AWESOME! This will be a fun one

1st.

I've still got rope burn from the last rope climb and blisters from the run!! :-) WAR Crossfit. You never let up, ever. :-)

Oh Randy, Sorry Buddy :)

Rest In Peace R.J. Thank you for your service

Cottle family,

Thank you.

well when i first looked at this, i thought it would be a decently long workout...Then i saw the times posted, woah

God Bless LAPD Officer and US Marine Corps Reservist Sergeant Major Robert J. Cottle.

30/M/138/5'10

RIP Sergeant Major Robert J Cottle, will hit this WOD hard until it is done. BRING IT COACH!

SANTI

RIP RJ. I'll do this one with a heavy heart. God Bless the Corps. God Bless the LEO's. Our hearts go out to your family brother. Love the ones you love. Today is a gift not a guarantee.

What can a sub the rope climb with?

What would a good substitute be for the rope climb?

Giving a dollar for every minute this takes me...

jumping rope pullups, 3:1 ratio of JRP to RC

I believe this is the sub

i mean to say jumping towel pullups

RIP

This is probably a stupid question but what are ascents?

How many towel pull ups should i do for one ascent? I usually use the towel pull up like a rope where i raise one arm bring body up and then the same with other arm, to simulate climbing obviously. I also usually do a couple less pull ups than feet per ascent to adjust for body height. Is this acceptable? ha, i don't want to cheat myself while doing crossfit.

Ascents are when you go down to the bottom of the rope after you have reached the top. What is a good sub for the rope climbs?

Cody O asked: "...what are ascents?"

from a Google search: "define:ascent"

wordnetweb.princeton.edu/perl/webwn
rise: the act of changing location in an upward direction
:-)

(I don't know why CrossFit doesn't just call them "climbs". I ascend the throne; I climb a rope.)

HTH. Dave T.

RIP.

there are too many new Hero WODs.

please stay safe, all you crossfitters serving your countries around the world.

"descents" are when you go down... :-)

This is going to have to be a 4 AM WOD to get it in before I leave on vacation with the family. After this a 10 hour drive to GA.

Question-is a hight from floor of 15' or 15' from the start?

13:17 @ 35lb

RIP Sergeant Major Cottle.

A hero is a man or woman who gives their life to a cause greater than oneself.

Rest In Peace RJ. You did a hero's service for us all.

My heart and my condolences go out to the Cottle family. Truly the loss of an impressive individual. Honor, Courage and Commitment at its finest. One finger up and a big SEMPER-FI.

Semper Fi SgtMaj!

My thoughts and prayers to his family and friends.

Sad to see another hero WOD. Police officers risk their lives every day they put on a uniform. Thank you Officer/Sergeant Major Cottle for your service to your community and country. Rest in peace.

God bless COPS AND Marines! The baddest,scariest, evil killin mother fu@&rs on the Planet! THis WOD is for you Devil Dog! Ooh Rah! Semper FI.

How many towel pull-up reps are equal to 1 ascent on the rope climb?

Thank you for your service Sergeant Major.

Cpl Simich 2nd Recon bn

I met this guy once while on deployment. One hell of a man. Semper Fi.

I shall push through this one thinking of you, and your family. God Bless, and Thanks.

The world has lost a true hero, but we will not forget the service and ultimate sacrifice, nearly 30 years in armed forces and PD.

I will do my best to make sure I don't exceed 1hr on this as I can't recall any WOD taking that long.

Thank God for men and women who are willing to put their lives on the line for us. RIP SgtMaj Cottle. As others have said, way too many hero WODs lately.

Fair winds and following seas on your journey, warrior!

hey where can i find some climbing rope??.. every place i find just has regular old rope not thicker climbing kind.

You'll be missed, Sergeant Major.

Semper Fi, Marine.

1stLt Johnson

10 jumping towel pullups closely simulates a 15' rope ascent.

This is based on my experience climbing hundreds of ropes and trying every different type of rope substitution.

The official sub from the FAQ is 15 regular towel pullups per 15' rope climb, but that is just too much. That would be 375 towel pullups for this WOD.

http://www.board.crossfit.com/showthread.php?t=35681 - this discussion really makes sense. 15 "real" pull ups for one ascent seemed too much, really. I did Northwest Regional Event 4 WOD on June 7, and it had 6 ascents of 20 feet rope in it; I was pretty taxed after 120 towel pull-ups... I could not imagine doing 375 of them tomorrow. So 10 jumping (or 5 "real") for one climb sounds better :). Also, if you watch a demo http://media.crossfit.com/cf-video/CrossFit_JolieRopeClimbTips.mov , Jolie does about 6-7 of pulls using her legs, or 10 legless. Not 15...

This workout is insane.

Latham - you're fast :). Yes, it was your thread in the forum :). Thank you.

You will be missed Sergeant Major. You were a good man.

Thank you for your service and condolences to you family. Rest in Peace.

We honored "RJ" at our gym on Memorial Day. I am friends with some of his family. It was an awesome day and a great inspiration. Hearing family stories of RJ really brought the whole experience to life for everyone in attendance (25 athletes) and everyone pushed hard in his honor. A true patriot and a true hero. His picture still hangs on our white board as a reminder to all of us.

i hate when new hero workouts are posted.. so sad...

Rest in Peace Sgt. Major.... Hooah!!!! Your sacrifice will not be forgoten. This looks horrible, will have to give it a try when I get a rope.

Sergeant Major Robert J Cottle, was one of the greatest men I ever had the pleasure of meeting this world is missing a great man.
Semper Fi RJ will be done in your honor tomorrow morning.

five rounds
800m run
20 towel pull-ups
50 push-ups
47:35 (the last 50 push-ups where bloody tough)

Holy cow, man. Brutal workout. Truly a fine tribute to a fallen hero. RIP Sergeant Major RJ and all the soldiers who never have the honor of a hero workout done in their memory. I will be hitting this one hard tomorrow!

I worked with Rj for the last 8 years. He was good guy and a great team leader. I will miss hanging out with him and having good times. He loved to laugh. One of his favorite sayings"It's all about the yucks". CF did a great job picking out the events for his wod. He was a good climber, runner and had great endurance. I miss you my friend, Semper fi
51:21 male/45/6'2"/220

The only thing necessary for evil to succeed is for good men to do nothing.... Thank you for fighting the good fight Sgt. Major

Thanks RJ.

You are not taken for granted.

RIP Sergeant Major Robert J Cottle, I wish the best for your family.

Is doing the Crossfit WOD and then playing soccer for 3 hours in the same day a really bad idea if I'm wanting to put on more lean muscle?

It doesn't make me overly tired, and I don't do that everyday, but I would if I could.

Been CrossFitting for almost 2 yrs at a CF local affliate and have seen great results with wods and weight loss. But slowly beginning to lost my drive and enthusiasm, not to mention I have seen a plateau which I am sure is a direct result of my change in outlook. I also had to recently leave the CF gym, and am now left to CF on my own...
I have started to follow the main site wods from home or the local globo gym but its kind of discouraging sometimes.

Maybe its time to move on from CrossFit that I used to love so much?

Savage,
Why quit CrossFit?
I'm in the exact position you are, I just had to leave my CF box, and am doing it on my own.

I go to the local globo gym and perform as many CrossFit exercises as I can there.
The rest I do outdoors with the scant tools I have.
This is a good transition time for you to find how to push yourself further when others aren't around. L2Motivate.

I have been doing CF for the last 6 months of my deployment at 7400ft elevation. I have always been a thicker guy. This allows me to lean out and get strong. I love it. It is exactly what I need. Yesterday, I did a personal best of 425lb squat and have lost 35lbs of fat. Thanks CF. As for the Hero workouts. They are tough, but it is that type of workout that makes them suitable to represent our nations best. There is enough heros past that everyday should be a heros workout. "A pint of sweat, saves a gallon of blood." by George Patton.

hey hey hey hey...smoke weed everyday

41:19

Replaced each rope ascent with 10 jumping towel pull ups.

my goodness...25 ascents????? this will hurt.

This should be interesting after all those BPs and lunges but will do it with maximum effort!!

This will be brutal. For everyone asking proper sub for rope climb, from the FAQ:

3.1. What's the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.

15 towel pulls for one 15' climb is way too much. 10 max, but 6-7 that ilya (#41) suggested makes much more sense

5 RFTs
Run 800 meters
15 ft Rope Climb, 5 Ascents (25 towel pull-ups)
50 Push-ups
44:24, Camp Stone, Herat, Afghanistan, 100 degrees

The reason that the number of towel pull-ups is so high is that it is a substitution. Same as muscle-up subs you have to do three dips and three pull-ups to one muscle-up. And for double unders you do three/five singles. This is to get you stronger, ready to perform the actual movement, and encouragement to practice to get out of using subs.

Rope climb is more difficult than a towl pull-up or jumping towel pull-up because you have to hold your body up the whole 15'. The number may seem high but if you do the sub correctly you will then get the movement quicker.

For those who do not have a rope this may be encouragement to find one if you have a place to hang one and if not just stick to the rx'd sub to get the intended results.

RIP RJ

This one reminds me of EVA. Oh god :)

45:30
no real strategy for this just do it

I have a hurt knee so running is out, I do have a C2 rower that I can use, but I feel the rower would kill my arms for the rope climbs. What would be a good sub for the running? I also have a sled I could load up and maybe go 400 meters, I just can't run. Thanks guy's!!

4 rounds 47:44
M/35/175/5'8"
800m run
15 towel pull up disaster (rd 1: as rx'd, rd 2: 3 ascends, rd3 & 4: 5 towel pulls then 10 pull ups)
50 push ups
I think I pulled my vagina muscle here at Kandahar
RIP RJ

@Amanda, thats actually a pretty good explanation, and 15 towel pulls per 15' rope is excellent motivation to find a rope!

@ Amanda - let us know how those 375 towel pullups work out for you. Your explanation sounds good on paper but isn't realistic. There aren't many people out there, crossfit or otherwise, who can do that many towel pullups within a given period of time. However, if you finish this workout within the 45-55 minute range, doing 75 real towel pullups per round, I'll stand corrected and just consider myself a weak-ass who needs some serious improvement in the towel pullup department.

Personally, I'll probably be subbing either 50 jumping or 25 regular towel pullups per round.

Looking forward to your post.

five rounds
800m run
45 towel p/ups
50 pushups

55:04

I decided on 45 as the number of subbed towel p/ups as there were five ascents of 15ft and i'm 6ft. remaining 9ft multiplied by 5 ascends/round

One Towel pullup for each ft of ascension isn't a bad substitution when you consider that rope climbs consist of going up and a controlled decent. That being said, I'll do my best to complete this.

42/m/176cm/73kg

As rx'd

41:42

In each round I climbed a 15 feet high 2 inch diameter slick pole 3 times and a 1 inch rope with knots in it twice. The pole climb is harder, but faster (basically legless).

Split times: 7:47, 8:53, 8:25, 8:24, 8:14

To be faster, rest time between climbs needs to be minimized, but still adequate to not max out and fail halfway up.
Runs went from 3:20 down to 4 minutes, push-ups consistent 25/15/10 with only short breaks between sets.

58:45 7 towel pullups to 1 ascent 175 total! The subs are always worse! Do work everyone!!!!!

SgtMaj,thanks for all you did for me. God bless.

thanks RJ for your service and dedication to freedom; sincerest condolensces to RJ's family and friends for their loss; it was not in vain.

43:55

Completed 3 rounds plus 800m run... 45 minutes

800m run
30 pullups
50 pushups

R.I.P R.J

SEMPER FIDELIS!!!!

29/6'8"/219

57:58

As RX'd 48:33 T.I.A "This is Afghanistan" @ 120+ Degrees......Pukie Pukie Puke

Rest in peace RJ Semper Fi Marine.

Fair winds, Sergeant Major, and God bless your family. May they find solace and peace.

jeremy-
800m runx 4
3 rope climbx4
50 pushupsx4
total time:42.45

cory
800mx4
3rope climbx3-1/3
10 pullups
50 pushupsx4
43.45

first full week of crossfit...kicking our butt!!!!!

26/m/5'11"/212ish
45:06 w/10 10' legless rope climbs per round

19/6'2"/185

5 rounds

800m run
30 towel pullups
50 pushups

30:04

God bless you R.J. it's tough to see so many good men taken before their time. My heart goes out to Emily and Kaila.

30/M/138/5'10

AS RX'D Almost beat Millar's time!

41:06

Ok this is the strategy that I used, I set up my Timex Iron watch into Tabata repeat time, regular 20 seconds of work follow by 10 seconds of rest, I did the run Unbroken, but I should have run faster, that's what slow me down, other wise I would have beat that 40 minute mark, any way, as I hear my watch go off in the Tabata timer, that was my signal to go or to stop, so I pretty much tabata the whole WOD, except the run. In my last set of push ups I was in about 39:40, so closed to beat those 40 minutes. Next time a WOD like this come around I might as well pace it and get a good time. I recommend you guys to pace it rather than go all out, that was my strategy. I can see Speal do this workout in about 35 minutes. Nice WOD. RIP.

SANTI

M/35/72"/237.5

Got through my warm-up painfully, since yesterday was my first day back and doing the WODs. Went to the courts where the climbing rope usually hangs, and found that it had been taken down because someone in leadership deemed it "unsafe" for kids. Frustrating. Ended up only doing 1 one round with pullups. Get back on the horse later. Emotions do play a role in fitness, even physical fitness.

Five rounds for time of:
Run 800 meters
15 Rope Pull ups
50 Push-ups

Paul: 39:44
Gunnar: 43:26
Chris: 49:07 (subbed situps each round- 50-75-100-125-150 with the 800s)
Jen: 49:20 (knee pushups)
Harold: 57:43

hey guys im a new CF'er and i love it. its great for me im already getting to the point where i dont need to scale down exercises but i need help because my hammy's are shot. how do i get back on track and recover them?

thanx

p.s.
R.I.P. soldier. my heart goes out to all who go over seas and fight for freedom. as for comparing cops to our soldiers, get real dont feed their ego. soldiers get shot at everyday, most cops have never been in a firefight.

800 Run
5 15' Rope Ascents
50 Push Ups

Time: 59:26

'RJ'
5 rounds for time of:
Run 800m
25 towel pullups
50 pushups
Time=53.58

Tough workout. Just glad to finish in under an hr!

As RX'd 32:46

Slowest run was 3:30
Camp Victoy- Baghdad, Iraq

Completed 1:13:44
That sucked.
5 Rounds of:
800m on treadmill
20 Pull-ups with 90# assist (last 20 were with 150#)
50 Push-ups (last 80 were decline)

37/M/168/6'1''

43:06

Substituted jumping towel pull-ups for rope climbing (jumped with one leg), 10 pull-ups for one climb first 3 rounds, 12 pull-up last two, with 3-4 sec. hanging on a towel with arms bended to emulate descend. Best I could do without a rope...

Semper Fidelis, Sgt Maj! You are what this community is all about! I wish we didnt have to name a WOD after you but since you gave that last full measure of devotion, I will give my all today!

Thanks for your example!

800m
50 jumping towel pull-ups
50 push-ups

36:43

Kirkuk, Iraq- 108 degrees

thanks RJ

Ever look on Heaven’s scenes;
They will find the streets are guarded
By United States Marines.

God speed Sgt Major.

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

800m's
3:18
3:43
3:49
3:59
4:08

subbed rope climbs with 10x jumping towel pull-ups per ascent (used a web belt for "towel")

250 reps of the jumping pull-ups and push-ups was killer!

Semper Fi SgtMaj/Officer Cottle; Fair Winds and Following Seas

^49:37

5 Rounds:
1 Mile Bike Ride (hamstring issue)
25 Rope Pull-ups
50 Push-ups

48:57

this will be a fitting torture... 3,2,1...Go!

Overhead lunge/burpee WOD, details there.

45:16

subbing BW (155lbs) pulls for rope climbing

sandbag pressing (1 sets each of shoulder press, push press, push jerk, floor press, & bench press) 26.25lbs

F/34/5'3"/108 5 Rounds 800 meter run 4:03/4:08/4:10/4:10/4:10 & 5 Rounds 50 full push ups & 30/30/30 asst pull ups 15/15 jumping pull ups Total time 35:41..... we dont have a robe to climb but did 3 sets ea after on a tshirt and small rope...wow full body workout!!! Thanx CF :)

I have a question that a veteran +fitter may be able to answer.....how is it determined which HERO gets a particluar workout? Is it the HERO's favorite WOD? Is it arbitrary? I was just wondering if there was rhyme/reason to it.

I figure BINGO might know....hello, BINGO?

M/28/208

Rx'd 51:14

Rope is closer to 12 feet so I did two extra pulls at the top of the rope to compensate for the difference.

38:59
subbed rope climbs for pullups w/ a rope attachment

M/29/71"/170#
Sub'd rope pullups for climbs, 46:27.
Only 117 degrees in Basrah today, lucky me.

*Subbed 5 rope climbs with: (1 for 1st set, 2 for 2nd set, ...)
1. 25 power clean (95 lb.)
2. 10 Muscles Ups
3. 25 ring pull ups
4. 25 power cleans (95 lb.)
5. 25 ring pull ups

39:10

This was a good one... Feel it all over espec ially after yesterday's even...

Nick/29 time 37 04

Jono/44 time 40 00

Look forward to tomorrow already.. NOT haha

Run 800m
25 towel pullups
50 pushups

Time=45:20

Had been planning some interval sprints after this work out, but could barely walk afterward!

five rounds of:
800m run
15 neutral grip pu's
50 pushups
time- around 39:00

I hate adding new Hero WODs. Thanks to all of them, their families for their service and sacrifice, and to CrossFit community for not forgetting. Fair winds and following seas Devil Dog.

Rest peacefully Officer Cottle.

To his family, May you find strength and comfort among your friends and family. The CrossFit family certainly is holding you when needed.

**"RJ" not as Rx'd. SUBBED 45 towel pull ups per round**

runs outside
towel pull ups~45 per round
Chest to Deck Push ups

TIME: 48:40

44:10 (subbed 50 anchored abmat sit-ups for rope climb)

Thank you to Robert for your service. All my best to Emily and Kaila. RIP RJ.

Kevin
M/51/5'11"/169

Started second cycle of CFSB. 3 X 5 back squats:

5 X 185
5 X 205
5(or more) X 235, got 7 reps (PR)

Then, 100 pull-ups for time:

7:04

As Rx'd in boots and utes 54:08

(those boots got heavy)

M/32/6'3"/200

Four Rounds only... first time in almost a year that I couldn't complete the WOD!

48:08

Subbed 35 pullups/35 Knees to Elbows for 5xrope climb.

Bwt: 142

As Rx'd

33:01

Thoughts and prayers to R.J.s family
R.I.P RJ

4 rounds
1hr 1m -- ran out of time

^ subbed 8 towel PU for 1 ascent

Thanks you RJ, and bless his family.

First 3 rounds, did 7 towel pulls as sub, rest Rx'd, last 2 rounds did 50 hang pull ups with rest rx'd.

54:50

5'10/38/198
Rx'd

5 Rounds
800m
4 x 15 pullups, 50 pushups
1 x 10 pullups, 30 pushups

41:57

Dead Tired!!!

This WOD was a fitting tribute to a Warrior. I would like to pass along my sincere condolences to the family, friends and colleagues of Sergeant Major Robert J. Cottle. Fair winds and following seas Sergeant Major.

43:24 rope climbs modified as follows. 41 total climbs up 11' rope, braided 1" in diameter.

3:32/4:12/4:29/4:31/4:32
3:10/3:19/4:17/5:25/1 ascent
1:11/1:17/1:22/:55/1:06

I used an 11' braided rope that is 1" in diameter. For the first 4 rounds I would climb up and down the rope twice, touching my head to the ceiling and climbing back down without touching the deck for 1 ascent. After 4 rounds the blisters on both my ring fingers were to painful to grip the rope any more. Afterwards I calculated that I climbed a total of 220 vertical feet about equal to 25 ascents up a 15' rope.

subbed 5 towel pull ups per ascent. used the climbing motion throughout the pull ups. (right arm up, pull body up, switch to left arm up, pull body up. that'd be one pull up the way i was doing it.)

5 rounds:

run 800m
5x5 climbing motion towel pull ups
50 push ups

36:05

I attribute the fast time to the towel pull ups. although i think thats the best sub to use to simulate climbing a rope, I'm sure it probably would've been slower if i had had an actual 15' rope to climb five times.

Hard ass workout. Great way to honor "RJ"

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (sub, 5 rope pull up followed by toes to rope above hand placement)
50 Push-ups

56:13

Did this with some friends in Baghdad, first WOD I've done in a group, loved it.

Subbed 35 pullups for rope climbs. 42:34, I think. Done with the good folks at Crossfit Hollywood. Love dropping into boxes when I'm working out of town!

57:53 Rx

M/30/5'9"/195

Subbed 50 pullups per round for rope ascents...otherwise as rx'd - 49:47

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

time 58:05

My prayers for you and your familly, God bless you all and keep you in his arms. Thank you RJ for you service and sacrifice.

49 / 179

subbed 75 towel pull-ups for each rope ascent

1:38:58

(Second longest WOD to date. Pain Storm's 'Fear and Trembling' took me 2:03.)

First time doing rope climbs...
I only managed 3 10' assents and my hands and wrists started to give out, I sissied out after that.
800 m x2
10' assent x3
50 PUs
Not timed, about 15 mins

RIP RJ

Sorry about that post.

Should be 75 towel pull-ups per round for rope ascents.

I had to leave out the rope climb since I was at the HS track. Great workout!

37:05

34 yom 215 bwt

wod w/ subs
5rds of:
800m run
50 butterfly pullups
50 push ups
time: 58:46

Thoughts and prayers to the cottle family.

34 yom 215 bwt

wod with subs
5 rds of 800m run
50 butterfly pullups
50 pushups
time: 58:46
(posted under wrong name last time)

thoughts and prayers to the cottle family

CFWU x1

44:12
round 1
800m
10 close-grip pullups, alternating head to sides of bar
50 pullups
round 2-5
40 pullups

after finishing, did 40 more pushups to make up the difference. finished at 52:30

Pre Strength WOD SQUAT
135x10, 225x5, 225x5 225x5, 225x7

as Rx'd
Goal was to complete each round under 10 min
The 2nd round hurt me a bit

8:18
9:43
9:00
9:33
8:45 45:19

Thank you Sergeant Major Robert J Cottle for your service.

Incredible WOD! What a hero.

Unfortunately not feeling well and did not get enough rest. Did something shorter at lunch today.

Jackie (1k row, 50 x 45# thrusters, 30 pullups) time - 9:01.

God bless the Cottle family, may he rest in peace. Prayers with you.

R.I.P Robert J Cottle and respects to your family!
todays workout was intense to say the least def built up a good sweat! my time was 37.11.81

RJ RIP. Subbed 50 towel pullups per round in place of rope climbs; rowed 800m and jogged from rower to pullup bar (and back) each round, which I think is about the same as running 800m but that is a guess. 40:47.

42:43
Sub- 25 towel PUs for rope climb
The spliced running hurts so good. Towel PUs were a bit slow. Push-ups went well. Transitions were long due to the fact that the treadmill was down stairs and the PUs were up stairs.
Running on treadmill speeds:
R1- ran at 10, R2- at 10, R3- at 8 for 2.5m then at 10 for 2.5m
R4- at 8 for 2.5m then 9 for 2.5m, R5-at 9

37:40 Rx

Anyone headed to the Level 1 cert in Indy this weekend. Looking to see where people are staying if traveling from out of town.

40/m/190
scaled 3 rope ascents instead of 5

42:28

44:21 awsome WOD !

Right shoulder has a Torn rotator cuff; Surgery is in my near future
Jump rope
Pull ups
One arm push ups
m/52/215

Another one of our finest men, lost. Lost in this battle with those insolent terrorists. Too many have already paid the price.

50:00 min 6ft 36y m 195lbs.
How do I prevent thigh rope burns?

subbed towel pullups, 49:21,that hurt so good. God Bless you RJ. Thank you for everything you gave to us.

sub - 20 towel pulls for rope climb
54:45

Nursing an achilles tendon injury which flares up when running so did:

5 rounds of
2km bike ride
25 towel pull ups
50 push ups

Time 42:40

Even with subs what a WOD.

33:55 Not Rx'd
Thunderstorm this a.m. Subbed 50 airsquats for 800M run. Probably would have added 10 minutes total (2min p/round). Still brutal...ouch

scaled rope climbs with 10 towel pullups
49:47

Subbed 10 jumping towel pullups per ascent.

57:20.

"B", completed 4 rounds + one ascent in 60:00.

Also snatch 1RM, 135#, PR by 12.5#. "B", power snatch 1RM 145#.

Loved this workout!

"RJ"

Time 47:47

5 rounds of:
800 meter outdoor run
75 jumping towel pull-ups
50 push-ups --my ROM was crap

5 rounds of:
800 meter outdoor run
10 towel pull-ups
50 push-ups

60:03

5'8/M/38/202 lbs

#147 Chris,

Wearing sweatpants or track pants should prevent burns on your upper leg. However, if you are using proper technique to trap the rope between your feet, you should only be getting burns on your lower leg, if at all. There is no need to "grip" the rope with your thighs.

Here is a good explanation: (W/F safe)

http://www.wikihow.com/Climb-a-Rope

26/m/5'11"/175
3rds
800m
5/5 PU/KTE for each ascent
50 pushups

40:23
Horrid! Body felt bad before I started. Should have listened to body but I thought it just might be wussitis flaring up.

m/21/5'10"/195

2 rds + 800m:

26:34

10 jumping towel pull-ups per ascent.
Ran 1k on crosstrainer due to busted knee.

40:27

37:17 Rx´d at CrossFit Reykjavík´s new box in Reykjavík Iceland

Check it out http://crossfitreykjavik.is/

3,2,1 go...

m/165

5 rounds of:
800m run
35 supine towel pull ups
50 pushups

time: 39:19

Blessings to RJ and family.

Hip healing so no lunges or running so made a little combo from yesterdays wod...

21 burpees
18 DL, 155#
= 24:36

Nice little wod
Erin

59:13 Rx'ed

Thank you, RJ...

Tough, fun WOD, very appropriate in your honor...

50:23 Rx'd.

m/39/76/215

Not as rx'd - it started raining after round 1 so last four rds were 1k rowing. 50 jumping pullups, pushups as rx'd.

53mins

5 rounds of:
Run 800m (on a treadmill)
45 Jumping Towel Pullups
50 Pushups

49:15

...and exhausted. This one was pretty brutal--individually each exercise wasn't that bad, it's not like there was an OH Squat thrown in there or something like that. But by the end of this I was dying. Great WOD.

great workout -

i did not have a rope so i substituted a bunch of different grip pullups, any other suggestions?

M/41/180

5 rounds for time of:
800 meter run
60 jumping towel pull-ups (12 per rope ascent)
50 push-ups

58:54

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

More better faster

M/33/161/5'07"
43:35 RX

39M/5'10"/170#

W/U: skipped.

Done w/180# rope pulls: 41:16.

C/D: skipped.

Runs on outdoor road course (85F, 51% humidity); chest-to-deck push-ups. I don't have a climbing rope. The prospect of doing 375 towel pull-ups instead motivated me to find an alternative. The best rope I could find in local stores is a 1.5" thick polypropylene rope. It's too slippery to climb. So I tied 180# of Olympic plates to one end and pulled it, hand-over-hand, 15 feet, five times each round.

Done in your honor Officer Cottle. RIP. My thoughts are with your family.

47:58 as Rx'd

M/33/5'4"/140lbs
As RX'd
42:47
That was tough

Sub 20 PU/round for climb. 38:25

"RJ" as rx
62:00, ongoing groin issue basically walked alot last 2 rounds

5 rounds for time of:
800 meter run
60 towel pull-ups (30 each arm)
50 push-ups

33:19

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Jog 400M

50:33
Subbed 25 towel pull ups per round instead of rope climbs
Foam roll after

5 Rounds

800M Run
15 Pull Ups Parallel Grip
50 Pushups

Time: 37:17

I work out one day behind...

Tomorrow is gonna be brutal but i'm looking forward to it.

RIP RJ. My thoughts are with your family

5 rounds of:
1 mile on recumbent bike at 15 resistance
20 towel pull ups, alternating top hand every 5 reps
50 push ups
50 minutes.

SUB 45 40# oa
SUB kp

60:57

5 rounds

1.25 mile bike ride
15 pull ups
50 push ups
51 min

After a lifetime of olympic and power
lifting CF sure is humbling.

m/31/6'1/175

5 rds of
800m run
25 105lb latpulldown
30 push ups

36:30

As rx'd. Somewhere between 50 and 60 minutes (forgot my timer). The ropes were brutal on the hands!

RIP

5 trips up to the 5th floor
5 15' rope climbs
50 pushups
1:02:39

rx"d
45:53 I am happy with that.

M/38/217 lbs/6'3"

5 rounds for time:

800 meter run (ran up and down a 400m hill)
15 chest to bar pullups
50 incline pushups

45:11

still out with hammy so did
4 rounds of
50 cals on airdyne
20 pullups
20 abmat sit-ups
20 squats
20 ring dips

32.32

felt good to get a sweat again

subbed the following....still nursing hammy
4 rounds of
50 cals on airdyne
20 pull-ups
20 abmat sit-ups
20 squats
20 ring dips

Rest in peace Sgt Major and god bless your family.

5 rounds of
800m
30 towel pullups
50 pushups (milt style not chest to deck)

37:45

28 min ,, 800m and 15 feet rop ,50 mod push ups... and five rounds of that.. it was lots of fun looking for word to tomarows work out

5 rounds:
800m run
30 pullups
50 pushups

54:28

m/36/6'3"/205

Not as Rxed.
5 rounds
800m as prescribed (treadmill)
50 pushups with knee assistance
[1 round: gravitron assisted towel pullups x 15; 4 rounds: rope pulldowns, 100 lbs]
42:30

"RJ"

Time 56:12

5 rounds of:
800 meter outdoor run
125 towel pull-ups
50 push-ups

Semper Fi!!!
Wow, that was brutal!!

62:40. No rope subbed 38 towel pullups per round with 879 meter all terrain woods run at Blacksnake Crossfit.

M/49/6'3"/195

no rope
subbed 75 rope pull ups 5x
otherwise as rx'd
51:17

M/27/160/5'11"

Five rounds of:
0.5 mile run
30 jumping, towel pullups
45 pushups

time of 55:00

RIP RJ

As Rx'd

53:04

"We'll finish the fight for you... R.I.P."

M/23/6'1"/165

As Rx'd 45:43

5 rounds:
400m run
10 Pull-Ups
25 Push-Ups

43:45

49:07

subbed 5 towel pull ups per ascent

brutal

This was a hard one. Started out to do 5 rds but quit at 4.

subbed to pack:
5rds (did 4)
800m run
3 15ft rope accents (subbed towel pullups)
35 push ups
Time: 44.57

Think I might have made it harder y doing 50 pull-ups each round instead of the normal sub. Ripped a callous in the process, too! Sweet!

52.09

Subbed 200 towel pullups for rope climb

time = 55:33

D
@ 29's
50 towel pull-ups for rope climbs
got 3 rounds done before getting a run
unknown time
didn't have it in me to go at it again on returning

Sub'd jumping towel pullups - 10/rope ascent
All 800m runs done between 3:50-4:05
All jumping towel pullups done in sets of 25
All pushups done in sets of 10

Total time - 40:19
Not a dry spot on any of my clothes. Great WOD - RIP RJ...

44:11

Subbed 25 towel pullups per round for rope climbs for a total of 125 pullups.

Rest in peace Sargent Major Cottle.

74:17
Subbed 38 towel pulls
879 m run (all terrain wood run)
All done at blacksnake crossfit :)

~1.05as Rx'ed. The cool part was that after taking so long to run and rope climb after round 1, the pushups were fine. Paul

mod

800 m run
25 pullups
50 pushups

1st 3 rds kipping pullups, then ripped a callous, so had to go strict for last 2 rds

59.30

Took a break today. 3 mile run.

Did Crossfit Football WOD

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 135 lbs
6 Push Ups
9 Knees-To-Elbows

11 rounds....

54:09
13' rope

I was lucky enough to go to LA in 2006 for a tactical training conference and RJ was my instructor for that week. In the military and law enforecement we have all had very forgettable instructors but this was certainly not the case with RJ Cottle. He was one of the best insturctors I've ever had and an all around great guy. I feel fortunate to have known him even for just a short time.
Semper Fi.

74:13. 879 meter all terrain trail run, no rope, subbed 38 towel pull ups per round. Workout done at Blacksnake Crossfit.

1st: as RX
2nd: 400M/3 Ascents/ 25 push
3rd: 400M/2 Ascents/ 25 push
4th:400M/3 Ascents/ 25 push

34:41
Considering scaling from 1st rnd until I build some fluidity and speed. I'm proud of my form, the ego is diminishing workouts by insisting on RX regardless.

As RX'd except used tricep extension rope over bar for simulated rope climbs.

46 minutes

Brutal but felt I could finally compete for once.

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

3 Rounds in 50:00 sharing a single climbing rope with my daughter.

RIP SgtMaj.

OooRahh CrossFit

never felt so pathetic in my life. just starting to get back into it. only completed four sets in right around an hour.

RIP

Don't have a rope so I subbed 50 situps for rope climbs. Runs done on a treadmill, pushups broken up 20,15,15 except the final round where i did 30, 20.

Run 800M
50 situps
50 Pushups
5x for time

Total time
41:55 Felt like a steady pace

subbed 5 towel pull ups per ascent

45:46

44:28

3 rounds for time of:
Run 800 meters
30 Towel Pullups
50 Push-ups

+400 meter run

Roughly my 3rd week doing crossfit on my own at a local globo after 8ish years of a strictly globo background. I found it somewhat funny that the gym actually has some ropes in a "wrestling room".

As RX'd it took me 1:18:20...I'm completely annihilated and yet supremely (insert complimentary word here) by all the sub 1 hour times. My problems were leg cramps during the runs from the walking lunges yesterday and the rope ascents. I've done pull-ups for years and no form of pull-up compares to that damn rope. Brutal.

24/m/165lbs/70"

"RJ"
5 rounds for time
800m run
SUB: 25 pullups
50 pushups
38:47

the lady that was complaining about the weights was working today, i did a 2nd WOD of clean and jerk 185 + ring dips, not a peep out of her, i assume she talked to her boss who also does crossfit, gotta love the community, finally a mentality where we look out for one another instead of trying to prove who has the bigger ego

Subbed 10 Pull ups for 1 ascent
5 Rounds for time
800m run
50 pull ups
50 push ups
1 hour and 7 minutes.
I have been doing crossfit for about eight months and have done nearly all of the brutal hero workouts but this one takes the cake. Hardest Yet!!! RIP RJ.

Greg Glassman and Steve & Denise Serrano (XFit Marina),
THANK YOU for all you have done and continue to do for LAPD SWAT. You were instrumental in honoring Randy Simmons (EOW 2/07/08) and now RJ (EOW 3/24/10). Thanks very much to everyone for the support and kind words. I wish all of you could have known Randy and RJ -- both great men and great leaders. This WOD is particularly fitting for RJ with the rope and endurance - although, as has been said, RJ would have preferred a junk food pit-stop with every round. God Bless
Lee McMillion LAPD SWAT

1:18

I had scaled to 800m, 15 towel pull ups, 35 push ups, but after the first round my knee started hurting a lot on the run. I finished out the remaining four rounds doing 1000m rows and 35 push ups:

~33:00

Brutal WOD. 1:22:14- had to sub 1000m row for the run (unable to run with total knee replacement)

25 rope climbs tore me up, but I did it. It was the least I could do. RJ gave all. God Bless You Sergeant Major.

38:30

subbed 30 jumping towel pull-ups for each round

much love to RJ

Blazed through this one and I was so happy until I realized that I only did 1 ascent instead of 5... LoL

cfwu (1 round)

subbed 30 towel pullups per round.

49'52"

3 rounds

40 box jumps
20 towel pull ups
25 push ups

25:24

5 rds

800m run
20 Strict Pull-ups/Chin-ups (switched back & forth)
50 Push-ups

Boots & Utes

Bill 44:28
Jeff 44:35

RIP SgtMaj, Semper Fi.
"If the Army and the Navy,
Ever looked on Heaven's scenes,
They would find the streets are guarded,
By United States Marines!!!"

@cnc

I actually have a rope so I use the rope and do the rope ascents so I couldn't tell you a time for towel subs.

But as for unrealistic for this workout it may be but that is the CrossFit sub for rope climbs not my own.

5RFT
1.25mi stationary bike
15 pullups
25 pushups
34:57

Fundamentals Day 2 for Group 1:
Shoulder Press, Push Press, Push Jerk Skill Drills, then:

21-15-9 for time:
Box Jump, Push Press
Bovy/25/F/62/100: 20" box, 5 kg push press
4:41
Phil/30/M/72/195: 24" box, 45 lb push press
5:30
Fredrick/23/M/177cm/64 kg (Philippe's brother in town from Paris)
24" box, 35 lb push press
stopped at 5:15 before the last 9 presses...rough night last night
Shara/30/F/68/130
24" box, 65 lb push press
8:22
Tim-24" box, 135 lb push jerk
approx 12 minutes- did after class on own without timer

Fundamentals Class 5: Skill Test- all 9 functional movements and pull up progression
Champ/30/M/73/118 (that's not a misprint!)
Baby Fran:
PVC Pipe Thrusters, Green Band Pull Ups
5:16

Great day in Bangkok! Cheers from Thailand!

Subbed see-saw tpu's

48:12

m/33/5'9"/175

subbed rope with 45 lat pull downs at 87.5lbs

1:05

RIP Sergeant Major Robert J Cottle!!

5 rounds
800m run
5 pull ups, strict
30 push-ups

45:13

24/m/180
3 rds of :
3 Bandini loops
10 muscle ups
40 push ups - 28:29

m/41/6'0"/194

4 rounds:
800m run
15 ring pull ups
25 push ups

26:32

32/m/5'10"/210

R.I.P. Sergeant Major Robert J Cottle

Don't have access to a climbing rope. Did close grip pulldowns instead of rope climbs. Everything else as rx'd.

1:04:18

3 rounds :

15,10,10 pullups
800m
50,50,40 push-ups

Getting there...

sub'd towel pullups according to CF FAQ...

3 rounds for time:
run 800m
75 towel pullups
50 pushups

32:35

15 towel pullups sub seemed too much. We did all this in 95 degree heat, so there was no way I was getting 5 rounds.

M/44/180#

11' ascents

57:48

RX @ Diablo Crossfit: 39:36

3 ROUNDS.

26:51.

33/m/165

subbed 25 jumping towel pullups 4 rope climb. 47:39

43:13.79 actually pretty impressed with myself this thing was KILLER but all dedicated to you Sergeant Major Robert Cottle. Thanks to you and your family for your great sacrifice.

m/39/6'1"/200

Played lacrosse game

Subbed 150 on the rope pulling machine for rope climbs.
39:59

(5x)
800m
5 x 15' rope ascents
50 pushups
57:41
tough.....but felt great all day!

Modified:

375 vertical ft on VersaClimber (ran 5k at lunch and didn't feel like running again)
15 pseudo-rope climbs (sheet tied around a pullup bar, back on floor climb to standing)
50 pushups
10 burpees (my wife was participating and needed to add an event so we didn't cross on the versaclimber)

3 rounds before a crying 8 month old woke up, 32:28.

very, very, very......... hard.

Mark
Run 800m
50 Towel Pull ups
50 push ups
49:55

PSMB

Subbed 800m row and 45 towel PU (75 next time)

44:40

44:08, Row 1K sub

M 54/6'/197

1:03:41 as Rxd

Ouch!

Bummer. Thanks, RJ.

Great wod.

DNF. Too busy at work.

46 min

5 RFT
Scaled to
Run 800m
15' rope climb 2 ascents
25 pushups

39:24

5 Rounds
800m Run
20 Pull-ups
50 Push-ups
35:31

Thank-you RJ and your family for all you have done for USA. RJ motivated me when I came to SWAT and he still motivates me today. Great w/o, my leg will heal from the rope burns. I loved every minute of the w/o. Thanks again RJ. Tim Colomey, LAPD SWAT

2 mile run
15:05
3 rounds
10 Pulls
10 Dips
10 PushUps
then
50 Weighted sits...

49:47 not rx'd

-normal runs
-rope climbs on 11' rope starting from seated on ground
-pushups on bar elevated to 5" above center of patella

Pushups were still very hard- shoulder still crunchy from AC separation.

33:09 RX'd!!

Upper body was so sore, I could hardly lift a PVC pipe to stretch out. If you don't pace yourself on that one, you'll burn out quickly.

RIP RJ

M/40/179/5'10"

8:14 + 8:48 + 9:35 + 9:51 + 8:26 = 44:56

(subbed 10 jumping towel pull-ups per ascent)

Pack: 5 rounds, 600m run, 15 pullups, 25 pushups

23:11

"RJ": Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (subbed 50 jumping towel pull-ups)
50 Push-ups
in 58:03.

rx'ed 45:29

m/35/165

Subbed 15 ft Rope Climb, 5 ascents with 75 jumping towel pull-ups

52:25

Semper Fi Devil Dog

3 rounds

subbed 800m run for 4 mins on bike

subbed 15ft rope climb, 5 ascents for 10, 8, 4 towel pull ups (first time) and 20, 25, 30 regular pullups

50 push ups

37.21

m/39/255

1/2 mile run on treadmill
10 pull ups
25 push ups
x 4
38:38

OMG!!!

What a doozie. A wonderful WOD. 1:04 minutes to complete. I enjoyed every minute of it in the hot south Texas sun!!!!!

GOD BLESS THE CROSSFIT.COM STAFF!!!!!!!!

m/20/160
43:43 everything the same except subbed for towel pull ups

subbed 15 pullups for rope
36:20

Took the rope out of this WOD to make it something I could do at home.

5 rds:

850m run (lap of the neighbourhood according to google maps)
50 pushups

27:04

RX 43:04

M/25/5'9"/178/Moody AFB

3 rnds 800m run, 25 towel pullups, 50 pushups

Time 25:16

Didnt have time to do 5 rnds. The towel pullups, dont think I was doing them right but I still went for it and sucked so good, ha. Oh, I proly need to get a rope and try some climbs.

DO WORK!!!

I served with him many years ago. Perhaps this is cliche' but he was a fine Marine.

38:12 for 3.11 mi in Redwood Regional Park

m/178cm/88kg/34y
45:20
sub 50 towel pulldowns for rope climb

38:08
800M run (5laps)
20 pull ups
50 push ups

Only made 4 rounds
sub'd towel pullups

29:12

Had to do some subbing. Did 30 Pullups in place of the rope climb due to lack of rope. And cut the pushups to 30 due to the exuberant amount of pushups i've done over the past two days.

34:43.

shane (did the full 50 pushups):
40:15

400m run
25 jump 1 arm pullups
25 1 arm pushups
5 rounds
28:58
2 more weeks of cast with broken hand, then hopefully I can rejoin the "as Rx'd" world

Pack:
Five rounds for time of:
Run 600 meters
(broken:hard)
15 ft Rope Climb, 2 ascents
(unbroken:moderate)
25 Push-ups
(unbroken:moderate)

29:15

2010-06-24: Did not complete this WOD.

subbed:
- 12' assisted rope climbs
- Did a few (very few!) push ups from knees to keep going on sets of 10
- Pulled a wagon with my 6yr old and 4yr old on the runs! (Maybe an extra 100lbs)

58:45

Can't believe I did that well all things considered

Running still uneasy due to calf.

Did Kalsu today:
5 burpees on the minute
Max rep 135# thrusters

100 total thrusters

21:39 rx'd

tough WOD today after the doubling up with the MU/roll WOD and DB thrusters/GHD WOD yesterday. probably not the best idea I've had lately.

later,
b
m/33/5'8-1/2"/167

4 Rounds of:

800 Yard Run;
25 Pull Ups;
50 Push Ups.
Time: 50 minutes.

Harder than it sounded.

M/50/153/1-1-06

"RJ", scaled.

5RFT
Run 800M
20 Jumping Towel PU
20 Push-ups

35:05

Humble and heartfelt thanks.

God Bless R.J. Cottle, his family, LAPD SWAT, and the men and women of our US military who keep us safe.

M/22/171/6'2"

As Rx'd:

51:48

Wow!!! Blisters on my hands and rope burn on my shin. That was awesome!!! Definitely a tough workout worthy of a hero. Ground out the whole thing for RJ. It's sad to see another one go.

23 / M / 5'9" / 135lbs

Ugh. I felt crappy going into this and bailed after three rounds. Bad times.

3 rounds
Run 600m
30 jumping towel pull-ups
25 push-ups

33:35

5 rounds:
.50 mile run
25 pullup
50 pushup

49:23 06/24/2010

800 meters on treadmill (well .55 miles with first .05 to get me up to speed)
35 towel pullups
50 push ups

Total time around 57 minutes including going up and down stairs between treadmill and basement of gym for pull ups/push ups. This was probably one of the longest/toughest crossfit workout since I started in January.

Looking around the gym seeing other people lolly gagging with their Ipods while working out whereas I was drenched in sweat and breathing heavy after first round.

subbed Elliptical, level 8, speed<65; 3 sets of 15 jumping towel pullups each round:

48:45

30/M/6'3"/ 185 lbs

5 rounds
800 meter run
30 regular pull ups
50 push ups

42:01
Last round was brutal on all 3 exercises. Sympathies go out to RJ's family. He sounds like an exceptional person.

Did at park, post dbl turn BFM with Dice
3 rds, 800m run (grass/barefoot) / 30 x Pushups
time unknown...~3' 800m pace
PM, temp ~100F

rip RJ. thank you for your service.

subbed:

5 rft:

1.2k hard bike ride
15 strict pullups
50 push ups, chest to deck.

39:48

cash out: moderate 5k on bike. not timed.

CFWUx2
5 rounds of: 800m run, 25 pull ups, 50 push ups
36:12

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents SUB 30 Jumping towel pull-ups
50 Push-ups

47:15

23:21

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 6 ascents from lying down to standing up
25 Push-ups

M/32/215/6'
4 Rounds for time
Run 600 meters
subbed towel 15 pull ups
25 Push Ups
34:30

F/32/155/5'7"
4 Rounds for time
Run 600 meters
subbed jumping towel 12 pull ups (3/9 negatives)
25 Push Ups
35:36

I played around with the WOD, here's my version:

5 rft of:

30 double unders (1st round was 50)
30 ft bar sidles/swings w/ pu's thrown in at random
30 pushups (5 different styles ea rnd)

14:51

21/m/155/5'8

50 box j
25 pullup
50 pushup
50 box j
25 pullup
50 pushup
50 box j
25 pullup
50 pushup
50 box j
21 mins

no rope for me (still building the garage gym)

800 m (last round with 20 lb vest)
20 jumping ring pullups
50 push ups (kipping through 2/3 of them)
5 rounds
45:59

47:54. Subbed 20 pullups for rope climbs

Completed Saturday 6/26/2010.

Five rounds for time of:
Run 800 meters
Two hands in one ring pull-up, 75 reps
50 Push-ups
92:50

"Mrs. Wobbly"
Five rounds for time of:
Run 800 meters
Two hands in one ring pull-up, 75 reps (1/2 jump assist)
50 Push-ups
66:00

42:00 subbed jumping towel pull-ups

28 min fort story track, skipped the rope climbs, push ups were not ful ROM.

3 Rounds 800m run 25 pullups 25 pushups
Frank: 19:45 (800m/400m/400m /15pullups/25 pushups)
JB: 21:04 (green band for pullups/knees for pushups)
MegO: 26:14 (g/k)
Lamp: 26:50 (g/k)
Abby: 27:09 (g/k)
Erika: 27:15 (g/k)
VB: 22:09 (g/k)
Amanda: 25:36 (g/k)
Megan: 26:38 (g/k)
KJ: 20:00 (2 rounds/g/k)
DJ: 28:36 (800/400/800/ g)
Mikey: 27:18
Pip: 23:30 (30 pullups/50 pushups)
Ryan: 23:55 (30/50)
Jack: 24:30 (30/50)
Lama: 25:36 (3 climbs/50 pushups)
Max: 22:14 (g)
Colleen: 25:31 (g/k)
Tara: 27:39 (g/k)
Rachael: 28:00 (g-assisted/k)
Size: 27:59 (g)
Ko: 30:30 (30/30)

subbed 75 ring pullups w/ two hands on one ring
for rope climb

a marathon of a wod

79:10

Daniel
800 m run
75 towel pullups
50 pushups
1.13:59

Andrea
1000 m row
75 towel pullups (all done on band)
50 pushups
1.14.36

Pullups turned into jumping towel pullups for the last 3 rounds for D.

24.m.140.65"

as rx'd
1:02:47(PR)

52:25

M/ 36/ 132 lbs/ 5'-6"
did a modified WOD:
I did 5x OHS
3 x rope ascent 20 ' with NO legs:
75 lbs Squat Snatch + 6 OHS
95 lbs OHS x 8
115 lbs OHS x 8
125 lbs OHS x 7
135 lbs OHS x 6
95 lb OHS x 8
65 lbs Squat Snatch x 5
Double Unders max in 30 secs - 50 reps x 2
Good WOD and fun... I've been using tape on my hands and it's TONS easier and my hands can live to see anther day with these now... a little rough on my calves and legs on the way down.. ouch rope burn.

5 rounds:

800m run
12' rope climb - 7 ascents
50 pushups

46:58

Runs were reduced to crawls at the end...

RIP Sergeant Major Cottle

51.11 as rx'd

Missed

m/27/5'8"/140

800 meter run on elicptical, rest as rx'd - 43:10

35 yom 196 lbs.

3 rounds. 31:39.

Runs were surprisingly hard after first round. Only second time doing rope climbs in a workout. Those went surprisingly well. Chalk is key. Could have done five rounds if I had time. About 75 degrees out so perfect day for running.

Ne add fel, soha ne add fel!

54yom/239

3 rounds 36:15

Scaled rope to 18 pull ups with green band. w/kgw

Subbed 14ft. rope. 38:33

RIP R.J.

Subbed 10 jumping towel pullups for each rope ascent, otherwise as prescribed.

58:45

[58:45]

CFWU
RJ
subbed 35 rope pull ups for 5 rope ascents
42:11
M/49?198#/72"
Rest in Peace RJ. May God comfort your family and friends

only made 3 rounds
750+m run
6 beginner rope ascends
35 pushups

26min

5 rounds of:

.5 mile run (treadmill)
10 pullups
20 KTE
50 pushups

48:47

5 rounds of:
.5 mile run (treadmill)
25 KTE
50 push-ups

42:17

m/21/159lb/69"

47:00 (subbed 40 rope pullups for 5 ascents)

quit after 600 meters and 1 rope climb, heat got to me sadly :(

20/m/5'11"/170

CFWU
situps on steep decline

WOD
Three rounds for time of:
Run 400 meters
10 rope pullups - 5 with R higher, 5 with L higher
10 Push-ups

18:03

May have forgotten the last round of pushups.

49:09

49:09

Rest in peace my brother in blue. I'm ready for this WOD Sir! 3-2-1 GO!

m/36/5'9/175
CFWU-3. Reg except no PU 2nd, no HSPU 3rd. Superman. No Burgener or DU.
49:04
Subbed 35 rope pulls for each ascent. Pleased w/ROM on PU. Did runs outside. 2 laps around building (cut back left corner to get close to 400m each lap). Pushups weren't too bad.

100622

at the gym

Five rounds for time of:
Run around the block plus 1 halfway around (over the roof parking lot)
30' Endless Rope machine, heaviest resistance
25 Push-ups

48:57

49/m/190

3 rounds
Treadmill 800's
5 15' rope climbs
50 p/u's. partioned
36:45

Mod'd

3x ascents for rnds 2,3,4 (Rx'd for 1&5)

114:58 (1h, 54m, 58s)

Pretty good considering I could barely get 4 total climbs in a couple months ago.

FiveFingers not recommended for this WOD...tops of my feet are still tender

modified a bit due to lack of rope:
25 pullups instead of rope climb. hands were kinda blistered at start.

34.43

shane did same and got 40:22

EJ
M/37/169
58:24 SUBBED 5 7.5FT ROPE ASCENTS W/ HANDS ONLY FOR THE 5 15FT ROPE CLIMBS
EJ

3 rnds 40 min
1/2 mile on trenmill at 7.5,7.5,6.5
10 towel chins
50 pushups on dumbells

3 rnds 40 min
1/2 mile on trenmill at 7.5,7.5,6.5
10 towel chins
50 pushups on dumbells

3 rnds 40 min
1/2 mile on trenmill at 7.5,7.5,6.5
10 towel chins
50 pushups on dumbells

EJ
M/37/169
1:00:30 AS RXED TOUGH;RIP
EJ

Semper Fi Sgt Mjr. Cottle.....4TH Recon will never forget you! IRAQ AND BACK!

Semper Fi, Sgt. Mjr Cottle! 4th Recon (USMC) Will not forget you! IRAQ AND BACK, 2003

Rx but unknown time.

slightly modified
900m run
3 15' rope climbs
50 push ups

first time doing rope climbs, probably would have hurt myself if i did any more climbs