Semper Fi Marine. RIP

This one's for you Mike!!

-D-14

Nice WOD, going to be interesting after doing Angie a day late. Look forward to beating Chip and The Prawn again.
RIP Roy

RIP Roy. Looking forward to tearing it up tomorrow. Always Fatithful, thank you for your sacrifice.

if i dont have a box jump how can i substitute this exercise???Than,ks

Siemper Fi bro
Im running a sniper platoon selection tomm and the next few days
All will be paying there respects
Sgt Mercer

Thank you for allowing me and my family to live in the greatest country in the world and to be able to train like maniacs. God Bless Roy may you rest in peace. Can't wait to do the workout in Roy's honor.

RIP, brother

RIP Marine. Semper Fi

Next week we will meet Roy. RIP!!! Hero

For a week or so I have had the honor and privilege of introducing a Marine Lt. Col. to Crossfit before he leaves OH to represent the Marine Corp as a fellow at the Hoover Institute at Stanford. Tomorrow we will do "Roy", or some appropriate scaled version for Lt. Col. Mint. We'll talk about CF and why CF does this. We'll discuss Operation Phoenix, Camp Pendleton, and the generosity of the Crossfit founders when it comes to our men and women in the Armed Forces. It will be a proud discussion for both of us.

It appears that we are in a "long war", little different from the wars agains fascism or imperialist communism. Just as unpopular, just as misunderstood. We here in the Crossfit community will be a little different, I think, from much of the rest of the West, for we will honor the service and sacrifice of our men and women who serve. We will do so whether we agree with those who prosecute this war or not, whether we support the rationale for the war or oppose it. We will openly acknowledge our warriors. We will openly hail their triumphs. We will openly mourn their loss. We will do it here, in our Crossfit life, and we will take it there, outside.

I will do the best version of this that I can muster tomorrow, as will my colleague Mint. We will work with heavy hearts and humble thanks.

Fair winds young man.

Yet another...

RIP

As always, Bingo says it best...

Does anyone know what the origin of 21-15-9 is?
Is there some reason for that combination of reps?
Thanks!

Fair winds and following seas on your journey warrior!

God bless you Roy!

God Speed Marine. Semper Fi

You will be remembered.

Amen Bingo!! Agree with you 1000%

I was going to do this with 185lb, but if Kristen & Rebecca used 155lbs, I'll probably scale down!!

Thanks to all of the troops fighting for freedom. God bless you all .

Rest easy brother, Ive got your watch.

Semper Fi Sgt. I will give it my USMC all.

Ah, whenever I see a hero WOD, I just know it's gonna be a long one, and it's probably gonna suck! Remembering the fallen hero's is what drives me through it... I know I'm just an Army boy, but Semper Fi Marine!

Only the fallen have seen the end of war...Rest in Peace Marine.

HOOAH...
Sgt. Sheedy

Think i'm gonna get a couple of the MSG's here in Kabul to tear this one up with me... RIP Bro

#5 Solrrac-

Jump on anything! Of course it may not be 24" but it is for time so just do your best. I drop the tailgate on my pickup truck if I can't get to my box.
-or- jump OVER something- even if it is just some rope or baling twine. Tie it off so it is 24"- If you jump over the rope- that would be equivalent.

@Solrrac: If you don't have a box jump yet, you can do step-ups. Or, if you want the plyometric effect of the box, try a lower box you can jump on. Hope that helps, and good luck!

RIP
ill do it tomorrow for you Roy!
SEMPER FI. DO OR DIE!
CPL.PRITCHETT
K 2/14

RIP warrior

Semper Fidelis. Looking forward to honoring a fallen brother tomorrow.

RIP

Fair winds and following seas brother.

Semper Fi

RIP Roy

RIP Sgt. Michael C. Roy.
It will be an honor to give this WOD everything that I have.

RIP Mike, Let us not not forget the brother's that have joined you. Travis, Luke, Josh and most recently Chris. Keep guarding heaven's gates until the rest of us can join you. Semper Fi

If you ever look on Heaven’s scenes;
You will find the streets are guarded
by United States Marines.

Godspeed and Semper Fidelis Sgt Roy, you will always be remembered brother....

RIP

RIP Roy. did WOD as rx'd wearing a 20lb vest.
175lbs/5'9/29/M 34.57 min .... great workout.

Gods Speed Sgt! Our Prayers are with you & yours.

Get some, Go again!

RIP Roy from an Aussie brother in arms

Doing this one today after work. thanks mike, be easy bro and look over all of us here in Iraq and those in Afghanistan. God Bless

god bless you brother RIP

rip brother

Gave it my all in your memory.

18:35RX

as rx'd
34.36
M/20y/135lb

19:28 rx'd

With 245 deadlift instead,
RXed 31:34

28:08 (185lb Deadlift)

RIP

After taking a couple months off with a broken foot, my first workout back has shown that you can just flat lose everything you've worked for if you don't/can't keep it up.

Only made two rounds before almost puking. Disgusting. I'll get it back!

This one doesn't look that bad actually.

Holy Schmoly !

Brand X the porch

3 rounds for time
225 DL x 15
24" box jumps x 20
pull ups x 25

14:34

Thank you...i,m gona make a boz jump for me but now the question is.What height should i do???24 inches is the standard???or should i do a taler box jump???Thank you in advance.

(ps:I would love exercise at an afiliate but in my town there isn,t a crossfit gym so i workout alone at my house)

Semper Fi, this one's for you Mike.

Thank you for allowing me, a civilian, to live safely, securely, and proudly....in the greatest nation on earth.

M/31/170lb/5'8"

Wow, tough one, especially the pull ups

as rx'd

33:30

m/44/185

28:31

Thank You Roy

19:05

The 5:30 crew was workin at Crossfit515

29:43

as rx'd

17:49

42/m/176cm/73kg

As rx'd

23:29

Round 1 unbroken in 3:00, rd. 2 in 5:10, rd. 3 in 5:30, rd. 4 in 5:20, rd. 5 in 4:29.
DLs round 2 to 5 broken in 6/5/4.
Box jumps slow but steady.
Pull-ups 25-16/9-17/8-17/8-25.

DLs not pretty.

Sgt Mike Roy was one of my Marines, more importantly a brother and a friend to me. More important than that, he was a awesome son,husband,and father.....everything you could hope for regarding contributing to the solution in life and not the problem. I will never forget the day my phone rang telling me he went down. God bless you brother and I will for ever be grateful for the "no balls" on the water slide....that was the best ride ever brother....you will for ever be loved by all who knew you. RIP my friend.....your legacy lives on. God bless and Semper Fi!

Sergeant Major Mike Daley
USMC

Knocked this one out on my day off

5 Rounds

DL 3 Rds 195 - 2 Rds 185
The rest as Rx
Time: 25:38

RIP Marine from your AF brother

22:28. The Crossfit Games has inspired me to perfect my Kipping Pull Ups. Only problem is my bar is right in front of a wall. I know I can shave minutes if I didn't have to stop and start again every second pull up.

At the beach..
3 mile run down the beach in the rain:)
24:45

29/6'8"/221

35:21

As rxd
24.01

Glad to do it for you, Roy.

25:42

broke from Rx only because of torn hands. Switched from pullups to lat pulldowns in rounds 3-5, 100 lbs.

26/m/5'11"/175
As rx'd
29:02(I think I remembered right)
Blood blister started at end of rd3 but wouldn't pop
Grip suffered big time

M/30/176/5'10"

as rx'd
25:03

RIP Roy

Another one...
Our bodies are indeed heavy, the deadlifts are heavier still, but the weight of our hearts is far more burdensome than any barbell.
We will bear this weight and bear it fiercely...

Fair winds brother

26:44 as rx'd

man, that was tough.

Semper Fi, Marine! This workout looks awesome, I'm going for it this afternoon! Deadlift will probably be scaled to 185#.

Saw this posted my best friend's husband's Facebook status. He's currently serving his 4th tour in Iraq/Afghanistan. I thought it was appropriate considering the memoriam given above:
Lohan who? I can't believe the news coverage being given to a spoiled 20-something yr old. Here are a few 20 year-olds worth knowing about: Justin Allen 23, Brett Linley 29, Matt Weikert 29, Justus Bartett 27, Dave Santos 21, Chase Stanley 21, Jesse Reed 26, Matthew King 23, Christopher Goeke 23, Sheldon Tate 27, Michael C. Roy, 25. These 20-somethings gave their lives for freedom this week.

R.I.P Roy
Angie was yesterday so modified pull-ups to push press

155 DL x 15
20 Box Jumps @ 24"
65 Push Press x 25

21:10

M/28/200/6'1" TIME 27:39:1 225LB. DL, 23.5" BOX

Full ext. pull-ups. Unable to do kipping pull-ups do to wobbly bars.

Joined CrossFit Family 1 month ago, THANK YOU TO ALL FOR THE MOTIVATION.

RIP MARINE, GOD BLESS ALL, From Salerno FD Afghanistan

As Rx'd, 36:51. Third time doing deadlifts in my life, tough...

M/36/5'11"/180

subbed 180# on DL
4 rounds only, 29:30

30/M/5'10/140

AS RX'D

21:31

RIP Sgt. Michael C. Roy, nice WOD. have a nice one.

SANTI

Semper Fidelis! Rest peacefully.

As Rx'd - 16:26
*All Unbroken, I think i could have gone a bit faster if I wasn't trying to do it all unbroken, rested a few extra seconds in between sets. It would be interesting to see though

Thank you Sgt. Michael C. Roy

scaled / subbed:

Five rounds for time of:
225 pound Deadlift, 10 reps
15 Box jumps, 24 inch box
500m row (hands torn up from Angie the other day)

29:15

LONGVIEW CREW

Paul: 17:58
Harold: 27:37
Jen: 28:19
Eric: 32:32 (rx'd 2 rounds~ last three 205#)
Chris: 31:57 (165# DL)
Shaun: 27:55 (jumping pull ups & 18 inch box)

M/30/5'9"/195

as rx'd - 24:48

pack
DL 135 X15
box: biggest mansfield west
25PU
23.21

Deadlifts were 185#, otherwise as rx'd. (First two rounds unbroken sets and no rest between sets.)

Time: 23:40

As a side note (and something that will likely get me killed on this forum), I just don't get what bingo is getting at when he says:

>>We here in the Crossfit community will be a little different, I think, from much of the rest of the West, for we will honor the service and sacrifice of our men and women who serve. We will do so whether we agree with those who prosecute this war or not, whether we support the rationale for the war or oppose it. We will openly acknowledge our warriors.<<

I'm OK with the first sentence; I include it more for context than anything. However, what comes next seems to say that a soldier can disagree with the overarching aims of a war, yet is morally permitted to engage in that war. One way of taking this (and what seems most natural) is that one can think a war is unjust, yet still engage in it. (I suppose it could also think it is poor tactics or whatever, but in the context I don't think that is what is being said.) So if my interpretation of bingo is right, is it really a virtue that many crossfitters embrace to go to war, possibly killing people, for a cause one privately disagrees with?

42.47

Hands are dead from Angie yesterday. Did 10 RFT 135 Dead lift x 15 + Push up x 15 = 16:05. Was a mainpage WOD like back in March. Was brutal as hell!

26:28

Semper Fi Brother.

Two rounds, about 10 min per round.

rip sgt roy.

on a side note, i strung together my first ever 3 sets of 10 butterfly kipped pullups last night. was stoked.

then did the 7 min amrap from the games.

will hit this hero wod this week.

As Rx:21 min.
w/ 1000m row + 3 mile run
oo-f*ckin-rah marine

just awesome session...gonna feel that one for a couple days

So I knew crossfit was really intense. But I have done MMA style strength training and som endurance training. With bodybuilding and powerlifting over the last 9 years. Is it wrong that I couldn't complete the WOD. I only got through 3 rounds in 17:34 them I wanted to blackout so figured food time to stop when your seeing stars. This sucks I so badly enter to finish. Am I that out of shape? Anyone?

As Rx'ed: 23:12

Rd 1: :33;(15) ; :54; 1:23 (25)
Rd 2: 2:25(10/5); 1:01; 1:14 (25)
Rd 3: 2:42(10/5); 1:24; 1:03 (25)
Rd 4: 2:53(10/5); 1:11; 1:11 (25)
Rd 5: 2:51(8/7) ; 1:11; 1:11 (25)

After I started this, thought I would get only 3 rds as I was worried about the amount of dl's. Sucked it up and finished for Roy. Last 2 days also did CFE wod's 12 mile run and 10 30 sec bike sprints.. 6 weeks to Ironman Wisconsin

2010-07-27: 26:19@3:17,5:03,5:43,6:00,6:13.

As Rx'd
31:38

RIP "Roy".

OK~ I'm back in action! Being at the Games on the analysis desk/commentating was such a "high". What great people to be around all weekend.

mas~ great to meet you finally in "tent city".

WOD: 155# deads, 24" box, kipping pull ups

TIME: 22:46

31:00. As usual, much worse than it looked.

Semper Fi, Roy.

Also 5RM squat, 250#, PR by 5#.

May God give peace to Sgt. Roy's family.

Used a 22" box, chinups instead of pullups, and lifting straps... even with those little assists it was a tough 26 minutes.

31 y/o male 188lbs 24:10 with 235lb DL Do Work everyone!!!!!

24:31

Ben #79

I think it's pretty clear what Bingo is saying. He's pointing out the difference in agreement with the reason's for war and support for the troops. It's okay to honor the service and sacrifice of the troops who volunteer to serve, whether or not you agree or disagree with the rationale for our current wartime situation. They still deserve your honor and respect and as a whole we in the Crossfit community gladly give it to them.

@Jerad;

You aren't out of shape, just maybe not in crossfit shape. While crossfit mantra is general readiness it still takes getting used to when starting it. Your other types of working out probably allowed you to get through 3 rounds many people woudl struggle with one. Like you I have done a variety of training, even did a lot of body weight/lifting style circuits but crossfit was still an adjustment for me. Keep hitting it hard, and scale workouts as needed you will get it. Always stop when feeling like blacking out, puking is one thing, blacking out is a bad thing! Be safe, work hard, and enjoy!

hey Jerad #91... I hear you. I've been doing weightlifting, running, and biking pretty hard for almost 10 years, and thought I was in pretty good shape. Then I started doing the main site WOD's this spring. Whoa. All I can say is it _does_ get easier... I'm much stronger and faster now than I was 6 months ago. Also, on a WOD like todays, you gotta pace yourself. If you've done a lot of power lifting, 15 reps of 225lb deadlift, plus box jumps & pullups seems not too bad... at least for the first round! But if you go too fast for the first round, you'll be suffering pretty bad by the 4th and 5th. Better to start slower and keep a steady pace your body can handle.

26/m/5'11"/210ish
24:22 rx'd

RIP

m/40/158
as rx'd w/gas mask - 37:00

M/27/6'1/215

16:20 as Rx'd

#82 Ben,

When a soldier volunteers for the military, he doesn't volunteer to fight a particular war. He volunteers to put his life at risk to defend his country's values. The soldiers don't pick the wars - the civilians do. One could choose to honor the courage of a soldier who refuses to fight in an unjust war. It does take courage to face imprisonment, or to stand up to your chain of command as a conscientious objector. However, how much more honor is due to a soldier who is killed in the line of duty? Both the conscientious objector and the casualty of war showed courage, but only one sacrificed everything. That is worthy of honoring and remembering.

Very good hero workout for a true hero!

With 155# DL, rest Rx'd: 27:54

RIP Soldier. Thanks for your service

36/m/5'10"/190

Time: 26:15

First two complete rounds, and up to Box jumps of rnd 3 with 10lb weight vest. I loved this WOD in the Georgia heat...

"Roy" as Rx'd: 23:58

my box is about 24 3/4" :)
Did Angie yesterday. Feelin' it!

Bou: 17:55 rx
Max: 25:26 rx

nice WOD

#82 Ben,

Stop over-analyzing... Whether you agree with a war or not, you support the troops unconditionally!!!!

Nuff said

My version of today's WOD.

Got my butt kicked by Angie yesterday, so sub'd Push Press for Pull Ups.

185# DL, 15 reps
lateral jumps over 18" bench, 20 reps
95# pushpress, 25 reps

4 rounds in 34 minutes. 100% smoked...

Oorah Marine

3 rounds for time:
15 DL/135lbs - 60kg
20 Box Jump/60cm
25 Purple Band assisted Pull-up

28'01"

35 yom 210 bwt

wod as rx'd
time of 19:19

rest in peace Sgt. Roy and my prayers go out to his family.

Just curious....do we have a hero WOD for any of the thousands of women and or minorities that have been killed in combat?

as rx'd.

21:23

Deadlifts on a mat instead of a platform at the terrible city gym slowed it down just a bit. Good WOD.

looks like a good one, can't wait to get it on!!!

m/178cm/88kg/34y
32:00
DL with 200 pound (first round 225 unbroken, second 6 reps barely,3+3,then 200)

M/64/200-"Roy" Scaled

Only two rounds (bloody hands & strained knee) for time of:
201 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
16:54

SCALED
15- 175# DL
20- 24# BJ
10- Pull ups
15:50
1st deadlift and pullup WOD since broken hand almost 10 weeks ago. Used strap to help out grip.
R.I.P. ROY

30 min at 205lbs DL. Very tough.

23/M/5-8/163

Thought my time was decent until I saw the rest posted here lol.

Scaled to 185 pound deadlifts, rest was as RX'd

31:55

M/26/5'10"/200lbs

As Rx'd: 40:27

M/28/70/164

"Roy" 5 rnds/time of:

225#DL - 15 rep (225x 2 rnds, 205x3 rnds)
20 Box jumps, 24 in box
25 PU's

36:26

RIP Roy, thank you for your service to keep us safe.

Thanks for your service and sacrifice.

Scaled w/205 DL & jumping Pull-ups - 3 rnds for time

24:14

Thank you Sgt. Roy for your sacrifice. RIP.

Doug
M/17/6'/175

20:07, with 185# dl

Shelby
F/17/5'8"/140

95# dl
22" box
15 pull-ups

21:11

Kevin
M/51/5'11"/170

CFSB, "deloading" week, press:
5 X 40%, 50%, 60%

5 X 55
5 X 65
5 X 80

Then, for a short metcon, 3 rounds of Roy, with 165# dl.

11:54

Carole
F/52/5'6"/133

pole vaulting day.

As Rx'd - 37:16.

Ouch. Felt nauseated the entire workout (and before). Hope I'm not getting sick.

Assisted PU, scaled down deadlift to 100kg for the first two rounds, 90kg for the rest.

27:03

M/24/6'1"/180

As Rx'd:
30:42
A Big time struggle throughout the DL and Pull Ups. Hands were torn after the first round...

m/47/177
rxd 28:06

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

time 34:00
Glad to have even finished it. My prayers go with you worrier and fammily. Rest in Gods hands Roy. Thank you.

28:31
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
10 Pull-ups

sunday i got home from vacation and did

15 min amrap
5-50lb push jerk
7-30" box jumps

i only have 45lb db's so i did
6-45lb push jerk
7-30"box jumps

17 rounds rx'd(ish)

i wanted to kill this wod, but being the first wod back from vacation i felt every single piece of key lime pie and every drink i had for the past week weighing me down.

then yesterday i did a little weighted muscle up work and worked on my snatch technique with 95lbs focusing on getting under the bar quick, weight on heels, and pausing at the bottom.
the i did a 10 min tt on the rower wearing a 20# vest
got 2585M

then i got called in to work and worked all night so i'm gonna take an extra day off then tackle "luce" hopefully rx'd

5 rds for time:
subbed: 185 pound Deadlift, 15 reps
20 Box jumps, 24 inch box (mayber a bit higher than that)
25 Pull-ups

Time 30:05

Hands were torn up from doing angie yesterday but thats not excuse. Its great to be back went off for a while

From one Marine Sgt to another thank you Roy.

M/24/6'0"/190
as Rx
25:47

I was sharing the weights box and pullup bar with another Marine. Fored me to rest when I could have kept going. Ill get better next time.

40/m/190
as rx'd

19:56

Few days behind
Did 1/2 Angie: 8:20
Body needs some R&R
Will tackle later this week.
RIP Sgt Roy

Laura f/47/5'7/150

Scaled down to five rounds of:

Deadlifts, 115 lbs, 15x
Box jumps, 20x
Pullups, 15x

Time: 19:08

CFWU x 3

Deadlift: 5 x 135, 5 x 185

WOD: 'Roy' As Rx'd

29:24

Re-opened callouses that came off the other day! Great workout!

RIP Marine

M/40/6'1"/250

m/39yrs/183cm/94kilos
as RX
33:45

Great workout for Roy.

From a fellow British Royal Marine from across the sea.

M/22/70"/190

95 lb dead lift
pull-ups using graviton machine for 5 sets looked like this:
-70
-70
-80
-80
-90

27:15

Pack: 185# DL, 3 rounds, 16:50 (should be on The Porch)

Time/rehab constraints, did 3 rounds with 185 DL
20:18. Being very cautious with DL's

f/40/175/5'11"

5 rounds of
15 deadlifts (155#)
20 box jumps (23")
10 pullups (there is no way my body can handle 125 pullups in a workout yet)

time: 27:47

Who knew that box jumps would be so hard after deadlifts. Pullups came and went. By my last set, however, I was able to string together 5 in a row. I think that's a PB for me (in the last 15 years, anyway)

24:50
as rx'd

RX'ed 28:07

Pull Ups were tough since my grip was spent on the Dead Lifts. The DLs @ 225#s got heavier the closer I got to 75.

Rx'd 31:39

24/M/185cm/86kg

27:00 150 ibs deadlift

M/44/180#

As Rx'd - 29:30

4rds 26:49

@Latham: Thanks for your comment. Here is a brief response...

You said "It does take courage to face imprisonment, or to stand up to your chain of command as a conscientious objector. However, how much more honor is due to a soldier who is killed in the line of duty?"

And I would agree that it takes considerable courage to face the consequences of being a conscientious objector as well as to face contemporary warfare with all of ingenious ways we've devised to destroy human beings. But I'll answer your question with two questions: what is the soldier fighting for? And does he believe what he is fighting for is just? If the cause is unjust, then it is plausible that such a soldier is not a hero, but a murderer. Similarly, if a soldier is merely doing what he is told, even though he has serious moral objections to what he is doing, and is killed in the process, I do not know what to call him, but courageous is not a word that comes to mind. Whatever it is, it's a vice, and not a virtue, to do something that violates one's conscience, even if it is an action that, in another context, would be morally OK.

That, at least, is my two cents.

Thanks again for taking a minute to comment.

Thank you Sgt. Roy, and RIP.

A little ill, so scaled a bit.
5 rounds:
DL as rx'd
Box jump: 10 reps on 30" box
pu's - 10 chest to bar

24:37

went to heavy too fast...set me back another week...going to ease back right this time.
1rd w/135lb dl
5:20 :)
practiced pistols/hspus for a little while afterwards.

in afgan right now, serving with 3/3. wasnt planning on doing any crossfit today, been a bit of a long one, but its a hero WOD, so it has to be done. this marine like many others gave his life for all of us. so not only will this workout be done, but my heart and soul is going into it as well. ur memory will live with us forever sgt. thank you for your sacrifice. semper fi
lcpl Patrick M. Bruchert
m/19/5'8/140

as rx'd
R.I.P. are love is with you family now, peace be with you.

gave it my all and tried the Mikko way of never lay down.

finished in 15:46..... and went to my knees then crumble to my back until i had the strength to stand again. love it.

Hello crossfit world. I'm 45 year old man that developed digenrative disk disease about 3 months ago. I was a 300 pound former power lifter and have been around wrestling for years. I started cross fit along with my 12 year old son. I love it. I'm down to 280 and I can wear my belt on my belly button instead of pushing it under my fat belly. My son, who hates sports, loves it. The greatest thing is I know the work outs wont hurt him like powerlifting did me. Since we have started the WOD;s we have devolped a special father son bond that he will never forget. I usta think there was no shape like wrestling shape, now i know better. Thanks and I'm a crossfitter for life.

Miss you brother,

wish you were still with us, I'd gladly put up with you wanting to repaint your mk-11 everyday.

RIP

Scotty

20:36 Rx'd

Ben #82, #150,

You have unfortunately missed the meaning of my post, confusing the support for the war or lack thereof on the part of the NON-PARTICIPANT, not the member of the Armed Forces. Unfortunately, as well, this has caused you and Latham to veer off into territory that is not appropriate for a day in which we honor the sacrifice of one of our Marines.

My intent was to point out that non-military personne, in general, live in a state of bliss in which they can (and usually do) choose to ignore not only that we are in a conflict, but that we have sons and daughters on the front lines of that conflict. We here in Crossfit are not allowed that state, for we are reminded all too often that these young people have made the ultimate sacrifice each time a "Hero" WOD comes up. Whether WE, the civilian non-warriors who are not now serving or like me never served, agree or disagree with the rationale for and prosecution of this conflict, we HERE are firm and unyielding in our refusal to ignore these sacrifices, unified in our thankfullness as we honor their memories in our own unique way.

Now that I have explained myself more fully I would respectfully request that you refrain from continuing your line of thought today. There is nothing inherently wrong in that discussion...just not today.

Thanks.

Reaponse to Ben in the filter...

DL's scaled to 221#, all else Rx'd:

23:49

M 34 186 6ft.

24:16 as Rx'd. Good one all around.

As RX'ed: 36:51

You guys doing it in under 20 minutes are beasts.

# 115 gojo
995 women have died in the service of their country since WWI
52 have died in Iraq and 378 have been wounded in action.
SOURCES: Women in Military Service for America Memorial Foundation; Defense Department.
I could not get the numbers for the war in Afghanistan but the total for both Iraq and Afghanistan is 113.
2.4% (113) of the total fatalities were women, who make up 16% of the total DOD force. Men, who make up 84% of the total force experienced 97.6% (4,570) of the deaths in the two theaters of operation. this from http://usmilitary.about.com/od/terrorism/a/iraqdeath1000.htm
About minorities:
Whites make up 75.6% of the U.S. population (ages 18-44), and 67% of the total DOD force, but experienced 75.2% (3,525) of the combat casualties. Among the 18-44 age-group, Blacks make up 12.2% of the U.S. population, 17% of the total DOD force, and experienced 9.3% (437) of the total casualties. Hispanics comprise 14.2% of the population, 9% of the total DOD force and had 10.4% (489) of the casualties. This is also from the above website.
This is just numbers from these three groups. I am not sure if you are talking about all wars or just the ones we are in now. This shouldn't be a race issue and no one group dying is any more important than any other. The one thing that they all have in common is that they all died in the service of the United States of America. This does seem to contradict your notion of thousands who have died, when the total deaths of all U.S. service members are 5,589 from Iraq and Afghanistan. This is from the Washington Post. If you are speaking of total deaths starting from WWI, then yes there have been thousands of minorities who have died in the service of the U.S. I left out smaller conflicts such as Somolia, Panama, ect. because those numbers were not as easy to find, but the casualty numbers were allot lower than the longer conflicts. I believe that it would be unfair to ask CrossFit to go back to those wars and create workouts for all of the fallen. It would be unfair and unrealistic. Besides, I am reasonably confident that CrossFit will not exclude any gender or minority from anything.

Thank you for your sacrifice.

3:05, 4:30, 5:10, 5:32, 5:29 = 23:46 as rx'ed

24:59 rx'd

As r'xd

Time 28:14

DL were tough, tried to keep good form. Box jumps slow today, pull ups went well.

M/42/6'/210

"Roy" Scaled as follows-
Five rounds for time of:
145 pound Deadlift, 15 reps
20 Box jumps, 20 inch box
15-10 Pull-ups strict

19:16

My client, Susan, will not post this herself, because she is too humble, so I will!

@ almost 71 years old, she did this WOD modified in 25:32:

45 lb bar
6 in box jump
ring pull ups from her knees

Nice work, Susan! You are an inspiration to all of us!

gojo,
995 wome have died in the service of the U.S. since WWI. 52 in Iraq and 113 total in both Iraq and Afghanistan. 473 of total deaths have been African Americans. 489 of the total deaths have been that of Hispanics. These are the two largest groups of minorities represented. I am not sure if you are talking about minorities of all U.S wars and conflicts or just Afghanistan or Iraq.
The Washington post has the total numbers of both Iraq and Afghanistan at 5,589.
If you are talking about all wars and conflicts, then yes there would be thousands of minorities, but that would be unrealistic to ask that of CrossFit since it just started on the internet aprox 5-6 years before 2001 when over 2000 men, women and children of a diverse ethnic make up were murdered. I am not sure if you are talking about combatants or non-combatants. Your question was pretty general. If you do wish to include non-combatants, again this is unfair to ask.
Why don't you start one yourself if it bothers you so much? I believe that what all of these fallen have in common, beside dying in the service of their country, is that they were CrossFit'ers or at least someone who knew them and cared allot about them are CrossFit'ers. No one's death in the service of our country is any less significant than any others. CrossFit is doing a pretty good job of at least remembering some of them. At least we get to see some of their faces and names and remember them.

28/F/115lbs

Rx'd for women with 155lbs and 24"
20:56

Great WOD! You'll be well remembered Roy! Thoughts and positive wishes to his friends and family!

m/165

as rx: 19:43

*first time using overhand grip on all deadlifts

The 110 degree weather sure doesn't help here in Phx, but my brother-in-law just returned from Iraq and said it's about 124, so I'm not about to complain!

42 min vs Kristen's 16 min w/ same weight!!! Puts it into perspective how strong & fit these girls are..

Wonder if it would be more beneficial to scale to 3 rds & finish much faster, or do all 5 while fighting pukie? I'll keep doing rds as suggested by coach to gauge progress, but just wondering...

#150

Did Ben really suggest some of our soldiers are not heroes, rather murderers??? On a WOD where were honoring a fallen HERO!!!

Wow!!! I won't say more or I'll end up in filter like Bingo..

185 lb deadlift, four rounds, 19:40

"Roy"

5 rounds

15 155# deadlifts
20 24" box jumps
25 Pull-ups

29:55

RIP Sgt Roy, Semper Fi!

34:20 with the first three rounds DL @ 225lbs. and then the remaining two at 135lbs. A smoker! RIP leatherneck.

m/41/169/5'9"

Three rounds as rx'd (during lunch):

20:32

Subbed dl 185, not enought clearane in my door way to do kipping pull ups so i did tweleve dead hang ones instead.

Rip

12:35

I should have upped the deadlift weight.

At the fire station no pullup bar had to do lat. pulldowns. otherwise As Rx'd 17:21.

RIP, and special thanks to all those serving for our country.

Just getting into deadlifts, started with 135 pounds for this one...is it normal for the lower back muscles to be very tense after the workout?

I just want to make sure its normal and not my form because I'm being pretty careful on form.

31:25 as rx'd

Hmmm...oddly enough gojo #115 has used a fake email address. I'm shocked...SHOCKED I say.

Sam #167 has done a very nice job responding. The gist of it is this: Military "Heroes" are almost uniformly Special Forces operators, either Crossfitters or no more than one degree of separation from a Crossfitter. I am actually rather thankful that we haven't had a woman or a person of color; as far as I'm concerned that's two fewer young people who have lost their lives in the service of our country.

If one did even the thinnest amount of research, however, one would come across "Randy", a SWAT operator who lost his life in the line of duty.

M/50/153/1-1-06

155# DL
20" Box Jump
20 PU/round

24:26

Done along with Marine Lt. Col. Mint who did a scaled version.

RIP Roy and God bless your family

as rxed 22:50

125lb deadlift, 15 pull ups (still feeling Angie's wrath), all the darn box jumps - 28:36

23:18 as rx'd
Loved it!

I pray your family and friends are doing ok and surviving your loss my brother

gkjake

Rx'd 28:23

RIP Roy.

68:47

this was my first ever crossfit workout. i did the first three rounds as intended, but adjusted the deadlift to 135 and pullups to 10 for the final two rounds. more than anything, i made the adjustments because i feel if i didn't, the workout would have taken me closer to two hours. next time i think including a warm-up would really help my time.

the biggest challenge for me was definitely endurance. i'm coming from a more traditional weight training regimen for the past 16 months with very little cardio. i'm anxious to keep it up and hopefully hit more respectable times in the next few weeks.

5 rounds
10 (135# Cleans)
12 Box Jumps
8 Pull-Ups
20:13
good workout

18:30 rxd

male/175lb/5"9

Your legs feel like jello after the deadlifts going into the box jumps awesome

M/33/5'4"/140lbs
As RX'd
19:18

Roy, you kicked my ass today... Rest in peace Devil!

M/41/180

To the Roy family, I am very sorry for your loss.

I subbed push-ups for the pull-ups as I slowly rehab biceps tendonitis in my right arm. Angie aggravated the problem a bit so I've decided to take a bit of time away from going overhead either pushing or pulling. A great workout nonetheless, though I am slower on the push-ups than the pull-ups.

19:43

More better faster

Hooyah ROY!!!!!

M/31/6'0"/175lbs

28:19

wasn't easy....

-always account for variable change...

As Rx
28:58
M/26/6'0/230

As rx'd: 29:23

As rx'd

17:57

RIP

Right shoulder has a Torn rotator cuff; Surgery in 3 days

4 rds. at 22 min. and change. Did Angie yesterday and just couldn't do another pull-up.

SUB 155# dl
SUB 90# pd

26:38

upped the weight to 255#
18:32

rip sir

#187 David.

Just to say that it wasn't an easy WOD for any CF Vet so that the fact that you're a newbie, that you finished it and scaled it down proved that your on the right path. Keep going you will'slice this time in half next time!

JR = M/43/72/238

Rx'd: 48:43

RIP brother... God bless

M/44/5-11, 195

Subbed 155# DL, the rest as RX'd
34:44

M/24/5'9"

CFWU
5 rds for time of
90lb DL
20 BJ 1.5 feet
15 pullups
24:19

Probably didn't need to sub the PU or the shorter BJ but no biggie. About two weeks into CF full-time and I'm addicted. A trainer at my gym noticed that I was doing my DL with a bowed back and showed me how to do them correctly (that's why my weight was so low, I'm a beginner at all of the olympic lifting) Feeling way more toned and way stronger. Doing the dips during the warm-up were easy as heck. Starting to get my girlfriend in on this with me, she was skeptical at first, but I think that she's coming along.

From an Army LT, RIP brother, Semper Fi

39M/5'10"/170#

W/U: ROM exercises, 20x; power clean, 5x3 at 135-155-175-195-215#.

As Rx: 23:55.

C/D: foam roll low back; keg drill.

Controlled drop on DL (no bumpers); full hip extension on top of BJ; gymnastic kipping pull-ups. I don't think I am fully recovered from the last cycle, as I struggled through this one. Looked a lot easier on ppr. Ripped a callus on my L-ring finger. That one seems to shed the most.

Done in your honor Sgt. Roy. My thoughts are with your family. RIP.

god bless you and your family. doing this workout was an honor. as rx'd 18:00 left hand is shredded up!!! i dont mind a lil pain on the hero workouts its all very worth it to me great wod!

As RX'ed 19:58 good workout!

20:45 as rx'd

Response to #115. Why bring something up like that in a hero WOD? Doe's it really matter? I'm sure they have reasons for their method of selecting or what not for their names.

RIP Roy

44:04 as rx'd

RIP Michael. Peace to the Roy family.

M/35/5'll"/205

As Rx'd: 18:56

First two rounds at minute 5.
Third round finished at minute 9.

Then crash and burn...too much rest!!! Dissapointed because I was looking at a 15:30 or 16 minute finish and couldn't pull it together. No forearms left at the end. Perfect Hero workout

M/38/217 lbs/ 6'3"

As Rx'd

32:14

(but for the record, 5 minutes of that time was spent cleaning and bandaging scraped shins--been a while since I've done boxjumps!!)

M/41/145/64"

17:34 as rx'd...have not post in a while feels good....

3 rounds as Rx 22:32 (5:18, 8:03, 9:10)

M/33/142lbs/5'5"

As rx'd
18:57

26:08 180lbs deadlifts

Workout as rx'd

30:15

Killed my hands.

32:28 155lb DL my hands are still a mess from last week

Both my husband and I are Marines. If you don't understand why we make this sacrifice then you are ignorant. We don't fight for the love of the war but for the love of our country. When I read this WOD chills went down my back the same way they do when I stand at attention for the national anthem. We are not asking for your respect but those that have given their lives for you have earned it. Thank you to all that honored Roy the way I did and shame on you who question his sacrifice.

Kevin C's Roy:

3 rds: 15 165lb DL, 20 24" box jumps, 25 pullups

8:02

Had to shorten it up because I'm riding in a few minutes. All 9 sets unbroken. Great job Kim, it was really fantastic meeting you too! Excellent WOD Doug, and how high did Carole pole vault?

Thank you for the ultimate sacrifice Sgt. Roy.

m/24/5'9"/155lbs

As Rxed; 33:13
No excuses, dead lifts killed me

3 rds
185# DL

4:13/8:05/7:41 = 20:00 total

middle round another dude worked in on the pullup bar, possibly cost me 1-2 minutes

very tough workout - tough recovery for me from Angie 2 days ago

M/32/6'3"/200

Rx'd: 24:50

God bless Sgt Roy and his family. Rest in peace.

f/26/150/5'5"

this one was TOUGH for me!

WOD: Roy, scaled and only 3 rounds (ran out of time...)
-15 deadlifts, 135lbs 1st round, 95lbs 2nd & 3rd
-20 box jumps
-25 jumping pullups
24:10

not pretty :(
... 'til next time

Sgt USMC. Affiliate I work/train at is Razor's Edge Fitness, CrossFit Pensacola. This WOD was a tough one especially after doing 'Barbara' yesterday!!! 'Roy' rx was done in 19:44. My back and hands are cryin right now! Lol. Semper Fi Roy! These pain's are for you!

50/m/145
5 rounds
15 DL 185#
20 BX jmp
25 pullups
20:01

135 lbs DL, 20 inch box, band assist pullups, 27:34

M/49/6'3"/195

as rx'd
25:35

age 20 bw 170

12:30

30' box jumps
new standard pushups

shoulder still annoying me. this one was tough

28/M/185

RX 13:08

23/F/135

FEMALE RX (70K/24") 19:08

M/17/5'11"/170

Really goog workout

As rx'd 25:25

135 ilb dl.
20 in box jump
K pull ups
43:05

M/33/180/71"

RX 25:50

M/39/5'10"/191

Three rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 30 inch box
25 Pull-ups jumping

28:54

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 205lbs x 2
Box jump 24” x 5-5

As rx’d: 39:19
Foam roll after

I had planned to take an extra rest day to alleviate my over trained state. Couldn't really wuss out on a Hero workout for a fellow Marine.

WOD done as RX at Camp Leatherneck, Afghanistan

M/37/6'1"/218

28:14

This was a monster of a WOD, especially following Angie.

Rd 1: 4:50
Rd 2: 10:51
Rd 3: 16:30
Rd 4: 22:38
Rd 5: 28:14

4 rds, 20:25

Previous post gobbled in the filter but all I posted was my time and workout related comments. Hmmm.

As Rx'd 23:58

Box is 24 and 3/4 inches.
Did Angie yesterday.

3 rds: 15x185lb dl, bj, pull ups = 11:13. run .6 mi wu = 4:51

5 rounds
15 deadlifts 225
20 box jumps
10 pull-ups
32.37

slowed WAY down in round 4 and 5. just smoked

Miss you man! Congrats on the front page

RIP Roy God bless

Did a drop in WOD at Southeast Crossfit in Jackson, MO today so I followed their programming.

For time
12 tire flips
115# clean and jerk 6 reps
run 200m
9 tire flips
115# clean and jerk 9 reps
run 400m
6 tire flips
115# clean and jerk 12 reps
run 600m

17:06

Thank you Corey and Ellen for letting me participate and for visiting afterward. You two are great.

Todd

38/m/6/185

Sub'd 135 pound dead
Otherwise as Rx'd

26:26

m/22/6'2''/180lbs

28:45

Ok, Roy kicked my butt. Seriously wanted to puke!
None the less

125 DL x 15
20 box jumps
25 pull-up (jumping)not quite able to do them all unassisted.
5 rounds= time of 21:30

And to top it off, I look like I have "man" hands. Tried taping, but it hurt worse than going without.
Man, I love cross fit.
F/35/130/5'7"

Rest in Peace Marine. May God fill your family with love and memories and may you enjoy eternal peace alongside Jesus.

25.55 as rxed

18:33
used a shorter box for 40 reps each round

as Rx'd except I used 165# for the dl. Didn't keep time. Lower back is injured from the xfit total. Squats got me.

24/m/165lbs/70"

"Roy" as RXd

19:30

Wanted a sub 15min but pullups ate up time towards the end. I thank SGT Roy for his service and ultimate sacrifice.

F/34/5'3"/108
5 Rounds
75lb Deadlift,15 rps
20 Box jumps,20"box
25 Jumping PullUps
27 minutes

F/34/5'3"/108
5 Rounds
75lb Deadlift,15 rps
20 Box jumps,20"box
25 Jumping PullUps
27 minutes

F/29/5'3"/135
4 rounds - 40:09
135# deadlift - for round one
115# deadlift - for rounds 2-4
20" box jumps/step ups
assisted band pull-ups

Killer wod!!

This WOD is killllllllllller

RIP ROY. Thank you for your service.

I had to do jumping pull ups do to my ripped up hands from last weekends crossfit cert!
Other than that everything else was as RX'D
M/30/6'1"/177
19:53

@ewallace, great job! Proud of you and your son for training so hard together. This is saving you both and building an awesome relationship in the meantime. Let this be a reminder to the crossfit community, "it's bigger than just you" just like when these soldiers go to war... They go that we can live. When you train crossfit, stay humble, and educate others.... Your motivation and example can save lives.

@ewallace : keep training hard. I am proud of you and look forward to doing a WOD together soon.

22:04 as rx'd

Semper Fi

M34/5'07"/163
RX
27:15
SPENT!!!!!!!!!!!!

upped deadlift to 235, others as rx'd with 100 ft walk to backyard for box jumps, gotta build some damn boxes!!!!!!!

21:24

Subbed 175 for the deadlifts 3 rounds in 22:31.11

Completed 24:30 but did Monday crossfit this morning so may have slowed me down a bit!

29:21

hands are tore up, blood on the bars, haha

much love and respect to Sgt. Roy and his fam, some blood on the bar is nothing at all compared, RIP.

Semper Fi Marine,

You gave it all and your family deserves our love and support.

We all can honor you by each doing our part to make this country worth such a sacrifice. We have a lot of WORK to do. It involves sacrifice on our part too. Providing for our own and not looking for hand outs, being responsible for our actions morally, physically and spiritually. Coming together against all threats to our liberty and our constitution. Protecting our borders from enemies that would destroy the American way of life.

We can all follow your example as one who put his country first despite what others might prefer for their own self interests.

You are a Patriot and I salute you!

m/41/5'7"/150

subbed 175# DL's

5 rounds

25:10

35:06 as rx'd

Probably should have scaled to keep the intensity higher. But when you consider that my wife came out to check on me, the intensity was probably where it needed to be.

Semper Fidelis, Sgt Roy.

Tired and sore today, hands were shredded before the workout, they're even more shredded now. Had to scale it down to 3 rounds.
21:38

Scaled down the deadlifts and had a little pullup help but awesome workout. 26:23 Projectile sweating is OK right?

Closing in on two weeks of CrossFit and loving it. Can't wait for the run tomorrow. I know I can do at least that one as Rx'd.

m/28/5'7"/195

subbed 185 lb DL and picnic table bench jumps.
had to scale to only 3 rounds, my hands are still destroyed and bleeding from Angie.

20:25

Bagram, Afghanistan

slow today...

back grip pullups

28.38

M.35.168

Sub 185lb DL

22:49

Thank you Sgt. Roy and family for your sacrifice.

I can't begin to explain how great this WOD was for me. I was debating on doing the daily WOD, being deployed, 118 degree weather, 60% humidity, but then saw it was a hero and it was not a choice. My warm up was sloppy and i didnt feel to great on the first two dead lifts, then something kicked in. The rest of the wod i was in my zone, but that was not the best part. I finished my last pull up hit my stop watch and layed on the floor. Just as i did, Taps played here on post. Those seconds while it was playing seemed to go by so slow. I couldnt help but to think about why we do the Heroes and what Roy ment to our country. It really hit me that this WOD was more than a workout for me, but a workout for Roy and all other heroes we honor. It was bigger than my bitches and gripes about how hot it was or whatever the case may have been. That moment was for you Roy, RIP.

DL:185lbs
Time:23:01
-Randy

Roy, I will miss you brother. I knew Mike all 4 years of my time in the Corps, we did some pretty awesome stuff. I will miss him very much. RIP my brother! Love ya!

Cpl. Butler, Emerson USMC 0311 Combat VET 2002-2006

M/32/5'11"/182

Rx'd: 22:25

cfwu(less pullups)

as Rx'd 29' 50"

As Rx'd

21:50

m/41/6'0"/192

3 rounds...weight for DL is great, grip is pathetic

28:15

M/29/6'/83Kg

As Rx'd

23:22 (spewed after the 4th round, just made it outside)

Awesome WOD!

RX - 21:25
I'm glad everyone else tore their hands as well coz mine are in bits!

33:24

5 rounds of
185,175,155,155,155 x 15 DL
20 box jumps
25 push ups
22:29

That was brutal! RIP Brother

Coming off of a 1 1/2 week break, easing back in:
2 rounds CFWU minus pull ups/dips, add push ups with hands up at the bottom

Shara/30/F/68/138
Scaled to 3 Rounds of:
115 lb DL 10 reps
24" box jump 15 reps
Green Band Pull Ups 20 rep
12:28.8

Champ/30/M/72/119
95 lb DL 10 reps
20" box jumps
Green Band Pull Ups 20 reps
14:26.9

Tim/35/M/70/175
2 rounds as RX'd nice and easy- easing back in.
12:15

Blue Skies, Mike! Rest in Peace, brother.

@Gojo- you're in your own world, man, and have succeeded in becoming the guy who hijacks the post on a day that is supposed to be reserved for the memory of one fallen brother. I'm not going to insult you, as I don't know you and internet posts never accurately convey messages. However, I firmly believe that nothing anybody writes is going to change your preconceived notions of what you think about HQ or their rationale behind naming WODs. The bottom line is that CF HQ don't owe you or any of us an explanation. As far as marketing to the kool aid drinkers...dude, seriously? This is a free website. If you're convinced people spend the money to go to a Level 1 Cert because HQ has Hero WODs, I think you're making fairly big leap of logic. You could always do a little research on your own before playing the "minority" card. I went to the FAQs and found 3 fallen brothers and, from watching the CF Games, knew of Amanda Miller's Memorial WOD.

Officer Randy Simmons
SGT Daniel Sakai
Fire Fighter Specialis Arnaldo Quinones
Amanda Miller

RIP my brother in arms.

As Rx'd

24:47

Really tough by the end. Great WOD.

NEVER QUIT!

Hi,

Who ever does a job involving a gun, can die by one. Its part of being soldier. Don´t get me wrong, i hate to see people die before their time. But i woudln´t necassariliy call them hereos! Also i have a problem with most of the wars (economical reasons etc.)(not the soldiers fold, i know).
So yea, i´m just doing the WODs and i am thankfull that this is for free! I just started Crossfit, but i already notice the progress. My heart to those who died before their time, by whatever reason.

Darius (from germany, never was in the military, did a social year instead. I was working for a NGO)

My WOD

scaled on the DLs 65kg instead of 102kg.
normal box(i think its about 50 cm)

5 rounds tt: 28 min 26 sek

M/25/5'9"/157

Subbed 205 lb for DL.
Rest as RX'd
27:51
Can't kip b/c bar is too low. Pulls really slowed me down as a result

As Rx'd:

18:58

dojo -- afghanistan

As RXed: 28:32

Absolutely destroyed my grip. By the end I could barely hold onto both the pullup bar and barbell. Great WOD.

As Rx'd

39:20 - Awful.

RIP Roy

19:57, as rx'd

rough! left me gasping..

That was a difficult WOD.

4 rounds as rx'd
26:43

As rx'ed: 24:50

Thanks, Roy
Didn't know you, but I miss you, brother.

Scaled

Adam 34:10
5rds
155 dl 15 reps
24" box jumps 20 reps
20 pull ups

Scott 36:35
5 rss
155 dl 15 reps
24" box jumps 20 reps
15 pull ups

Rich 36:10
155 dl 15 reps
16" box jumps 20 reps
7 pull ups

Semper fi!

23:04 and sub'd 25 push-ups for pull-ups. All those pull-ups are getting to my shoulders and elbows.

m/5'11"/29/212

32:00 great WOD. ripped some flesh off my hands, but no pain no gain

An ultimate sacrafice for others. God Bless you and your family.

M/200lb/5'8"/39yrs

"Roy"

As RXd 22:00

Killin it daily at http://www.herculescrossfit.com !!

Jeff @ 2.0
14:19
BFK

was not feeling it today...

25:29 Rx'd

35/M/6'00/201

Scaled:
5 RFT:
10 Dead lifts @ 205#
10 Step-ups to 24" box
10 Pull-ups

17:02

Jumps weren't possible. Ortho and x-ray for ankle tomorrow.

RIP Brother. Semper Fi
RX'd 40:32

Three rounds for time of:
185 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 assisted Pull-ups

tt = 20:53

Thank You Roy

As Rx'd

17:29

as rx'ed 19:46

m/35/165

As Rx'd 24:50

m/22/185

rx'd 30:50

RIP Sgt. Roy and thank you

just realized I did 235# for the deads (doh!)

28:09. 185# Dl, 30" box.

M/54/6'/197

as rx'd 40:44

RIP Roy

49 / 179

as rx'd

38:15

Thank you to all that keep us safe.

M/23/5'11"/200

31:39

205 DL sub for 225 rest as Rx'd. That was a workout for a hero!

RIP Roy

135# DL
20" box jump
60# assist on gravitron

27:19

40/F/145#

Carole
F/52/5'6"/133

"Roy"

135# deads
20" box
kipping pu

23:56

As rx'd
male/40years old/168#
45:29 min
DL got me!

m/26/6'/173

(rxd)
22:36

36 min with 90kg dl

24:24

* 225# DL's for first two rounds, then 205# for the rest
* Box jumps - jumped up and stepped down due to healing sprained ankle

16:29

17:10 - 155# DLs, 24" box jumps (all single jumps, not a single set of consecutive jumps), kipping pullups

Round breakdowns:

2:20
2:49
3:38
4:12
4:11

First two rounds felt great; thought I had a chance to beat Kristan's awesome time despite not having the confidence to string together any consecutive box jumps (breaking bones in my left hand from badly fubaring a box jump and having a collapsed left ankle have me leery of box jumps). Round three had me breaking the pullups once due to a hot spot starting in my palm. Rounds four and five were horrible with one break each in the deadlifts and several in both pullup sets. Nasty cramping in the oblique/lower lat area due to the 45 minutes of non-stop abuse in Sunday's paddleboard race.

Subbed 185 lb DL - 28:18

Semper Fi Roy.

I knew Roy. A great Marine. You'll be missed, my friend.

m/35/220/72"

not as RX'ed, did three rounds of:
10 deadlifts @225
15 box jumps, 24 inch box
20 pull ups

17:45

4 rds, not 5
17:56

As Rx'd: 24:12

pack scaling from BrandX:
3 rounds
165 lb DL
24 inch box, 20 reps
25 pullups

17:54

Pullups are definitely what are slow but then, I've basically taken the summer off.

Two weeks into Crossfit

5 rounds as Rx'd: 32:47

Still can't master the kipping pullup

tim...i am not talking about the cert buyers I am talking about winning kids over to fitness. the hero wods are great motivators. But when you are working with a group of highly self aware minority and or female students and one ask you "arent there any wods for women are minorities" (in front of all the students) you can say what you want...but really you want to personalize the experience and it got me thinking. thx for listing those wods. kids need this. I am in california which has a ton of diversity and political correctness. thx man!

CFWU then WOD

Roy

20:00 rx'd

(2:14,3:40,4:41,4:36,4:49)

RIP

lower back was on fire, tough after the last two WOD's

later,
b
m/33/5'8-1/2"/168

Rx'd
28:50
Hands are completely raw- haha

M/17/5'10"/145lbs

26:50

RIP Roy!
Did it for you with all 5 rounds, exact reps and weight... Is that what rx'd means?

As rx'd, a day late
27:04

Rest in peace brother.

155# DEAD, 20" BOX, KIPPING PULLUP - 23.04 - FEMALE!! Ripped both hands - Grrr!

M/35/5'10"/198

As Rx'D 31:20

Was very flat from long day of work and hard tempo run day before with CH18. Goal was to do as Rx'D, not kill it and try to make 30". Missed the time by a bit, but had a great WOD and really feel wiped at night.

21.55 as rx'd

bonked drop weight to 115

Sub'd 20" box, sets and reps as rx'd: 18.49

Brutal WOD. Truly befitting of a hero. God bless Roy and his family.

Rx'd it. Male (225) Time: 15:44.. God was that harder than hell. RIP Roy

5 Rounds
205#DL
20 Box Jumps
25 Pull ups
24:21

Rx'd 15:50
21/6'1/189/M

3 rounds
220 DL, x3
box jumps, x4
pull ups, x5

Schooled

15:54

Pack:
Three rounds for time of:
85kg Deadlift, 15 reps
20 Box jumps, 20-24 inch box
25 Pull-ups

Used 185lb deadlift, otherwise as RX'd

23:13

Out of time (and energy, did Angie 12 hours prior) so scaled to 3 rounds:

18:40

m 29/6'1/180
~36 min

f 28/5'7/123
95# DL
22" box
dips (did Angie yesterday, needed a break from PU)
27:57

M/47/6'/242

225# DL
22" BJ
Pull up like a burpee

as Rx'd

27:34 (4:12, 5:17, 6:02, 6:24, 5:37)

M/22/6'2"/160

ASRX'D: 29.09

M/47/5'8/165

as rx'd

30:14

As rx'd in weight but had to scale to 3 rounds. The pull ups kill me and my hands. Great workout and hopefully next time will be able to handle all 5 rounds. RIP brother.

31 min 12 sec.

45male 5'10 218lbs.

M/36/6'/218#

Not as Rx'ed
Modified: 190# DL, 20" box jumps and 25 dips. Arms too sore still from Mondays 100 pull ups (had not done pull ups in a month, ouch!)
26:42 for 4 rounds. Had to walk all over the place for the different parts of the work out, huge time waster, oh well. It is what it is

As rx'd, 20:20.

Had planned to pace this one a little today, and after 3 rounds I was just under 12 minutes. At that point though, the desire to finish sub-20 was stronger than the desire to pace. Didn't quite make it. Deadlifts went fine, started breaking in round 3. Globogym bars with s***ty knurling made this rough on the hands. Box jumps went fine, unbroken. Pullups were tough - all rounds broken. In round 5, with sore callouses and a blister, I did 15 singles to finish. Just couldn't hold on to the bar at the bottom any longer.

23:40 RX

23 / M / 5'9" / 135lbs

3 rounds of
175lb deadlift x15
24" box jump x20
Pull-ups x25

28:02

So hard. I probably should have done the deadlifts at 155lbs to speed though this a little faster.

18:49 as rx'd

M/25/5'9"/175/Moody AFB

"Roy"

Time: 20:39

DONT STOP...GO!!

21:40
subb'd 15 PU each round

20:32 as Rx'd

115 deadlift x 15
Box jumps x 20
Dips x 25

13:34

Rd 1: w/ 203 lbs DL - 6 mins 14 secs
Rd 2: w/ 191 lbs DL - 8 mins 33 secs
Rd 3: w/ 191 lbs DL - 10 mins 33 secs
Rd 4: w/ 179 lbs DL - 11 mins 15 secs
Rd 5: w/ 167 lbs DL - 8 mins 53 secs

Total: 45 mins 29 secs

Kept lowering the deadlift weights as I'm still not 100% sure about my form and don't want to do any damage. Happy that I just completed this one - not exactly 'fun'. And not meaning any offence to the ladies out there - who are obviously fitter than myself - but I wanted to at least try and successfully DL more weight than the recommended women's weight.

45 minutes

as rx 14:08 great wod

155 lb deadlift

3 rounds only

45 mins.

M/ 36/ 132 lbs/ 5'-6"
I did a different WOD
I did 5 rounds of: D.L. x 10, OHS x 10, D.L. x 8, OHS x 8...
I obviously got heavier as each round went on.. I was more concentrating on keeping good form and putting a decent effort as well.
D.L. 185 lbs x 10 OHS 95 lbs x 10
D.L. 205 lbs x 8 OHS 115 lbs x 8
D.L. 225 lbs x 6 OHS 125 lbs x 6
D.L. 245 lbs x 4 OHS 135 lbs x 4

then I did an extra set of:
D.L. 275 lbs x 2 OHS 105 lbs x 10

subbed as follows:

155# DL
20 1/2" box
did all the pullups

31:29

pullups take me a long time. still. hard to do sets of 25 when stringing together them 1 to 2 to 5 at a time.

a humble thanks for your sacrifice SGT Roy.

Had to make this one up to pay tribue to Sgt Roy.

Hadn't done DL in a couple of months, I'm sure I'll pay for this tomorrow.

Didn't finish DL's after 7 on round 4, I felt my back protesting and decided to heed the warning.

26:48
225 dl/ 24" BJ/ 25 Pullups
RD 1 :53/1:02/1:02
RD2 4:36/1:01/1:42
RD3 3:47/:49/1:59
RD4 7 dl 20 bj 25 pullups 20 bj 25 pullups 9:46

Put together a string of 15 225# DL.

22:17
155#/20 in. box

RIP

F/40/5'6"/150

modified and scaled:

5 rounds:
125# DL, 10 reps
15 box jumps, 18"
10 GHD sit-ups
10 pull-ups

21:46

Im new to cross fit and completed "Roy" right after a 5k run. I was smoked about the 3rd round and wanted to quit. But my friend a Special Forces guy and I work for the Army. Wouldnt stop because it was in Roy's rememberance. I made it and the pain was worth it HOOAH! Thanks Roy

M/26/71"/196

Did this 2010-07-30

Core warmup

Pullups with 2-inch rubber band assist

Curtailed to two rounds due to a pressing engagement

17'24.0"
Ahr: 155
Mhr: 193

scaled to fit weight but reps remained the same

135# DL
24" box
jumping pullups

23:56

Rx- 30:03 M/29/6'1/210

rx'd
16:52

R.I.P. brother and God bless you and your family. Your workout hurt me worse than ever before haha. My time was 34:10. All those deadlifts at 225 are a lot for my chicken legs!

155 dl, 18" box jump, 10 dead hangs, 19:09

1:10:00
#225 DL
Pullups
4 Ft. Box

Thank you Roy!

Three rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 30 inch box
25 Pull-ups

Time 28:16 (92 degrees)

3 rds 24 min

For another MARSOC warrior.RIP
27:10 35/M/5'8"/200lb
CAMP LAWTON,AFG (named after hero "Garrett")

34:02...loved that one.

Thank you Roy for all you've done!
25:28 225 deadlift

185 lb DL
28.31
ripped off callous in 4th round of pull ups

3x
15 Deadlift machine (90#)
20 box jumps
25 pullups

11:40

RIP ROY

Did this as rx'd

55:42

Started doing different pullups instead of just alternating between pull ups and chin ups

scaled back DL to 205#
37:06

15 Scaled DL to 155#
20 Box Jumps as rx'd
20 PUs

23:55

m/21/170
deadlifts 155lb
34:31

31/m/71"/175#/Centurion Crossfit: Fort Hood, TX

CFWU x1
26:39 as Rx'd

As Rx'd: 19:26

M/32/5'9"/155

Scaled by reducing the number of deadlifts to 10 reps instead of 15. Otherwise as rx'd.

21:20

as rx'd

28:10

deadlifts slowed me down big time!
my lowerback felt like i had a knive in it during rd 2 and thru out!
had to fight the pain and do it...should of warmed up better, my fault!!!
glad its over with
rip roy!

scaled to 185#
20 pullups

4:16
6:06
7:49
8:40
8:11

35:04

This is my first wod with 100 pu's. pretty hype

Completed 7/31/2010.

As Rx'd.
29:36

"Mrs. Wobbly"Five rounds for time of:
135 pound Deadlift, 15 reps
20 Box jumps, 20 inch box
25 Pull-ups
27:08

CFWU
32:32
M/49/196#/72"

Pulls are really disappointing right now. Struggling to get the butterfly down and my pull capacity has gone way down. got 40 with my old kip, now getting 10s, 8s, 5s. Not sure if I should go back to my old way. Also just back from vaca with just runnning around after the kids my only exercise.

32:04

3 rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

15:43

29:37

17.46 rx'd..DL form disappeard after the 2nd round

5 rounds:

155 lb. deadlift, 15 reps
20 box jumps, 20" box (7 stack)
15 pullups

~23 minutes

no watch today

25m/5'11"/173lbs

As rx'd: 19:12

32:00 had to do strict pullups cause the bar was right up against a wall, so i did 15 the first 2 rounds and 10 the other 3. brutal wod, im soaked!

as rx'd 31:20. went too fast in the first round (about 2:30) and was gassed the rest of the WOD.

3 rds 21:38

31:10

super hot...not enough training lately...suck

8/2...22:37...No HR
3 rounds only, 185# DL, 20" box, 15 p/u's
First complete WOD in about a month so scaled way back.

M54yo 236

225 DL 10/5/5/5/5/5/5/5/5/6/4/7/4/4
24" box jump 5's, last set by 1's or something as such
jumping (from floor) pullups (can't even remember)

Ne add fel, soha ne add fel!

54:03 Unbelievable.

16:49

M/40/180/5'10"

We have a local forest fire creating lots of smoke and bad air quality. Pretty Surrealistic to try to do Crossfit as RX'd with my head spinning.

So:

Three rounds for time of:
198 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
10 Pull-ups

10:44

20 handstand push ups.

Missed

M/22/171/6'2"

As Rx'd:

28:12

Pullups felt weak from doing Angie on sunday. But that's half the fun.

35 yom 198 lbs.

38:23 as rx'd at station. Deadlifts felt strong. Hands tore up from pullups.

As Rx'd w/ 20" bench sub for jumps

42:05

Felt light headed for most of rnds 4,5 ... maybe this heat & humidity

D - 32:34 as rx
A - 24:53 DL 105# Box 11" band pullups

24.m.140.65"

as rx'd
29:44(PR)

Burgener warm-ip

Pack

3 rounds
155lb dead-lif, 15 reps
20, 20" box-jump
25 pull-ups

Time: 23:37

God Speed Brother! May the Lord comfort you under his wings! God will look out and protect the ones you left behind! RIP. You wll Never Be Forgotten....

@ the sweatbox
As rx'd

28:00

4rnds, rest as rxd

26:18

...the Phoenix heat in my garage really wiped me out. Very bothered by the DNF.

Mrs Hermes: 16:24 (65# dead/15" step up/ring pulls)
Mrs Stoltz: 17:50 (65/15/ring)
Frank: 21:28 (35/18" box jump/green band pullups)
Kenz: 18:03 (65/20/g)
Renee: 16:47 (55/20/blue band pullups)
Ryan: 24:06 (135)
Morrow: 26:06 (135/24/blue band last 3 rounds)
Meghan: 27:54 (65/20/g-knee)
Mikey: 25:09 (85/24/g)
Jack: 18:53 (135/24)
Pip: 20:22 (135/24/blue band last 2 rounds)
Amanda: 20:27 (55 (65 first 2 rounds)/20/g)
Carey: 14:05 (105/24/g--> jumping last 3 sets)
Size: 27:27 (135/24/g)
Tara: 11:59 (105/15/ring)
Gabe: 16:26 (135/24/blue band last 3 rounds)
MegO: 21:02 (65/20/g-jumping)
Wick: 22:30 (185/24)
Lama: 22:30 (135/24)

F/33/160/5'7"
Packish
3 rounds for time
115#/105#/105# DL
20 tuck jumps
25 red band assisted pull ups
30:46

M/32/215/6'
3 rounds for time
155 DL
20 box jumps
25 pull ups
29:44

M/25/158 GregAWU

As rx'd, 29:00

As RX'd

Time: 35:58

M/22/5'6/145

46/m/171

35:38

tired, sluggish today, happy to complete all five rounds

m/36/5'9/174
CFWU-3. Reg. Superman. Burgener
22:19
Disapp w/pace of PU. DL not too bad. More broken than I hoped for. A lot of 9+6. BJ not too bad. Tighten lumbar. Helps make jump easier.

everything Rx'd except box jumps-->45" 43:47

26:49 with 226# deadlifts (weird plates at my gym).

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps SUB 200 pound
20 Box jumps, 24 inch box
25 Pull-ups

28:18

AM: 1 Mile Run = 4:56
PM: "Roy" As rx'd 35:10. Saw someone I knew and talked too much (included in time).

WOD

"Roy"

as rx'd,D/L @ 103kg,

21.03

Also, Sn. drops,Sn. p/p, Snatch,GHD,raises wi 25kg plate

scaled to 195lbs

TIME - 28:54(PR)

scaled pack, 30 July

22:50, 3 rds

95 lb deadlift
25 pull-ups, last 5 each set with gravitron

As rx'd (BJs may have been a tad low as I had to pile up steppers). The pullups were tough.

30:08

[30:08]

15 Deads 100 lbs (unbroken all rnds)
10 Tuck jumps w squat landing (unbrokn all rnds)
20 Pull Ups kipped

5 rnds in 29 min

m/30/171

A local fitness instuctor in Canada named Maki Riddington tried one of our workouts at crossfit overdrive. He barely lasted 6 minutes. Talk about getting your ass kicked.

A local fitness instructor named Maki Riddington tried one of our workouts. He lasted about 6 minutes. Talk about having your but handed to you.

probably only used 20" box

all else as rx'd: 20:56

M/5'10/160/26

Scaled:

185lb DL
20 Pullups

20:19

in honor of my trainers(Obed's)friend..I push through "ROY" and never gave up.

18:58

Deadlifts @ 185#
Box jumps @ 27 inch

26:38

Did 185 lb deadlift. Rest as rx'd.
Time: 31:47
Took it slow due to back issues.

As req - 25.14 mins

Time:26.59 with 155 pounds

Time: 26.59 with 155 pounds

C-
20:40

As Rx'd - 17:59

19.10 rx'd