R.I.P and sick wod!

so sad-- another hero WOD

my heart goes out to these families and rip bro

A true Patriot. God bless you're family.

-I almost purchased a vest at Dicks the other day, but thought "nah, I won't need it anytime soon"

RIP. As rx'd...24:16.

sounds fun. subbing backpack w 25 lb plate for vest.

1 kilometer = 0.621371192 miles

A vest at Dicks? Seriously? You might as well get a barely there too. Save your cash and get a BOX vest.

Vest comment : I meant you might as well buy a Barbell at Dicks. Text entry corrected to barely.

Jacob,

You have the box vest?
I've been looking to pick one up. Almost ordered one last week, wish I would have now.

God Bless You, Captain. RIP
De Oppresso Liber

This was local, http://news.yahoo.com/s/ap/20100703/ap_on_re_us/us_florida_officers_shot

how do we request a hero wod for them?

I have a box vest and it's awesome. I got it from roguefitness.com. I would just recommend wearing something underneath it when running. I had some chaffing. It didn't happen when I did a heavy Cindy but when i ran I noticed it a little more.

sweet god almighty.

God bless Capt. Luce and may he rest peacefully. May his family know that others appreciate what their loved one fought for, & may they continue to find peace and healing as they carry on.

Unfortunately this workout is logistically not do-able. Gonna have to wing it.

#10 Andy,

I was good friends with Jeff Kocab and his wife Sara. So sad, it has hit us all hard. My father owns a restaurant that is doing a fundraiser for Sara in Lansing (Sara and Jeff met here years back) if any crossfitters are in the Lansing area and are interested in being there.

For more information go to http://www.ponderosalansing.com and click on the Facebook link.

Love you both Jeff & Sara and the world was robbed of a true hero and wonderful human being who will forever be missed

-Kevin

Ron was a classmate of mine at Valley Forge Military Academy & College. I am so proud and humbled that CrossFit chose my classmate, friend, and comrade in arms. I cannot wait to get a bunch of Valley Forge Alumni that knew Ron, together to do this WOD. Thank you CF, you could not have chosen a finer individual to name a WOD after. Semper Fidelis.

I got a vest from Dick's that's adjustable from 1lb to 40lbs. It's great and hasn't givien me any problems. Don't knock it 'til you try it.

De Oppresso Liber

RIP Ron

I like the looks of this WOD. I have been practicing muscle-up progressions and I am almost to the real thing.

Is there such thing as a jumping muscle-up in the progressions? I think that would be my next logical step before doing an actual muscle-up.

Jumping muscle-ups is probably a good idea. I have done them a few times when the WOD calls for more muscle-ups than I can do as Rx.

Rest In Peace Captain.

On vacation in VT and will have to make up "Luce" upon returning home next weekend.

Fair winds and following seas on your journey warrior!

I will give everything I have in your honor, Captain Luce.

This looks like quite the challenge. I will do my best in Luce's memory.

I have a 10lb vest, so that will have to do. :-)

40/m/172
wearing 30# vest
1K Run
10 Muscle-ups
100 Squats
time: 31:49

was too lazy to adjust my vest

Rest In Peace Captain.

Humbled by your service and sacrifice.

39:20 rxd.

Rest In Peace, brother.

36:53 rx'd

RIP brother.

#22/Yo/DBAY012@yahoo.com:

Do you realize that what you said is more than a little offensive?
I know you are the same person that got kicked off of the SealFit website on June 10th for vulgar racist comments.
Please do not continue this here, and especially not when talking about a fallen hero's family.

RIP Luce. Not many guys are triple tabbers(SF, Ranger, Airborne). You were a STUD!

RIP

Crossfit Torii Beach Okinawa

Adam - 38:28 rx'd

RIP, Capt Luce. May the fond memories of your life comfort your family and bring them peace. Your sacrifice is not in vain and will never be forgotten.

As Rx'd - 40.45.

Brutal WOD - long and hard.

Shara/30/F/68/138
Scaled to the following:
3 Rounds for Time of:
50 Double Unders
15 Green Band Pull Ups/15 Green Band Ring Dips
100 Squats

Round 1: 08:50.83
Round 2: 9:07/18:02.21
Round 3: 8:57/ 26:59.21

Tim/Champ: Saturday's workout, results there.

Rest in Peace, brother, to you Luce- you were a professional. Best wishes to your family for honorably carrying the burden of the ultimate sacrifice a family can make for its nation.

RIP CPT Luce

m/31/5'8"/170

- 1km run with 25lb IBA vest
- 20 pullups with 25lb IBA vest
- 20 dips with 25lb IBA vest
- 100 squats with 25lb IBA vest

Couldn't do muscle ups, even without vest so doubled pullups & dips

13:55

42/m/176cm/73kg

As rx'd

43:23

Used 20 pound packpack instead of vest.
Muscle-ups went one by one in a slow but steady pace. After I missed and repeated rep 2 I wasn't sure if I wouldn't dump the packpack at some point. Now I'm happy I didn't.
Squats went unbroken.

I gotta look into that BOX vest. I tried a backpack with 2 10 lb plates but it started to swing as I ran -- really threw me off.

2 rounds w/o the vest in 40 min.

Second WOD I've ever done.

I havn't been this close to vomit in a while. ;)

RIP

"Do Not be confused nor forget, the red in Our noble Flag commemorates spilled Human Blood."

-J.P.C. aka Moises

RIP Ronnie
God Bless your family.
I grew up with Ronnie, didn't even know that this happened. I will give this my all tomorrow for you brother.

24/m/180
Burgener w/u
Clean: 205(f)- 205 - 205
Bench: 245 - 255(f)
Shoulders too sore for OHS
Front/back lever work

3 rds:
1K run
30 pull ups
30 dips
100 squats

49:37

m/25/5'10"/185

dojo--afghanistan

33:29
1/2 mile run and 4:1 pull-ups & dips

di opresso liber... rip brother.
26/m/150 39:29 (jumping muscle ups)

Three rounds for time of (no vest):
1K Run
30 pullups
15 bar dips
100 Squats

41:13

guys... i keep getting an error malware warning when trying to visit crossfitfootball website... anyone know why? is that site not safe at the moment?

Had the first monsoon rain of the season. We always do the WODs outside so we did heavy dead lifts, one of only a few exercises we have room to do inside.

Vijai Raj BW 60kg
120 kg

Gautam BW 60kg
115kg

Bachendra 65kg
122kg

RIP Captain Luce

RIP Luce...Your family is in our prayers. A simple thanks does not say enough for Your Service and Sacrifice. COMMENT #22...You are a disgrace!!

CFSB Day#15
Back Squat
3x5

235x5, 245x5, 255x5(PR by 10#..still way off of “OLD” PRs..but what can you do injuries suck!..at least its going up again…)

Metcon 15 min or less:

1 Rounds of Cindy/ 1 Clean & Jerk
2 Rounds of Cindy / 2 Clean & Jerk
ETC..

Total: 7 Rounds of Cindy / 7 Clean & Jerk

That was a fun WOD but the heavy squats mixed in with rounds of Cindy and C&J just killed me..but fun!

Skill:

Practice Ring HSPU….again!!

Will do “Luce” possibly this week if I can fit it in…or wait until I am done with CFSB…either way I will honor “Luce”.

as rx'd w/ 20lb pack

33:26

27/f/110

16lb vest
3 rounds
1 km run
sub 40 pullups and 40 dips per round
(4 pullups; 4 dips for every muscle up)
100 squats
37:43

R.I.P.

Does aynybody know the standard width between a pair of gymnastic rings ?

Respect
Evert

#52, Evert;

Standard separation is 50cm apparently.
http://en.wikipedia.org/wiki/Rings_(gymnastics)

For some reason, Crossfit Bismarck called for a 1 mile run instead of a one kilometer run!!!

So: Luce w/ Rx plus:
44:46

F/35/187#
Crossfit South Bend,IN

Didn't do it wiht the 20# vest
1mile run
20 pull ups
20 ring dips
50 squats
45:42
Killer workout for me because I am new to this.
New PR front squat 130#

Misread, did 3 1-mile runs, no vest:

37:23

Thanks Jon

3 rounds (no vest)

1k run
30 pushups
18 pullups
100 squats

39:33

Subbed jumping Muscle-ups for muscle-ups,

Subbed backpack with 4 casebooks for vest =20 lb.

39:04

36:21
*Wore a backpack with 20 lb. for the run and the squats, tried 1 muscle up with it on and realized it was not gonna happen more than a couple times. I need to practice those weighted, it makes then unbelievably harder.

Thank you Captain Luce

RE to Comment #46:

Very interesting...my computer received "Norton Antivirus blocked an attack on your computer" messages when I tried to access CFE and Sealfit sites...

No vest, muscle-up progressions (toes on a box from bottom through transition to dip), 75 squats.

39:49

RIP Captain Luce

Disgraceful comments are made by those who only seek attention...do not give it to them.

38:33 RIP

Don't have a workout vest, so I wore my flak jacket with sappy plates.

Did the same thing as #49, 40 pullups and 40 dips per round instead of muscle ups. Couldn't get passed 3 with the weight.

36:30.

R.I.P. Captain Luce.

26/m/5'11"/210ish
RIP Luce

52:30...my ego told me I could do weighted muscle ups for reps (I've done 1 or 2 before, but never 30). 3 fails and a bloody nose/lip later I caved and scaled...runs and squats weighted with 20# backpack, muscle ups unweighted.

Subbed Beach Fit on Myrtle

100 burpees
100 sit-ups
100 double-unders

For time

23:34

35 yom 215 bwt

wod (scaled)
3rds of:
1k run
10 jumping muscle ups (rings 3 inches above head)
100 squats
time: 28:53

R.I.P. Captain Luce and my prayers go out to your family.

29:14

run & squats w/ vest
muscle-ups w/o vest

This is my brother-in-law; Ron Luce. Last day I saw him was one year ago today. I love you Ronnie! and AWESOME JOB to those doing the workout

I cannot be more honered to have called Captain Ron Luce part of my family. Exactly one year ago this holiday weekend we spent the day by the pool enjoying Ron and his wife Kendahl and daughter carriie. Little did I know that was going to be the last time I would ever see Ron. This "Superman" was an amazing father, loving husband and the proudest of his country. I also feel privileged to be part of the Crossfit Community that does so much for the recongnition of fallen heroes and raising money for injured vets. Thank you Captain Ron Luce, This WOD is surely one to remember! Can't wait!!

R.I.P. officer luce

wod at CrossFit Hilton Head
5 rounds
40 dus
30 Box Jumps 24'
20 KB swing 1.2 pood

17:14(pr)

29:49

Assault pack with 25 pounds. I had to look up what a muscle up was. Now my legs feel like Jello (registered Trademark). I love you Ronny. -SKI

30/M/138/5'10

Back from Vacations took 8 days off to drink beer and to eat bad stuff.

1ST Round as RX'D
2ND Round everything as RX'd exept, MU's(9 MUs with the vest, 1 MU without the vest)
3RD round everything as RX'd exept the MUs, MUs were without the vest. after 5 or 6 attempts with the vest on the third round, I was spent, so did the 3rd round without the vest)

Final time was 61 Minutes and 32 seconds. Nice WOD. RIP.

SANTI

age 20 bw 170

28 mins flat with no vest

otherwise as rx'd

i have no doubt it was 120 degrees on the track today

Ron was a good friend of mine and a classmate in the SFQC. He had an amazing sense of humor and was tough as hell. Thanks CF what a great tribute to Ron. God bless is wife Kendall and daughter Carrie Ella.

30:24 unweighted

Wanted to break 30 but gamed the mu's too much the first round trying to conserve my energy. First 2 rounds of squats were way too hard, maybe it was the hangover.

1000m 4:42/5:28/5:32
mu's (4,2,1,1,1,1) 2:44/(4,2,2,2)2:20/(6,2,2)1:58
100 squats 2:56/2:45/1:54

Capt. Luce, thank you for your service and your sacrifice. My thoughts and prayers go out to your family and friends.

as rx'd except no vest. gotta get one.

28:53

28:10 with 20# assault pack, muscle-up row progression to dip.

DOL

God bless Captain Ronald G. Luce, his wife Kendahl and daughter Carrie.

Thank you all MIL and LEO; you defend our freedom each day!

To all those that did this in my brother's honor today! My heart thanks you sincerely for the honor and patronage you have paid to him this day! Miss you bro!!!

26:47 w/o vest

CF Norrtaelje, sweden.

deads for strength training then for time:

15 squat cleans 95lbs
15 pull ups
run 400m
15 pull ups
15 kb swings 60lb db
run 400m
15 kb swings 60lb db
15 squat cleans 95lbs
run 400m

15:33

RIP brother

Subbed the run for 50 double unders, 15 assisted MUs & 100 squats as Rx'd. 19:21. Crazy WOD. Legs were extremely wobbly after! LOL

RIP Capt. Luce God bless

Scaled WOD to
3 rft

Run 1k
10 muscle up progressions (seated muscle ups)
60 squats
All with 20# vest on

40:09

Where is the diversity in some of these hero wods?

Asians, Blacks, Latinos etc??? I may be wrong but just
curious. God Bless all My fallen sisters and brothers
in uniform!

28:00 (NO WEIGHT FOR MUSCLE UPS)

Rest In Peace SIR.

God bless the family.

Thank you for your HONORABLE SERVICE.

M/64/200-RIP,MY "BROTHER-AT- ARMS- DE OPPRESSO LIBER!"Luce"(scaled)
Without vest, two rounds for time of:
1K Run
10 Muscle-ups (slight push)
100 Squats
29:27

3 rounds of
1k run
30 pull ups
100 squats
w/ 20lb vest
35:54

Yea devil dog # 83 you are wrong, and leave it at that! TYPICAL

RIP, sir.
De Opresso Liber. Thank you for setting the bar for the rest of us to reach. I'm honored.
Subbed pull-ups and ring dips
6 rounds of 10, 10, 25
2.05 mile run
6 rounds of 10, 10, 25
48:45

RIP Captain Ronald Luce. Our best to your family.

Kevin
M/51/5'11"/168

27:14, without the vest, or the run.

Did three rounds of:
10 muscle ups
100 squats

Carole
F/51/5'6"/133

Did one round, no vest. 3:1 pull-ups and 20# assisted dips for the muscle-ups.

12:15

36:23 vest 10lb

"Luce," to your ultimate sacrifice, our thanks and regards to your family...

20# vest worn only for runs:

37:47

M/20/6'1"/167

subbed 30 pullups and 10 ring dips for muscleups

46:56

46.46 as rx
m/28/5'10" 200lbs brewtal!!!!
RIP Cpt. Luce

25# vest. 1k run. 10 ring pull-ups. 10 Ring Dips. 100 Squats! 3 X's. SICK WOD ! 19:05. (100` outside temp). RIP. Captain Luce.. God Bless.

Caught up with loooooong bike ride from yesterday. Details there.

Humble and heartfelt thanks to Captain Luce. Fair winds, sir.

RIP Cap't Luce.

Scaled and subbed as follows: 3 rounds unweighted run 1000m, 15 ring dips, 30 box jumps 18" box. Time 23:55.

Buy in: back squat 3-3-3+ at 215-240-265(got 5, new 5RM +5).

Cash out: core work on swiss ball.

M/250/39

No vest
.60 run on treadmill
10 pullups with 50 lb band
10 dips
50 squats
31:18:62

no vest

sub 3:1 pullups/dips

39.24

brutal after yesterday's bike

35min

No vest, subbed 2:1 dips and pull ups for muscle ups: 48:24

No vest, three rounds for time of:
1k Run
10 Muscle-ups
100 Squats

All 30 muscle-up's on rings unassisted (PR)
43:54

I'm way behind but I did the
lunge/burpee workout today
13:25rx'd

i will never sleep on sprints again. My hamstrings are still sore from 3 days ago when i did the 10 rounds of 100m sprints. I wanted sub 10 mins. Maybe next time. I am getting better at burpees but they still are a goat of mine.

Run 1K (carried a 10# plate instead of vest)
10 strict pull-ups and 10 dips subbed for muscle-ups-no weight added (still working on getting strong PUs and dips.
100 squats-no weight added

Time: 33:48

Male 46 5'10"/215

As rx'd 35 min. aprox accidentally hit stop button on watch.

Great WOD. It was hard but as usual you think about why its here and push on. God Bless and RIP Sir

OIF II vet(RET)

31:11, did not wear vest, sub'd 2x pulls and dips for MUs.

M/49/6'3"/195

as rx'd with 20# vest
except MUs were transition jumping
49:35

2010-07-05: 36:42. Subbed TM run and BP ext. vest.

as rx'd
43:40

these hero WODS are brutal, as they should be. So sorry for more spilled blood. RIP CPT Luce.

Only 1 rd, 20lb backpack, 1K run, 30 pullups (unbroken) 30 dips, 100 squats

11:26

It was amazingly difficult with the pack (except the pullups). Great job Carole, Kevin, and Jim D.

Thank you Captain Luce.

Didn't have vest so held 15 lb ball for squats.

Did three rounds of
1 km run
10 pull ups
10 dips
100 squats holding 15 lb ball

didn't time with stop watch but it was aprox 28 minutes

RIP sir. No vest, carried 2-10# dumbells for run and squats, 45:54
M/35/72/175

duct taped two 10 pound plates to my chest

40 minutes and some seconds

jumping muscle-ups last two rounds.

29:58
no vest
Transitions were slow b/c rings were outside and I ran on a treadmill inside...
Running on treadmill: R1-10, R2-10, R3- 9 until .4 miles then 10
Rings: R1-7/3, R2-7/2/1(I got stuck on this last rep for about a min... strange) R3- 5/1/1/1/1/1
Squats: steady pace through all three rounds.

as rx'd with 20 lb vest
45:00 exact

first WOD with a weighted vest. Running was hell, muscle-ups were 3 x as hard!

As RX'ed: 46:31. RIP.

No vest and muscle up progressions
26:33

#94

Hey there, it was a crazy awesome workout! Do you go to Pitt? If so we should meet up and do an outside wod. I did this one outside of the cathedral, it was great. Hit me up at rfl8@pitt.edu

No Vest: 49:50

RIP, and thank you...

Rest in peace Captain and god bless your family

warm up went up to pullups with 50 lbs x 3 for 3 sets.

Sorry did not do run because of torn hammy
did 30/30 pullups and dips and 100 squats with 20 lb db for all exercises for 3 rounds

35:43

Did 50 situps unbroke after wod.

Did not wear the vest for the muscle-ups.

55:50

Also squat snatch 3RM 125#, PR by 10#.

"B" subbed 20 chest-to-bar pullups and 20 dips (with vest) per round. 2 rds + 15 pullups in 60:00

"R" scaled workout, 45:00

#109 mas

Nice job back at you, from Carole and I.

You are the pull-up stud!

I did this workout as prescribed and it took a looong time
52:57

26/m/5'11"/175
2 10lb plates in backpack(gotta get a vest)
backpack flying up towards head on MU so did those w/o
all else as rx'd
49:41

mas 109, way to go! 30 unbroken pull ups with 20 pound pack is awesome!

Was going to take a rest day, but I have a few friends in 20th Group who are in country. This one's for them.

24:54
with full body armor...RIP

used 22lb weighted vest

MU -roughly half done with the required full wrist flick at bottom, half without.

All else as r'xd Time 37:08

Fantastic turnout at FunctFit tonight. Great effort by Mat FF to complete as prescribed in a quick time and Gav for the fight shown at the end after a hard weekend.

Not able to do this one. I'll make this one up when I get back.

600 single unders, 100 unanchored sit ups, 100 pull ups, 150 air squats, 15 man makers, lol.

Thank you Captain Ronald G. Luce.

20lb backpack on runs and squats but not muscle ups
34:50

First time using the vest. Sweaty.
Subbed pu's, dips for mu's.

44:00

33/m/165

Did the crossfit Coronado wod 7 rounds of 7 reps of 115lbs thrusters and 7 burpees 19:09

Took it easy on the MU's with 10 dips / 10 pull-ups

Used two 10# plates for run and squats

35:30

Right shoulder has a Torn rotator cuff; Surgery in 25 days
50% cycle
2 rounds for time of:
50 Kettlebell swings (20 kilo KB)
20 Pull ups
100 Squats
17:14
m/52/215
RIP Brother

3 Rds (No vest)
1K run
10 MU (progression - sit)
100 squats
31:04
104 degrees (hotttt!!)

From Kandahar:
M/35/175
Body armor adjusted to 22lbs
1k run
10 ring jumping muscle ups
100 squats
38:10

Subbed 4 pullups and 2 ring dips for each MU. No vest.

44:59

[44:59]

Blessings to Luce and family.

Stress ate at me and have slept/eaten little and was pretty sick to stomach so no jumping, running, blech.

Walked in the gym and just did an ol faithful wod.
Ended up cranking out several PR's:

SP rep 1: 90-95(PR)-95-95-100(PR)
PP rep 3: 110-115-115-120(PR)-125(PR)
SJ rep 5: (135x4.5)-(135x4x5)-130-130-130-130

Actually thought I had 125 on the bar during the SJ's and there I was with 135 just missing the lockout on the 5th rep. So that was a PR, that is usually my 1 rep PR. Then hit 130 for 4 sets- sweet!
Then took a nice peaceful walk in the trails.

Erin

2 rds, approx 1150m per rd

25:36

M/31/6'1"/205 (200 after the WOD)

15-lb backpack
subbed jumping pull-up & assisted dip sequence for MUs
Rd 1 - 12:30 Rest 1:40
Rd 2 - 15:09 Rest 2:01
Rd 3 - 15:25

TOTAL - 46:45

Awesome. Kicked my butt, but kept moving picturing Luce and all of you protecting us overseas.

39M/5'10"/170#

W/U: 1 km walk; ROM exercises, 20x each exercise.

As Rx: 37:40.

C/D: foam roll.

Runs on outdoor road course (91F, 42% humidity); squats to an 11-inch box (below parallel).

First WOD wearing my Vibram Five Fingers KSO. Easy adjustment from my Chuck Taylor's. Noticed a little pain from my recovering L-ankle injury, probably due to the lack of support. But I think that's a good thing and the pain went away by the second run.

This is also the first time I had to do MUs while wearing a 20# vest. That went a lot better than I expected.

Worst part was the heat (felt twice as hot in the gym).

Done in your honor, Capt. Luce. RIP. My thoughts are with your family.

54:27. Used the vest for the runs and the squats, just body weiht on mu's.

ran 2 miles
3 rounds of:
1k run
40 pu'd
40 dips
100 squats
ran 2 miles
i do not have a weighted vest, so later i did:
100 singles
25 push ups
100 singles
25 sit ups
100 singles
25 mountain climbers
100 singles
25 squats

Wore #20 vest for runs and for squats
Mu's 1st 2 rounds did 5
Last round did all 10.. did not wear vest for mu's
Next time will do all rds. with 10 mu's

No equip or conditioning
No vest. Sub 20 push up and dip for muscle ups
21:35

m 6'1/28/182

3 rds
1km run (treadmill)
20 PU, 20 dips, and 100 squats with 20lb dumbbell
65 min

f 5'7/28/124

3 rds
1km run (treadmill)
20 PU, 20 dips
100 squats with 10 lb plate
58 min

RIP Cap't Luce

M/26/140/5'11"
47:56 not as rx'd
20# vest on all runs
10# vest on MU of first round and 4 of second then no vest on rest of second and third
20# vest on all squats

53:39

(2) 10lbs plates in backpack for weighted vest (I expect a bruised tailbone from this), 30 pullups & dips for muscle ups

Got Wod, stay safe to my friends in 20th Group.

3 rounds, no vest

.6 mile run
10 pull ups
10 bar dips
100 squats

35:30

D @ home
1K
30/30 PUs + dips
100 squats
20# vest
52:55
f$#&
RIP Captain Luce

1 k run...no vest
10 MU...no vest
100 squats with 2 10 lb plates in hand

X 3
33:25

1630
3420
5255

48/m/6'1"/183
20 lbs X-Vest
1.1 km run
10 Tactical Ring Pull Ups
10 Ring Dips
100 Squats
3 rounds - 43:00

47/m/5'7"/140

2 x 10lb plates in backpack

rd 1 - 12:42
rd 2 - 24:54
rd 3 - 36:32

SUB 3x 80# pd
SUB 3x bd

50:25

almost Rx'd
jumping MUs

35:29

25:33

Sub muscle-ups with 15 pull-ups and instead of the .62 mile sprint did .5 mile sprint.

Still struggling with doing consistent muscle-ups. Any advice? I watched the video over and over again but I'm having a very hard time keeping my elbows in once I pull myself up and push my chin forward. My elbows want to go out as if I'm doing flys.

As RX 37:54

How many rounds would Luce do to spend 1 more day with his wife and daughter?

RIP HERO
RLTW

as rx'd (but bar muscle ups):

52:11

RIP - tough one today.

as rxed except no weight vest

44 min (102 F) (hot as hell)

Only had 20lbs to put in backpack, sub'd dips for rnd 2.
Thanks for your service Luce, we are all in your debt!

Heat took its toll on me and had to stop after 2 rds. Just not adjusted to the AZ afternoon heat yet (I believe it was comfortably over 100F). 20 lb vest on for all events.

Rd 1- 5:50 run/12:47 MUs & squats
Rd 2 - 8:10 run/15:50 MUs/squats
Total - 42:38.

RIP CPT Luce.

M/42/5'11"/180

3 rounds (without 20# vest)

1K run
10 Muscle-up progressions (start from knees with rings 63" from ground)
100 Squats

28:46

47:56

Subbed muscle up progressions with 20# vest for muscle ups.

RIP Captain Luce. Peace be with your family.

37 min without vest. My prayers are with your family, Luce.

3rds with 20lb vest
1k run
10 pullups
10 dips
100 squats 1st rd next 2 50 squats
29:35

1K run w/ 10 pd weighted vest
30 pullups and 30 pushups no vest
100 squats w/ vest

47:24

RIP

As Rx'd at SLC crossfit 41:49

Wod done at blacksnake crossfit !
1k run w/ 10lb vest
30 pullups/ 30 pushups no vest
100 squats w/vest

1:6:54

35:58

* Runs were slow
* Muscle Ups were singles
* Squats broken 50/25/25 for rounds 1 & 2, then 50/30/20 on 3rd round.

40/m/190

sub'd 30/30 pullups/dips for MU's
3 rounds with 20lb DB

44:34

36:11

wore a backpack with a 20 lb dumbbell in it

did the MU's sans backpack and jumping

57:16
29# vest, scaled muscle ups to strict chinups - round three rep 8 hit MF; changed to flexed arm hang

Much respect to 20th Group, definitely not your typical "Nasty Guard" unit. BTW, within the last year 20th has lost at least one NCO Operator and recently a junior enlisted support Soldier. This unit does it's smack talking with its performance, as opposed to other units.

Rest in peace, Sir.

No vest and subbed 3:1 PUs/ring dips for MUs

52:19.

Running after air squats is no joke.

No vest, a little over 1K run
44:28

52:18

41:39 no weighted vest...subbed muscle ups with pull ups and dips

no vest, 31:57

no vest, and no timer, but I left it out there for a hero. RIP, ronnie.

Ryan: 29:07 (mod for mu's 1:1 w/ 50 squats- 3 rounds)

Gunnar: 30:34 w/vest (assisted mu's)

Paul: 32:20 w/vest (assisted mu's)

Kristen: 41:00 no vest or weight (18 total mu's assisted)

Jen: 42:49 no vest (squats w/ 20#, 8 unassisted the rest assisted mus)

Chris: 44:24 no vest or weight (mu's assisted)

Eric: 46:08 no vest (mu's jumping/assisted, 10# squats)

ouch.

no vest, did squats with 10lb in each hand
can only get two mu's at a time. took forever

43:53

last two runs felt like legs were lead wts. can't imagine that run with a vest. much less finishing in 25 min like orlando did. wow!!

M/27/5'7"/76.5kg

Scaled to Pack

18:27

I guess I should have gone up a level on this one. Don't worry, I still almost met Pukie on this one.

RIP

M/30/145lb/5'6"

subbed jumping muscle-ups. otherwise outside as rx'd with 20lb body armor and 113 degree Iraqi heat.

49:50

This was freakin' hard. Subbed 3x dips and pull-ups for the muscle-ups. No vest, so runs were naked and did the first round of dips/PUs with a 2# weight, but that was murder after round one. Did the squats with a 20# barbell over my shoulders for all 3 rounds.

43.33

rip cAPTAIN.
AWESOME WOD.

GOD BLESS.

42:15

46:01
"Jumping" MUs w/o vest
20 lb vest for running and squatting

age 15 5'8" 140lbs

no vest (didnt have one) muscle ups from my knees
17:50
did over 100 hang cleans and medicine ball work beforehand

38:00

No vest, subbed 10 ring pullups & 10 ring dips

CFWU x3

43:13
2:1 pullups/dips for mu
no vest

No vest....done at CFHilton Head
43.12

1 hr
runs and squats w/20lb vest
did mu w/20# vest till I missed then finished with 10# vest
rd 1: 1/9
rd 2: 5/5
rd 3: 5/5

1:04:50. With vest; sub'd 30 pullup, 30 dip for muscle-ups.

Worst WOD ever. 36:54 with 10# vest, jumping MU's. I had just done Murph on Sat, too (32:53). Who knew?

RIP

13lb IBA (Small) Rx'd exercises 1k run, 10 ring muscle ups, 100 air squats. 33:17 Pukie gently tapped my shoulder but I didn't respond.

Ouch. No vest. No pullup bar or rings.

Ran 1K
10 pulldowns w/120
10 dips
100 squats

Rank 1K
10 pulldowns w/120
10 dips
100 squats

27:19

Backpack with a 22lb. wall ball. 98 degrees.

Just got my first MU on Saturday, so I took the backpack off for those.

1hour 6min. Lost almost 4lbs in sweat.

Pretty hard.

M 188 34

33.13 subbed 30 push ups instead of 10 muscle ups

46:52

Three rounds for time of:
1K Run
15 Dead Hang Pullups
15 Bar Dips
100 Squats

King and Rubal +/- 41:33

m/18/150lb

as rx'd
31:45

m/165

as rx: 51:31

Very little time today so...

800 meter run
20 pull-ups
20 dips
50 squats

32:52

33:07.

It was HELL!

07/06

Sub'd 1k row and 4/4 dips /pullups and no wgts:

58

43:56
20lb backpack
subbed 30 PU and 30 bar dips for MU.

43:56
subbed 30 PU and bar dips for MU

scaled

400M Run
5 Muscle-up progressions
35 Squats

21:26

F/34/5'3"/108
3 Round of:
1k run (4:16 4:25 4:40)
30 pull ups
30 dips
30 pull ups
100 squats
time of 30:10

No 20lbs vest

33:45

CFWU (1 round only, pressed for time)

situps on steep decline

WOD
Three rounds for time of:
400M Run
5 pullups, 5 pushups (dips hurt a lot today, some pain in my thumb)
35 Squats

15:42

M.35.168

20lb vest
Sub muscle-ups from knees

Otherwise completed as rx'd but did not time.

WU: 400m run, pushups, hip mobility then team WOD
60xPP with 95#, 5x K2E's while resting 2:01

Luce as rx'd

33:24

runs were slow on treadmill (6-8mph). MU's broken up to 5,3,2. Squats were agony.

RIP

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

33:06, no vest

Much love to the Luce fam

Rest in Peace Bro... DOL / RLTW!

Chaz

Rest in Peace Bro.

Chaz

DOL & RLTW!

Note to self:

Squeeze rings really tight in the false grip to avoid slipping around and loosing skin on the wrists.

2.5 mile run
18:30
then 3 rounds
10 Pulls
10 Dips
15 squats
then
50 sits.

M/27/160/5'11"

Rxd except jumping muscleups

41:00

33m/5'8"/175

50:40
1 round as rx'd, but vest was ripped and finished last 2 rounds w/o vest except squats.

1:05:43

1st 2 rnds as Rxd
last rnd got through 8 MUs and after 3 failed attempts, dropped the vest and did the last two unweighted
put the vest back on for the squats

51:14. Sub'd 3 pull-ups/3 dips for each MU.

Thank you for serving our country and protecting our way of life. Oh, and I will do my best to beat your time if I can!! Hohya

As rx'd cept i didn't have a weight vest. gotta order one.

37:50

subbed elliptical level 10 - speed >65 first 2, 60-65 on 3rd. 3 Pullups / 3 dips per MU:

42:05

Scaled/sub'd..
3 RFT
800m run (grass/barefoot)
20 pullups
50 squats
21:50, AM, park

3 rft (no vest)

.62 mi run on treadmill
30 pullups
30 dips
100 squats

40:02

M/39/165/5'10"

M/33/5'4"/140lbs
As RX'd
37:44
That was tough

54:17 Rx

M/31/225: 41:10
F/32/160: 48:13

Subbed 15 pull-ups/15 dips for muscle ups.

M/30/5'9"/195

No vest. 100 degrees outside.

44:50 - took it very easy with this one. Wasn't trying to compete for time...just looking to release some stress.

3 Rnds w/ 28# vest:
1k run
20 pullups/20 dips
100 squats

37:55

3rft
Run 1 mile
30 dips
30 pullups
100 squats
No vest
59:45
Dips and pullups broken up in rounds 2 and 3.

Rest in Peace, Luce.

No vest.

Subbed the muscle ups for 1 muscle up fb 10 dips (straight from the MU) then dropped and completed 10 pull ups.

23.32

A mega tough WOD on the legs after a 10k yesterday.

RIP mate.

M/33/142lbs/5'5"

44:39
Subbed 3 pull ups and 3 dips for MU's for 2nd and 3rd rounds.

No body armor. Didn't want to take my kit off the IOTV in Afghanistan. Everything else Rx'd.
33:37

40:24
20 lbs in my backpack.
20 pull ups and 20 dips instead of 10 muscle ups.

35:30
10 PU 10 Dips
50 Squats

M/50/153/1-1-06

3RFT
Run 1000M
10 MU (3:1 sub, PU-Dip)
100 Squats

Flamed out at the end of round 2, 27:00

No vest, 20xPU sub for MU, 800m run on grass/barefoot.
AM, park

3 rds.
1k run w/ 20lb vest
10 muscle ups w/ vest assisted by sledge
100 squats w/ vest

44:22

r.i.p luce

M/22/171/6'2"

No vest, otherwise Rx'd:

36:50

EJ
M/37/170
59:15 WITH 20 LB BACKPACK
EJ

50/m/145
1.12:56
2.12:10
3.10:50

TL-35:56

CPT. Luce was my student in his last phase of training. He personally held 14 men together during the toughest and most mentally challenging training in the US Army. He always placed his soldiers’ needs before his. He had my respect as an officer, leader and a man. RIP SIR!!

Missed

As rx'd with 20# weight belt. Toe touch assist with pullups. All sets broken. Runs on TM at 8.0 MPH.

38:25

Wanted to stop after 2 rounds but knew I needed to puch through. Thanks "Luce"

@ the sweatbox
As rx'd

54:20

was able to do all the muscle ups with the vest
with no assistance...very happy about that

Jeff @ home
rx'd
38:54

Completed on Wednesday 7/7/2010.

Wearing a 20 pound vest, three rounds for time of:
1K Run
30 Pull-ups
10 Ring-dips
100 Squats
53:17

"Mrs. Wobbly"
Three rounds for time of:
1K Run with 20 pound vest
30 Pull-ups
30 Ring push-ups
100 Squats with 20 pound vest
62:36

"Luce"

Wearing a 20 pound vest, three rounds for time of: SUB No vest
1K Run
10 Muscle-ups SUB Muscle-ups from kneeling position
100 Squats

36:20

F/5'7"/145

20 lb vest/muscle up transitions (from knees)
40:24

3 rds:

1k-ish run
5 ring pullups (from seated)
5 ring dips
75 squats

all w/ 20# vest

36:59:56 (sub 37:00, thank you)

Probably a little wussy on the MU sub, but I was pressed for time as it was.

20# vest for all except rd 2 and 3 used 10# for mus.
65:42
RIP

Did 2 rounds, instead of 3.
Wearing a 20 pound vest

1000m Run

10 Muscle-ups (subbed 4 pullups + 4 ring dips w/ legs on plyo box per MU)

100 Squats

47:59 in the Florida heat. Fun.

M/22/171/6'2"

Oh my word I just was writing the last few days down in my journal and I came across this WOD... I realized that I actually ran 1 mile instead of 1K. So I ran 8 laps of 200m runs for a total of 1600m instead of 1000m. Maaaaan. I probably could have done this WOD in 25-30 minutes if I had read it properly. Gotta read the WOD more carefully.

31/m/71"/173#/Gold's Gym: Killeen, TX

No warm-up... Short on time.
11:34 sub Army Interceptor body armor w/front & back plates.

Oops... only did one round. Disregard my last.

After three failed attempts on muscle up #8 on the first round I did the rest of the muscle ups without a vest. Otherwise did the run and squats with the vest. Had to switch from ring muscle ups to bar muscle ups half way through because the knot on my rings came undone. Very irritating.

38:59

M/25/157 GregAWU

20lb Vest, 90+ degrees, 80% humidity, not enough effort!

3 rounds:
1k run
20 pullups, 20 dips
50 squats

~ 40 minutes (forgot watch)

3 rounds:
stairs
.50 mile run (4 laps outside lane, 4th floor track)
stairs
10 muscle up (all singles)
100 air squat (15,15,15,15,15,15,10)(10,10,15,10,10,15,15,15)(15,20,15,15,20,15)

45:08 07/10/2010

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

2 rounds 45 minutes. Done with vest. 38 laps at crossfit. Totally different workout with a 20 pound vest. Brutal

28:56 no vest

47/180

47:27 as Rx'ed. First time doing MU with a vest. Rest in Peace Captain Luce.

@avonOBX

*no vest to use

39:28

as Rx'd, but muscle-ups without vest

43.45 i believe.

20/m/5'11"/170

RIP Brother:

w/o vest in bagram
1K Run
rnd 1(9 m/u, 3 pull-ups and dips)
rnd 2 (6 m/u, 12 p/u and dips)
rnd 3 (5 m/u, 15 p/u and dips)
100 squats

time: 42:11

Out of respect, scaled up, wore 65 pounds of tactical gear and conducted at 7900 feet in Af: 3 rds of 1 mile run, 30 pull ups, 30 dips, 10 hoping muscle up transitions, 100 squats in 1:04:40. Then did 10 gearless muscle ups.
De Oppresso Liber

No vest and subbed as follows:

3 rounds of
1k run
20 pullups (10 regular/10 jumping)
20 dips
100 squats

41:50

M54yo 238
57:20 (- 1:24 tx)
No vest....3 rounds:
Run 500m and back for 1K
20 negative ring dips and 20 black band pullups/20 jumping pullups/20 jumping pulls
100 squats (broken)

Ne add fel, soha ne add fel!

35 yom 195 lbs

At the PD. First round did jumping muscle ups. Need to practice these more. Got 9 reps and then had to switch to pullups and dips. Did two for one on those. No vest. Runs sucked as usual.
48:28

No vest and subbed as follows:

Three rounds of:
3/4 mile treadmill run
10 weighted pull-ups (20lb)
10 weighted dips (20lb)
100 squats

39:58

3 rounds
400m run
15 pullups
15 dips
50 squats

Kenz: 16:33 (green band dips/green band pullups)
Colleen: 17:04 (g/g)
VB: 18:03 (g/g)
Erika: 19:14 (g/g)
Rachael: 19:15 (ring pullups/bench dip)
Max: 18:21 (g-dips)
Meghan: 17:00 (g/g)
Tara: 16:38 (ring/bench)
Morrow: 21:56
Amanda: 13:54 (g/bench)
Alex A.: 16:19 (blue band pullups/g)
Pip: 16:05 (ring dips)
Jack: 19:21 (ring dips)
Frank: 14:27 (b/g)
Emma: 15:33 (g/g)
Abby: 16:30 (g/g)
Lama: 18:31 (ring dips)

WU
Luce
32:04 (no vest)
M/49/197#/72"

m/36/5'9/176
CFWU-3. Reg 1st. Pushups instead of PU 2nd. No dips 3rd. Superman. Burgener. No DU.
39:20
Did all w/vest except 3 MU 1st, 5 MU 2nd & 4 MU 3rd.
Didn't go very fast on runs. Route: out front door of gym, go past first row of cars, run around building, back in same line to portico - .5k.
Depth of squats good. Just need to improve pace.

M/45/165

CFWU x2
No vest on muscle-ups (5).
41:03
-----------------------------
Rest 4 min.
Strength after:
Press: 75lb. 2 x 9
Push-ups: 20/10 (feet up)

Scaled to pack:

3 rounds:

800m run
5 strict, false-grip pull-ups
30 squats

Time: 19:41

39:02 (No Vest)

30:44
sub'd 800m run, 5 muscleups, 75 squats per round
no vest

no 20lb vest
sub 100 DU's for each run (legs were achy from 10k run day before)
rest as rxd
-
28:06

26/M/5'6/150
Hardest wod yet! 35:41 rx'd. Run smoked me. Muscle ups weren't bad.

49/m/190

No weighted vest. 20lbs of dumbells during squats.
1 K run
10 m/u's
100 squats
x3
46:11

3 rounds of

1k run
10 x 3 pullups and 3 dips
75 squats

36:55mins.

100705

At the gym

Wearing a 20 pound vest, three rounds for time of:
2 times around the block
5 Muscle-ups (sub 3 Gravitron Pull-ups, setting 9 plus 3 Dips)
60 Squats

51:28

No Vest for MUs. Time 33:15.

36:38
Ran around green-belt and straight up street to home. Approx 1.2 K Run.

Matt: 44:16

Mitch: 1 rd, Push-ups and PUs sub for MUs

As rx'd

Did run on a treadmill

39:28

Had to leave the firehouse and get home so I had to drive 5 min.and finished my last set of the 100 squats w/ 20# vest.

To many soldiers dying! I am glad that we can do these hero wods to honor these men so there are not just another number. They deserve better than that! Thank you to all the soldiers and to there famlies for what they do for us.

RIP Captain Ronald G. Luce and to the famliy and friends of this fallen hero, I am sorry for your loss!

as rx'd

TIME - 34:30(PR)

done w/o 20# vest and no MU

21:34

m/29/5'9"/160

no vest

59:00

Thank you all who have done this or attempted this...it is living testimony to the incredible man and SF team leader my husband was and an honor and support to our daughter and I...thank you.

36:58
DId 800m run instead of 1000m.
Did all muscle ups and squats.

3 rounds:

1200 M row
Sub 3 pull-ups/3 dips for each MU
100 air squats

44:39

RxD 37:12 at Crossfit Havoc, Lawton, OK Original comment #197 not to much improvement

32/m/165/65"
15lb vest
44:57 as RX'd

no vest
37:27