I will rest tomorrow so I can do this WOD justice on Saturday.

Looks like a good one!

Rob O is a beast. Muscle-ups are going to be my biggest challenge tomorrow. Hooyah

100708 as RX'd 8:47

i'm way behind the main site.
but on 7.6.10 did
"rj" scaled
did 3 rnds
800m
3-15ft. rope climbs
35 pushups

33:39
i did all rope climbs with no legs..i actually make it harder on myself when i try to use my legs cause my technique is no good...i'll have to start practicing a little more.
i wanted to push thru and do 5 rounds but it was 102 in ct with heat and air quality advisory's so i took it easy. although i have even more respect for all those who do wods in afghanistan/iraq...amazing!!

today i did the
15-50lbs db thrusters
30 ghd situps

i only have 45lbs db.s and no ghd
so i did
17-45lbs db thrusters (same total weight moved as with 50lbers)
20abmat situps
20knees to elbows

12:00

was tough..wish i would've reviewed times b4 i started so i would've pushed myself a little harder.

any input on sub for ghd..i felt this was pretty close to replicating it...ghd is on the wish list tho!!

cant! wait!

never done muscle ups... my gym doesn't really have the equipment.. gonna have to improvise.. thinking of using a couple of d-rings hanging from some ropes hanging from some pullup handles.. we'll see

2 things:

first, thank you, Lt Johnson.

second: Rob's muscle-ups without a false grip?! f'ing impressive!

What can I do in place of a muscle up? No rings at my gym.

Rest In Peace Micheal, I will keep him in my thoughts.

#8 Keith,

I've found that 2x chest-to-bar pullups and dips is a good sub for muscle-ups. (So 16 chest-to-bar pullups and dips per round). You can also do bar muscle-ups if the bar setup is right.

This has been a long time in coming!!! Mike was a gifted athlete, great personality and more than anything a truly genuine person who would literally give you the shirt off his back... He lived and loved CrossFit and I am a better person for having known him ... We love you Mike and Durinda and will never forget!!

RIP Lt.Johnson

I am shooting for 4rds but seeing Josh Everett got 4+1 s.clean,I think I will get 2 or 3...lol! Happy Crossfitting!!!!!

God bless Michael J.

I like the idea of making the rep counts (9,8,9) correspond to the day he was killed (Sept. 9, 2009). Makes it relate better to the hero for which it's named, and makes you think about why you're doing the workout.

WOD demo wont work for me?

My legs are crushed from today and from all the legs...should be a challenge tomorrow

@#4 - xfitaddict

If no GHD try a sitting on a swiss ball and hook your feet under a bench. or you could use 2 benches instead of the SB. They work, after the WOD with 30 GHD's a round i was pretty sore for a week

Semper Fi, Sir!! I'm ready for this WOD!

Durinda (his wife) WOD's and trains at our box and we will be crushing this WOD tomorrow in honor! Crossfit Salem.

Can there be possible workouts again, please?

#18 -- Everything in there is scalable, Joe. Scale.

I can't find squat cleans on the exercise demos. Can someone give me a quick explanation. Thanks.

#18 - you're serious? A hero wod and you are whining? #1 grab some respect #2 learn how to scale the wod. If you can't do the weight as RX then take some off. Swallow some pride and go get some. We ain't all elites.

Thanks Lt. Johnson

ps - good to see a vid without music. silent, methodical Rob.

Way too many hero WODs lately. Makes me think about things. R.I.P. Marine.

Will have to improvise tomorrow. Too little equipment to do this.

Rob O. does MU's without a false grip....that's crazy! REST IN PEACE LIEUTENANT JOHNSON. Thank you for your sacrifice and thank you to all the men and women who protect our great country everyday! Thank you CF for keeping our heroes on top of the priority list of honor!

RIP Johnson and thank you.

@20 J. Mills.
Clean then front squat. Or clean and catch in a front squat position - stand up with bar in rack position = 1 rep.

hope that helps.

This WOD will be interesting.

Jason - Whatever you do, I'm sure it will be great. Thank you for your service!

Thank you SO MUCH for posting wod demo's, it is really the best!!!!!!!!!!

There sure are a lot of new hero WODs these days...

I spent some time in Marine Corps Basic School with Johnson. He was a great guy. I am now out of the Marines and in a police academy. I will be honoring him soon with a workout such as this one.

"For those who fight for it, Life has a special flavor the protected never know." -inscribed on a 'C' ration box by Unknown Marine at Khe Sahn

God speed and Semper Fidelis, you will always be remembered brother.

SSgt Obrero

RIP,

Rob is so strong that his MUs don't even have false grip and his is muscleing all the Squat Cleans, :), HAHA! I will be the happiest person tomorrow if I get atleast 3 or 4 rounds as RX'd. taking into consideration that I am only 138 pounds, :)

Have a good WOD everyone. RIP LT, I will give my all tomorrow.

SANTI

I agree theres too many hero WODS in all but its a heck of an honor to be able to do them instead of watching from above. Thanks for your service and God bless.

One of the harder wods I've ever done.

RIP

RIP Marine

#28

Wow...that is an amazing statement. Thank you.

If you don't have rings, sub muscle ups on rings for muscle up on a pullup bar.

If orlando can run, then he won the games.. i don't see how he can lose. gonna be fun as hell to watch. I hope the internet streaming is done well.

There you go Mike :)

So my legs are dead from yesterday's workout. Just taking a shower was a challenge. How am I going to do the deadlifts? I guess we'll see. Day 3 of Crossfit after a significant break, FEELS SO GOOD!

Maybe i missed a formal announcement being posted, but I see Crossfit and the USAW are hoooking up for an event...that's good stuff!

Rip, and God bless.

@Rob, what a beast, thanks for sharing.

Can't wait till the games.

thank you crossfit for this workout i was part of the mission in which 1LT Johnson was KIA its good to see him honored here he was a good man and will be missed those of us in the service appreciate what you do with the hero wod thanks again

@Rob, freakin impressive man, way to kill it.

RIP Michael

Dear Rob Orlando,

Please post a WOD demo of Death by Clean and Jerk! Pretty please! (Or at least tell us your score)

I can't do a muscle-up, and both weights are about my 1RM for their respective lifts. I can't get to the BrandX scaling fast enough...

Rip Lt. Johnson. OooRah!

God bless you and yours, God bless the Marine Corps.

LCpL Lau USMC

Will Kick ass on this one for sure!

The Troll has arrived ladies and gents. Please ignore #44.

Not as rxd:
245 DL/Mups/125 SQ- 3 rounds.

God Bless 1st Lt. Michael E. Johnson and his family.

Thank you to all MIL and LEO who defend our freedom every day!

I had the honor of being stationed at a FOB with Lt. We didn't know each other but our camp was tiny. I started doing CrossFit at that FOB. I will use every ounce of energy to complete this one! These heroes don't rest in peace as they continue to keep a watchful eyes on us.

We miss you Mike. I am so happy to be doing Crossfit now and it is all for you and D.

#8
the sub for muscle up is 4-pullups and 4-dips

rip

Dam #44.... give the guy a break! I sure that his demos are helping many of us with our form, transition ideas, and inspration! Thanks to all you guys posting vids!

Just out of curiousity 44 how far did you make it at the games? Mabe you and o'll Rob O. should hook up and do a WOD together. I'll do one with with both of you. Hooya!
Have I seen your vid on here?? I'll post if you post!

Rest in peace LT. Thank you for what you have done for our country! You will allways be remembered!!!!

(The real reason I posted early)

rob o is a beast! the strongest crossfit around.

Yeah, sounds like a beast! Can't wait

RIP Mike. You are missed every day.

s/f

Hi - new to crossfit and loving it. Doing this WOD tomorrow - legs need a rest today after the last few workouts!
Quick question for anyone willing to answer - I am used to training in a traditional bodybuilding way - 2 body parts per day - mixture of compund and isolation - 1hr to 1hr 30 sessions. Do you seasoned cross-fitters do just the WOD or do you also do other workouts? - being new to it I'm struggling at the moment with the mentality that some days a workout is only 10-15 minutes long when I'm used to being in the gym for much longer. cheers

42/m/176cm/73kg

Complete as many rounds in 20 minutes as you can of:
225 pound Deadlift, 9 reps
8 Muscle-ups
135 pound Squat clean, 9 reps

4 rounds + 3 deadlifts

rx'd 3 rounds

New to crossfit, m/6'1"/210lbs. scaled this workout down because that was the single hardest thing I have ever done. All of you are awesome and inspiring!

as rx'd

5 rounds

29/6'8"/219

3 rounds w/ jmu

#10 Lathem

I just wanted to clarify you are saying do 16 pulls ups and 16 dips per round? or 8 of each. Doing 16 of each while doable would really hurt my time for this.

#55 David
I started about 6 months ago with crossfit, and came from a similar back round to you. I am typically doing crossfit for about 45 minutes each time i train. Sometimes that means doing 2-3 WOD's in one session. Hope this helps

'Johnson' Scaled
AMRAP in 20mins of:
9 deadlifts,225lbs
8 muscle ups
9 squat cleans,137.5lbs
Total=4 rounds

Tough wod! The squat cleans were especially fun after the last few wods! ha ha

First, I agree, too many hero WODs. Breaks my heart that we've lost so many wonderful warriors but strengthens my soul to know that there are still so many wiling to sacrifice to keep me safe. I will honor you as best I can. RIP.

Second, I'm also back after a long break. Ouch. Awesome. Will scale this WOD but will do it today.

Third, I LOVE the WOD videos every day. Awesome reminder that I can do this.

Finally, as the 30-something housewife with 2 young kids that I am, who spends most of my days surrounded by Veggie Tales and peanut butter and jelly, I would love to see a daily WOD video with Rob Orlando doing anything at all. With his shirt off. Please. Dang I love CrossFit men.

I knew Mike while growing up. I have been following crossfit for four years now and I always wondered how I would feel if I ever saw someone I knew personally honored as a Hero Workout.

I have to say it has brightened my day. Mike was a great guy, and this looks like it is a great workout. I cannot wait to do this workout in Mike's name.

David #55

Crossfit WOD's can be added on top of your sport of choice. I suggest throwing in lifting before or after your WOD. I used to get off work early, hit a WOD before my lifting partner showed up, then lift with him (Sq,Bench,Row,DL,Press, etc)but leave early and let him do his 10th set of curls alone, ha! It was tough to do 3on/1off and continue lifting, so you'll need to compromise.

WOD
Deadlift 245, 9 reps
(Mod) Pull ups, 9 reps
Clean 145, 9 reps

Rounds 3

scaled
9-225 DLs
5- mu progression
135- squat clean

3 rounds + 9 DLs

RIP LT

@ 55 David
While some wods only take 15-20 minutes to complete your entire workout could be around an hour. Begin with a good warm up with dynamic movements. The CF warm up isn't all dynamic but it is still good. Then add some skills work like hand stand push ups or double unders or do a lift of 3-5 sets with 3-5 reps. Rest 5 minutes or so and then do the WOD. Following the WOD do another short exercise like tabata situps or tabata anything. Then stretch and stretch good.

If you don't all ready have one get a subscription to the CF Journal. What I described is written in the journal. I don't remember exactly which article or which journal. I'm sure someone out there can help. Also, browse a lot of CF affiliate sites that post their wods and see how they have their workouts structured. There is much more to the daily routine then just the WOD.

oops

9- 225 DLs
5- muscle up progressions
9- 135 squat cleans

3 rounds +9 DLs

As Rx'd
2 rounds + 7 cleans
Left some nice chunks of skin here in Afghanistan on those muscle ups.

R.I.P. Mikey...Miss ya bud..My platoon and I will be pushing these workouts out for ya..Carpe Diem..

I have a question regarding SEALFit. At first glance, this kind of looks like "Crossfit on steroids" or something. I have really enjoyed crossfit but over the next couple months really want to push my training.

Has anyone done these types of workouts? Would you say that it incorporates the Crossfit philosophy?

Over the past couple months I have really bought into Crossfit and the last couple weeks have been doing the Paleo Diet. These have really made a difference and so I put great value on the opinions and ideals of Crossfit & Crossfitters. Thanks for any feedback.

26/m/5'11"/209ish
3 rounds + 9 dl + 2 mu's rx'd.

RIP 1LT Johnson

That didn't look like 245# on teh bar for Rob. More like 135. I think he was missing some plates.

43/m/5'10"/190

245 x 9 DL
20 C2BPLUP/16 RDs (sub for 8 MUs)
155 SC

2 rounds + 6 DLs. Ugh.

RIP

#80 - Daniel

I think that the bumpers that he was using for the deadlifts were of a different style than what we usually see. Most of the time the bumpers that are used are of the solid rubber type. However, I know Ivanko, Eleiko, and Pendlay make bumpers that are much heavier as they have metal (iron?) centers with rubber all around them. At my previous gym, they had Ivanko bumpers of this style that were 50kg each. If a bar was loaded with a pair of these it weighed 265lbs total. I used to use them for heavy deadlift days so that I would be able to add sufficient plates to get up to the heavier weights.

Plus, Rob O. is a beast and I think he could have done this WOD with heavier weights for both the deadlift and squat clean and he still could have relatively pulled off a lot of rounds in 20 min.

At crossfit crux today:

PR front squat 1RM 215

30 sec on/off for three sounds of double unders 45/15/45

partner wall ball pass to burpee 2 min rounds (4 rounds) w/ 1 min rest 24/27/25/29 each

Overhead partner medball pass for 3 min 35 each

2010-07-09: 3rnds+9dl's. Subbed 135 cleans.

What weight are those plates and barbell he is using in the WOD video to make up 245lbs for the deadlift?

24/m/180
3rds as rx'd

4 rounds... 185 lb deadlifts, 105 lb cleans (never done cleans) and dips/ pullups to sub. MU's

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Chest to Bar Pull-Ups
8 Dips
155 pound Squat clean, 9 reps

three rounds + 9 deadlift reps

5'8/M/38/197lbs.

Scaled to MU progressions and 40 kgs squat cleans:
5 rds.

3 rounds (225lb deadlift, muscle-up row progression to dip, 135lb clean).

RIP

They look and sounds like metal 100's. We commonly use these on heavy dead lift wods because they save space on the bar for heavier weight and because you can't bounce them off the floor like the rubber bumpers.

32/M/185

Not as rx'd - scaled everything down

185 DL
6 MU
125 SC

Still only 3 rounds + 4 DL's

RIP Lt. Johnson

Kevin
M/51/5'11"/169

Still one day behind. Did yesterday's lunge/pu/su WOD today. Results there.

Good luck to everyone doing today's tribute WOD to LT. Johnson. RIP Michael Johnson.

M/29/5'7/160

245# deadlift
24 pull ups/dips (3 sets of 8)
105# squat clean

3 rds + 9 deadlifts, 8 pullups, 8 dips

I put out a lot of sweat and still didn't get in my goal of 4 rounds. That was tough.

#86 ~ got to be 100# plates, right? Those are very common...

Just so folks know, they do make 100 lbs. plates...

30/M/5'10/ 138

AS RX'D

2 Rounds and 9 Deadlifts.

Today did Muscle ups in the Pull up bar just to change the pace a little, what stopped me was the Squat cleans, Deadlifts were all unbroken for the most part. NICE WOD,

Then today second WOD was Tabata Wall balls 20 LB and Double Unders,

WB, 8,9,8,8,8,,9,8,7
DU, 13,13,12,11,10,6,6,13

The more tired I get the less the double unders come around for some reason, I Have being working on that and getting better. Nice WOD. have a nice day everybody, Looking forward to Tomorow's L-1 cert here in Colorado. YAY! BRING IT COACH.

RIP LT Johnson.

SANTI

Does Rob Orlando have a workout log somewhere online? I think it would be pretty interesting and very helpful. Thanks!

Thanks Lt. Johnson

BrandX Porch scale-
225# Deadlifts, 9 reps
Jumping MU, 8 reps (rings above head)
135# Clean, 9 reps

3 rounds + DL + 3 JMU

I thought this WOD was fun!

m/165

johnson as rx: 3 rds+9dl+8mu

As Rx'd
2 rounds + 7 cleans
Left a good chunk of skin here in Afghanistan on the muscle-ups.

3 rounds + 9 dl's

Subbed chest-to-bar pu's, dips for mu's.

I hate squat cleans. Nice hero wod. Thank you Lt. Johnson.

165# DL x9
16 pull ups, toes asst
105# sq. clean x9

= 4 Rounds

Erin

Subbed FP wod
4 rds of: 25 sus/50 supermans
And worked on dus

God bless Lt Johnson & his family.
Love & thanks to all who serve :)

"Johnson", scaled:
-85lb DL, 9 reps
-dips, 9 reps
-45lb squat cleans, 9 reps
4 rounds + 3 DL

f/26/145/5'5"

Hooyah LT Johnson RIP. God Bless his family

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

2 sets +deadlift's and 2MU's

Deads forst round I got 4,2,2,1
MU's in 2's
cleans single count down and go again

2nd round deads in 2,2,2,2,1
MU's in 3,3,2
cleans the same

3rd round deads singles
MU's I tried for a 3 in sa row in the last seconds but missed the third only misses today.

God bless you and your familly Lt. Johnson.

CFSB Day#19
Front Squat 5x3
Back Squat 12=>20

FS: 255x3, 275x3, 285x3, 305x3, 315x3(PR)

BS: 235x16(I think I figured the problem with my back squat(other than mental)...I fixed a couple of things after I watched video of my front squat and back squat and it felt way better and I know I have been going low enough…so I am excited for Back Squats on Monday…)

Metcon less than 10 min:

Row 100m rest 45 sec x 10

Skill: practiced walking handstands…

My arse is SOOO sore from those darn lunges! Anyone else???

3 Rounds:
205 x 6- Deadlift
15 - Dips
89 x 6- Cleans/squat

Ran 3miles prior and threw in some dead hang pullups.

M 36/5'10"/170

225#
8 PU/8 Ring Dips/8 PU/8 Ring Dips
135#

3 rnds

M 22/6'1/165

For 6 rounds of:
225 x 10 deadlift
10 muscle ups
135lbs x 10 clean & squat

3 Rounds + 4 Cleans Rx'd

Took it really slow today. Got a combine tomorrow.
As rx'd.

1 full rd + 9 dead lifts & 8 muscle ups.

9 reps 245# Deadlifts (standard stance dead stop deadlifts - no bouncing reps)
8 Ring Muscle-ups
9 reps 105# Squat cleans

3 rounds + 9 deadlifts and 6 MUs.

No bouncing or touch and go deadlift reps. Much tougher to do them dead stop style; bouncing better than double bodyweight doesn't appeal to me. Too much chance of fubaring and messing up my back. Overall good, but I was fatigued during that last round. Inner thighs sore and tired from the last two WODs of back squats and lunges.

First round of MUs consecutive, next rounds broken into sets of fours. Not bad.

Squat cleans killed my time. These were horrible, but at least I have no forearm soreness that indicates early arm bend/reverse curling. Had to stand up, focus and reset between each rep. I have no right to whine - since I don't practice cleans I have no reason to expect much.

Pack:
Complete as many rounds in 20 minutes as you can of:
165 pound Deadlift, 9 reps
8 Muscle-ups (or Progressions)
85 pound Squat clean, 9 reps

3 rounds, 4 Deadlifts

m/39/255

225 lb dead lift x 9
deep dips x 8
95 lb squat cleans x 9
5 rds + 9 deadlifts + 4 dips

49 / 179

as rx'd

2 rounds complete plus 9 DLs and 5 MUs in the 3rd.

Lt Johnson, thank you and the rest of you that protect us.

Rob O - Always impressive. Thanks for sharing.

35 yom 215 bwt

Wod "Johnson"
20 min AMRAP
9 245lb deadlifts
8 jumping muscle ups (rings six inches above head)
9 155 lb squat clean
4 rds

RIP 1st Lt Johnson, sad to see another hero workout

135lb deadlift
24 pullups/24 pushups
65lb squat cleans

2 rounds + 9 dl, 24 pu & 12 pushups

Mike,
This is one hell of a WOD. I will do it with pride and intensity because you are watching me and pushing me through it.
Carpe Diem, Brother!

Jamie

as rx'd.

except muscle ups are sort of jumping muscle ups due to not being able to hang rings high enough.

rough wod. ha rough 3 days.

3 rounds.

RIP

Ok. I just started cross fit a few days ago.

Come from mostly a bodybuilding background, lots of heavy weights... but for the last 6 months or so I haven't been able to get motivated for the gym anymore and find myself just going through the motions.

This is definitely a good change of pace for me.

Gotta say though, this stuff is HARD. I only did 3.5 round of the WOD and almost feinted...
Looking forward to getting into CF!

24/m/165bs/70"

sub: bar muscle ups
all else as RXd
4rounds and 7 deadlifts

wow o wow those bar muscle ups really tear up your hands, bled all over the bars, great WOD tho!

RIP

3 + 15, finished 4th in 21:00

M/27/6'1/214

Rx'd

3 Rounds + 9DLs + 6 Muscleups

M/27/5'9/183

4 rounds (squat clean 95 pounds)

M/26/140/5'11"
Scale for a 140#
195 on dl
125 on clean
Muscle up as rx'd
4 rounds even

m/39/76/215

225# DL
15 ring dips
135# cl

3rds plus DLs

As Rx'd

2 rounds + 9 deadlifts.

Also deadlift 5RM 345#, PR by 15 lbs.

2 rounds+9 d-lifts+ 3 pullups
weight= dl-135 sc-65

Scaled to "The Porch"
221 pound Deadlift, 9 reps
8 muscle-ups
131 pound Squat clean, 9 reps
2 rounds plus 4 Deadlifts completed in 20 minutes

4 round rx'd

135 pd deadlift, 24 band assist pullups, 24 pushups, 75 pd squat clean

3 rounds + 2 deadlifts

Great work out... RIP Johnson. ? Mr Orlando did you do 155 deadlift and 245 squat cleans? whatever the case good stuff. 5 round in 20min

21/5'9/167ibs

Rx'd

4 rounds + 9 DL + 8 M-U + 4 squat cleans

Right shoulder has a Torn rotator cuff; Surgery in 21 days
Complete as many rounds in 20 minutes as you can of:
205 Pound Deadlift, 9 reps
8 Pull ups w/ 20 lbs
1.5 Pood Kettlebell snatches, 9 reps
3 rounds RIP 1st Lt Johnson
m/52/215

RIP Lt. Johnson. Today I pushed myself in your honor the way you pushed yourself for my freedom.

245# Deadlift 9 reps
Muscle-up progressions (kneeling start) 8 reps
155# Squat Clean 9 reps

3 rounds and 6 deadlifts in 20 min.

not being able to drop the barbell at the gym on the cleans made this tough for stamina

23 / M / 5'9" / 135lbs

In 20 minutes, AMRAP
170lb deadlifts x9
Jumping bar muscle-ups x8
80lb squat cleans x9

2 rounds plus 5 deadlifts

I meant to do 85lb cleans, but I forgot that some of the YMCA bars are only 40lbs for some reason. The muscle-ups subs really slowed me down; I need to figure out a better progression.

I swam a bit after the WOD. It's pretty sad how I can push though a WOD on land, but gasp for breath after less than one length of the pool. Half of it is probably learning to breath in a controlled, more efficient manner.

m/41/6'0"/192

5x 225# DL and 10 pull-ups

RIP Lt. Johnson.

3 rounds + 10 DLs as rx'd

@ #139 agreed, not having rubber weights either is a negative.

4rds +8dl +8pu +8dips as RX'd in 20:00

100 pushups
4 mile run
46 burpees.

Thank God for the United States Armed forces and for men like 1st LT Michael Johnson, it is easy to go hard on wods that honor our heroes!

Thank God for the United States Armed forces and for men like 1st LT Michael Johnson, it is easy to go hard on wods that honor our heroes!

Thank God for the United States Armed forces and for men like 1st LT Michael Johnson, it is easy to go hard on wods that honor our heroes!

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3-3 225lbs x 2-2
Squat clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2

As rx’d: 1 round + 9 deadlifts, 8 muscle ups, 8 squat cleans
Foam roll after

Back Squat/TTB/KBS WOD, details there.

As rx'd: 3 rounds, 3 DL

Because I've only got one bar and had to move back and forth to MU station completed 3rds in 21:40

2 rounds 4 deadlifts, as rx'ed with one bar 8 pullups 8 dips in place of muscle ups, really stunk having to change weights every set...

3 rounds 9 deadlifts as rx'd

Blessings to your family Johnson.

first time not using false grip on muscle-ups. i saw how rob orlando did them and he switches his grip. i liked it.

3 rds of
205# DL X 9
8 X 4 pullups and 4 dips ( with a sprint across the gym to get to each station)
9 X 40# DB thrusters as a sub.

RIP LT Johnson

RIP Lt. Johnson God Bless

AMRAP 20 min scaled to:

225# dead lift 9 reps
8 muscle up progressions (seated muscle up)
115# squat clean 9 reps

5 rounds + 9 dead lift 19:57

39M/5'10"/170#

W/U: ROM exercises, 20x.

As Rx: 3 rnds + 9 DL + 8 MU + 3 SC.

C/D: foam roll.

Controlled drop on both DL and SC (no bumpers). Mentally and physically fatigued coming into this one. Best I could do today.

Done in your honor Lt. Johnson. My thoughts are with your family. RIP.

Gave this all I had just for you Mike. I love you with all my heart!

165 lb D.L
24 P.U/ 24 dips
105 lb Cleans

2 rds plus 9 deadlifts, 24 P.U and 24 dips

So many thanks to all of you who honored Mike by doing this WOD!

2 full rounds, 9 dead lifts, and 8 muscle ups on a bar.

Thoughts and prayers for friends and family of another Hero. RIP

RIP Lt...

Scaled Squat Cleans to 130#:

4 Rounds

Tuff...

5 Rounds + 9 Deadlifts + 4 Muscle-ups as Rx'd

RIP brother

225# DL
135# squat cleans
did 4, couldda done 5

Nice work Rob. Reminds me of when I first heard about you watching you do 6 rounds of King Kong. Still hope to do that Rx someday.

God Bless to friends and family of Michael Johnson

my legs were destroyed after the last 2 WODs so this was too much fr me. did a 5K row instead, 22:17

M/28/70/164

AMRAP in 20 min:

245# DL - 9 reps
8 MU - subbed 3x PU & dips, no rings available.
135# sq clean. Scaled as its a weak spot still

2 rounds + 7 DL

Definitely harder than it "seemed" and I certainly didn't think it was easy looking. Rob O, you are a beast brother. It's strange that some would seriously question the weight you used on DL's.

40/m/190

sub 24/24 pullups/dips for MUs
sub 60lb DBs for sqcl

3 rounds + 9 dls

185# dl x 9, 8 pullups, 8 dips, 115# squat cleans x 9: 3 2/3 rounds.

F/34/5'3"/108
85lb Deadlift,9reps
Jumping pullups,8reps
85lb Squats,9reps
7 rounds

That was tough! Subbed 4 pull ups/2 ring dips for each MU, had to scale cleans to 99lbs as all the other plates were in use.
Disappointed not to make 3 rounds.

2 rounds + 9 DL + 2 MU subbed sets

[2 + 9 + 2]

as Rx @ 3 rounds+ 8 DL this WOD was tough!

4 rounds + 6.

225 DL and 135 sq clean.

F/35/5'7"/187

135lb. deadlift 9 reps
ring row 8 reps
95lb. front squat 9 reps
6 rounds

nice work McKenna, for those of you who don't know who he is you will soon. He is the next big thing in crossfit. keep an eye out for him

D @ home
Conflicted on scaling and being able to go harder or as rx'd (very heavy for me on SC's), went with as rx'd on DL and SC
sub 3X3 PU's / dips for MU's
2 rounds + 9 DL
DL ? ? 1958
PU/dips 400 1335
SC's 815 1840

F/26/5'7"/130
170lbs deadlift-9 reps
Muscle-ups-8 reps
105 lbs squat clean-9 reps

2 rounds + 9DL + 2MU

3 rounds plus 9 DL and 1 MU

(225# DL, 135 SC)

**Not as Rx'd~ no rings on vacation**

155# deads
24 pull ups
24 push ups (tried dips with 2 picnic tables together and hands on bench/feet up on another bench and right shoulder would have nothing to do with that motion...ring dips don't bother surgery shoulder for some reason)
30# DB squat cleans (30# in each hand)

One more sad display due to eating/drinking/staying up too late on vacation.

3 rounds+9 deads+24 pull ups+24 chest to deck push ups+7 squat cleans

pathetic~I will do you much more proud next go around Lt. Johnson.

Complete as many rounds in 20 minutes as you can of:
235 pound Deadlift, 9 reps
8 Muscle-ups
145 pound Squat clean, 9 reps

4 complete rounds

Just started Crossfit a few days ago... needed a break from the punching bag and fight workouts.

Loving it so far.

On a ship, so had to change the muscle ups to burpees + gracie pull ups.

4 rds + 1 Deadlift.

65# weights
Mostly front squats
Sub 9 pull ups and dips for muscle ups
7 rounds plus 9 deadlifts

185# deadlift
135# squat clean

3 rounds + 9 deadlifts

9-135# dead lifts
9 pull-ups
9 dips
9-95# squat cleans

5 Rounds

wasn't sure of the sub numbers for converting muscle-ups into pull-ups and dips

This week has been tough on the rear!

RIP LT...had to sub weights for this one 195dl and 125 cleans that progressed to hang power cleans after 2nd set(back started killing me along with the deadlifts) and did jumping bar muscleups...5 rds plus 6 mu's. I think rxd I would have barely finished 2

4 rounds + 9 dead lifts
135lb dead lift
muscle ups from seated position with feet on ground
45lb squat cleans

35/m/6'3"/242

As Rx'd 3 Rounds

jak grueneberg m /155/ 21

19:17 3 rounds even

90 lb cleans
pull ups and dips for muscle ups
180 lb deadlifts

sorry Lt. I did my best, 155 and 245 are too much for me right now.

M/49/6'3"/195

245# deadlifts
15 pulls ups/15 dips (no rings today)
135# squat cleans

did 4 rounds took me 30 mins.....body needs a rest bad!

Didn't end up doing the WOD today. Went to check out Crossfit Unity in Seabrook, TX thinking that I could just pay for a day and do my own thing.

I forgot that Crossfit doesn't work that way!! So I did their workout and it was an eye opener.

There is distinct difference between going the the WOD's by yourself and doing them in front of "peers".

Needless to say I came in LAST today at 32:45-

5 rounds for time
Power Clean, Split Jerk (R) x5, (L) x5
10 Chin-ups
15 Med Ball Jump Squats
20 Push-ups

5 Rounds + 6 Cleans!! grrr....so close to 6!
Deadlifts 135#
No rings-sub'd 16 pullups + 16 dips
Squat Cleans 65#

I was soaked at the beginning of the 2nd round!!
Awesome WOD!!!
RIP Michael

Rx 4 rounds + 9 deadlifts. Tim Mahoney Rip Lt Johnson Semper Fi Marine!!!!

4 rounds + deadlifts and muscle-ups
subbed jumping muscle-ups

At work so had to sub pu and dips for mu's other than that as Rx'd 4+5 cleans. Top ten hardest WOD for me.

as rx'd:
2 rounds + 9 DL and 6 MU

Daniel
225# deadlifts
mu's
155# squat cleans 1st round. 135 second round
2 rounds

Andrea
115# deadlifts
2pullups 2dips x 8
45# squat cleans
2 rounds + 9 deadlift

225# DL & 135 SQT CLN

4 RDS

rx'd 4 rounds plus 24 reps. didnt LOOK too hard.

F/40/175/5'11"

only have one bar in the garage and I needed to scale this.

9 x 95# squat clean
8 x muscle-ups with feet on the floor
9 x 2 pood kb swings (Russian style)

5 rounds + 1 clean

Durinda, We were glad to have you back on Okinawa! Your husband IS and ALWAYS will be a hero to us all! EVERYONE SHOULD BE CRUSHING THIS WOD! Hope to see you back on "the rock" soon.

To everyone that honored Mike in this WOD:

.... to put every last fiber, being, and mental capacity into this workout will equal Mike's call for service. I'm 110% positive he'd say good on you! But, most importantly, seize this day! God Bless.

Dan Johnson
(Mikes twin brother)

3 rounds + 5 DL's

225 deadlift, 8pullups, 8dips, 135 clean&squat. Goal was to complete 5 full rounds. Got up to the clean and squat in round 5 and ran out of time. I will def get 5 plus rounds next time

I really love the "hero wods" but personaly think of them as "warrior wods" That's what all these guys are, our lost warriors!

"To be a warrior is not a simple mater of wishing to become one. It is rather and endless struggle that will go on until the very last minute of our lives. Nobody is born a warrior, in exactly the same way nobody is born an average man. We make ouselves into one or the other." Carlos Castaneda

AMRAP 20
9 DL @ 245#
8 MU progressions
9 DBSC @ 50#

5 +1 DL

A very tough WOD...

4 rounds of
9 d. lifts 245#
8 mu's off of floor
9 squat cleans 155#
+8 pullups and 8 ring dips

2 rounds + 3 DLs

DL 220 lbs
MU sub 4 dips and 4 strict pull ups or chin ups
Squat cleans 92 lbs

That was humbling.

think the mu's last week still having their effects on my shoulders. very painful on mu's and cleans. wasn't a "metcon" wod for me, slow due to fighting the shoulder joint pain(probably all the tight rotators).

3 rounds. dls were easy.

3 rounds. Pull up sub.

Gunnar: 3 Rounds plus 1 squat
Jen: 3 Rounds plus 6 MUs (all mu's jumping)
Paul: 3 Rounds 2 MUs
Erics: 2 Rounds as rx'd with jumping mu's (plus 6 ring pullups)

Harold: 4 Rounds~ 30 Double Unders, 20 Wall Balls, and 10 MUs

m/34/6'4"/204#

Scaled cleans to 135#, otherwise as rxd

3 rounds even with a couple of minutes to spare. Absolutely nothing in the tank today.

2.5 rounds
Round 1 & 2
9 245# Deadlifts
24 Pull-ups 90# assist
24 Dips 90# assist
9 135# Cleans

Round 3
9 245# Deadlifts
12 Pull-ups 90# assist
12 Dips 90# assist

3 rounds... scaled the squat clean to 135lbs. Difficult because my legs were really sore from previous days WODs.

Snatch: 95x5,115x5,135x5,155x5,175x2

WOD: 20min AMRAP, 9xDL 245,8xMU,9xSC 155

4 rnds + 2 Cleans as rx'd

Tried to maintain a 5rnd pace, probably started too slow. Cleans took the longest, I even missed a couple.

CD: 2rnds 20xBex,10xGHD,10xHSPU

RIP

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

M/32/5'9"/155

Subbed 225lbs deadlift; 135lbs cleans.

1 clean short of 3 rounds. (i.e. 2 rounds+9DL+8MU+8SC)

RIP Johnson

Rx'd

4 rounds

M/53/6'2"/188
9 DL 205
16 Dips
16 Pull-ups
9 Squat Cleans 105

5 rounds and DLs.

Honors to Lt. Johnson and his team.
Blessing to their families.
A grateful country gives thanks for your sacrifices.

There are a lot of hero WODs - because there are a lot of heros.

A Navy medical corpsman was administering aid to a wounded Johnson when both were killed by insurgents. Two other Marines died in the battle.

Navy medical corpsman James Layton, 22, of Riverbank, Calif.; Marine Staff Sgt. Aaron Kenefick, 30, of Roswell, Ga.; and Marine Gunnery Sgt. Edwin W. Johnson, Jr., 31, of Columbus, Ga., were the other deaths, the Department of Defense announced.

Seven Afghan soldiers and an interpreter also died during the intense ambush. The fighting took place about six miles from the Pakistani border.

5 rounds
subbed bar muscle-ups (no rings)
brutal.

Did DB complex after, was amped after seeing Rob's video of him doing it with 95lb dumbbells.
5 DB Deadlifts
5 DB Hang Squat Cleans
5 DB Push Press
5 DB Front Squat
30lbs, 40lbs, 50lbs, 60lbs, 70lbs each arm. Rough!

RIP Lt Johnson

m/26/71"/197
Bike to gym
core strength warmup
subs: 3pullups/dips with 58 lb assist for muscleups
115 lb cleans

1.5 rounds
ahr: 149
mhr: 185

bike home

185# deadlift
135# squat clean

3 rounds + 9 deadlifts

m/24/69"/210
5 rds as rx
plus 6th dead and pull up
Siemper Fi Brother

SGT. Mercer 3/9 SSP

Nasty WOD. Scaled to 205# DL/135# SC - 3 rds + 4 DL

God bless Lt Johnson, his Marines, Sailors, and their families.

cfwu 3rds 15reps
back extensions
ghd situps
pushups
squats

9x 185lb deadlifts
8x pullups
8x dips
9x 50lb dumbbell squat cleans
3rds + 9x 185 deadlifts

DNF

Tweaked back a bit (enough to know to stop) dropping 155# into my lap. Unable to drop weights and have to catch in thighs in lowering.

womens rx 165 dl/mu/ 105 sc
3+8

Scaled
Deadlift to 225
Squat Cleans to 135

Completed 4 rounds with ten seconds to spare,
this was definitely one where someone yelling or doing it with would have helped, pretty sure I threw away a whole round worth of staring at the bar or rings.

2 rounds
185# deadlifts; 24 pullup, 24 dips, 105# squat cleans.

2 rounds + 9 Dls+8 MUs +4 SC
All MUs are assisted

245 dl
24 pull-ups
24 dips
135 cleans

2 rounds + 9 dl's

I only did 2 rounds + 9 deadlifts

185lb deadlift
4 sets 3 pull ups, 3 dips
95lb cleans

4 rounds rxd

Scaled to: 245 lb deadlift/ jumping MUs/135 squat clean
3 rounds, 4 deadlifts. A great tribute of a workout to an equally tough Marine. Rest in Peace Johnson. Thanks for your service and leading your Marines by example.

Cheers from Bangkok,
Tim

Kevin
M/51/5'11"/168

2 rounds + 3 deadlifts, as Rx'ed.

I was very moved by the posts of Durinda and Dan, deciding to do the full Rx'ed weight. Normally would scale a WOD like this. It was essentially all singles, but I wanted to honor Lt. Johnson as best as I could.

at crossfit
185 pound Deadlift, 9 reps
8 Muscle-ups
95 pound Squat clean, 9 reps

3 rounds plus 1 muscle up.

Fair winds and following seas on your journey, warrior!

3 rds with 235lbs/145lbs (all the weight I had)

Scaled a lot

185# DL's
C2B pullups / dips in place of MU's
50# DB Squat Cleans

4 rounds

3 rounds completed
sub'd 24 pull-ups & dips for the 8 MUs

Rip 1st Lt Johnson
And the rest of his crew that suffered tragic loss.

Scaled but rounds were intense

155 # deadlifts
pull up/ring dip combo: 16
75# squat clean

4 rounds plus deadlifts

Laura f/47/5'7/150

m/49/178

scaled to 4 mu's

2 rounds plus 6 dl's

Great hero WOD, gave it my all. Hope to see some good rotation on this one.

RIP M. Johnson

M/25/155 GregAWU

As rx'd, 3 rounds

Afterwords, mobility work and rolling inspired by K-Starr... I feel great!

M/25/5'9"/175

225# DL, 135# SC

4 rounds + 9 DLs

DONT STOP, GO!!

1 full set and dl's mu's and 7 cleans

no rings so did 3 pu's and 3 dips for a mu which slowed me down

good workout...was tired and sore and had to talk myself into doing it...glad I did

50/m/145
9-dl 200#
8 sets of 4 pullup 4 dips
9 squat clean 125#
2rounds+9dl+6 sets

4 Rounds

Stopped with 44 seconds to go.

Pack:
Complete as many rounds in 20 minutes as you can of:
85kg Deadlift, 9 reps
8 Muscle-ups (or Progressions - kneeling)
42.6kg Squat clean, 9 reps

4 rounds + 9 deadlifts and 3 muscle ups

3 rounds
sub: 120lb DL, 2 pullup/dip per MU, 75lb SC

9 reps deadlift 165 lbs
8 pullups
8 dips
9 squat clean 105 lbs

3 in 20 minutes - felt rubbish today. Just happy to do a workout.

25m/175lbs/5'11"

As rx'd.

Barely got four rounds, but the last couple squat cleans were a little suspect so it may be safer to say 3 full rounds, 9 deadlifts, 8 MUs, and 7 squat cleans. Orlando is sick.

3 + 9 dl's

72kg (159lb) deadlifts, 9,
24 pullups + 24 dips (broken into 4 then 6 sets each),
52kg (115lb) squat cleans, 9.

2 full rounds plus 9 dls, 24 dips, 20 pull ups.

Spent most time on the squat cleans and pull ups. Maybe should have scaled them some more to get in more rounds. Loved the work out. Thanks.

MY LEGS ARE TOAST! Decided it would not be wise for me to do today's Hero WOD, so I did a WOD that I missed b/c when on vacation:
5 dead lift (245#), 5 ring hspu
14.25

What a fun WOD. I did it at Don Shula's in Miami Lakes, and I am sure I put on a good show for all the meat heads! Ring hspu are getting easier!!!!!!

And...Sorry Johnson, that you had to go out like that, but those who live by the sword, die by it also.

But I say unto you, That ye resist not evil: but whosoever shall smite thee on thy right cheek, turn to him the other also.

subbed 3 Pullups / 3 dips per 1 Muscle-up:

3 rounds in just over 20 mins

I was honored to do this workout.

Scaled to 95lb dl, green band, 55lb cleans
4 rounds + 3 dl

Also: I think Comment #247 should be edited or deleted out of respect to the family who is obviously reading the comments. Rude much? Not the time or place for your pacifist lecture, bub.

There is never a wrong time or place to speak against violence. My uncle was shot in the chest on his way to buy groceries, and our deceased brother pictured above is STRAPPED--he was ready to die--for what exactly, I can't tell you. For our freedom, you would say, but what does that MEAN??? I don't want people dying so that I can pay half what the rest of the world pays for gasoline, or for American Imperialism abroad. And what do YOU propose, anitaspenguins, slayer3, CENSORESHIP!!!!???? The reality is this: we are radicalizing the youth abroad with our military actions in specific places and complacency in the face of injustices elswhere. We are radicalizing the youth at home, also, whith our bloated military "defense" budgets, while marginalizing the poor and hungry at home. I expect .01% of this community to agree with me, that is why I am writing this.
And, HQ, if you delete my post, you would be taking away more freedom from me than any Afghan or Iraqui, ever did, and it would be the deepest disrespect to ALL!

And, here is a question to all:
What freedoms would you relinquish to live in a non-violent state, or is violence a prerequisite to freedom?

M/33/5'4"/140lbs
Subbed 135 for squat cleans. All else as RX'd
4 rounds

As Rx'd (although many cleans became Power cleans and not full squat cleans). So not really Rx'd after all.

4 rounds - 19.52.

There's a world of difference between speaking against violence, and saying a guy who just had a WOD named after him as an honor actually deserved to die because he chose to serve in the military. I've heard arguments against our current military presence in the world that didn't have to be gleeful at the death of someone in a thread memorializing him. Not illegal, just rude.

Also, censorship is something that's bad for the government to do, but is perfectly fine for a privately-owned website to do when someone is out of line. It's called moderating a website and pretty much all site that allow commentary do it.

If the mods think this discussion is ok, then that's their call and I won't question it. But they have every right to remove it if they feel it is insulting to 1st Lt. Johnson and his surviving family members.

Porch/Packish - 20 minutes
M/32/215/6'
3 rounds
185# DL
16 pulls/16 dips
95# Squat Cleans

F/32/155/5'7"
3 rounds
115# DL
16 Red band assisted pull ups
16 Red band assisted dips
55# Squat Cleans

M/33/142lbs/5'5"

225 for DL's
135 for squat clean
3 rounds plus DL's and MU's

M/22/171/6'2"

As Rx'd:

3 rounds + 9 DL

That was AWESOOOME! Probably my new favorite workout. I maybe coulda hit four rounds but I had a friend get very interested in working on his DL technique. So I kinda coached him during my resting periods. Maybe I'll try this again someday with full attention to the WOD. But man. Brilliant. Definitely shows me how much stronger I've gotten since starting this thing considering the DL's were easy peasy. The squat cleans got me. My quads are poo. The greatest thing about crossfit is as far as you've come... so much more to go. Woo!

Don't put words into my mouth. I never said anyone deserved to die. And I am not gleeful of anyones tragic death. My point is that anyone who signs up for service knows the risks involved. You should be more careful in formulating your arguments, as it would make this discussion more fruitful.
Furthermore, in war, the ends are never known, whereas the means are always certain, and the means to war is the sacrifice of human life--which includes, but is not limited to, women and children.
I am only sorry that more families will continue to lose loved ones for reasons which are not entirely clear.

You didn't say those exact words, but it is the strong implication of what you said - basically, that he chose his bed and now he has to lie in it. I have no desire to argue about violence with you, I just thought that your timing and words were poor and you needed to be called on your lack of compassion. I don't find this discussion with you at all fruitful, I find your comments to be rude and disrespectful, and am done with it now.

too many new hero WODs lately :(
RIP sir, we got it from here

Bar MUs
2 rounds + 9 deadlifts, 8 MUs

Trunk and legs busted from lunges/situps

20 minutes
(8) 115# Cleans
(10) Dips
(12) SitUps

9 Rounds in 19:05
Good Workout
I was exhausted

Missed

F/30yrs/5'8/134

9 DL-125lbs
24 jumping ring pull-ups
24 bench dips
9 Squat cleans 55lbs

3 rounds + 4 DL

RX'2: 2 rds + 9+8+2 Cleans

RIP Mike, you were a great Marine

m/35/190

4 rounds (watch broke, somewhere around 20 minutes)

225lb deadlift
8 dips
8 chins
95lb squat clean

M/27/5'7"/76.2kg

scaled to "Pack"

3 rds even.

M/50/153/1-1-06

Highly scaled.

185# DL
5 MU (20PU/20Push-Up)
95# Squat Clean

3 rounds even.

75# DL
65# tri press
smith pull 5th
37# Sq Cl

5 rds in 20 min

subbed 115 squat clean...

3 rds + 9 deads + 5 mu's

tough, tough wod!!!

totally wiped out after this one!
lets hope we don't see this one for 2 or 3 years haha!!

rip johnson!

3 rnds + 9+8+7

as rx'd 2 rounds

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
115 pound Squat clean, 9 reps
3 rounds + 9 DL + 4 MU

"Mrs. Wobbly"
Complete as many rounds in 20 minutes as you can of:
115 pound Deadlift, 9 reps
8 Reverse rows on rings
8 Ring dips
65 pound Squat clean, 9 reps
4 rounds

245 pound Deadlift, 9 reps
8 Pullups
8 dips
155 pound Squat clean, 9 reps

4 rds + 3 Sq cleans

way harder than I thought and I even cut back on pullups and dips. dips weren't so bad and should have done more. Grip really failed me last 2 rounds.

m/36/5'9/176
CFWU-3. Reg except pushups instead of PU 2nd. No dips 3rd. Superman. No Burgener. DU pretty good today.
3 rounds + DL, MU, 6 squat cleans.
Little disapp w/pace on squat cleans. Better when I remembered to get good shrug. Think positioning after 1st pull was good. Do better job of receiving bar in front squat position. MU pace typical. DL not bad. Broken to 6+3 on 4th round.

@thesweatbox

scaled to 135# squat cleans. all as as Rx'd

3 rounds complete

Deadlift: 3-3-3-3-3
195-205-225-245-260

then wod scaled:
205# deadlift, 9 reps
8 MU's (from knees)
115# sqaut clean, 9 reps

3 rounds

as rx'd: 3 rounds + 9 deadlifts and 3 muscle-ups

245#DL
24/24 Pullups/Ring Dips
135# SQ

2 rds complete + 9 DL, 24 pullups / 24 Ring Dips

19:52; just ran out of gas!!

Semper FI Marine! R.I.P.

3 rds + 9 deadlifts

3 rd's 4 total

In the morning, I did the 7/14/2010 CFE WOD, without vest:

Run 3x(200m + 400m + 600m) with the equal amount of rest time at the end of each run.

26:40

Then today's WOD scaled as follows:

9 245lb deadlift
10 strict pullups/10 jumping pullups/20 dips
9 power cleans w/ 65lb dumbbells

I went down farther than usual on the cleans, but not quite full snatch cleans yet.

In the morning, I did the 7/14/2010 CFE WOD, without vest:

Run 3x(200m + 400m + 600m) with the equal amount of rest time at the end of each run.

26:40

Then today's WOD scaled as follows:

9 245lb deadlift
10 strict pullups/10 jumping pullups/20 dips
9 power cleans w/ 65lb dumbbells

I went down farther than usual on the cleans, but not quite full squat cleans yet.

Forgot to post rounds completed.

3 rounds plus 3 DL's

3 rounds

225 squat
box dips and black band pullups
135 clean

M54yo 239

225 squat
dips and jumping pullups
135 clean

Crossfit warmup

WOD subbed 10 pullups/16 dips for muscleups.

3 rounds plus another round of just deadlifts.

35 yom 191 lbs

Subbed 255DL due to odd weights and not having enough. Also subbed 135 Squat Cleans due to wrist injury which REALLY hurt the first few. I had to change my catch just to get them in. Also did jumping muscle ups from 12 inch box

2 rounds + 3 squat cleans.

WU
2 rounds + 9 DL + 8 Kneeling MU + 4 Sqt Cln
M/49/196#/72"

245-lb deadlift x 9
8 strict pull-ups
8 weighted dips (20lb)
155-lb power clean x 9

4 rds in 20min

EJ
M/37/168
2 rounds and 9 dls and 8 mups and 3 sqt clns
EJ

3 rnds + 9 DL + 5 mu

21/m/155/5'8

CFWUx2
Burgener warmup
2 rds, 9 DL, 7 MUs
Note: Did 9 MUs per round by mistake

Matt:
3 or 4 (not sure)
145 lb DL, 100 lb Squat clean

4 rounds in 21:23, scaled as:

DL: 225/225/185/185
muscle up progressions
squat cleans: 135/95/95/95

at 20 min, 3 rds + 9 DL/8 MU/2 squat cleans

M/45/165

3 rds + 3 DL

DL: 225/185*/185*
MU: Jumping
SC: 100/100*/100*

*used weight belt

M/ 36/ 132 lbs/ 5'-6"
I modified this one for a few reasons.
I did 8 muscle ups followed by 8 full squat cleans for AMRAP in 20 minutes:
4 full rounds + 8 M.U. + 4 squat cleans.
I did this WOD this way because the gym was pretty busy, so I couldn't hog two bars and I also have had about 6 1/2 hours sleep in 3 days, and my body wasn't feeling that great.. although I had a couple days off between WODs I still didn't have it and didn't want to risk a stupid injury.. I have done a bit of D.L. so I wanted to get a little O lifting in and I haven't done M.U.s in a long time... so perfect. I liked the workout a lot.. the M.U.s were pretty easy, but I didn't wrap my wrists and I use wood smooth rings, so my wrists got really beaten up and ripped up. I could have done more of them for sure.. the cleans weren't that bad.. I really felt them on reps 6-8 in the last couple sets.. I didn't want to go tooo heavy and keep the form tight... I got mad and pushed hard on my lastc rep towrad the end and the bar flew up so high and back on me it was seriously chocking my windpipe (I guess that told me I could have gone heavier for sure)... good thing it was my last rep before going back to the M.U.s

24.m.140.65"

as rx'd
3rds(PR)

100709

Complete as many rounds in 20 minutes as you can of:
185 pound Deadlift, 9 reps
8 Muscle-ups (sub 3x Pull-up + 3 Dip)
95 pound Squat clean, 9 reps

Pull-up - Gravitron (setting 8)

1st round - Gravitron was taken - did 9 regular pull-ups.

2 rnds

As rx'd, with 4:1 pullups and 2:1 ring dips for muscle-ups. 3 rounds even with 30 seconds on the clock.

Deadlifts unbroken. Pullups/dips started off strong but slowed me way down in rounds 2 and 3. Squat cleans went better than planned, but still gassed me. Tried new strategy of more dropping and less lowering, especially in later rounds. By the end, I was getting fatigued just switching plates off the bar.

Brain cramp of the day - in round 2, for some reason I did 36 pullups instead of 32...doh.

I went to OCS and TBS with Johnson, I'm a better Man for having known him.

Semper Motavious

49/m/190

As Rx'd. 3 rounds in 20:08. Not sayin it counted, sayin it got done.

God speed Lt. Johnson. GBNF

4 rounds

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups SUB Muscle-ups from kneeling start position
155 pound Squat clean, 9 reps SUB 100 pound

3 + 1 Deadlift

As Rx'd

2 rounds + all cleans and 2 MU

Couldn't keep the false grip on the MU because I was sweating so bad! It's been hot!

subbed 3pu/1 ring dip for mu
squat clean 135

3 rds + dl, 3 pu

Scaled to 225# DL and 135# SC. 3 rounds +1 DL.

RIP Johnson

amrap 20:00:
9 245lb deadlift (9)(3,3,3)(3,3,3)(5,4)
8 muscle up (singles)
9 155lb squat clean

3 rounds 07/13/2010 (9 deadlift, 4 muscle up)

Deadlift @ 225#
Sub 3 pull-ups and 3 dips for every 1 Muscle up
Squat clean @ 115#

3 rounds

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

2 rounds + 8 Muscleups + 2 cleans

198lbs/90kg Deadlift, 9 reps
5 Muscle-ups
132lbs/60kg Squat clean, 9 reps

3 rounds + 9 Deadlift + 2 Muscle-ups