This is gonna hurt!

RIP

Anything with burpees is gonna hurt :P

This one's gonna rock!

God Bless everyone!

Can someone please explain dumbell squat cleans. Is it just a clean with dumbells?

are the dumbbell squat cleans with one hand? and if so do we have to do 50 with each hand?

RIP. looking forward to hit this one hard.

got a new PR in Fran yes, details there.

:)

SANTI

God speed. R.I.P.

Wow, this looks crazy awesome in a hurtful kinda way. Congrats Santi!
It's a 50# DB in each hand. Atleast that's how I'm going to do it. This is kinda similar to that hotel workout Khalipa did with 100 45# DB squat cleans and 5 burpees at the top of every minute except with running... oh man.

Can't wait to hit this one in a few hours.
RIP

RIP Helton

did this workout with 53lb kettlebells (no 50lb dumbbells)

it definitely hurts

27:49

Good thing tomorrow is day 91 of my 100 Day Burpee Challenge.... The glass is half-full on this one!

God Bless RIP...

Another Zoomie taken before his time...

Here's a toast...

this is bs!
rip sir.

hittn it hard. tomm.

#6
Maybe your thinking 1h snatches?

#5 and #6 You will have a 50# db in each hand and preform a squat clean.

RIP Lt. Helton and God bless your mother

Get some!

I have a feeling I will want to quit, but I wont, I will slay bodies

RIP LT., you and SSgt Griff in my heart always!

In the field RX

Gods speed Lt.

Get some, Go again!

RIP
this should b a good one

R.I.P.

I hate hero WODs because of their very existence. I love them because these men need to be remembered and honored.

Seriously...more squats!!!!
Monday - Overhead squats
Tuesday - Front squats
Thurs - Thrusters
Friday - Squat cleans....this is gonna hurt!

I was going to take the day off, but there is no way I can pass on paying tribute to this man. He is certainly one of the men we boast.

Hilt,

RIP

I am going to hit this WOD hard, then burn a page from the unholy Koran!

Another true Hero.

that sounds just horrible....I want to do it;-i

"dont be a weaksauce" - Helton

RIP Sir

RIP and thank you

why do the hellish ones excite me the most?

#25 - you've got a point. I'm kind of a noob to crossfit but thought your muscles needed time to recover?

Is 4 squat workouts in 5 days really an efficient way to build leg strength?

Any/all comments welcome/appreciated

Seriously...more squats!!!!
Monday - Overhead squats
Tuesday - Front squats
Thurs - Thrusters
Friday - Squat cleans

*You're freakin kiddin me right? I think I'll take a Dremel tool to my knee caps to up the intensity and change things up a bit...my version of constantly varied!

#25

Give it time. There is method to the madness, young Jedi.

Search the many affiliates and you'll see testimonials and, if you're doing Crossfit right, the benchmark WODs will measure your progress.

Do Fran and see how you compare to others...

I wish like hell these Hero Wods didn't exist because we weren't losing good men. R.I.P.

Is there a Px db weight for women for this workout? Thx!

The exercise is teaching the body to work in one explosive motion. Although the exercises this last week seem to focus on legs, the variation of the exercise stresses full body conditioning, and concentrates on the quick twitch muscle fibers. It is this method, and this method only that will take your body and mind to the next level. Suck it up and git r done, crossfit didn't become the premier training program that it is by throwing together a bunch of fruitless workouts, there is great method to the madness!

RIP brother.

This is going to hurt!

God Bless all the men and women in uniform. It is very humbling to know these soldiers we honor gave the ultimate sacrifice. Makes the pain so insignificant. Posted by a grateful citizen and proud to be American.

#28:

Burning the Qur'an makes no sense whatsoever. I can understanding that many Americans are upset with terrorists, but to associate that with all Muslims is ridiculous. The Qur'an is full of great thoughts (I've read parts of it, even though I'm not Muslim). I appreciate patriotism, but we don't need to become ignorant in the fight for peace and freedom.

43:15.
1st rd was 50lbs then 45 lbs.
2nd rd was 45lbs then 40 lbs.
3rd rd was 35 lbs. A taxing warrior WOD.

this has been a leg intensive past few wods, but it always changes, kinda like constant varied...hey that's catchy, think I'll start using that.
Just stick with it. I remember not too long ago we did 400+ pullups in about a weeks time and we all were wishing for leg days. If it makes you nervous your on the right track.

29.12 and i feel sick!

whatever happend to rob that bad a** rock climber dude he was one of the Original CFers..

#42 good man...... i've been to Iraq and Afghanistan both for extended tours and haven't ever thought about burning the Qur'an.... some people are just something else

37.12 felt below average. Got the flu but pushed thru blowing my nose every few minutes haha

As rx'd 37.12 felt below average. Got the flu but pushed thru blowing my nose every few minutes haha

As rx'd 37.12 felt below average. Got the flu but pushed thru blowing my nose every few minutes haha

well said pete

secure the heavens for all of us RIP, hope you put a few rounds into some heads and sent them on the highway to hell.

salute Lt.

This after Fran?!! Crazy times!

RIP
Legs felt terrible. That was tough!!! Scaled DB #40 41:40

35:24
40lb db

Crossfit sri ram ashram,India

Guttam-43:23,15kgDB

Bachendra and ravi did yesterday WOD.

Bachendra-7:04,Rx
Ravi-6:31,Rx

The Bible's blind, the Torah's deaf, the Qu'ran's mute
If you burn them all together, you get close to the truth - Connar obhurst, four winds.

Being secular means treating them all equally. If you want to burn the qu'ran, you have to burn everything else as well. And all that soot would just be bad for the environment.

Also, 4mins 44 on Fran as rx... Closing in on that sub 4 time. Hopefully I'll get it by christmas :)

m/42/5'10"/175

42:30 (40# db)

35:32 As Rx'd, in terrible pain. RIP sir, thank you.

28:10 (30# db), HR max 176, HR avg 157, Cal 362.

RIP Sir
DH
Tora Bora

Run was about 875 meters

34:23

36:43 with 55 lb and 35 lb kettlebells. Switched them every 10 cleans.

God bless you, LT!

39:01

Thank you!

50 min, looking forward to the weekend...

I just made a small tool to calculate barbell weights for iPhone called "Barbell Calculator".
Here are some promo codes if anyone is interested, please review the app if you use a Free promo code.
N4FERTL4HAAL
FHHKF9NE4NKH
A4WTEYLFE6PH
JJ7JWHPFKE3H
9MYKXLJAREK3

Thanks!

M/27/6'1/213

26:43 Rx'd

Scaled a little bit, but it still smoked me

TT = 33 minutes even

800 m Run
30 50# DB Squat Cleans
30 Burpees
800 m Run
20 50# DB Squat Cleans
20 Burpees
800 m Run
10 50# DB Squat Cleans
10 Burpees

I'm usually a Crossfit Football guy, but was friends with Joe Helton and worked with him here at MacDill AFB. Today will be doing this workout for Joe. RIP and going to hit it hard for you brother

Three rounds for time of:
Run 800 meters
50 pound Dumbbell cleans, 30 reps
30 Burpees

35:31

Misses the squat part of the cleans. Would have made it even harder than it already was.

Did one set in 20 minutes, had to get ready for work.

broken reps :(

m/35/160
scaled to 30# db's
30:33

RIP

not rx'd
33:38
sub was 25# DB squat cleans

squat clean form left a lot to be desired

It turns my stomach to see all these pictures of our service men, knowing that they died. I just read about Lt. Michael Murphy, I almost started to cry. I cant wait for this war to be over. RIP Lt. Helton

26/m/5'11"/206
36:57 w/115# BB squat cleans

TT = 20:33

But only got through 2 rounds then had to get my breakfast made and take care of my 6 week old son. But wow I almost past out literally seeing blood rush to my head.

Fair winds and following seas on your journey, warrior!

Once a Tuskegee Airman ... always a Tuskegee Airman. We are saddened by your sacrifice but inspired by your legacy. RIP, Lt Helton.

This is my 4th week of following crossfit... totally enjoying the shock to the system. Am used to doing low rep Olypmic lifts, so doing more than 6 reps hurts badly haha.

However, managed today's WOD in 38.40, quite happy but broken. 27 minutes is amazing

I'm new to CrossFit and I have to say, every time I see a hero WOD I get just a little more fired up.

My brother (who's in the AFSOC combat control training pipeline) introduced me to CF and I have to say as far as all around functional fitness goes, I don't think there's a better program on earth. I still work out at a big box gym so there's a limit to the workouts I can do (no rings, climbing ropes, etc.) but I get smoked almost every time. I can't help but notice people watching me work out with the "What the hell is he doing" expression on their faces. I don't know, I think this Crossfit thing is really starting to catch on...

Ready to hit this one hard today.

37:03:05. Almost Puked at 28 min. Pushed past it. This is a PR!!!! for me. I shaved 1.5 min. off my time.

Salerno Fire Department, Afghanistan

Dear Coach,
this suggestion might have already come on the site numerous times, I will however make it again. Could we have, just like it was the case at the games, a cut-off time for this type of workout. In this case, for example 40min. Personally, I think it would go a long way towards promoting recovery among other things. I understand that in this case, it is a hero workout, and therefore about sacrifice; I also understand that we can take this measure ourselves, but an 'official' cut-off time from you would put our minds more at ease.
Just a thought...

as rx'd
39:01. lots of room for improvement

I think cutoff times should be self-imposed. we all have a good idea of how far our own bodies can go. An official cutoff time would just promote people stopping early (something I usually want to do, but don't)

38:11- RIP

M/36/5'11"/175

No access to weights so I used a big rock:

36:31

Dear all

I am a total newbie to CF and started to fully follow the WOD 2 weeks ago. I have a background in Rugby and average weightlifting training so I started with some sort of above average fitness level. I just want to say how much I love this way of working out and how amazed I am over the time most of you guys complete the WOD,s in.

I did the "Helton" today in just under 30 min but I had to scale down to 20 rep the first 2 rounds and 10 on the last round. What is better scale down in rep and stick to the weight or vice versa?

Keep up the good work

CF-lover from Sweden

45:18. Had to lay down on the floor to catch my breath afterwards (altitude). RIP and God Bless. (29/M/6'3"/200)

39:36 rx'd

2010-09-10: 39:53. Rnds@11:38,13:59,14:15. Sub 44db's, TM@8,8,7.5. Tuff one, just wanted to finish.

"78". I agree. I doubt very much self-imposed would work. More fun to compare with others if "everybody" (except the very hardcore ones) has stopped at the same time.

No workout for me today. 11 miles running competition tomorrow. wish me luck... please :)

Support the troops and bring them home

For the dumbbell squat cleans, do the dumbbells touch the ground on each rep or should they be hang cleans? Thanks.

49:05
What a killer!!!

As rx'd.
36:28

That was really though. Thx!

45:27

Stuck with 40# DB's throughout.

WOW!

First hero workout since graduating Ranger school annnnd what an absolute killer, but me and some of the other guys down here at Ft. Benning had to hit this one extra hard today in memory of one of our countries finest. Rest in peace brother, our country is forever in your debt.

As rx'd 34:27

23/m/5'11/185

M 34 6'00" 185

Fran as rx'd 2:49

40# DBs

45:21

29:47 Rx

sorry I don´t have db´s so I worked with 24kg kb´s

Modified:

800m runs with 50#DB/Burpees at 30-20-10

Time:32:50

Had to keep the time well under an hour. Probably could have done the full workout in 45-50 minutes. Not the 35 that i wished for. Still working at it.

f/40/177/5'11"

3 rounds of

800m on the roads with a lazy dog
30 dumbell squat cleans 20# each hand
30 burpees over a parallette.

time: 38:27

I am thankfull that I only had 20# dumbells or else this workout would have been even harder.

Rest In Peace, Joseph Helton.

sucks to see another hero wod. i will not be hitting this one as our box made a birthday wod for me. go to pfcrossfit.com for details.

RIP LT, much love and respect to his fam

39:58 rx

RIP Brother

Would rather have done this workout with him than in honor of him. It was killer to do about 15 hours after Fran but he is more than worth it. He's one of the best men I've ever known. Thanks for all the kind words...ya'll rock!

#82 Staffan Dykes,

Both methods of scaling are beneficial for different reasons.

Scaling reps: you work on your strength endurance at that level

Scaling load: you can keep up the intensity and work more toward the metabolic conditioning and endurance.

My advice is to do what you're feeling that day. Say today you wanted to work on the load, then keep it up there and say you will do 15 reps each round. Next time it comes around, switch it up and go for all 30 with 40lbs. Neither is better, or rather, each is better than the other for different reasons.

Subbed 800m row for run
All else as rxd
39.32

39.01 (40lbs Dumbbells)

20# DBs - everything else as Px

41:57

and by Px I mean rx

RIP Soldier~had you and your Mom on my mind the entire WOD.

Runs done outside
35# DB in each hand for squat cleans
hips extended, over head clap in burpees

TIME: 36:43

Scaled:
800M run with
16 kg kb SC Burpees 30-20-15

Killer hard almost puked!

RIP brother may the highest honors in the next life be yours!

Time 29:22

Rx'd - 27.28 ...and now for a weekend off my legs

Thank you everybody for your support I was their with the lt on his. Last day please never forget and GOD BLESS

What are DB squat cleans? Is it not just a squat with a db in each hand?? Or is there a techinque? Someone please help. Thanks

m/178cm/87kg/34y
20 kg Dumbbell squat cleans
38:46

it hurts so good!
47:16 w/ 30lb dbs, yikes, so grateful for the 4-6 inches of gravel laid at the patrol base this week! :-P

used rows and 25 lb. dumb bells. First time 52.52. Slight left shoulder injury from last week.

Scaled
500M Run
15 Barbell Cleans 27kg
20 Burpees

30:45

This was my 2nd WOD ever, hard work but good!

M/22/173/6'2"

As Rx'd:

44:32

That was insane pain. I was breaking the squat cleans into 5's, but surprisingly burpees aren't hitting me like they used to which is good. Joining the Oly team at university tonight for some heavy lifting, it'll be good to have some guys to lift with. Woo!

As rx'd
50:45
M/30/175/6'1"

33:20 with 105# barbell ...tough day

Had to time cap it at 20 minutes because I was short on time. Scaled to 40lb. DB's. Finished 2 rounds in 19:56

RIP Helton

As Rx'd
36:36

Rotch
M/27/5'11/182

m/37/6'1"/215

As Rx'd

30:13

is it bad when the run portion seems like a break period?
It stinks that these WODs exist but proud to do them best I can! Seems to make me want to push harder and not give up thinking what others do/have don/are doing for me..

I touched dbs to ground every rep- hang version would have been faster and less taxing- hope that helps

28:34 (25# DB)

HOLY HELL THIS WAS HARD!

That one was for you Lt. Helton...RIP

Falls of various types and shoulder/neck rolls for warmup.

Bench press with long pause on chest first rep of each set:

142x3
147x3
155x3

***

34 minutes on the dot for the WOD done 10 minutes after benching:

3 rounds for time:
800 meter runs
30 - 2 30# DB squat cleans
30 - burpees with pushup, jump and overhead clap

Squat cleans were below parallel with full hip extension. Dumbbells were never dropped and both ends of the dumbbells touched the ground each rep for full ROM.

Burpees done with full plank pushups (chin, chest and thighs touched and left ground at the same time) and full hip extension during the jump each rep.

42:09
R1 35lb kettlebells
R2 53lb in one hand & 44lb in the other, rotated after fifteen reps
R# 35lb kettlebells

Enjoy the Elysium Fields, RIP.

27:30. ugh

as rx'd

33:44

26/m/5'9/165/

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

SUB: 40lbs DBs, that is the biggest DBs I have.

Time 40:55

Brutal.

God rest your soul Lt. Helton.

as rx'd...full 50lb DB squat cleans

38:09

"Helton" RIP

Three rounds for time of:
Run 800 meters - subbed 1k row (sore knee)
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

46:57

"dont be a weaksauce" - Helton
Comment #31 - Posted by: Eric Guzman - thanks for that, I was really struggling through the second round and thinking of how I might scale back the third round when I remembered "weaksauce" and I think the third round went faster than the second!

Comment #78 - Posted by: Nash_Melbourne - I would hate to get cut off/shut down at 40:00 or 45:00 or any other arbitrary time on these. If you're not up to finishing, by all means scale it back!

As rx'd:

43:22

m/29/5'8"/162

46:46 Rx'd

@brooks
warmup-
CFWU 1x15
33-800m+//30#--30//burpee 30 (very broken)
44:21

49 / 180

as rx'd

51:27

R.I.P. LT

1hr 10min. Yes, that is bad. Just had a baby on the 1st which he ended up catching a cold from my nearly 3 yr old who passed it on to me plus lack of sleep. Had to cut out burpees the last round because I thought I was gonna keel over my sinuses are so bad, got me dizzy. Hopefully tomorrow is a better day.

m/37/5'9"/195

37:12 Rx'd

as rx'd but with 30# dumbbell squat clean

48:28

m/35/236

F/40/5'4"/117
Did Fran today because couldn't do it yesterday.
7:56, 45lb bar
-did Olympic lift work before.

40/m/190
as rx'd

29:16

More than 800m run - probably 900ish.
And 65# barbell squat cleans instead.

37:47

35:10 , closest i've come to puking since, well since i actually puked.

Amazing workout, my stomach drops everytime i see a hero workout, one because as a former Marine my esprit de corps kicks in and two they are always killer.

Thank you US fighting forces.

excuse the spelling errors, mental clarity hasnt fully recovered yet.

15 db cleans and 15 pukees
29:11

M/29/71"/165
As Rx'd, 40:56

40# DB and scaled down to 20
31 mins

Do not have dumbells or two 53lb KBs so I subbed 115# barbell squat cleans. All else Rx'd. Really hard!

33:59

RIP warrior!

NEVER QUIT!!

Rip sir 22:41

as rx'd
34:57

Changed it up 'cause we have to do something similar at the football game tonight:

3X for time:
400M run
15 back ext.
15 un-ad-su's
10 pull-u's

Time: 16:54

I forgot my watch so I couldnt time it. Scaled to 40lbs dumbbells with rounds of 30-20-10. pretty sick wod

As RX'd......31:45......M/35/5'6"/175

RIP/PSMB

Subbed 2 X 35lbs

42:00

M/43/6'/240 RX 58:58 Ouch!!!

m/4/5'7"/150

3 rounds:
1k row
30 - 40# db squat cleans
30 burpees

42:something

37:23

Scaled to 30lb DB power cleans. Avg HR 170, peak 182. In surprisingly hot Aptos, CA. Fantastic job dingrr.

Thank you Lt. Helton.

One month in with crossfit. At age 49, some of the olympic lifts are too tough on my surgically repaired back and neck. But today's WOD (Helton) is why I got into crossfit in the first place. I have great respect for all that goes into this program and the mind blowing athletes that excel at it. Keep it up!

My thighs are on fire!!!

32:35

Ran with the butterflies on a sandy trail. It felt like I was pulling a train, but I did it to honor Lt. Helton.
Subbed hang squat cleans w/20# dumbells
Regular burpees

damn i picked a hell of a week to start following crossfit. u guys are some sick*%@#ers... i love it!

thought i had a pretty decent time until i got home, checked the site again and realized it called for three rounds!

rip Lt. Helton

As R'xed

50:07

M/28/70/160

"Helton" - 48:20

Had to use 45# db, someone had the 50's. Everything else as RX'd.

This was a total kick in the teeth. Burpees are getting better. My stomach was bothering me all workout long and not a puke feeling...

RIP Lt. Helton. I thank you for your service to keep us safe and your ultimate sacrifice. Fair winds Lt.

:44::57 used two 35lb Kettlebells felt like I was going to pass out and throw up. The run was done in 120 degree weather which Im sure didnt help things much. None the less RIP LT Helton this one is for you brother.

43:08
on the last round you were able to do 3 sets of ten
the other ones were done in sets of five
stick in for the ten its worth it

m/43/172/5'9"

scaled to 40# DBSC
40:37 the dbsc actually made me look forward to the burpees

The thought of Helton and all of those that serve sustained me through this WOD

m/41/6'0"/192

sub'd 35# db's

45:07 - killer, but I loved it

- A big shout out to #151 for reminding us that we defend them all - even the ones who can't possibly appreciate the sacrifice, let alone be thankful for it.

Any Crossfitters out there suffered from a case of Quadricep Tendonitis? This hit my knee a week ago or so after Sumo Deadlift High Pulls and then a run. Hurt really bad again on Tuesday after doing "Linda" with Deadlifts, Bench, and Cleans. I'm thinking the combination of ballistic (explosive) movements (SDLHP, Cleans, Jerks, Box Jumps, Running) have led me to over train my knees?

Awesome workout! 29:41 with 65# barbell cleans sub due to hurting shoulder.

Comment #81 - Awesome way to honor "Helton" - didn't have any weights so used a big rock - classic crossfit!!!

I LOVE THIS COMMUNITY!!!

f/39/128/5'3"

24:45 (25# DBSC)

27/m/5'11"/175
As rx'd
40:42
Wow that hurt.

No dumbbells available, subbed 105lb bar squat clean but as Rx'd the rest.

46:47

RIP Brother

M/36/5'7"/188lb

800m run
sub 30 95lb BB squat cleans
30 burpees
3 rounds
little over 50 min

This is my sixth crossfit workout ever. Have not worked out much in the last year so I think the time is not to bad, but I was not gonna quit on a hero WOD. RIP

Comment #119
"is it bad when the run portion seems like a break period?"

I was thinking the same thing! I have a love/hate relationship with ending up on the floor sucking all the oxygen out of the room! It's all good - love it.

Had to scale to 35# DB's
44:15
M/35/5'6"/185

F/18/5'4"/130

42:10 w/ 20lb db

had to hide in a corner because cleans of any kind are not allowed in the college gym...

cbarreri #151 - Your post wont last the next 2 hours...!

Here is my mental situation during this WOD. Squats, Going to suck. Burpee's, going to suck, the run, going to suck. At the conclusion my mental situation was Im going to throw up. Had to give it my all for the HERO!!!!! RIP

Swam 1000 meters

3 rounds
800 meter run
barbell x 50 (last round being 30 - misread)
21,15,9 burpees

32:30

m/24/5'6/155lbs
35:47 using 40#DBs
Brutal workout

m/39/76/210

1k rows, 95# barbell SCs

44:05

29/M/136

Had to skip the cleans because my hotel "fitness room" consists solely of a 30 year old treadmill. Did this outside the hotel in the suffocating central Florida humidity.

1000 meter runs made a nice tidy loop.

22:15

Helton was worse than Eva. Lt Helton thank you for your service and your sacrifice.

As rx'd 47:25

Rd1 3:35/7:14/3:59 14:48
rd2 4:37/6:28/4:19 15:26
rd3 4:57/8:17/3:55 17:11

This one really hurt.

Helton was worse than Eva. Lt Helton thank you for your service and your sacrifice.

As rx'd 47:25

Rd1 3:35/7:14/3:59 14:48
rd2 4:37/6:28/4:19 15:26
rd3 4:57/8:17/3:55 17:11

This one really hurt.

M/38/210lbs/6'3"

As Rx'd"

91:06

(No excuses in Crossfit so the following is for my future reference: Took it very easy on the DB squat cleans as I'm recovering from a lower back strain)

MGySgt. USMC M/48/6'2"/205

As Rx'd 1:13:19

RIP

OooRahh CrossFit

SUB 35# sc

47:36

As Rx'd except scaled down the weight to 45lb-barbell squat cleans only (no dumbbells on hand). Took 45:04. Died a few times.

No dumbbells, so subbed 120lb barbell cleans for dumbbell cleans. Only did 2 rounds.

32:30

I knew this was going to be tough, and it didn't disappoint. The cleans definitely sucked the most wind out of me. I could hardly swallow through the whole workout. I need to get at least 2 rounds under the half hour mark next time.

Brutal.
Scaled w/20 reps of 65lb barbell cleans & 20 reps of burpies.
Ran w/V5F for 2d time.
49:18

38:06 RX w/full 50lb dumbell squat clean. One of the hardest I've ever done. Feel good now.

M/33/222/6'

Finished 2 rounds in 32:30

Had to stop to teach a class, but would have probably taken 50+ mins on this.

Used 1/5 pood kbs on the first round, 1 pood on the second.

Getting some Bikram Yoga in and probably hitting this up tomorrow. Happy Weekend!

1 hour 9 minutes as rxed

I work on MacDill AFB and have been for the last 5 years, as well as run CrossFit CENTCOM so I HAD to do this wod.

45:41 as Rx'ed (with 2x 50lb kettlebells)

Had to do it on a treadmill though. Also the kettlebells must have been waxed or something because they were slicker than ICE. had to wipe the handles after every single rep. hard wod!!!!!!

RIP HELTON

30/M/5'10/ 143

AS RX'D

45:08

SANTI

No real warm up.

36:00 rx'd+ (55lb DB's)

(10:56,12:28,12:34)

squat cleans took forever and I run slow.

RIP Helton

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

as rxd 35:53

31/M/6'2.5"/169lbs

58 minutes

Used 15lbs dumbbells each hand first round, then 20, then 25 for final round. Should have used 25 for all 3.

CrossFit Santa Barbara.

41 mins, scaled to 35# DBS. Never did dbs squats before, got the swing of it on Rnd. 3--would be able to handle more weight in the future.

Without heavy enough dumbbells- used 65# barbell, 30:18.

RIP 1LT Helton.

30:29 20lb/15lb dumbbells.

RIP 1LT Helton

End of deload week. Did 1/2 Helton.
3 rft:
1/4 mile run (treadmill)
15 100# barbell squat cleans
15 burpees

20:51

35 min - 53 lb kettle bell

RIP and thank you so much for you sacrifice

38:27

33/M/6'1"/180

35:53 as Rxd

as rx'd

30:12

m/28/6'3"/212

39M/5'10"/170#

W/U: skipped.

As Rx: 38:41.

C/D: 800m walk.

Done outside (65F, 58% humidity) wearing VFF. Two 50# DBs taken from ground to full squat clean; chest to ground and arms covering ears at the jump on burpees.

Squat cleans gave me the most trouble today. Took me longer to do them than I had anticipated. Did the runs a little slower, just to let my shoulders rest a bit.

Done in your honor Lt. Helton. RIP.

50/m/5'7" 180

As Rx'd
43:35...Difficult!!!

43:46

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M Dumbbells squat clean 15lbs x 5-5 25lbs x 5

44:31
30lb dumbbells squat cleans
Foam roll after

5 rds for time of:
400m run
65# Hang Power Clean

Had to scale from full cleans. No bumper plates.

20:22

RPE- 8

38:43

Subbed 45# dumbbells (the largest I have...)

tough wod.

RIP Lt. Helton. Peace be with your mom.

had to scale due to injury.
3x
800m run
30 45lb bar hang cleans to full squat
30 push ups, hands off ground

25mins

50 mins - 1st round was 50lbs for half then 40 for half. After that I used 30... Being my 3rd week doing CrossFit, I thought I was in pretty good shape to begin with, but these workouts have begged to differ!!!

rx'd 29:48

35# DB's,35:43

as rx'd:

43:16

38/m/6/188
Sub'd barbell squat cleans 45 pounds
The rest as Rx'd
38:11

28/f/501/140
Sub'd barbell squat cleans 45 pounds
The rest as Rx'd
39:11

M/46/190
44lb KBs
36:12

2 rds with 100lb bar cleans
19:04

weird lower ab pain while running, couldn't finish 3rd round

24 / M / 5'9" / 137lbs

I haven't been able to post the past few days.

Wednesday 9/8
Linda
For time, 10-9-8-7-6-5-4-3-2-1 reps of
1.5x body-weight deadlift
1x body-weight bench press
.75x body-weight clean

BW 137lb
150lb (110%bw) deadlift
100lb (75%bw) bench press
75lb (55%bw) clean

43:57

Thursday 9/9
Severin
For time
strict pull-ups x50
push-ups, release hands from ground at bottom x100
run 5k
Wear a 20lb vest if available

No vest
strict pull-ups x35
rx'd push ups x70

47:53

Friday 9/10 (today)
Overhead squat 3-3-3-3-3

95-100-105-(110-110-110F)-(105-rest-100-100)

M/49/6'3"/195

as rx'd
57:36

39:56
Used 55# DBs; that is all we had here in Afghanistan

30/5'10"/205/M

36:52 with 1 pood KB sub

M/39/5'8"/205

Modified to 115lb squat cleans instead of 50lb dbs.

30:40

That was a crusher !!!

35:09, with a 105 pound barbell on the cleans since my dumbells, like my rower, have vanished without a trace in the Bermuda Triangle of the military PCS system.

The cleans came in mini sets of 10, the burpees in 20-10 splits.

28:17 for the wife, for two rounds, doing 55 lb barbell cleans, and 4 non-push up 'kickbacks' to every 1 full burpee

36:06

subbed 95 lb. barbell cleans. DB cleans would have been much harder.

r1: 11:01
r2: 12:18
r3: 12:46

38 min. 56 sec.

Got through 2 rds in 28:06

not happy with time, esp on a hero wod, but nott too bad looking at others' times

50:20

51:46

30lb db

RIP Helton, thanks for your service and sacrifice.
In your honor:

scaled to half
3 rounds
800m run
25lb db squat cleans from the floor, 15
burpees 15

25:09

cfwu

as rx'd 44'42"

runs on tm @ 2%

Rx'd outside 35:24

20 lbs for squat cleans/ 45:48

18', sub'd 30x Pushups, 30x Situps (CG gym not open yet)

45:07 as Rx'd

i was with LT Helton in baghdad, and im so glad we finally got a hero WOD for him, i can't wait to do it. RIP brother.

2 rounds
800 meter Run
15 (95#) Hang Cleans
30 Burpees

16:10
then
50 Sits

New to cf, 1st time doing Helton. Most intense workout I've done. Looking forward to puking on many more! Completed in 36 min even.

800 m run
30 burpees
30 100 lb barbell squat cleans

3X for time

41:56

RIP

Made it to the 10th squat on the 3rd round: 42:32

Started as rx'd but had to drop 5 lbs from the dumbbells halfway due to leaking sand.

Great wod for developing clean technique, I was catching the dumbbells strong and low by the end.

Thanks

39:09
with hang squat cleans
I realized shortly after the first 10 I was not going to be able to
do the full squat clean for the entire WOD. The 50s felt super heavy. I was disappointed with my effort on them. I was doing sets of 5 which was brutal. They sucked up so much of my energy and took way too long. The 800m runs were at 10 (on treadmill) for every round. Buprees went well, just kept on going.

39:00 as rx'd

As Rx'd 39:42

M/44/180#

As Rx'd 49:38

22:55

27:19 but only had 45lbs plate to do clings w/

35:15 as RX'd

27:57 as rx'ed

Scaled to 15 reps each round

Time: 35:16

*Done in boots + flak

Killer workout.
39:21 subbed 35# DBs

As rx'd: 41:30

Three rounds for time of:
Run 800 meters
70 pound KB swings, 30 reps
30 Burpees

27:23

31 yom, 190 lbs

57:22

scaled cleans to 35lb, did this after a sprint workout, legs were fried when I started

three rounds of:
row 400 m
23lb db squat cleans, 30 reps
15 burpees

24:04

M/22/70"/188#

(scaled to my level of fitness)
Run 800m
35# DB squat cleans
30 Burpees

Run 800m
20# DB squat cleans
30 Burpees

Run 800m
20# DB squat cleans
30 Burpees

48:35

as rx'd, with 35 lbs dumbbells:

Total time: 36 mins 41 secs

Within 10 mins of Holmberg, relatively happy with that.

M/50/5'9"/165

3 rounds

800m run
30 x scaled to 40# DBSC (I'm old and weak)
30 x burpees

29:40

Tough workout for our heros.

35yom / 190lbs

3 rounds
800m run
20 Dumbbell Squat Cleans, 30#
20 Burpees

12:14

I got just over a third of the way through this and couldn't turn off the quit voice in my head, so I quit. Weak. I wrapped up a bunch of personal to-dos yesterday so maybe now I can get back to focusing on my workouts.

Did the workout of the day at crossfit darien that morning.
Could only manage 2 rounds with 30lbs dumbbells.

26:30

As rx'd

Splits:
R1 13:22
R2 18:42
R3 19:03

Total: 51:08

Can safely say this was the hardest as rx'd WOD I've ever completed.

"half Helton"

22:45

RIP - Honored to do this one. Very challenging

39 yom/601 205# 48:00 my goal was 45 minutes. Maybe next time.

39:44

Subbed 32 1/2# Dumbells (all the weight I had)

~ 1 hour

M/40/6'3"/185#

Subbed 32 1/2# Dumbells (all the weight I had)

~ 1 hour

M/40/6'3"/185#

#30 but rest rx
29.28sec
tried to keep a 6.30min mile speed... nuclear hard!

47:13

sub 35lb dumbbells for 50lb dumbbell squat clean.

this work out was very difficult. Almost threw up on the last round of my 800 meter run so I had to slow down my pace, but I made it threw it.

Wow that was hard.
1:05

47:27

* used 53# KB's for squat cleans

From 1 LT to another, rest in peace.

3:06 800's
65/85/85x20 BB squat cleans
20/20/20 burpees

Followed by 3k row, 5k run

WOD as rx'd

Heat was brutal in Tampa on Saturday... It was 95-95 and felt way worse than that on the track at MacDill.

40:13

RIP Joe Helton

F/40/5'6"/150

20#DB

38:24

as rx'd

42:29

M/24/163

Sub'd 90lb barbell

1:04:13

Tougher than it looked. 37:30. At the end of the second round I wanted to call it a day, but after remembering the forces in Iraq can't just call it a day when they get tired, I managed to finish in a respectable time.

35 yom 205 bwt

wod as rx'd
time of 34:59

42:18 as RX'ed for me.

(Didn't have my WOD buddy with me today, so didn't hit it with max effort. Shoulda though....)

I'm a newbie so I did 400 meters and 10lb dumbbells in 49:40

44:32 (55lb db's on 1st set)

M/25/5'9"/174

40:36 135# barbell squat cleans (no dumbells)

On the 2nd and 3rd round did 20 reps on the SC becuase of time constraints, but looking back I should have just done the full 30. I did this one outside at the track on base. On the my last round of cleans and burpees a squadron of people came out there to do traditional Air Force PT. They were all watching me as I hit this WOD. The wierd thing was I didnt even care. I always thought I would feel funny if I had an audience like at the games or something. They had this shocked, amazed, confused, and almost scared look on there faces. It was "classic".

DO WORK!!!

Cbarrerri you'd need a hero if you'd ever said that s*#t around me you ungrateful @$$

RIP LT

I haven't been faithful in doing the workouts lately. Seems even taking a week off Throws you off balance initially getting back in.

3RFT
400m run
50#db squat cleans 15reps(from ground each time)
Burpees 15 reps
Done in 33.31.4

A - 1/2 Helton 16:03

35:55 with 95lb barbell squat cleans

40# dumbells, runs on the treadmill, 35:20... This one sucked...

Bwt - 145#

Air squats subbed for cleans: 22:57
Kaylee: 20:57

M/38/185/5-10

Three rounds for time of:
Run 800 meters
50 Dumbbell squat cleans 50/30 (scaled to 45 lbs (50s were in use))
Scaled DB cleans to 50-30-20, should have gotten down lower on sqts
but this turned into a survival WOD after the first round...whew
30 Burpees...
I later found out the workout was miss labeled and should have been 3 rds of 30 DB cleans vice 50 of them...well that about broke my will right there....anyway.

So the splits for 3 rnds were:
800m: 3.42, 4.30, 4.25
DB:7.52, 6.55, 4.31
Burpees:2.45, 4.05, 2.25
Total time = 42.15

This includes two jogging water breaks to fountain and cheering for team make and even with those rests HR was still pretty high for me.
Avg HR 75%
Cal 868
HR delta recovery 173-129=44

Other folks did the workout in the low 30s but in the end it was a great workout.

30:26

95 lb. barbell squat cleans

scaled 20 reps 1pood
33:54

scaled to

3x
800m run
35k sq clean x 20
Burpees x 20.

Found this WOD really hard.

About 25mins.

M/38/6'1"/195

scaled to 30lb DB
37:58

subbed star jumpers for db clean-squats and burpees had no jump at the end...

23:32

42:33 as rx'd

First WOD fail of the new era. For what its worth I did --

1 rd as rxed
2nd rd as rxed except used 25 lb dumbbells
3rd rd did not take place
34:00

My thighs simply failed me and my lumbar was taking over so I thought discretion was the better part of valor.

oh, and RIP to a defender of our country -- you deserved a better effort from me today

I'm with everyone who hates all the legs, but for a fallen hero...i'll do anything! RIP Helton.

Time 31:31 with two 25lb dumbbells

scaled 35#DB Squat Cleans >> 41:36

As Rx'd.
42:26

"Mrs. Wobbly"
Scaled to 30# DB squat cleans. Rest as Rx'd.
41:55

used 45# dbs

rest as rx'd

42:27

tough one!!!

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps SUB 65 pound Barbell squat cleans
30 Burpees

46:59

RIP zoomie..

RIP Helton

This kicked my ass...first workout after 3 days off and buying a house...felt drained

1:05

Wore me out...way too much standing around and taking breaks...spotted a guy in the middle of this for a minute or two

27:57 (35# dbsc)

Rx'd 49:51.
One of the toughest I've done! The squat cleans felt like a real battle the whole way!

Subbed 30# DBs and quit after two rounds:

23:43

Felt out of shape but it was intense.

CFWU x1; pressed for time.

Forgot to log this Monday, #30s DBs,
got the last 1.5 PAC laps needed to make this legitimate 2400Ms

#30DBs good for me

time is gone off the watch but guesstimate 42 mins.

3 Rounds of ...

Did 850 meter runs with hills.
Subbed 35# dbs for 30 reps.
Burpees 30 reps

35:03

Spent afterwards

27:36. 3 rounds; run 2500ft, 30 wallballs w/20.5 lb ball, and 30 burpees.

as rx'd: 32:40

m/41/169/5'9"

As rx'd:

53:28

3 rounds
800 meters
30 reps of 20lb medicine ball squat cleans
30 burpees

43:11

My pit, Gideon, ran the 3 rounds of 800 meters with me and rested between each as I did squat cleans and burpees. I did this workout at home, so I didn't have dumbbells.

5 rds 41:50
HSPU were toes over bar. KB sub was 70# DB.

m/32/170/5'8"

- sub'd 60lb sandbag instead of 50lb DB

30:45

20kg Db hang squat clean

2 rounds in 21:00 (stoppped by fire alarm!)

Subbed 34 lbs dumbbells, 0.5% incline on treadmill. Full ROM, not hang cleans. 41:40

Could've gone heavier with the db's. Great wod, great reminder of my limitations.

40:46, had to use 25 lb DB instead of the 35lb as called for in pack (20 reps of ea instead of 30), kept falling over backwards, not sure why

25 lb dbs

50:00

as rx'd 9 16 10. 49 min
hr 152/171

M54yo 234

800m
85# barbell squat clean, 30 reps
burpees, 30 reps

3 rounds in 55:38 OUCH!

Power cleans

31.46

WU
53:25
M/49/198#/72"
First unscaled wod after being sick for a week

m/36/5'9/181
CFWU-2. Reg. Slept in - State game on TV night before. Superman. Burgener.
39:36
Runs not bad. Using hips on runs. Sq cleans terrible. Very winded. Burpess not bad until I stopped for a break. Trouble recovering during & after WOD. Wasn't right until around lunch.

Three rounds for time of:
800 meters - on elipical at lvl 15
35 pound Dumbbell squat cleans, 30 reps
30 Burpees

42:10

46:15
55#KB

One round:
Run 800 meters at 1.0 incline
15 15 kg. barbell squat cleans
15 Burpees

Time: 9 min

35 yom. 188 lbs.

This was absolutely brutal.
As rx'd. 55:18

Squat cleans were the hardest by far. Might want to consider using less weight next time.

43:04

31/m/71"/173#/Anytime Fitness: Enterprise, AL

CFWU x3 sub HSPU for dips
Watch didn't start on first round
2nd and 3rd rounds took 27:36 as Rx'd
I estimate a 39 to 40 minute total.

Done at home on driveway.
Swapped 50 pound dumbells for 20kg KettleBells.
36.21.
Hard WOD.

As rxd
db to ground

42:56

sc's were very heavy.. Broken sets of 5 mostly

RIP

25 pound dumbbells

50:00

34:33 scaled to 18 kgs dumbbells.

ran 800m x3
squat clean 50# db - 20, 15
burpees - 20, 15
approx. 20 min

CFWUx3
55:43

50/m/190

In Honor of 1st Lt. Joseph Helton; God Speed.

45:50.

30# dbs

34:20

scaled to two rds w/ 30# DB cleans: 21:28

DB squat cleans are my nemesis.

3 rounds:
.50 mile run
25 45lb dumbbell hang clean (5,5,5,5,5)(6,8,7,4)(10,5)
30 burpee (unbroken)

23:12 09/27/2010

33:41

3 rounds
run 800m
12kg/26lb db sq clns, 20 reps
20 burpees

tough wod. will go for rx'd next time.

This was today's WOD at CrossFit New England.
My time 32:04 with 45lb dumbbells. I wish I had thought to use kettlebells instead of dumbbells.

Scaled and subbed:

Rounds 1 & 2:
Row 1K
38.5 DBSQCL x20
25 Burpees

Round 3:
Row 500m
38.5 DBAQCL x10
25 Burpees

29:57

[29:57]

M/32/5'9"/155

Did this a couple of days ago. Subbed 37.5 lbs dumbbells.

Only did 2 rounds, since I ran out of time.

29:15

45:00

30/m/180/5'9"

Only completed 2 rounds (a smoker of a WO)

With 35lb dumbbells: 28:02

Totally gassed at last set of burpees - light-headed, very high heart rate

Pack was 3 rnds, I did 2 rnds

Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

2 rounds in 37 min, i dont know what happened

50:50. Used 53 pound kettlebells since I didn't have 50 pound dumbbells, which was probably a mistake.

20 reps of DB clean squats @ 50#

28:10

Run 800m
25lbs dumbbell squat cleans (20 reps)
20 Burpees

2 rounds in 35 min, i dont know either bro thanks for the heads up

RIP. best Lt I ever had! Cant wait to knock this one out for you.

Had to cut down reps due to time and energy. Did not want to work out today at all.
Run 800m
15 95lb squat clean
15 burpees
Time: 27:54

110111
36:48 (treadmill, deducted 3:00 transition time from weight room to treadmill)

did 1/2 of everything

24:38

32:58 w/ 95 barbell cleans
37:50 w/ 75 barbell cleans

Today we did this WOD. As a fellow SF member it is always an honor to see WODs that are named after the heros that have died conducting the mission that we are are all to often asked to do. This WOD was one hell of a WOD and am sure resembles everything that LT. Helton was. RIP brother!

Here's a toast...

Deceptively hard WOD. Cleans were brutal. 33:39 RX'd :)

subbed 95 pound barbell squat cleans and rowed 1000 m i/o run 800 m. 42:58. Had to break up 3 rounds into six...or would never have finished. this was really, really tough.

2 rounds, 25# db
28:37