago, the amount of followers of crossfit was not nearly as high as it is now. With more crossfit followers, more hero WOD's will occur as they will want there loved ones to be remembered. People should be remembered so this is a good way of reminding us of those who serve our country, foreign or domestic.

Comment #19 - Posted by: joe at May 28, 2010 6:39 PM

Coach is trying to kill us. I don't understand why we are being punished.

Comment #20 - Posted by: Bell at May 28, 2010 6:39 PM

The almighty dollar?!? This site is free, Reno-guy.

Comment #21 - Posted by: Shane at May 28, 2010 6:51 PM

Always a sad day when a fellow brother or sister is lost. The whole station's doing this WOD tomorrow. You'll be missed.

Comment #22 - Posted by: Sara S at May 28, 2010 6:53 PM


Another Hero WOD. RIP.

Looking forward to this beast in the Morning. Have a nice one. Kepp Bringing the good workouts coach!


Comment #23 - Posted by: SANTI at May 28, 2010 6:56 PM

I haven't even done it yet, but I LOVE this WOD. Single side exercises separated by total body exercises. Awesome!

Comment #24 - Posted by: Tim F. at May 28, 2010 7:05 PM

Do we need to go back down on the TGU's?

RIP Arnie

#11, I'm using a dumbbell. You just kind of cup the DB where you would normally hold it. It's a bit awkward and your pants can get in the way if they are a bit loose.

Comment #25 - Posted by: FinnishCraig m/22/5'8"/150 at May 28, 2010 7:19 PM

Great WOD! I can't wait to attack it in the morning. And by the way Travis from Reno, we do have free speech, but the first ammendment only prohibits Congress from abridging free speech, private citizens and corporations are free to do so. If you want a soapbox get your own site and stop the belly-aching.

Comment #26 - Posted by: CaptNoyd at May 28, 2010 7:27 PM

it concerns me that people aren't taking these wods for what they are worth, too many this is gonna be tough or questioning crossfit methods. I'm sure the hero's that represent these wods care that u aren't gonna do well on this wod!

Comment #27 - Posted by: Nick B at May 28, 2010 7:29 PM

RIP Arnie. Tomorrow is for you!

Jeff Tincher, Awesome effort Brother...that video had a lot of heart and emotion in it. Genuine for hat is off to you my friend.

Comment #28 - Posted by: Grugly at May 28, 2010 7:30 PM

If these hero WODs keep coming both my heart and body will be broken. I hate to hear of a public servant passing (especially in the line of duty), but I will do my best to honor these heroes by giving these WODs 100%.

RIP Arnie.

Comment #29 - Posted by: James m/30/204/5'8" at May 28, 2010 7:33 PM

@ Travis from Reno

It's an all around awful thing to insinuate that this organization is exploiting fallen soldiers, firefighters, and police officers for cash, especially on Memorial weekend. Secondly there is no possible correlation between an increase in hero WOD's and an increase in gross income.

As far as their programming, there is nothing that comes close aside from having your own personal olympic training coach. What is wrong with a really hard KB workout or handstand ring push ups? I guarantee there is someone out there that can do them with well. If you cannot do it as rxd then scale down appropriately, if you think you have a better workout and programming plan then do it.

Comment #30 - Posted by: patrick l bateman at May 28, 2010 7:37 PM

RIP Arnie I'll burn this one out for ya.

#7 I do 2 WODs a day unless it's a longer WOD. Tomorrow I will probably just do this hero one. As far as programming....I do the main site WOD and whatever Crossfit Carmel in Indiana is doing. They are off by one day in the cycle though so some weeks I just do a single WOD on my off days.

@ Reno guy-Is it a crime to make money? I have been doing crossfit for 5 years as well and I don't see a problem with more hero workouts. I am not sure how doing hero workouts (which tend to be harder than normal WODs) is going to make them more money, but if it does more power to HQ.

Also as a good chunk of the CF community is military or law enforcement, why not patronize to them a bit especially on memorial day weekend. It just makes sense.


Comment #31 - Posted by: Dan Mason M/226/5'11" at May 28, 2010 7:40 PM

7 dave,

miko salo, winner of last year's games does several wods a day. start with a strength wod, like 5x5 or 7x1 or 3x3, something like that: cleans, jerks, snatches, squat, front squat, overhead squat, deadlift. do this wod after warmup before another metcon wod. if the mainsite wod is a strength wod, then do it first and add a metcon later. miko rests about 10 minutes between workouts. then he'll usually do a third wod, a shorter, 2-6 metcon like fran or something like that.

i also recommend doing skill work before or especially after certain wods, double-unders, handstands, levers, ring work: cross progressions etc. a lot of it depends on how much time and effort you want or are able to put into your personal fitness.

Comment #32 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at May 28, 2010 7:45 PM

Travis, I'm aware of the commercial side. I just don't think that more hero wod's equates to "bowing tithe almighty dollar."
But if you want to be melodramatic, feel free.

Comment #33 - Posted by: Shane at May 28, 2010 7:46 PM

"to the"...

Comment #34 - Posted by: Shane at May 28, 2010 7:48 PM

@ Travis from Reno

I don't believe I am about to participate in this. We (those of us in the USA) do not live in a democratic society. We live in a representative republic. However, that has little to do with your point. As for the free speech - You have the right to post what you want on this forum; and CFHQ has every right, being the owners and maintainers of this site, to remove your post.

Comment #35 - Posted by: Tim at May 28, 2010 7:50 PM

old school russian military...i feel tougher even looking at it. never seen a wod like this. deadly...

Comment #36 - Posted by: toddy at May 28, 2010 7:51 PM


travis from reno seems upset that he can't do ring hspu and thinks that cf programming is "rediculous" because he's not strong enough to complete something as rx'd. at least that the sense i'm getting.

Comment #37 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at May 28, 2010 7:51 PM

Crossfit Sri Ram Ashram,India
OMG what a WOD. Hats off to all who can do this rx

36:10 15kg db

40:12 12.5kg db

37:43 15kg db

Comment #38 - Posted by: rashmi at May 28, 2010 8:00 PM

@ Travis from reno

i'm bad at muscle-ups, so if crossfit programs 30 muscle-ups for time is that bad, ridiculous programming. no i don't think it is.

Comment #39 - Posted by: Daniel at May 28, 2010 8:02 PM

RIP. We will do this in honor of Arnie at the park for the Free Saturday Workout in Memorial Park in Chula Vista!

Comment #40 - Posted by: D5F at May 28, 2010 8:11 PM

I'm not sure I dig the TGUs in this WOD either... has nothing to do with my own strength or weakness, but they're a low power output movement with a strong probability for injury when done for time.

Comment #41 - Posted by: bk at May 28, 2010 8:18 PM

Have not posted in a while but as an USAF member and a Veteran of 3 wars I see no problem at all in the Hero WODs. Been a C-Fit follower for 2 years now and recently had to have emergency surgery in Iraq. Do to Crossfit and the fitness level that it provides for free to military affiliates I recovered in record time and will be back in the cockpit on Tuesday, oh forgot to mention operation Phoenix which the Coach has donated millions to our Marine brothers........yes Crossfit makes money but who does not..... Much love to Coach and the team, RIP my heroes and please as everyone is out having fun this Memorial Day weekend remember our fallen service members who have paid the ultimate price for your ability to say and do whatever it is you want. Best wishes to all of you.....3-2-1 Go!

Comment #42 - Posted by: Swany at May 28, 2010 8:21 PM

You know what after i saw the guys from India times and weight of the KBs, I went to my garage to do 1 x TGU with the 70 LB KB and the result is that I am scaling this down to the 1.5 POOD, on my part hats off to those that can do this WOD as RX'D. doing the swings with the 2 POOD and the OHS hopefully i can do it with the 1.5 POOD. Have a nice one.


Comment #43 - Posted by: SANTI at May 28, 2010 8:33 PM

Bill Grundler = Beast

Hope to see more videos of Bill!

Comment #44 - Posted by: sevan at May 28, 2010 9:19 PM


50:25.... Awesome workout. Sheer misery but nice. Such a tragic story.

Comment #45 - Posted by: StevieB at May 28, 2010 9:41 PM


50:25.... Awesome workout. Sheer misery but nice. Such a tragic story. Not as rx'd though... 55 lb dumbell

Comment #46 - Posted by: StevieB at May 28, 2010 9:42 PM

This WOD is for you Arnie...I'll be thinking of you

Comment #47 - Posted by: 32f/5'3/135 at May 28, 2010 10:08 PM

R.I.P brother

Comment #48 - Posted by: ben l at May 28, 2010 10:44 PM

We are all still thinking of you Arnie. Thanks CF for posting this. Means a lot...

Comment #49 - Posted by: Veronica at May 28, 2010 11:18 PM

With a single 15# db time 9:25
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm
20 Swings
10 Overhead squats, Right arm
20 Swings
10 Turkish get-ups, Left arm

Comment #50 - Posted by: Terrill at May 28, 2010 11:21 PM

Jeff T.

You are a class act! I enjoyed the poem and your words.


Comment #51 - Posted by: sevan at May 28, 2010 11:46 PM

I worked on this fire. I was there when this happened. It's never a good day when someone dies on a wildfire. Unfortunately it happens all too often. RIP Arnie.

Comment #52 - Posted by: paul at May 29, 2010 12:07 AM

RIP Arnie, you are one of a kind my brother! Can't wait to suffer through this wod knowing you will be enjoying my misery...

Comment #53 - Posted by: Ubie at May 29, 2010 12:19 AM


Pack Scaling as Rx'd:
Great workout. Will be sore tomorrow!

Comment #54 - Posted by: Baconator at May 29, 2010 12:44 AM

With a single 1 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

tt = 37:16

Comment #55 - Posted by: fitz997 at May 29, 2010 3:54 AM

when doing the turkish get up, is the rep completed when you stand up all the way or do you have to return to the starting point for the rep to count.

Comment #56 - Posted by: neal at May 29, 2010 4:15 AM


only did up part of turkish getups


Comment #57 - Posted by: cosmo at May 29, 2010 4:38 AM

I absolutely hate dumbbell swings, guess I need to invest in kettlebells. The dumbell just doesn't swing like a kettlebell - plus the metal hex head ones can be tough to hold properly.

Comment #58 - Posted by: Jason at May 29, 2010 4:40 AM

50# dumbell for get ups and overhead squats
55# kettle bell for swings.

failed on last set of get ups (left hand), reverted to 35# dumbell

notes: should have done the whole workout with 35#. would have been faster and more cardio. next time try with 35 or 40

Comment #59 - Posted by: charles.burrow at May 29, 2010 4:45 AM

21 Turkish get-ups, Right arm - 50lb db
50 Swings- 50lb db
21 Overhead squats, Left arm- 50lb db
50 Swings- 50lb db
21 Overhead squats, Right arm- 50lb db
50 Swings- 50lb db
21 Turkish get-ups, Left arm- 35lb db


Comment #60 - Posted by: zach.welton at May 29, 2010 4:52 AM


20 Dumbbell Swing (55#)
30 Box Jumps (36in)
40 Pull-ups
50 Wall Ball Shots (20#)
60 Sit-ups
Run 400m
60 Sit-ups
50 Wall Ball Shots (20#)
40 Pull-ups
30 Box Jumps (36in)
20 Dumbbell Swing (55#)

Comment #61 - Posted by: Matt Bruce at May 29, 2010 5:18 AM

Will be scaling the heck out of this. Will use a 1 pood for the TGUs and a 1.5 pood for the swings. Looks great, though!

Comment #62 - Posted by: mtr/m/5'9/168 at May 29, 2010 5:29 AM

Morning. Another "Hero" today. We can expect a "Hero" triple crown this weekend I reckon.

For those of you who might be relatively new there are several posts above in response to Travis that touch on the "Hero" workouts, why we do them, what they are. In short Crossfit long ago became a place where First Responders, men and women who make up the "sharp end of the spear" came for their fitness. Coach is on record as saying that he has succeeded if his program helps to bring even one more of these folks home safely from the dangers of their job, safe because they were more fit because of Crossfit. A worthy goal, no?

We lose these folks all the time, LEO's, Firefighters, men and women in the armed forces. It's the nature of their jobs, a risk they accept as a matter of course. Not a lot of eye docs checking out in the line of duty; these folks go to work so that I, you, can do the same, There are more "Hero" workouts lately because there are more Crossfitters lately. Crossfit makes the same amount of money from me for "Arnie" as it does for "Murph"...exactly none.

Like Jeff Tincher in his video we honor those we've lost by struggling through these epic "Hero" workouts. Like Jeff, also, I think we are called to remember and thank the every day heroes who walk among us, still. Cop on the beat. Firefighter cleaning his rig. Soldier sweating next to us in the Box.

Memorial Day weekend, day two of what might be three straight. How sad if it turns out to be three straight new "Heroes". How appropriate that we remember. Thanks to Coach and Lauren, Tony and Crossfit for the opportunity, the encouragement to do so.

Comment #63 - Posted by: bingo at May 29, 2010 5:29 AM

Scaled it down pretty much, I really suck att these kind of excersises - so keep em coming!

21 Turkish get-ups, Right arm 12 kgs
50 Swings 12 kgs
21 Overhead squats, Left arm 8 kgs
50 Swings 16 kgs
21 Overhead squats, Right arm 8 kgs
50 Swings 16 kgs
21 Turkish get-ups, Left arm 8 kgs


Comment #64 - Posted by: EmilX 25/m/163Ibs/183cm at May 29, 2010 5:47 AM

34:10 in honor of Arnaldo "Arnie" Quinones.
Used 1.5pood for 10 on tgu then had to switched to 1.0pood for 11remaining(did same for right and left). All squats were 1.5pood and swings @ 2.0 russian style. BRUTAL and I loved it. Rest In Peace Arnie. Thank you for your sacrifice. May family, friends and God remember you always.


Comment #65 - Posted by: JD at May 29, 2010 6:03 AM


Scaled to 1.5pd


Comment #66 - Posted by: Chas at May 29, 2010 6:16 AM

Let us also remember and do this WOD for Captain Tedmund "Ted" Hall, who was alongside Arnie that day they became heroes. RIP brothers

Comment #67 - Posted by: tommy a at May 29, 2010 6:20 AM

used 1.5 pood of Turkish Get-ups and Overhead squats
still used 2 pood for swings

Comment #68 - Posted by: Tyler Scott at May 29, 2010 6:21 AM

48:31 w/1.5 pood KB (53#/24kg)

TGU's were the death of me

Comment #69 - Posted by: ArcLite M/35/69"/163 at May 29, 2010 6:22 AM

With a single 1 pood kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


Comment #70 - Posted by: Anthony M/38/5'10/190lbs at May 29, 2010 6:57 AM

RIP Arnie.

I'm glad they have the "old guys" doing this one, fellow 40+ guys Bill Grundler and Jeff Tincher. At 40, I was the oldest guy at the Northeast Regional for individuals but didn't complete all the workouts, just the first. (I did the Aff Team workouts instead.) Next year though, I will be ready to hang. Thanks for the inspiration guys.

Comment #71 - Posted by: Ben at May 29, 2010 7:04 AM

F/34/5'3"/108 15 minutes Used a 10lb weight for the single arm and 25lb (smallest our gym has in cf room) kettle bell for swings.

Comment #72 - Posted by: Mindy S at May 29, 2010 7:08 AM

RIP Arnie...God speed with your family.

Don't have a 70lb KB...thank goodness I might add, this one was hard enough with a 55lb KB.

Started and stopped my watch with the first push so I have no idea how long it took but needless to say, sweat was dripping from every pore by the end. I'm a little worried about what tomorrow might bring.


Comment #73 - Posted by: Dan Blackmon (M/36/5'10"/175) at May 29, 2010 7:21 AM


Comment #74 - Posted by: charbs m/25/190 at May 29, 2010 7:24 AM

Jeff--we're lucky to have you and Maggie as a trainers. Well done paying respect to your profession with "Arnie." My respects to Arnie's family and friends in the FD.

Comment #75 - Posted by: Scott T at May 29, 2010 7:27 AM

Hey, I'm new to CrossFit but am looking to gain knowledge and use this great site to help me with my fitness goals. During this workout of the day I had to stop half way through each workout cause I couldn't complete all 21 TGU's or all 50 swings consecutively. Is this ok if I stop sometimes like this because I'm unable to do more?

Comment #76 - Posted by: Seth at May 29, 2010 7:29 AM


21 Turkish get-ups, Right arm (1 pood)
50 Swings (1.5 pood)
21 Overhead squats, Left arm (1 pood)
50 Swings (1.5 pood)
21 Overhead squats, Right arm (1 pood)
50 Swings (1.5 pood)
21 Turkish get-ups, Left arm (1 pood)


Comment #77 - Posted by: nutfam at May 29, 2010 7:45 AM

#76 - It's fine to stop work, but don't stop time. The idea is to work as quickly as possible against a running clock. Stay safe and keep good form, but power through.

Comment #78 - Posted by: Chris at May 29, 2010 7:52 AM



Only have 1 pood so far…so I had to sub that instead of 1.5 pood
With a single 1pood kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Time: 25.20.

Comment #79 - Posted by: Derek at May 29, 2010 7:54 AM


Boy this one showed some asymmetry!! Right side is much stronger than my left, guess I need to work on that. Took my time on the TGUs as I don't like to rush them, injury waiting to happen.

Scaled weight to 40 lbs. Oops, remembered the reps wrong and did 25,50,25,50,25,50,25. Also all right and then all left....


Comment #80 - Posted by: dan m at May 29, 2010 8:04 AM

Subbed 1 pood KB instead of 2 pood. RIP Arnie.


Comment #81 - Posted by: Josiah Ertz at May 29, 2010 8:05 AM

Half the man I should be. 1.5 pood. 27:52. OHS biggest limiting factor for weight.

Comment #82 - Posted by: therozfather. 31/M/200 at May 29, 2010 8:13 AM

14 Turkish get-ups, Right arm(70lb db)
50 Swings(70lb)
21 Overhead squats, Left arm(1.5 pood kb)
50 Swings(70lb)
21 Overhead squats, Right arm(1.5 pood kb)
50 Swings(70lb)
14 Turkish get-ups, Left arm(70lb db)


Comment #83 - Posted by: Jonblaze at May 29, 2010 8:18 AM

rx'd 31:50

Comment #84 - Posted by: Tom Seryak at May 29, 2010 8:24 AM

Correction. 1 pood.

Comment #85 - Posted by: therozfather. 31/M/200 at May 29, 2010 8:26 AM

Jen: 58:29 (30# turk, 35# squat/swings)
Harold: 1:05:10
Chris: 1:05:30 (40#turk/squats, 1.5 pood swings)
Eric: 1:07:00 (45#s)
Paul: 1:12:00
Gunnar: 1:31:08 (1.5 pood for last 17 turkish left arms

Comment #86 - Posted by: jenniferg at May 29, 2010 8:40 AM

RIP Brother...FTM-RTB

Comment #87 - Posted by: Chuck O at May 29, 2010 8:44 AM

OHS/TGUs .5 pood
KBS 1 pood


Comment #88 - Posted by: brittk at May 29, 2010 8:54 AM


34:25 with 20KG Kettlebell.

Not sure if the tear/sweat falling from my face was from pain or happiness of completion.

Comment #89 - Posted by: Tyler K. at May 29, 2010 8:56 AM

used 1 pood for the TGU and OHS
used 2 pood for the swings

Time 44:27

Swings getting much better with the big gun, no rips thanks to coach M

Comment #90 - Posted by: jonEl FunctFit at May 29, 2010 9:17 AM

VERY humbling

35# db (I use 55's for tgu's but not for 21! Started at 55# but after a few switched down)


Comment #91 - Posted by: coyo at May 29, 2010 9:30 AM

PP 5-5-5-5-5 (132-152-172-192-212x4)
WOD, Scaled to 1.5 pood.

Comment #92 - Posted by: Josh M/35/74"/198# at May 29, 2010 9:38 AM


First time doing the turkish get ups..My hats off to all you bad ass crossfitters who are doing these lifts with people/huge weights...etc! You guys ROCK!! BRUTAL!!

Comment #93 - Posted by: Storm at May 29, 2010 9:40 AM

This is probably one of my personal favorites I've seen posted in a long time. I love the kettle bell and this one is going to hurt. I'm putting this into my gym's rotation immediately!

Rest in peace Arnie

Comment #94 - Posted by: cjlammert at May 29, 2010 9:45 AM

Scaled the weight down today to concentrate on form since I haven't done TGUs before and I'm recovering from a torn stomach muscle.

30:05 with 35# KB

Great workout!

Best wishes to all of our armed service personnel and their families this weekend and RIP Arnie.

Comment #95 - Posted by: Jim Colby at May 29, 2010 9:46 AM

I was watching the training videos on the KB and that instructor only did the swings to chest level. Nearly every other demo video I see shows the person swinging it above their heads. Whats the correct way?

Comment #96 - Posted by: Chris G. 43/6'1"/230 at May 29, 2010 9:48 AM

Scaled for "pack" WOD on Brand-X - USed 20# DB
SIngle-arm squats were slow. Had to get the muscle memory going. But lotsa fun.


Comment #97 - Posted by: MDMelissa 45/5'4"/116? at May 29, 2010 9:49 AM

Oh crap, I"m 46 now....haha forgot

Comment #98 - Posted by: MDMelissa 46/5'4"/116? at May 29, 2010 9:50 AM


used a 40lb dumbbell, switched to 20lb on rep 10 of last set

Comment #99 - Posted by: Doss at May 29, 2010 9:55 AM

34:43 w/55# KB
RIP Arnie

Comment #100 - Posted by: Nickosaurus at May 29, 2010 9:56 AM

14s instead of 21s
70lb dumbell
left arm sucked

Comment #101 - Posted by: justaman - liberty, sc at May 29, 2010 10:03 AM

RIP Arnie, and thank you for your service.
Done today at Crossfit NYC.

Day 1 of my 21 Day Goat Fix, this round I am doing Dips and Double Unders. I will work on Dips or Double Unders before every workout. Somedays I will work on both depending on my schedule. Dips apply to every upper body workout, and double unders are always a slow point. Goal at the end is Four sets of 20 BW Dips, and 50 consecutive Double Unders.

Today was Double Unders.
Set a double under record today of 30.

"Arnie" 24:45

With a single 1.5 pood kettlebell:
15 Turkish get-ups, Right arm
50 Swings
15 Overhead squats, Left arm
50 Swings
15 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm(1 pood last TGU's)

Comment #102 - Posted by: chris m/34/191/69" at May 29, 2010 10:05 AM

Forgot to note on my comment that I took my time on TGU to make sure I didn't smash my face with a 70lb dumbell

Comment #103 - Posted by: justaman - liberty, sc at May 29, 2010 10:08 AM

forgot to start my watch. About 40-45 though. Scaled TGU to 1 pood. Absolutely brutal.

Comment #104 - Posted by: TBone at May 29, 2010 10:15 AM

Blessings to Arnie and family.


For time:
175#DL x15
25 BJ, 24"
50 Pull ups, toes asst
100 WB, 12#
200 Tuck jumps
Run 400m, 45# plate
= 26:25

Tuck jumps felt slowest. the 45# plate was kinda big and odd to hold but that was fun. I workout at a Y and it was Sat am busy so they all do think I am Nuts. I got a lot of funny looks....

Yoga 90 min


Comment #105 - Posted by: in8girl at May 29, 2010 10:22 AM


not as rx'd - don't have kettlebells. Used a 70# dubmbbell for the swings but just a 40# for the squats and get-ups.

Should have just used a 50# for everything


Comment #106 - Posted by: john g at May 29, 2010 10:22 AM

CG E-City CrossFit;
scaled to 1.5 pood for swings & 1 pood for OHS & TGUs

Comment #107 - Posted by: Dan Leary at May 29, 2010 10:37 AM

AM-1.7 mile walk with 25 lb pack- 31 min
After1 hr rest-"Arnie"- scaled for weight:
With a single 20 lb DB-(heaviest I could handle):
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
20:22 (Weight DOES make a difference!)

Comment #108 - Posted by: peejay2 at May 29, 2010 10:41 AM

24kg kettlebell


Comment #109 - Posted by: Anders_M_Norway at May 29, 2010 10:45 AM

An outstanding and inspirational tribute to one of our fallen brothers...

Thanks, Jeff!

Comment #110 - Posted by: Adam Thiel at May 29, 2010 10:46 AM


Hats off to everyone that went with 70 lbs!! I'll be there someday.
Scaled weight to 45#db. TGUs = Holy Ravioli

RIP Arnaldo

Comment #111 - Posted by: Justin at May 29, 2010 10:53 AM

"Nutts", details there.

Comment #112 - Posted by: bingo at May 29, 2010 11:03 AM

Misread WOD, tried to do 4x rds of Turkish GU

Did 1x right arm Turkish GU, 1x left arm Turkish GU, 3x KB swings
used spool of horse wire for weight @ in-laws (very heavy, hard to manage)

no time, no watch today

Comment #113 - Posted by: Jon-David at May 29, 2010 11:04 AM

Scaled to 35lb KB for all.
Good solid workout.

Comment #114 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at May 29, 2010 11:09 AM

36:37 rxd. last set of getups were alot harder than the first set. RIP Arnie

Comment #115 - Posted by: neal at May 29, 2010 11:16 AM

I'm glad it's another hero WOD today. I just seperated from active duty in the USMC, I'm no longer a grunt, but this weekend is takin it too me. Everyone I know in the civilian world is out partying all weekend, not one moment of remorse for those we've lost. Every where I look, I see sales, and people buying case upon case of Bud lite. Hardly anywhere, except here, do I see people taking the time out of their day to honor and respect the fallen. There isn't a day that goes by where I don't think of those I personally have lost, but this weekend especially stands out. Even if coach doesn't post a hero WOD every day this weekend, I'm doing one every day. I owe it to those who gave more than I did. And I appreciate that the cross-fit community as a whole respects this weekend. I'll post my time later, this one's for you Arnie.

Comment #116 - Posted by: Mike Spadaro at May 29, 2010 11:20 AM

20 lb. DB (CrossFit rookie)
Epic workout, even with significantly less weight than rxd.

Comment #117 - Posted by: mike at May 29, 2010 11:26 AM

Used a 55# PowerBlock (dumbell) for all. Due to the perfectly balanced dumbell and my lack of stabilization, I placed the weight on my shoulder to perform the squats.


Embarassing, but refused to quit.

Mad kudos to anyone who did this as Rx'd. 2 pood is SICK.

Comment #118 - Posted by: James White, m/30/5'8"/204 at May 29, 2010 11:26 AM

As an army wife of a deployed soldier, thank you for remembering those who have gone before us. Also, thank you for helping to make our soldiers more fit (including my husband). I know it will keep them safer over there.

I am somewhat new to crossfit, so this is my first try at Turkish get-ups. I think everyone in the gym was watching me wondering what in the world I was doing. Loved every second and looking forward to tomorrows workout. It truly is my escape from reality everyday and will make this year more enjoyable. Thank you.

Comment #119 - Posted by: Sara A at May 29, 2010 11:43 AM

Reason #45098 to write down the WoD before going to the gym...

Doing 50 Turkish Get-Ups and 50 Overhead squats on each arm...

I couldn't figure out why the hell it took me an hour to do. Valuable lesson learned.

Comment #120 - Posted by: Chris Morth at May 29, 2010 11:51 AM


Comment #121 - Posted by: hai tu at May 29, 2010 11:52 AM

as rx'd 57:10

Comment #122 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at May 29, 2010 11:54 AM

i'm sorry, 60 lb dumbbell 57:10

Comment #123 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at May 29, 2010 11:58 AM


used 60 lb. dumbell for the first 10 reps.
used 50 lb. dumbell for the last 11 reps.

used 60 lb. dumbell on first set of swings.
used 50 lb. dumbell on the other sets....


Comment #124 - Posted by: Matthew at May 29, 2010 12:03 PM

34 yom 225 bwt
wu: 800m run
3 rds of:
5 burpees
10 situps
15 squats
10 sec handstand hold
5 pu's

wod scaled
used 25lb db on tgu and ohs and a 1.5 pood kb for swings

time: 22:22
next time i'll go heavier but this was a great workout. Condolences to the family for their tragic loss.

Comment #125 - Posted by: brian t at May 29, 2010 12:06 PM

42# DB
Did left hand gettups, swings, OHS, swings
Right hand is broken. I couldn't do 70# gettups w/o right hand for stability.

Comment #126 - Posted by: Jette 40/M/5'11"/175 at May 29, 2010 12:07 PM


Swings AS RX'D
TGUs with a 45 LB DB
OHS with a 1 POOD KB

TOTAL TIME WAS 1 HOUR 15 minutes and 8 seconds.

My brother in law did this WOD with me, TGUs with a 1 POOD DB, swings with a 1.5 POOD. OHS with a 1 POOD, He Finished almost at the same time, my neighbors might think that we are crazy or something, yesterday running with the 45 LB Plate up and down the street and today Saturday Doing the TGUS with Heavy metal music.

Arnie for sure was laughing at us because we were sucking doing this WOD.. hard WOD, HATS OFF FOR THOSE WHO CAN DO THIS WOD AS RX'D. new goal for me in the future will be to develop my self to do this beast as RX'D.

Have a nice day everyone.


Comment #127 - Posted by: SANTI at May 29, 2010 12:07 PM

Warm-up: 15min Bike

WOD: Arnie, scaled to:

1. 21 x TGU, 35lb, Right Hand
2. 50 x Dbell Swings, 35lb
3. 21 x OHS, 25lb, Left Hand
4. 50 x Dbell Swings, 35lb
5. 21 x OHS, 25lb, Right Hand
6. 50 x Dbell Swings, 55lb
7. 21 x TGU, 35lb, Left Hand

First time doing Turkish Get-ups....

That was a tough workout, wasn't sure where to start, could've done 55lb for all dbell swings


Comment #128 - Posted by: Dean at May 29, 2010 12:11 PM

sub with a 50lbs dumb bell,.... 49:00

Comment #129 - Posted by: steven at May 29, 2010 12:12 PM


Used 50lb dumbbell for TGU
65lb dumbbell for OHS
1.5 pood kettlebell for swings


Comment #130 - Posted by: Ken at May 29, 2010 12:13 PM

Scaled to 1.5 pood

The TGU's definitely were the killer, and exposed weaknesses I didn't know were there.

Comment #131 - Posted by: Dave B at May 29, 2010 12:23 PM

Rest In Peace Arnie.


Turkish get-ups~ right and left arm 1 pood
OHS~ right and left arm 45# KB
KB swings~ 45# KB

TIME: 38:01

tgu's were the most challenging.

Comment #132 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 29, 2010 12:27 PM

31:05 scaled to 35 lb db

Comment #133 - Posted by: Phil C 49/m/160 at May 29, 2010 12:30 PM


1.5 pood
last round of TGUs took over 15 minutes to complete, left wrist was shot......loved the wod!

Comment #134 - Posted by: JimL at May 29, 2010 12:30 PM

RIP Arnie... 44:23 w/ 60lb KB for all. those TGU's are rough beginning AND end. hats off to anyone who did the entire thing Rx'd...couldn't imagine using 2 pood!

Comment #135 - Posted by: Jonathan at May 29, 2010 12:36 PM


2 pood (60%) & 1 1/2 pood (40%) after total failure. 61 minutes. I feel like I lost a wrestling match to a hunk of heavy iron! Agree with last post - kudos to anyone who did this rx'd!

RIP Arnie.

Comment #136 - Posted by: Russ Malz at May 29, 2010 12:48 PM

Agree with all the other posts, kudos to anyone who did this rx'd

did tgu's and overhead squats with a 35lb db
did the swings with a 50lb plate

I would have done it with heavier weight, but my resources are very limited at the moment, still a really brutal workout

36:45 total time

Comment #137 - Posted by: Mike Spadaro at May 29, 2010 12:59 PM


1.5 pood, used 40# db on left arm TGTUs

Comment #138 - Posted by: Alan at May 29, 2010 1:04 PM

Wow... I'm new to crossfit and I couldn't touch this one. A great tribute that I was unfortunately unable to pay in full. Did it as Rx'd only I stepped down to a 30 lb. kettlebell for all the exercises due to my new-ness

Comment #139 - Posted by: JK 28/M/165lbs at May 29, 2010 1:09 PM

Never forget & God bless - Captain Tedmund "Ted" Hall + Arnaldo "Arnie" Quinones.

PFD truck 9351 felt some of your pain:

scaled to 35lbs - Dumbbell
J.P. - 19.34
G.T. - 21:46

Stay safe bothers & Sisters!

Comment #140 - Posted by: captxpro at May 29, 2010 1:22 PM


46.20 with a 1.5 pood KB. Dropped to 40# db for my left-hand work, since it's been weaker with the shoulder separation.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Priest, Anglican Church in North America

Comment #141 - Posted by: Chappy B+ at May 29, 2010 1:26 PM

Al Udeid

Adam (60#) - 35:28
TD (40/60) - 40:00
Danielle (30/40) - 53:53

Comment #142 - Posted by: AdamL at May 29, 2010 1:38 PM

started with 35 lb db then quickly dropped to a 20 db.

Comment #143 - Posted by: greg 6'3"/217/38 at May 29, 2010 1:50 PM

Thought I was going to get to the gym for a couple of hours while my daughter was at a club, after walking over in the rain she then remembered it had been cancelled because it's a holiday here. Went home and put my feet up.

No fun but it was relaxing.

Comment #144 - Posted by: Elaine, Scotland at May 29, 2010 1:52 PM


so far from RX... it's a wonder I'm even posting this.

Halved all the reps.

TGUs were done with 20# and though the weight was very manageable, by the end, the shoulders were really aching.
OHS were also done with the 20# kb. I was pleased that by the end of the 10 reps, I was going almost deep enough
swings were done with 35#kb.

time: 14:33

Comment #145 - Posted by: JuliePlatt at May 29, 2010 1:54 PM

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy then
Modified WOD
W/40# vest, 1.5 pood Kettlebell,Russian swings
21 Sit ups
21 Swings
21 Squats 70#
21 Swings
21 Squats 70#
21 Swings
21 Sit ups

Comment #146 - Posted by: Pete In Sun City at May 29, 2010 2:05 PM

as rx'd except w/ 35#db 36:50

Comment #147 - Posted by: lawman698 at May 29, 2010 2:22 PM

C: 18:25
Subbed windmills for TGU (to avoid pilonidal cyst) - did through 90 swings w/ 1.5 pood, then switched with BG and did the rest w/ 35# kb.

BG: 30:25
Did TGU w/ 35# kb, Switched to 1.5 pood halfway through until second round of TGU. Had to drop TGU at the top during the second round, and not go back down with it.

My lumbar's sayin "no", but my brains sayin "go."

Comment #148 - Posted by: Xfit Rice Owls at May 29, 2010 2:32 PM

This was tough.

Used 1 pood for the TGUs and the OHS and 1.5 pood for the swings.


Comment #149 - Posted by: MTR/m/168/5'9" at May 29, 2010 2:51 PM

RIP Arnie

amrap 12 minutes
10 pushups
15 situps
20m walking lunge
9 rds - 10 pushups - 15 situps - 10m walikng lunge

Comment #150 - Posted by: tdhalls at May 29, 2010 2:53 PM

This was a ball buster!

36:50 but had to sub a 20# KB for TGU's and the OHS. Used a 70# DB for the swings. First time trying the TGU and it showed. Pitiful and sloppy!

Comment #151 - Posted by: Chris G. 43/6'1"/230 at May 29, 2010 2:55 PM

SUB 35# kb


Comment #152 - Posted by: Ticotexas M/40/69/150 at May 29, 2010 3:06 PM

Scaled to 1 pood.


I'm not experienced with the turkish getup so that was the limiting factor.

Comment #153 - Posted by: Latham Fell M/29/180 at May 29, 2010 3:15 PM

56:14 not as rx'd

This was tough. I did it with a 1.5 pood KB all the way through. Definitely worthy of a Hero WOD.

Comment #154 - Posted by: Carlos @ CrossFit RamRod at May 29, 2010 3:36 PM

Rxd Weight
No KettleBell, subbed Dumbbell

Saturday 100529

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


Comment #155 - Posted by: Flarega 6'4" 220 (1st crossfit workout Nov.23, '09) at May 29, 2010 3:51 PM


Subbed 1.0 pood for TGU & OHS.
Subbed 1.5 pood for swings.

Did TGU complete: up & down for 1 rep. First time ever doing TGU's.

Tremendous WOD.

RIP Arnie.

Comment #156 - Posted by: Ronnieboy at May 29, 2010 3:53 PM

Did it rx'd up until the last round of TGU. After 1:06:00, I was burned out.

Comment #157 - Posted by: David A at May 29, 2010 3:56 PM

Rest brother you deserve it, any pain or discomfort today was for you
40:32 scaled down to 40'lb for the tgu and ohs and 65 for the kb swings kicked me

Comment #158 - Posted by: Jb at May 29, 2010 4:02 PM

Hard workout but worth it had to use 35# for Turkish and ohs use 60# for swings did a extra 50 reps
32:00 min
thanks heros

Comment #159 - Posted by: Ray at May 29, 2010 4:07 PM

22:52 25lbs dumbbell done @park

3 rounds:
cable upright row press out 48lbs
unilateral lying tricep extensions 25lbs

R.I.P. Specialist Quinones

Comment #160 - Posted by: jc at May 29, 2010 4:08 PM


W/U: "Arnie," 2 reps at 25# then 35#.

Done w/55# kettlebell: 44:04.

C/D: Skipped.

Beat me up! Tried to do this with 70#, but it was too heavy. Just the weight of the KB pressing on my forearm hurt. :) The L-TGU didn't bother my L-shldr injury as long as I used perfect form. If I was off even a little bit, boy did it let me know. L-ankle injury wasn't an issue.

RIP Mr. Quinones.

Comment #161 - Posted by: rjf (Since 07-20-07. WOD no. 784) at May 29, 2010 4:34 PM

Gonna have to make this one up during the week... such a sad story. RIP Arnie. :(

Comment #162 - Posted by: dk 33/m/6'0"/222 at May 29, 2010 4:42 PM

Didn't do Arnie justice. Shoulders wouldn't hold up to the weight. Good news was that the hotel I was staying in had kettlebells.

1 pood 23:29

Comment #163 - Posted by: Jim D. 49/m/165/5'11" at May 29, 2010 4:44 PM


as rx'd (subbed 2 pood for 32.5lb kbell)
time: 29:32

This was freaking tough.

Comment #164 - Posted by: Znxtch at May 29, 2010 4:51 PM


23:04 used a 1 pood for the entire workout!!! Wow I give it up to those who did it as rx'd...

Comment #165 - Posted by: Shane Cross at May 29, 2010 5:09 PM

WOD "Arnie"


21 tgu ,r/a @ 16kg,k/b
50 swings @ 32kg,k/b
21 ohs,l/a @ 20 kg,k/b
50 swings @ 32kg,k/b
21 ohs,r/a @ 20kg,k/b
50 swings @ 32kg,k/b
21 tgu,l/a @ 20kg,k/b

Tgu with r/arm took ages cos of shoulder injury,ready or not, had to try it,could do the ohs at 24 kg,but shoulder said no ! some were hanging by a thread wi the tgu, but took my time wi most of them and got there eventually,
before,h/b, b/s 3-3-3-3 @ 120kg,l/b,b/s up to 130kg,sn. halt d/l's,hip mobility !?!me ?

Comment #166 - Posted by: Pedro Barrera Scotland at May 29, 2010 5:15 PM

TM - 223
(M/25/160lbs - 5'8") Krak

1.5 pood - 31:04

Anyone who can do this workout with 2 pood is a better man than me. This is what a hero workout is supposed to be.

Comment #167 - Posted by: brandon at May 29, 2010 5:27 PM

BW 155 Age 41
Usually only post on my affilaite website but in case the family of "Arnie" reads this our gym did this in honor of your husband/fathers sacrifice. Thank You.
#50 DB all movements

Comment #168 - Posted by: Coop at May 29, 2010 5:40 PM

38:18 35# DB

that was horrible

Comment #169 - Posted by: Raph at May 29, 2010 6:02 PM

50 lb db same format

Comment #170 - Posted by: medic8 at May 29, 2010 6:34 PM

scale to 15 pound dumbbell

Comment #171 - Posted by: rox f/45/5'4"/120 at May 29, 2010 6:51 PM

Used 15 pd kb for tgu and ohs
Used 35 pd kb for swings


Comment #172 - Posted by: Thinlizzie at May 29, 2010 7:37 PM


Comment #173 - Posted by: thelittleenginethatcould at May 29, 2010 7:43 PM

OK, so that was very humbling. Ended up restarting scaled down to 1 pood on TGU and swings, 10lb (!) DB on the OHSQ. The latter were very poor indeed, so now I've got something to work on. Shoulder flexibility is a big part of this.
Went hard while keeping best form I could. About 25 min.

Comment #174 - Posted by: Harpo m/42/5'7"/145lb at May 29, 2010 7:44 PM

MGySgt. USMC M/48/6'2"/207

I was a member of CFR/ARFF for a while and appreciate the price paid in the line of duty.

I managed only one subbed round. Used a 75Lb dumbell and had to switch arms for each TGU.

Time including swings 43:25

OooRahh CrossFit

Comment #175 - Posted by: W.D. at May 29, 2010 7:46 PM

21 50lb dumbbell turkish getup, right arm (4,3,3,3,4,4) 8:01
30 70lb dumbbell swing (20,15,15) 3:51
21 50lb dumbbell overhead squat, left arm (7,8,6) 3:40
30 70lb dumbbell swing (16,18,16) 3:32
21 50lb dumbbell overhead squat, right arm (10,11) 2:36
30 70lb dumbbell swing (19,15,16) 3:20
21 50lb dumbbell turkish getup, left arm (2,3,3,4,3,3,3) 10:02

35:02 05/29/2010

Comment #176 - Posted by: johnathon in seattle 28/5'8/151 at May 29, 2010 8:44 PM

That was embarassingly tough. I had to scale to 1.5 pd and still crapped out on the last set of Turkish Get Ups (left hand). 32 minutes.

Comment #177 - Posted by: Rusty M/47/5-11/195 at May 29, 2010 9:00 PM

As RXed 56:32
Next day: very stiff and sore.
We'll see about the seven.

Comment #178 - Posted by: Johnnie at May 29, 2010 9:04 PM

RIP Bro...
This was a great workout, scalled to 1 pood

Comment #179 - Posted by: Rafael C Lopez at May 29, 2010 9:20 PM

Awesome WOD:
(Scaled to 1 Pood)

Comment #180 - Posted by: Crossfit Thailand at May 29, 2010 9:52 PM

scaled to 1.5pood

misread and completed
21right arm-tgu
50 swings
21 left arm ohs
50 swings
21 left arm tgu
50 swings
21 ohs
50 swings


Comment #181 - Posted by: tpd122 m/23/5"8"/164 at May 29, 2010 9:53 PM

100 burpees in 7:45 (at a hotel)

Comment #182 - Posted by: ryan 6'/33/185 at May 29, 2010 9:53 PM

Used 12kg for the OHS and Turk G/U, 16kg for the KBS, then added 50 KBS at the end. 29:32.

Comment #183 - Posted by: RyanD at May 29, 2010 10:19 PM

as r'xd

Comment #184 - Posted by: jason at May 29, 2010 10:45 PM

Wow. Didn't have time to do this one last night. I know it will take me a while, even with the lighter sub I'm going to use.

Did Fran w/ 50lbs on gravitron machine for last 10-12-8 (did 11-3-1 unassisted). All pull ups were strict.


Doing this one tonight. Wish me luck.


Comment #185 - Posted by: BoboTMC at May 30, 2010 4:49 AM

M 6'0/180lbs/33yrs

2 Pood on swings but had to drop to a 60lb dumbell on get ups.


Comment #186 - Posted by: JoeK at May 30, 2010 6:15 AM


As RX'd - 42.51. That WOD was awesome. I am sore and thankful for those who made the ultimate sacrifice in service of our country. May God bless their memory and those who surive them.

Comment #187 - Posted by: Erik Miller at May 30, 2010 6:21 AM

2010-05-30: 30:27. Sub 45lb kb.

Comment #188 - Posted by: gs at May 30, 2010 6:25 AM


Comment #189 - Posted by: cory at May 30, 2010 7:14 AM

age 20 bw 170

back was hurting from Nutts so i did

21-15-9 of 45# OHS and burpees with a 100m run before each round.


Comment #190 - Posted by: Chris S at May 30, 2010 8:04 AM

Amazing WOD. Appropriately tough in remembrance of Arnie, who looks like he was a bear/beast of a man. No way he would have had to scale this, as I did. THANK YOU to all who serve and sacrifice for us. As a semi-newcomer still, I also enjoyed the looks I got as I struggled through the T G-U's. I had to scale to 50 lb dumbbell. Still took me 54 min.s. back is torn up from Nutts yesterday. Sweat flew everywhere, I'm glad I didn't let the dumbbell fly through the gym window. My left arm sucks too.

Comment #191 - Posted by: Matt Johnson at May 30, 2010 8:32 AM

Did 1 pood (35# dumbbell) for everything.
37:22 - left at least a half gallon of sweat there.

Comment #192 - Posted by: Linwood Wright at May 30, 2010 8:44 AM


Same reps but with a 1-pood KB. Pretty tough, lots of sweat left behind.

Comment #193 - Posted by: jm, 29m/145/5'10" at May 30, 2010 9:02 AM

Hi Y'all

Did the same reps, but changed the weights:
For the OHS and get ups I used a 12kg KB
For the swings I used 1 pood.

The get ups were incredibly hard, did all the reps but had to break them down and do 3-4 at a time.


Comment #194 - Posted by: Alexandra Rupp F/138#/35 at May 30, 2010 9:06 AM


10# Dumbbell

15# Kettlebell

40# Kettlebell

Comment #195 - Posted by: George Hernandez (in Chicago) at May 30, 2010 9:23 AM

Only used 1.5 Pood the 2 Pood was way to heavy! If you can do this one Rx'd hats off!

Comment #196 - Posted by: cltexas10 M/45/177/5'9" at May 30, 2010 10:19 AM

5 TGU w/ 35#DB,16 TGU w/ 25#DB - Right Arm
50 DB Swings w/ 25#
21 OHS w 25#DB Left Arm
50 DB Swings w/ 25#
21 OHS w 25#DB Right Arm
50 DB Swings w/ 25#
21 TGU w/ 25#DB - Left Arm
22:35 --- Next time use 30# DB

10#DB (the most I could manage)
21 TGU - Right Arm
50 DB Swings
21 OHS DB Left Arm
50 DB Swings
21 OHS DB Right Arm
50 DB Swings
21 TGU - Left Arm

Comment #197 - Posted by: nat&chris at May 30, 2010 10:21 AM


Wow... those 70lb TGUs are manly.

Scaled to 45# DB TGUs
1.5 Pood KB (only one available).


Comment #198 - Posted by: Ben S at May 30, 2010 11:52 AM

nice workout!
sub 35lb db


Comment #199 - Posted by: JackM at May 30, 2010 12:15 PM

Subbed 1 pd for getup and squat, 1.5 for kb swings

~40 minutes (with interruptions from kids)


Comment #200 - Posted by: Collard at May 30, 2010 2:16 PM


first 7 TGU @ 2pood, rest @ 1.5pood

rest as rx: 58:53

Comment #201 - Posted by: jnel at May 30, 2010 3:10 PM

40# d-bell for TGU/Squats and 50# d-bell for Swings for a time of 41:35.

Very humbling in light of the guys using prescribed weight with much shorter times.

RIP Arnie. As the one year anniversary of your passing draws near, may God grant peace and serenity to your friends and family who remain here on this earth and instill in them the hope that they will be with you for eternity in due time.

You will be missed but never forgotten.

Comment #202 - Posted by: LSM at May 30, 2010 4:32 PM


Gutz-1 pood KB-37:24
Ram- 1.5 pood KB- 46:00

RIP from Ventura County Fire St.#50A

Comment #203 - Posted by: surffire at May 30, 2010 4:48 PM


SUB: 1 1/2pood KB

50:43, tough WOD but good

Comment #204 - Posted by: Eric-Clint, Texas at May 30, 2010 4:55 PM

Used 40# db for all after 9th tgu only did the up portion on the rest 38:41 those are definitely brutal and this reminded me...thank you fellow service members, emergency personnel, and fallen heroes for all your sacrifices!

Comment #205 - Posted by: Cphil24m/157#/5'9" at May 30, 2010 5:45 PM

as rx'd with a dumbell except left hand TGUs scaled down to 45 lb

Comment #206 - Posted by: Repto M/39/5'11''/235 at May 30, 2010 6:16 PM

time 1:25:34
as rx'd with a dumbell except left hand TGUs scaled down to 45 lb

Comment #207 - Posted by: Repto M/39/5'11''/235 at May 30, 2010 6:16 PM


For time:
10 Handstand push-ups (2 plates)
185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’ (only 8')
120 Double-unders
Run 400 meters with a 25lb plate (34 lengths of room)

Comment #208 - Posted by: JT at May 30, 2010 6:55 PM

Arnie w/15 kg dumbells.

44 mins 30 secs.

Comment #209 - Posted by: Perry Cox at May 30, 2010 9:52 PM

RIP mate...

This one was a little too much for me, I tried to do it as rx'd but was dying after only 4 TGUs so I had to scale massively or I could never have got through it.

Scaled to 10kgs for TGUs and OHS and 25kgs for the swings numbers as rx'd


I finished off with some kipping pullups and deadlifts. Got to 165kg 1RM deadlift before failing at 170kg which is only 5 kgs of my last CFT lift, so pretty good after being taken to school.

Comment #210 - Posted by: Brian R - 28 / M / 5'9" at May 31, 2010 2:07 AM

With a single 15 kg dumbbell:
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm
20 Swings
10 Overhead squats, Right arm
20 Swings
10 Turkish get-ups, Left arm


m24/6'1"/163 lbs

Comment #211 - Posted by: Danny G at May 31, 2010 2:57 AM

29:37 Aiming for under 30 minutes so I am stoked. Especially after taking a week off.

Had to scale to 17.5kg (about 40 pounds i think) as I don't own a kettlebell yet and they are the only dumbells I have.

Forearms were BURNING! Mad respect to any one who went RX'D
Hero Workouts are flippin brutal and put you in your place in more ways than one.

side note, TGU's are very painful on concrete.

Comment #212 - Posted by: TheBear at May 31, 2010 3:59 AM

1 pood since I've never done this before... hard!


Comment #213 - Posted by: JerryM M/38/255/6'2 at May 31, 2010 5:54 AM


I went way light on this because of very sore legs and having just done a killer bench press workout.
22 lbs on the TGUs and squats
26 lbs for the KBs.

Use dumb bells instead. I wonder if using a plate for the TGUs and squats would have been better?

Comment #214 - Posted by: Mik at May 31, 2010 5:57 AM

with 35# dumbbell
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

about 25 min. at work and had a phone call.dont know how anyone does it with a 70# weight

Comment #215 - Posted by: Bells m/37/195 at May 31, 2010 6:05 AM

Had to use 18.5Kg Dumbells as couldn't work with the KBs as my left arm is too weak and my right forearm hurst. Used 24Kg KB for swings.

time 40:38

Comment #216 - Posted by: Optimistic Dan at May 31, 2010 6:33 AM

26:30 with 1.5 pood

Comment #217 - Posted by: Bone/ 5'9" /164# at May 31, 2010 7:29 AM

as rx'd
holy suck factor

Comment #218 - Posted by: troy at May 31, 2010 8:26 AM

used 72.5lb dbbell instead of KB, wish I had the KB - way easier with them!!

Comment #219 - Posted by: troy at May 31, 2010 8:44 AM

31/m/5'11"/180 lbs

As rx'd with a 45lb dumbell.


First time really doing Turkish get ups. Looking forward to doing them more.

Comment #220 - Posted by: m t cowboyd at May 31, 2010 9:08 AM


As 1 pood Kettlebell

time.. 21'10

I don't remember what I did


Comment #221 - Posted by: HK at May 31, 2010 9:18 AM

45:52 (70 lb db)

Comment #222 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 31, 2010 10:31 AM

never want to do this up rx'd (703 kb) 1hr 8min 39sec
that round of turkish getups sucked only get 3 at a time

Comment #223 - Posted by: IKR at May 31, 2010 12:25 PM

23 / M / 5'9" / 135lbs

Turkish get-ups and overhead squats with 25lb dumbbell, swings with 35lb dumbbell



Comment #224 - Posted by: BC at May 31, 2010 1:18 PM

31:24 as rx'd

Comment #225 - Posted by: Biggie at May 31, 2010 2:05 PM


Scaled to 40# dumbbell for whole workout as I have no kettlebells and 70 was way to much. Reps were Rx'd.


That was awesome. Sweating out every rep the whole workout. The swings were easy. OHS were okay. Turkish getups got me. I've never done them before so my brain was learning how to do them. I found that I started doing singles and by rep 10 I was doing 3-5 so they got progressively easier as I got a hold of the movement. Same with the OHS with one arm, awkward at first but quickly figured it out and my position improved a lot as I went along.

RIP Arnie.

Comment #226 - Posted by: Jordan D. at May 31, 2010 2:38 PM


RIP Arnie!

1 pood for TGU; 1-1/2 pood for KB Swings

21 Turkish get-ups, Right arm
50 Swings
21 Turkish get-ups, Left arm


Comment #227 - Posted by: Richie D. at May 31, 2010 4:44 PM

35yom / 206lbs

With a 25# plate:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


I have never sweated as much as I did during this workout. My arms became tired so I had to break up the Turkish get-ups, and the swings, and the squats. Mostly I concentrated on form over speed and weight. A good effort, but will do better next time.

Comment #228 - Posted by: Bphantom at May 31, 2010 5:44 PM

Scaled to 1.5 pood and kept rep scheme.


That was agony........Totally would have quit if it weren't a HERO WOD on Memorial Day. RIP Arnie

Comment #229 - Posted by: Shane/31/6'/190 at May 31, 2010 6:23 PM

52:20 with a 45lb KB. Tough wod!!!!

Comment #230 - Posted by: TRIPKASE m/37/5'7/160 at May 31, 2010 6:41 PM

34:11 w/ 1.5 pood kb. Brutal, but couldn't not do it today.


Comment #231 - Posted by: kevin o at May 31, 2010 8:11 PM

35# db 36:13

Comment #232 - Posted by: xbadamsx at May 31, 2010 9:12 PM


Talk about working on your weaknesses! I had to scale right down on these. Humbling experience.

How do you use the KB's without them hurting your forearms?

With a single kettlebell weighing 8kg:
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm
20 Swings
10 Overhead squats, Right arm
20 Swings
10 Turkish get-ups, Left arm

Comment #233 - Posted by: JT at May 31, 2010 10:47 PM

Does anyone know what the song was on the Jeff T video? thanks

Comment #234 - Posted by: Dani at June 1, 2010 12:51 AM

used 50lb db


Comment #235 - Posted by: Kevin McClellan 48/M/195 at June 1, 2010 7:27 AM

67:25 as Rx'd

Smoked. Should have been much faster, but it was my birthday and I was suffering the effects of the previous evening. Almost too old for those shenanigans.

Comment #236 - Posted by: a noble at June 1, 2010 9:13 AM

Arnie, scaled.

15# for TGU and OHS (tried 20#, too much for L side)
30 DBS 35# (1 Pood)


Humble thanks.

Comment #237 - Posted by: bingo at June 1, 2010 9:21 AM

M 36/5'10"/170

35# DB for TGU
1.5 pood KB for the rest


Comment #238 - Posted by: Rholl at June 1, 2010 9:23 AM

As rx'd except for the TGU:
Right arm-7 reps @ 70lb dumbbell; 7 @ 60#; 7 @ 50#
Left arm-8 reps @ 70lb; rest at 60#

Total time = 35:36

Comment #239 - Posted by: Tank M/36/5'11"/258 at June 1, 2010 11:30 AM

So after nearly ripping my arm off attempting the first Turkish GU with a 70lb dumbbell, I thought it wise to scale WAY down to a 25lb dumbbell ... and it STILL took me about 40 minutes to do the workout - whew!

Comment #240 - Posted by: Ryan Janus at June 1, 2010 11:44 AM

20# TGU
25# OHS
35# db swings


Comment #241 - Posted by: JMD at June 1, 2010 11:46 AM

CFWU x 3; std

Swings #45

43:31; everything broken as I labored through this.

Comment #242 - Posted by: F15E_WSO/47/6'/180 at June 1, 2010 1:12 PM


43 lb TGU
63 lb OH Squat
2 Pood Swing

Comment #243 - Posted by: Zeb m/29/160/5'8" at June 1, 2010 1:58 PM


Comment #244 - Posted by: EJ at June 1, 2010 2:02 PM

25 pound DB


Comment #245 - Posted by: Klorg at June 1, 2010 2:15 PM

1 pood
22 min

Comment #246 - Posted by: deano at June 1, 2010 2:22 PM

Rough weekend...scaled to 3 rounds with 1 pood for swings and barbell overhead squats...19:30

Comment #247 - Posted by: The polish rifle at June 1, 2010 4:09 PM


scaled down to 55lb DB for all exercises since this is my first experience with Turkish get-ups. Otherwise as rx'd - 39:25

Comment #248 - Posted by: cnc at June 1, 2010 5:18 PM

1.5 pood, need to get a 2, usually tape weight to the bottom for 2 pood swings, but that wouldn't work for TGU and OHS.


Comment #249 - Posted by: amped 35/M/190/6' at June 1, 2010 5:59 PM


70 Lb DB

21 get ups
50 swings
21 OHS
50 Swings
21 OHS
50 swings
1 get up
I ran out of time, had no idea this was going to take so long. Awesome one.

Comment #250 - Posted by: B Miller/m/5'9"/248 at June 1, 2010 6:13 PM


Sub'd 14 get-ups for 21 and used a 1 pood kettlebell.

Time: 34:05

Comment #251 - Posted by: Jeff M at June 1, 2010 6:28 PM

Have never done turkish get ups before and thought I could do more weight then I could...what a great excercise!!

35:33 as rx'd but did it with a 30 pound db

Comment #252 - Posted by: Cleveland at June 1, 2010 7:05 PM


Props to anyone who could do this as rx'd. 2 pood would have been way to heavy for me. I did the whole thing as rx'd except with a 50 lb dumbbell and that was hard as crud.


Comment #253 - Posted by: Caleb at June 1, 2010 7:40 PM

Tough weekend, tougher wod - as it should be for a fallen hero.

43:50 as rx'd

Comment #254 - Posted by: brad 28/m/215/6'1" at June 1, 2010 11:57 PM

with 35 lb. dumbell:

12 TGU, RH
50 DB swings
12 OH squats, LH
50 DB swings
12 OH squats, RH
50 DB swings
12 TGU, LH
50 DB swings


Comment #255 - Posted by: cbecker at June 2, 2010 6:01 AM



TGUs and OHSs w/ 18kg KB
Swings w/ 28kg KB

screwed up and only did 30 reps on the last set of swings.


Comment #256 - Posted by: CChurch at June 2, 2010 10:08 AM

scaled to 1 pood


Comment #257 - Posted by: marty c 6'/m/240#/47 at June 2, 2010 12:39 PM

I posted my time as 1:08:39 the other day then realized I did the workout wrong.
I did all Turkish getups and no overhead squats.
Thats why this WOD sucked so bad.

Comment #258 - Posted by: Ian at June 2, 2010 2:33 PM

M/25/157 GregAWU

Started with 1.5 pood TGU (5 each hand, but had to go down to 1 pood afterwards), 1.5 pood swings and OHS:


Comment #259 - Posted by: Y. Zhou at June 2, 2010 3:53 PM

40lb db. did tgu-r, swings, tgu-l, swings. Didn't do one rd of swings and didn't do the OHS (tried one with 40lb and it hurt my shoulder. Tried again w/20lb and it still hurt. I don't know what I'm doing wrong and couldn't get the form down. Decided to skip so I wouldn't injure myself).

Comment #260 - Posted by: ecp2 at June 2, 2010 4:13 PM

i hate to scale, but it was unsafe for me at 72lb.
we did 1.5pood (53lb). 44:08

Comment #261 - Posted by: Chris McLendon at June 2, 2010 4:41 PM

subbed 1 pd turkish get up!
although I hate scaling 2 pd is way to much weight

also subbed 1.5 pd for swings

and subbed 1 pd for overhead squat!

very challenging wod today!
was falling apart from all the swings and tgu's
at the end were done in 2's!

I was completely wiped out!!


sweat from head to toe!!!
rip arnie!

Comment #262 - Posted by: al deezy (33-m-155) at June 2, 2010 6:54 PM

Scaled to:
1-pood KB for TGU and OHS
1.5-pood KB for swings

"Mrs. Miyagi"
Scaled to:
0.5-pood KB for TGU and OHS
1-pood KB for swings

Comment #263 - Posted by: Miyagi 30/m/162.6# at June 2, 2010 8:17 PM

rx'd 53:45

Comment #264 - Posted by: Raze at June 2, 2010 8:44 PM


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm SUB Thruster, 65lbs
50 Swings SUB 70lb dumbbell
21 Overhead squats, Left arm SUB Overhead Squats. 65lbs
50 Swings 70lb dumbbell
21 Overhead squats, Right arm SUB Overhead Squats. 65lbs
50 Swings 70lb dumbbell
21 Turkish get-ups, Left arm SUB Thruster, 65lbs


Comment #265 - Posted by: Louis Herrera 51 70" 177 at June 2, 2010 8:58 PM

1.5 pood KB
Holy crap! Couldn't have done this as prescribed.

Comment #266 - Posted by: Doug at June 2, 2010 10:58 PM

great challange! i enjoyed this wod. rip ARNIE

Comment #267 - Posted by: rhett alvord at June 3, 2010 3:23 AM

Hit this last night...very tough. RIP Arnie, my prayers go out to you and your family.

Sub'd 55# DB for 2 pood KB:
(21) R arm TGUs
(50) DB swings
(21) L arm OHSs
(50) DB swings
(21) R arm OHSs
(50) DB swings
(21) L arm TGUs


Comment #268 - Posted by: GleichSTL m/32/177/5'10" at June 3, 2010 5:53 AM

M/ 36/ 132 lbs/ 5'-6"
I actually did a totally different WOD today.. I did the AMRAP in 10 minutes of 10 Ring Dips + 20 Air Squats - I did 9 full rounds and then completed the 10th round in 12:00
I did all my ring dips on high rings so I had to muscle up to do the dips.. I will do this from now on.. much better and more taxing. i was unbroken until round 7.
I finished with dumbell snatches x 5 each arm. I wanted to concentrate on keeping the bar close to the body and to use the hips and NOT the arms or shoulders too much. Almost all my snatches were ground to overhead - power snatches... then I finished with a superset of lighter 35lb full squat snatches. (30 lbs, 40 lbs, 50 lbs, 60 lbs, 65 lbs then a quick superset with the full squat snatch with the 35 lb dumbell.
Good fun WOD.

Comment #269 - Posted by: Anton at June 3, 2010 7:36 AM


as rx'd
50 lb swings
40 lb TGU & OH squats


Comment #270 - Posted by: Christian Elwood at June 3, 2010 10:23 AM

Scaled to 45# dumbbell. Time=31:42.

Wish I could have done better for you, Arnie!

Comment #271 - Posted by: Michael m/47/5'9"/175/MI survivor at June 3, 2010 10:24 AM

-70lb db for swings
-tgu: 30lb db (nursing shoulder injury) - last set dropped to 20lb on bad shoulder
-ohs: 30lb db

Comment #272 - Posted by: gary martins at June 3, 2010 10:33 AM


Comment #273 - Posted by: gary martins at June 3, 2010 10:34 AM

35.48, scaled to 1.5 POOD KB.

Very interesting - the TGUs got faster as I got more tired - IOW, I have no proficiency in this movement. Need to work this into more warmups.

Comment #274 - Posted by: Apolloswabbie 72.5 209 46 yoa at June 3, 2010 6:17 PM

1.5 pood


will have drastic improvement next time after more TGU practice

Comment #275 - Posted by: MikeyPaul - m/27/5.8/170 at June 4, 2010 8:04 AM

Subbed 35# db

Wow. I can't imagine doing this with twice the weight. OHS were more difficult than I thought they would be.

Comment #276 - Posted by: Gremnatious M/30/180/6'1/North Carolina at June 4, 2010 8:12 AM

1 pood KB vice 2 pood KB
Rest in Peace Arnie. May God bless you for your service, and may he comfort your family.

Comment #277 - Posted by: RB at June 5, 2010 1:26 PM

wow Rxd 35lb db 40min's

Comment #278 - Posted by: bobby at June 5, 2010 6:12 PM


Subbed 1.5 pood


OHS are a real goat for me, I need to work on them big time.

Comment #279 - Posted by: Matt I. at June 6, 2010 3:29 AM


Comment #280 - Posted by: morisong at June 6, 2010 6:47 AM

subbed 1.5 pood for swings, 1 pood for OHS and TGU

28mins (lost track first few mins before got going again)

Comment #281 - Posted by: dsm19 M/31/6'0/210 at June 6, 2010 11:30 AM

1.5 mile run for warm-up with hills for sprints. Finished the W.O.D. for a time of 19:46.

Comment #282 - Posted by: CK at June 6, 2010 5:02 PM

1st time attempt at TGU's...thought scaling to 1.5 on them would be enough...nope.

1 pood (35# DB) for TGU's
55#DB for swings and OHS

Comment #283 - Posted by: schinizel/m/31/5'9/150 at June 7, 2010 9:13 AM

20kg DB - right arm Turks & swings
15kg DB - OHS (both - struggled flex)& Left Turks

Greg - 34:00
Jack - 34:30

Comment #284 - Posted by: Jack - THFC at June 7, 2010 9:16 AM

2 June

13 get-ups instead of 21, with 25 lb weight;
swings with 25 lb KB, broken up 15 or 10;
air squats instead of overhead squats;
legs hurt for three days

Comment #285 - Posted by: Slugger 6 at June 7, 2010 9:27 AM

No CFWU. Ran Fuquay 5k before WOD. Did workout outside at the house. Used 1.5 pood. Better once I figured out tech on getups. OHS not bad.
Needed to go faster.

Comment #286 - Posted by: jrm at June 7, 2010 6:31 PM

Subbed 60# DB. Had to go down to 50# after 2 reps of last TGU.
Not sure if I should stay at 50# the whole time and go for faster time or aim to reach 60# for the entirety.

Comment #287 - Posted by: SeanW 32/m/215 at June 7, 2010 8:43 PM

31/m/71"/175#/Gold's Gym: Killen, TX

Should have scaled, but my pride got in the way.

1h21m30s as Rx'd

Comment #288 - Posted by: Archer6479 at June 7, 2010 11:22 PM

Not timed. Unbroken sets: 53lb kb:

21 ohs right
21 ohs left
21 tgu right
21 tgu left

Comment #289 - Posted by: JeffChalfant 31/168/5'10'' at June 8, 2010 3:17 PM

25 lbs for 2 freakin Pood

Comment #290 - Posted by: Zim at June 8, 2010 6:48 PM

Not being familiar with the Turkish Get-up, I decided to scale down.
Because of my right shoulder issues, I decided on 15 lbs.
Also did Brand-X "puppie" reps. 10TGU, 20KBS, etc...

Forgot to start my timer. Arrghh!

Either way, I had no idea that 15 lbs and low reps would still beat me up so much.

Comment #291 - Posted by: Augustus at June 10, 2010 9:58 AM

55 M

Comment #292 - Posted by: kylec at June 10, 2010 11:06 AM


Turkish get-ups and Overhead squats with 15lb kettlebell
Swings with 24kg kettlebell

15 Turkish get-ups, Right arm
21 Overhead squats, Left arm
25 Swings
21 Overhead squats, Right arm
25 Swings
15 Turkish get-ups, Left arm
25 Swings

plus 1 Turkish get-up, Right arm
plus 1 Turkish get-up, Left arm


Comment #293 - Posted by: EMelton at June 10, 2010 11:59 AM


Scaled Weight:
1 pood for TGUs
1.5 pood for swings/squats


First time doing TGUs ... tried 2 and 1.5 pood for TGUs and was pretty confident I'd end up w/ kettleface; wasn't working w/ 2 pood for squats either

Comment #294 - Posted by: XAF at June 10, 2010 10:04 PM


Comment #295 - Posted by: Kevin FTF at June 10, 2010 10:57 PM

33:48 used 1 pood

Comment #296 - Posted by: Pacers at June 11, 2010 10:26 AM

1 pood:


Comment #297 - Posted by: Ukkrew at June 12, 2010 7:13 PM

R.I.P., brother. A hero to the end.



subbed kettlebell for 35lb dumbbell
21 TGU for first round, each arm
14 TGU for last round, each arm

Ernest 40/M/61"/163

Comment #298 - Posted by: twiki2 at June 14, 2010 4:45 PM

That was hard.
24kg KB, almost 50 min.

Comment #299 - Posted by: david stryker at June 15, 2010 3:32 PM

Taught Class for warm up then WOD.

1.5 pood TGU
2 pood KBS and OHS


(8:08 TGU, 3:03 KBS, 6:09 OHS KBS, 2:21 OHS, 4:21 KBS, 8:36 TGU)


Comment #300 - Posted by: brian p at June 17, 2010 6:08 PM

getups and overhead sqts = 26#
swings 35#
getups maybe could go to 35# - would be very hard
swings - go to 44#
OHS - stay @ 26#

Comment #301 - Posted by: PB m/43/6'/155 at June 20, 2010 8:24 PM

getups and OHS = 26#
swings 35#
getups - maybe could go 35# - would be very difficult
swings - go to 44#
OHS - stay @ 26#

Comment #302 - Posted by: PB m/43/6'/155 at June 20, 2010 8:27 PM


25 pounds

Comment #303 - Posted by: JBGP at June 27, 2010 2:10 PM


as rx'd
*had to sub 1 pood

Comment #304 - Posted by: Francis Vu Nguyen at June 27, 2010 9:51 PM

scaled to 1/2 reps and 25# db


Comment #305 - Posted by: bookworm at June 29, 2010 4:15 PM

with 30# db


Comment #306 - Posted by: Callum at July 1, 2010 10:47 PM

scaled to 30# DB


Comment #307 - Posted by: MoGreene at July 14, 2010 5:58 AM

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Time: 26:21
Started T getups with 1.5 pood then went down to 1 pood.
Used 1 pood for tgu and oh squats
used 1.5 for swings.
Focused on form and not dropping on head since first time doing these with kettlebells.

Comment #308 - Posted by: chaps at August 24, 2010 5:12 PM

split this up into halves
firs half in June: 31:10
second half now: 24:14

Comment #309 - Posted by: dcyn at August 27, 2010 2:19 PM

and used a 1.5 pood kb

Comment #310 - Posted by: dcyn at August 27, 2010 2:20 PM

Thank you CrossFit SCV for the 1st Inaugural "Arnie"
I look forward to next years!

As rxd

That's with a nice puke break before last 50 swings and 21 TGU's left arm.

Comment #311 - Posted by: johnny d/34/m/148lbs at August 28, 2010 7:04 PM

Thank you CrossFit SCV for the 1st Inaugural "Arnie"
I look forward to next years!

As rxd

That's with a nice puke break before last 50 swings and 21 TGU's left arm.

Comment #312 - Posted by: johnny d/34/m/148lbs at August 28, 2010 7:28 PM

Glad to see people recently posting times for this one. I ran short on time so had to cut it down, and scale heavily. First time doing TGUs, kept the weight low to nail the movement but it still destroyed me.
Looking forward to doing the whole thing next time.

TGU right arm 22lb DB x21
1.5p KBS x50
TGU left arm 22lb DB x21
1.5p KBS x50


[33:48 - incomplete]

Comment #313 - Posted by: JonK at August 31, 2010 4:05 PM


With a 35# Dumbbell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


rest ~5:00

125# back squat, 3x3 reps

Comment #314 - Posted by: Chad at September 14, 2010 12:59 PM

1.5p KB - 32:43

Comment #315 - Posted by: Laney 27/m/5'8"/152 at June 15, 2011 8:42 PM

Brutal WOD. Oddly, the right hand on the OHS was easier, and the left hand on the TGU were easier too lol Did 53lbs KB for everything. 26:25 :)

Comment #316 - Posted by: Jason H. 22/M/5'8"/146lbs at June 27, 2012 8:58 AM

16:35 with a 16kg (1 pood) and a 28kg for the swings. It was a beast!

Comment #317 - Posted by: Duncan at January 19, 2013 5:09 AM

This was one hell of a WOD. RIP to Arnie.


400m Run
21 TGU
50 swings
21 OH squats
50 swings
21 OH squats
50 swings
21 TGU
400m Run

w/ 40lb Kettlebell

Comment #318 - Posted by: Dakota at May 16, 2013 5:54 PM

33:45 1.5 Pood

Comment #319 - Posted by: Sean Connolly at March 18, 2014 7:43 PM

3/25 29:21 (159/173/303)
Scaled to 10 TGU's, 50 swings & 25 OHS
All w/ 35# kb

Comment #320 - Posted by: Mike Scott M/47/5'9"/198 at March 25, 2014 3:49 PM

turkish get up 8kg DB
swings 16kg DB

Comment #321 - Posted by: Lala at May 23, 2014 11:39 AM

M/42 184cm/84 kg from Finland
All using 32 kg kettlebell
Hadn’t camera with me but after few Arnies more and hope so little bit better time I’m going to put video on Youtube name
Mika Lukkinen.

Great workout.

Comment #322 - Posted by: Mika Lukkinen at May 31, 2015 3:10 PM

done it in 23:01

Comment #323 - Posted by: fadi at August 20, 2015 2:20 AM

done it in 23:01 min

Comment #324 - Posted by: fadi at August 20, 2015 2:22 AM
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