October 21, 2010

Thursday 101021


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).
Post time to comments.


Enlarge image

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Posted by lauren at October 21, 2010 5:00 PM

This one hits home, being from Seattle its sad to see so many local officers killed in action this year. This ones for the local guys

Comment #1 - Posted by: nelso82 at October 20, 2010 5:05 PM

We will do this at CF Legacy soon.

Also, glad to see crossfitters, other than the oft used and promoted elite, highlighted as already having completed this workout!

Comment #2 - Posted by: Brian at October 20, 2010 5:11 PM

Functional with a vest! I will do this work in honor of Officer Brenton. Thank you for your sacrifice. May you be with God.

Comment #3 - Posted by: JD at October 20, 2010 5:17 PM

RIP Officer Brenton.

This WOD felt like a goon squad in BUD/S. Good job to the other athletes that did it. You guys smoked me.

Comment #4 - Posted by: Pat Sherwood at October 20, 2010 5:19 PM

RIP Brenton
This ones for you sir.

Comment #5 - Posted by: Snyder at October 20, 2010 5:26 PM

RIP another good guy.
Here's to hoping the people, police and elected representatives of this great country figures out how to deal with balancing individual rights to bear arms with our collective need for police not to get mowed down for no good reason.

Comment #6 - Posted by: Pär Larsson at October 20, 2010 5:27 PM

I'm going to do an informative speech on CrossFit! I just sent the email to CrossFit customer service for help.

This is going to be a taped 5-7 minute speech for my intro to public speaking class in college! The teacher will post the video on youtube in private and I was going to send the video to CrossFit if they wanted it!



Comment #7 - Posted by: Daniel Krull AKA "Franiel" at October 20, 2010 5:28 PM

7:15-25 lb flak jacket

Comment #8 - Posted by: mfryer at October 20, 2010 5:59 PM


Comment #9 - Posted by: BrianM at October 20, 2010 6:00 PM

Quote from Tim (aka Lumpy): "I like rowing, but Crossfit rowing is like there's a shark chasing you." RIP brother.

Comment #10 - Posted by: TrinityJJM at October 20, 2010 6:08 PM

I kept wondering... does CF ever do bear crawls? It always seemed like a very functional movement to me, and here it is finally. I have no doubt this is gonna be hella hard.

Comment #11 - Posted by: FinnishCraig 5'9"/23/m/150 at October 20, 2010 6:10 PM

I don't know how to take obamacare's comment. Is he suggesting killing police officers as a means to stop big gov?

Comment #12 - Posted by: Kev at October 20, 2010 6:12 PM

Laurie must have been a bear in her previous life. :-P She was superfast on the crawls.
Think there's a lot of strategy involved in this workout. Interesting!

Comment #13 - Posted by: Vincent from Amsterdam at October 20, 2010 6:14 PM

That was an awesome video... loved the slow motion jumps and all 3 athletes were the best. Well done CFSC.

Comment #14 - Posted by: carole at October 20, 2010 6:15 PM

Yesterday, there was a comment/question about professional/amateur in Crossfit.

I've competed as a professional mountain bike racer since 1997. I have received some sponsorship in the form of help aquiring equipment, but have held a full-time job the whole time I raced; using vacation days to travel to races, financed all training and racing expenses, etc. I am very proud of my accomplishments in bike racing even though I never made it to the top level; and live vicariously through my friends who have competed at the World Championship and in the Olympic Games. I understand and appreciate the amount of work they have put in to reach those goals.

There are very few people (men or women) who actually "make a living" exclusively as a bike racer. But it hasn't diminished the desire of many to compete in the professional category.
There are different categories within bike racing, based on experience and skill level: perform well in races, move up in category.

I'm not sure Crossfit is at a point where they need to start having categories. I feel most people, even when in a competitive situation want to first perform at their best, then see where their best scores in relation to others.

I think one of the great things about this forum is to keep track of your personal work and see what others are doing as well.

Just my $.02

Comment #15 - Posted by: Heather Szabo at October 20, 2010 6:19 PM

Thank you so much. The Brenton's are my close friends and part of the core family at CFWS. Thank you so much for honoring Lumpy.

"I like rowing but Crossfit rowing is like having a shark chase you."

Thank you

Comment #16 - Posted by: Zach@CFWS at October 20, 2010 6:41 PM

Yeah, Obamacare's comment is...odd. Of course a run away big government could use police forces to squash public response but it sounds like he is suggesting a drive-by shooting as a means of government resistance. I don't think we're at that point.

Comment #17 - Posted by: Clark (28M/6'8"/225) at October 20, 2010 6:51 PM

Wait for it: "Chris Spealler 4:04 (20lb vest)".

God bless him.

Comment #18 - Posted by: GSkell at October 20, 2010 6:52 PM

Can someone please explain the deal with these burpees? I understand there is going to be form break down during crossfit when things get rough, but a lot of those looked like complete junk. At the very least people should do the push up portion of the burpee instead of just flopping on the ground like a dead fish and then sloping themselves upward towards their 1 cm jump (but with a quick clap) lol. Anyone agree?

Comment #19 - Posted by: Mike S at October 20, 2010 7:08 PM

Crossfit Sri Ram Ashram, India
(All done without vest)

Vijai Raj - 7:31
Bachendra - 11:35
Ravi - 10:45
Rajpal - 9:23
Arvind - 9:08
Gautam - 10:26

Comment #20 - Posted by: rashmi at October 20, 2010 7:11 PM

Bear Crawl - butt up in the air or as low as you can get it, or does it mater?


Comment #21 - Posted by: kent at October 20, 2010 7:21 PM

I think obamacare may have meant that 2nd amendment rights are a necessary safeguard against big government, not that killing police officers is advisable. At least i hope that's what he meant.
RIP Officer Brenton.

Comment #22 - Posted by: ericthered at October 20, 2010 7:39 PM


Comment #23 - Posted by: A. Will at October 20, 2010 8:01 PM

Rest in Peace, Officer Brenton. CrossFit and Seattle remember your service and sacrifice.

Comment #24 - Posted by: TomW at October 20, 2010 8:02 PM

As a police officer in Washington State, 2009 was a terrible year. I would like to remember Ofc. Brenton as well as 4 Officers killed in Lakewood Washington (Sgt. Renninger, Ofc. Griswold, Ofc. Owens, and Ofc. Richards) on 11-29-10. To the many that go down as heroes, we owe them all and big THANK YOU!

Comment #25 - Posted by: Jason at October 20, 2010 8:15 PM

So thrilled to see a WOD dedicated to Tim Brenton. Rest In Peace Brother ... Us, the citizens of Seattle miss you.

Comment #26 - Posted by: Whitney at October 20, 2010 8:27 PM

RIP Brother, this one's for you.

Comment #27 - Posted by: Nathan at October 20, 2010 8:59 PM

Didnt have a vest so i doubled everything.

200m and 6 burpees.


Comment #28 - Posted by: Jonathan Dinh at October 20, 2010 9:08 PM

Dinh is a SAVAGE!!
200m is way more than double 200ft.

Comment #29 - Posted by: Jason at October 20, 2010 9:23 PM

@ #20: "Can someone please explain the deal with these burpees? I understand there is going to be form break down during crossfit when things get rough, but a lot of those looked like complete junk. At the very least people should do the push up portion of the burpee instead of just flopping on the ground like a dead fish and then sloping themselves upward towards their 1 cm jump (but with a quick clap) lol. Anyone agree?"

My understanding is that as long as the chest/hips touch at the bottom and there is a jump/clap (even a 1" jump) at the top, it counts. If you want to do strict, do them.

Comment #30 - Posted by: James at October 20, 2010 9:40 PM

RIP Brenton!

Bear Crawls somehow made me stumble upon the "BEAR" WOD.

When are we going to try that little monster?

Comment #31 - Posted by: joe at October 20, 2010 10:30 PM

I'm having a hard time finding a consistent bear crawl video. some are using kettle bells, others aren't. Does anyone have an "official" video example?

Comment #32 - Posted by: Joe at October 20, 2010 10:33 PM

sorry, I'm a ritard. Just saw the demo video.

Comment #33 - Posted by: Joe at October 20, 2010 10:58 PM

RIP Officer Brenton

This one should be fun in my 35# flak in the moon dust of Afghanistan. I'm gonna get pretty dusty haha. God bless ya'll back home. You don't know what we have in America until you leave for a lil bit.

Semper Fidelis

Comment #34 - Posted by: Josh at October 20, 2010 11:17 PM

RIP Officer Brenton
And blessings to his family for supporting him in his role serving his community.

- side note on the Burpees - I watched some VIDS of a WOD a few days back that included burpees, after watching the VIDS I noticed burpees were not burpees anymore. I did some looking around and it seems that some are promoting burpees as: start from standing, get to the ground as quick as possible, chest and thighs touch the ground, get back up, jump at least 2 inches and clap hands over the head. This is inaccurate for the burpee. It is a modified one - the actual burpee demo is on the main site and it shows it perfectly. I do understand that as the WOD goes on your form will get slightly worse and you will collapse to the ground, but there should be an effort to perform the push up and keep the thighs off the ground. This is one of many athletic movements that I have a love/hate relationship with. This is by NO means dishing on anyone - I truly enjoy this community and respect everyones effort to perform the daily WODS. I'm just a bit OCD about form and technique.

Comment #35 - Posted by: Trevor at October 20, 2010 11:30 PM

@ #20 and #35

You have to do 2 things in a burpee:

1: Be flat out on the ground with thighs and chest touching the floor.

2. Be in the air with hip fully extended while clapping over/behind your head, arms covering the ears (the positioning of the arms during the clap is often different in different places).

How you move between these two positions is up to you.

A strict push-up to get off the ground will not be the fastest approach most of the time - especially if you have to do a lot of burpees.

Comment #36 - Posted by: Tore at October 21, 2010 12:34 AM

you dogged it
done on sidewalk with vest

Comment #37 - Posted by: charbs 25/185 at October 21, 2010 2:55 AM

My 55th officially logged WOD:

RIP Officer Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

As rx'd (w/ SmartVest ~17lbs): 14:10

- HR Avg 168 / HR Max 177
- Exactly 100', measured with tape measure on soccer pitch
- Kept coming up like two feet short and costing myself 3 extra burpees each round!
- Though certainly not the fastest time, I'm finally not embarrassed to post my results!

Comment #38 - Posted by: toddamn m/36/5'8"/155 at October 21, 2010 3:23 AM


Comment #39 - Posted by: Chuck O at October 21, 2010 3:23 AM

@ #36 and FYI #20

Thanks for the input, but sorry, your incorrect about the form, or more likely, whoever taught you the form taught you incorrectly.
A burpee consists of a push up, with thighs off the ground. Its just the way it is. Again, just watch the video on the main page. Ofcourse as the numbers increase and fatigue sets in, form will suffer.
Your correct when you say doing a push up will not yield a faster time, however, your not doing a burpee then, more of an up/down drill like in football practice.
Next time you tackle Filthy 50, try strick form burpees and you will understand why I have such a love/hate relationship with these monsters.
So long as everyone is doing the same form, then times can be compared. It should just be noted that they are doing modified burpees.

Comment #40 - Posted by: Trevor at October 21, 2010 3:26 AM


9:43 (no vest)

15 broad jumps and 6 burpees each round.

Now that I'm posting this it comes to me that I should have done 3 more burpees each round after reaching the 100 feet finish line with the last of 5 broad jumps.
That would have probably added a about minute to my time.

Comment #41 - Posted by: Memuc at October 21, 2010 3:56 AM



Comment #42 - Posted by: cosmo at October 21, 2010 4:00 AM

badass time. well done.

the only question i had was, "if you finish with three broad jumps, should you do burpees after the first 2 jumps next round?"

Comment #43 - Posted by: brendan at October 21, 2010 4:24 AM

You go Trev! It is a shame that people cheat a move just to get a good time. I wish all people would take pride in their technique!

BTW I can't do a proper burpee I just make a note that I had to scale the move when I post the time on B.T.W

Comment #44 - Posted by: Trev Fan at October 21, 2010 4:40 AM



Comment #45 - Posted by: mom to five at October 21, 2010 5:08 AM

10 lb vest, 12:19

Comment #46 - Posted by: Annaminh f/36/5'4"/119 at October 21, 2010 5:18 AM


What part of the burpee can you not do?
Don't sweat the time, just make it intense. So long as your putting your effort into it - good.

Comment #47 - Posted by: Trevor at October 21, 2010 5:28 AM

How very sad that some people are taking this opportunity to make a political point about the second amendment. Why not just stow your petty crap for 30 seconds and show some respect. Is that so hard for your simple minds...

Comment #48 - Posted by: Anon at October 21, 2010 5:29 AM


15:42 No vest

First round with 10lb dumbbells in hand, then realized I wasn't going to last.
I'm not sure why my time is so slow, but perhaps it's because I do strict push-ups in every burpee.

Comment #49 - Posted by: Dan M at October 21, 2010 5:40 AM

As Rx'd, no vest


Comment #50 - Posted by: Jacek at October 21, 2010 5:49 AM



Comment #51 - Posted by: monkeyman at October 21, 2010 5:58 AM

I always thought bear crawls were done with the butt low... I guess I will do it with my butt low, makes it that much harder.

Comment #52 - Posted by: dan m at October 21, 2010 6:00 AM


7:20. No Vest. Wet grass.

Comment #53 - Posted by: mchisam at October 21, 2010 6:09 AM


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

With 20pound vest

didn't stop but once on the secon bear crawl, it cought me by suprise at how much harder the second round was on the crawl stopped once. Then all the crawls were slow, but unbroken.

Burpees were a bump even with a vest, it was only 3 reps.

Jumps were slow and as big as I could get.

No gaming just go. My goal was just to keep at it as fast I could. But broad jumps were slow, hop reset hop. The vest made it just a bit tricky.

Thank you Brenton for your service, God rest your soul and bless your familly.

Comment #54 - Posted by: NikNichols42yo 5'7'' 165lbs at October 21, 2010 6:21 AM

16lb vest, 9:13. 3 sets of burpees per round.

Comment #55 - Posted by: ilya (m/37/6'1''/166) at October 21, 2010 6:24 AM


No vest


Comment #56 - Posted by: Sandi Trixx at October 21, 2010 6:26 AM

As rx'd with 10kg vest


Great WOD, a worthy tribute to a man standing up for those that can't stand up for themselves.

Comment #57 - Posted by: Brian R at October 21, 2010 6:36 AM

What does everyone do in addition to the WODs? (if anything at all). I'm pretty new to crossfit and I'm just trying to get s regime down.

Comment #58 - Posted by: BP at October 21, 2010 6:42 AM



wet grass, early morning, before meals, all the others...

Comment #59 - Posted by: Scotty T (TX) at October 21, 2010 6:59 AM


Comment #60 - Posted by: Linwood Wright at October 21, 2010 7:23 AM


As rx'd but no vest.


Comment #61 - Posted by: nutfam at October 21, 2010 7:30 AM

Male 41/6'1"/240 2nd week back after biceps surgery.
No vest

Ninja CrossFit
Sarasota Florida

Comment #62 - Posted by: Rick Wisotzke at October 21, 2010 7:30 AM

12:34 (20 lb. vest)

Comment #63 - Posted by: SB at October 21, 2010 7:40 AM

8:59 no vest.......

Comment #64 - Posted by: Michel van Grinsven at October 21, 2010 7:43 AM

as rx'd
no vest


Comment #65 - Posted by: ferb44 at October 21, 2010 7:50 AM

no vest

Comment #66 - Posted by: brittk at October 21, 2010 7:59 AM

Fair winds and following seas on your journey, warrior!

Comment #67 - Posted by: Apolloswabbie at October 21, 2010 8:01 AM

As posted. No vest.

Comment #68 - Posted by: Terry at October 21, 2010 8:08 AM

10:48 no vest

Comment #69 - Posted by: jeglit (m/38/6'4"/220) at October 21, 2010 8:09 AM

RIP Brenton, and God bless ur familiy. I commend you for ur selfless service.
I'm starting to get back into crossfit from a long lay off. I'm terribly out of shape now. Lets see how the 2nd day back goes.

Comment #70 - Posted by: JTA at October 21, 2010 8:12 AM

RIP Brenton.

No vest available - 7:37. Followed up with several rounds of Man Makers with 35# DB. Have a great day everybody!

Comment #71 - Posted by: Slav 22/m/5'8"/155 at October 21, 2010 8:16 AM

Fly free soldier, fly free.

20# vest

TIME: 11:29

Comment #72 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F40/130/5'2") at October 21, 2010 8:38 AM

Our thanks for your service, our sorrow for your loss.

15:31 Rx'd w/20# vest

Comment #73 - Posted by: james.patrick [M/48/66"/135] at October 21, 2010 8:45 AM

2010-10-21: 10:23. No vest. 5X20ft. Do the hall next time.

Comment #74 - Posted by: gs at October 21, 2010 8:46 AM

17:15 (30 pound vest) altitude: 3970ft

Comment #75 - Posted by: Ian Phillips at October 21, 2010 8:54 AM

Way to go Montoya. Love the video.

Me... 5:13 no vest

Comment #76 - Posted by: matt at October 21, 2010 8:55 AM

Me - 11:38
Caleb - 12:08
Kala - 13:10
Cari - 15:10

Comment #77 - Posted by: sbx3t at October 21, 2010 8:58 AM

8:39 (No Vest)

Comment #78 - Posted by: Chris Haines at October 21, 2010 9:00 AM

As rxdf

Comment #79 - Posted by: Jonblaze at October 21, 2010 9:02 AM

Nathan "The Bear" Condella


Comment #80 - Posted by: Jamie at October 21, 2010 9:13 AM

To the family of Officer Brenton goes my deepest sympathy. Your loss is tragic. I hope you can find some solace in knowing that your loved one made a difference in the lives of people he touched.

Brenton without a vest 9:47.

rd1 :23/:53 9 burpees
rd2 :41/1:20 6 burpees
rd3 :46/1:25 6 burpees
rd4 :43/1:32 6 burpees
rd5 :43/1:16 6 burpees

Comment #81 - Posted by: Jim D. 50/m/165/5'11" at October 21, 2010 9:32 AM

With a 10lb vest
Thoughts with Officer Brenton and his family!

Comment #82 - Posted by: Krista Colson at October 21, 2010 9:44 AM



with a 20 LB Vest



Comment #83 - Posted by: SANTI at October 21, 2010 9:52 AM

Does anyone have a suggestion for a bear crawl substitution? I have a wrist that got banged up mountain biking and is slowly healing. The pressure on the wrist from the bear crawl will slow down the healing process. I was thinking of doing overhead lunges but I am open to suggestions. Thanks.

Comment #84 - Posted by: dyermaker41 at October 21, 2010 9:52 AM


11:25 no vest

Comment #85 - Posted by: cd at October 21, 2010 9:59 AM

As rx'd, no vest: 8:13

Comment #86 - Posted by: Espinosa m/25/5'11"/165 at October 21, 2010 10:02 AM

12:05 rx'd. can do better.

FWIW, split 100 into thirds with cones to make sure i got the jumps in 15 or less, to avoid the extra burpees by coming in just short. Helped quite a bit.

Comment #87 - Posted by: Brendan at October 21, 2010 10:07 AM

As rxd, 13:25, full bunkers, with helmet, gloves, and scba

Comment #88 - Posted by: Mad Max at October 21, 2010 10:12 AM


As Rx'd with 20# vest - 10:00
Damn cold wont go away, made breathing a little tough. Got winded quick.

RIP Officer Brenton. Fair winds sir. God bless you and your family. Hopefully they caught the coward(s) who are responsible for your death.

Comment #89 - Posted by: WJC at October 21, 2010 10:17 AM

14:33, had to do 50' down and back on patio. Added in 3 burpees at the end of each round, always ended at 3 or 4 jumps.

Comment #90 - Posted by: ScottMacArthur at October 21, 2010 10:28 AM

As RX'd (No vest)


I wish I was tall & had long arms.
Call me T-Rex.

Comment #91 - Posted by: The Anaconda at October 21, 2010 10:29 AM

Thanks for your service Officer Brenton!

For those of you who don't know Kevin, I doubt that him not having your stellar form in burpees has prevented him from seeing great development. As a point of reference, check out this other video of him that was posted on crossfit. http://media.crossfit.com/cf-video/CrossFit_MontoyaCompetitor.wmv

Kevin, keep up the good work. N8 is having his grand opening at Method this Saturday. Would love to have you down if you can make it. 9797E Easter Ave. (Ste. A), Centennial, CO...heck that invite is open to any crossfitter in the area at the time. 10:00 Workout.

Comment #92 - Posted by: Ryan S at October 21, 2010 10:29 AM

RX'ed Time 8:49 (No Vest)

Comment #93 - Posted by: stryder9 M/36/5'8"/155# at October 21, 2010 10:38 AM

10:33.57 as RX'd without vest. Hands went numb 2 minutes in because grass was wet and it was about 37 degrees out!

Comment #94 - Posted by: CollegiateXFit at October 21, 2010 10:41 AM

Didn't use a 20lb. vest, but 3/4 of the course was through a sand volleyball court.


RIP Officer Brenton

Comment #95 - Posted by: Josiah Ertz at October 21, 2010 10:43 AM

9:44 no vest

Comment #96 - Posted by: B-Mo M/33/6'/190 at October 21, 2010 10:45 AM

I'm assuming you must carry over the broad jumps used from the previous round into the next round of broad jumps. That would be 3 burpees for every 5 broad jumps.

Comment #97 - Posted by: pjb at October 21, 2010 10:46 AM

As rx'd, no vest: 7:58

Only did 2 sets of burpees per round as I never needed 3 full sets of broad jumps to make 100 feet. Wondering if this is right or if I should have kept a running tally of broad jumps and done the burpees every 5 jumps even across rounds.

Comment #98 - Posted by: Garth M/28/6'2"/185lbs at October 21, 2010 10:49 AM

9:47 - (no weight vest). Plank pushup burpees with jump and overhead clap.

Great WOD for traveling, just wish I had thought to bring some gloves. It's cold and kind of rocky in this Wisconsin motel parking lot. Lots of looks from the motel staff.

Comment #99 - Posted by: Kelly Moore at October 21, 2010 10:53 AM


As Rx'd
20# Vest
Burpees after "every" 5 BJs

Comment #100 - Posted by: Alan at October 21, 2010 10:56 AM

Bad ass W.O.D. Performed WOD in Miami Fl with 20 lbs Vest + Gas Mask + 92 Degrees at 12 noon
Time: 7:01 RX
RIP Officer Brenton

Comment #101 - Posted by: Vidal Lazo CrossFitKingdom Miami,FL at October 21, 2010 10:56 AM

49 / 181

as rx'd with 20# vest


Comment #102 - Posted by: tom perry at October 21, 2010 10:57 AM

9:56 w/20lb vest.

This was my 3rd workout of the day and I am officially smoked. Thank goodness for a rest day.

RIP Officer Brenton.


Comment #103 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at October 21, 2010 11:00 AM


-no vest 7:21

Comment #104 - Posted by: Dee Grimes at October 21, 2010 11:02 AM

5 rounds:
150 foot bear crawl
150 foot run
150 foot broad jump (3 burpee every 5 broad jump)
150 foot run

15:11 10/21/2010

Comment #105 - Posted by: johnathon in seattle 29/5'8/163 at October 21, 2010 11:08 AM

as rx'd, no vest. PR at 15:11. This was a good one..

Comment #106 - Posted by: preacherman at October 21, 2010 11:11 AM

10:20 with vest
Max thruster wod and hpc/burpee wod prior with 5 min rest +/- before todays wod

Comment #107 - Posted by: JDisch at October 21, 2010 11:44 AM

11 flat

I must say, I got pretty good at those broad jumps in the interest of avoiding burpees.

Comment #108 - Posted by: TRN III at October 21, 2010 11:51 AM

#36/Trevor Burpee Standards

I by no means consider myself as an Elite CrossFitter, however, I did compete in the CrossFit Games Sectionals and Regionals. Burpees were at each contest.

Standard considered of this: Chest and Thighs must touch the ground. Hips must be fully extended with a clap behind your head.

Take what you want from it. That is the standard.

Most CrossFitters do not do an extra training program. Unless training for a specific event or sport, i.e., football, baseball, track, triathlon, surfing, etc.

Comment #109 - Posted by: Phil K at October 21, 2010 11:58 AM


Comment #110 - Posted by: Salisbury Cran at October 21, 2010 12:02 PM

Thank you for your service to your community! You gave the ultimate sacrifice. Your shift is over now, rest easy and watch over your fellow officers! My condolences to your family, friends and fellow officers!

Brian Kay
Toronto Police Service
Toronto, Ontario, Canada

Comment #111 - Posted by: Brian Kay at October 21, 2010 12:07 PM

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
My time 12.39 No vest.

Comment #112 - Posted by: Martin Rodriguez at October 21, 2010 12:16 PM

We did an abbreviated version of this as part of our workout this morning. My wife, our five kids and I work out 5 days a week in our front yard and are loving Crossfit.

I hit a PR today after the Brenton style warm-up - 21 Butterfly kipping pull ups...I am stoked!

Comment #113 - Posted by: Steven at October 21, 2010 12:22 PM

RIP Brenton.

11:38--no vest.

Comment #114 - Posted by: Amykr F/38/5'9"/145 at October 21, 2010 12:24 PM

Did these out in front of the firehouse, way more killer than I expected

15:10 w 36# IBA(deployed in Iraq)


Comment #115 - Posted by: RyanS at October 21, 2010 12:27 PM

RIP Brenton.

Rx'd (20 pound dumbell in a pack) 11:04.

After: 100 1-arm kb snatches, 1 pood, not for time; 100 kb swing-to-goblet squat, 1 pood, not for time.

Comment #116 - Posted by: Kamper M/46/205/74" at October 21, 2010 12:36 PM


Comment #117 - Posted by: mcdontron at October 21, 2010 12:40 PM

as rx'd with 23lbs vest.
fob dwyer afghanistan

Comment #118 - Posted by: matt c at October 21, 2010 12:44 PM

13:14 33lb body armor w/kit no ammo

Camp Dwyer, Afghanistan

Comment #119 - Posted by: Gabriel Wright at October 21, 2010 12:47 PM


as rx: 9:21 ( 20# vest)

Comment #120 - Posted by: jnel at October 21, 2010 12:57 PM


Didn't have a weighted vest.

Comment #121 - Posted by: Kyle at October 21, 2010 1:01 PM

As rx'd 9:20

22lbs of rocks in a backpack.

Comment #122 - Posted by: Jdude at October 21, 2010 1:10 PM

No Vest, 3 rounds.


Comment #123 - Posted by: Sinal at October 21, 2010 1:15 PM

12:10 in the dark @ 5AM.
Sorry for scaring the ladies who got to the track for their morning walk and saw some dark figure crawling around on all fours.

Comment #124 - Posted by: Eddie in PDX M/39/155/5'9 at October 21, 2010 1:17 PM

As rx'd no vest 6 burpees per round

Comment #125 - Posted by: Mike at October 21, 2010 1:28 PM

Did I do something wrong? 24:33 with NO vest. I HATE BEAR CRAWL!!!

RIP Officer

Comment #126 - Posted by: Ashley Westerheide-Eyink at October 21, 2010 1:38 PM

14:04 (no vest)
& it pays off to play basketball :)

Comment #127 - Posted by: em :) at October 21, 2010 1:52 PM

12:25 20lb backpack 25ft turnarounds

Comment #128 - Posted by: BH2 m31/178 at October 21, 2010 1:57 PM

no vest - 8:00

Comment #129 - Posted by: Townsend m/27/5'8"/140 at October 21, 2010 2:03 PM


W/U: skipped.

As Rx (with 20# vest): 8:45.

C/D: skipped.

Done in backyard (53F, 50% humidity) on top of lots of leaves. More challenging than I had expected.

Done in your honor Officer Brenton. RIP.

Comment #130 - Posted by: rjf (Since 07-20-07. WOD no. 893) at October 21, 2010 2:23 PM

With vest, 8:09

Comment #131 - Posted by: Graham Spell at October 21, 2010 2:26 PM

12:08 w/20lb vest. Semi-dry grass with 50' turn-around. My 3-year old thought the jumping was cool.

RIP Brenton.

Comment #132 - Posted by: Brandon (m/5'9"/172) - son of a fallen officer at October 21, 2010 2:36 PM

What a great workout! I do not own a vest, so I ran a mile before and after the workout. I also added 100 singles with the jump rope after each round. I always perform each WOD with high intensity, but I don't keep an accurate time anymore for my WODs, as i am more concerned with spot-on form, but I would have to say my time today was around 30:00.

Comment #133 - Posted by: mike/40/6'3"/210 at October 21, 2010 2:41 PM

12:45, as Rx'd.

Comment #134 - Posted by: Rob at October 21, 2010 3:08 PM

10:40 with 38# vest. Legs are shot....burpees crushed me....pretty sure I blew a record size snot bubble out the nostril...Nothing compared to what our hero did for us. God Bless - R.I.P.

Comment #135 - Posted by: JD at October 21, 2010 3:14 PM

as rx'd - no body armor - 10:13

Comment #136 - Posted by: cnc at October 21, 2010 3:15 PM

R.I.P. "Brenton" and thank you for the WOD!
21:50 was my time today and still sticking with Paleo...no sugar!!
Bear crawls were tougher than I thought and WOD in general was tougher than I thought.
For those Asking if you have to continue doing broad jumps unitl 5 are completed...the WOD jut calls for 100 feet of broad jumps not 3 or 4 sets of 5 broad jumps .Its saying stop every five, do 3 burpees until you reach 100 ft. Besides, depending on how "broad" you are jumping or how short your jumping you might have to do more or less sets of burpees anyway...as long as you do 100 feet you're fine.

Comment #137 - Posted by: Daniel.Laiseca at October 21, 2010 3:17 PM

22:52 (no vest, but 20lbs of extra body weight. I also figured out that if you do really long broad jumps you can get away with one or two fewer sets of burpees. RIP Tim Brenton

Comment #138 - Posted by: Dan Wilcox at October 21, 2010 3:30 PM

As rx'd: 15:32

Comment #139 - Posted by: therozfather. 31/M/195 at October 21, 2010 3:33 PM


Did 150ft. of each exercise.

Time: 12:42

Great WOD, although I did this one around my pool in the back yard and have nice scrape on my forearm from where I almost fell in, haha.

Comment #140 - Posted by: Fido Hinojosa at October 21, 2010 3:37 PM

No weighted vest. Went to the 30 yard line instead of the 33.333333333333...on accident.

Otherwise, as Rx'd.


Comment #141 - Posted by: Baby Face Harry m/24/6'3"/200 at October 21, 2010 3:37 PM

As RX'd without a weight vest:

5 rounds for time:
Bear Crawl 100ft
Standing Broad jump 100ft
3 burpees every 5 jumps


*Didn't have an 100 ft area so did 25ft 4x to =100ft

Comment #142 - Posted by: Jill at October 21, 2010 3:47 PM

Dropped the distance down to 75ft
Flak jacket about 20lbs
Lots of gravel and jagged rocks.

Comment #143 - Posted by: Doc W at October 21, 2010 3:53 PM

10:42 w/20 lb vest....first time working out with a weighted vest...made those burpees suck!

Comment #144 - Posted by: donna mcconnell at October 21, 2010 3:59 PM


9:58 - No Vest

Comment #145 - Posted by: Ben S at October 21, 2010 4:07 PM



Comment #146 - Posted by: Eric at October 21, 2010 4:09 PM

I remember exactly where I was when I heard Tim was murdered. I was sitting in the dark in a patrol car like Tim, just up interstate 5. We all grieve in different ways, but there wasn't a warrior on the road that didn't want to fight the good fight, for Tim, for our selves and for our communities. Glad to see a WOD for Tim.

8:58 rx'd (no vest)

Comment #147 - Posted by: KB at October 21, 2010 4:26 PM

no vest


Comment #148 - Posted by: Ticotexas M/40/69/150 at October 21, 2010 4:27 PM

17.45 w/20 lb vest.

Comment #149 - Posted by: Kyle A. at October 21, 2010 4:34 PM


Comment #150 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at October 21, 2010 5:05 PM

No vest.
Done on a outdoor basketball court.

Comment #151 - Posted by: Nate B. at October 21, 2010 5:06 PM

WU then Birthday WOD:

34 muscle ups for time: 4:07
(Did 30 in 3:06, I think that's a PR)



8:34 with 20# vest

50' down and back


Happy Birthday to me! PR on my last day as a 33 year old.


Comment #152 - Posted by: brian p m/33/5'8-1/2"/168 at October 21, 2010 5:07 PM

No vest
8:20 Rx

Comment #153 - Posted by: ertai/26/5'11''/175 at October 21, 2010 5:09 PM

"Jerry", details there.

Fair winds Officer Brenton.

Comment #154 - Posted by: bingo at October 21, 2010 5:18 PM

14:50 no vest

Comment #155 - Posted by: Jason Crocker at October 21, 2010 5:31 PM

As RX'd (No vest)

My broad jumps were sloppy - I seemed to be having a hard time keeping my legs together.


Comment #156 - Posted by: Andyboy at October 21, 2010 5:41 PM

as rx'd with 20lb vest


Comment #157 - Posted by: Jon-David at October 21, 2010 5:47 PM

8:09 no vest

Comment #158 - Posted by: Ryan R at October 21, 2010 6:08 PM

as rx'd, no vest

22:03 ... quads on fire after 1 round

Comment #159 - Posted by: Callum at October 21, 2010 6:18 PM

22lb vest

Comment #160 - Posted by: nate schrader at October 21, 2010 6:24 PM

As RX'd without vest. Last one and a half rounds were performed backwards. Sweet wod :)

Comment #161 - Posted by: José Riesco III: M/24/5'9"/165 at October 21, 2010 6:28 PM

Time: 19:03.99.

Comment #162 - Posted by: José Riesco III: M/24/5'9"/165 at October 21, 2010 6:28 PM

no vest
The bear crawls were way harder than I thought they would be. But this one was definitely fun.

Comment #163 - Posted by: Magnus 24/5'8"/155 at October 21, 2010 6:38 PM

As rx'd: 10.50

RIP Brenton.

Comment #164 - Posted by: M. Honcho at October 21, 2010 6:39 PM

8:20 no burpees, no vest..forgot


Comment #165 - Posted by: woo at October 21, 2010 6:51 PM

I felt like this was worth a CF.com WOD post

measured 100 ft on google maps. Afterwards I actually measured the distance with a ruler and found out that google maps was right on the money! :)


My Time: 12:44

The reason that I posted this up here was because I got my lil bro to do his first WOD ever!

He does P.E. at school but he's never really worked out like this as far as I know.

He's 12 years old, 4 foot 9 inches, and weighs 70.4 pounds.

I told him he doesn't have to do the whole thing... 1... maybe 2 rounds... but he went ahead and did it RX'D! BEAST!!!

My lil bro's time: 19:33



Comment #166 - Posted by: Daniel Krull AKA "Franiel" at October 21, 2010 7:23 PM

10:13 (20lb Body Armor)

Comment #167 - Posted by: Sgt Holc at October 21, 2010 7:24 PM

Betsy Porter (Brenton): 15:42 no vest

Matty Brenton: lost time but in a 27lb vest

Derek Porter: 18:13 Bunker Gear and SCBA (42 pounds)

Zach: 23:29 Bunks/SCBA/24lb vest (66 pounds)

Thank you

Comment #168 - Posted by: Zach@CFWS at October 21, 2010 7:25 PM

with my son tonight, fun!
14:22 as rx'd

Comment #169 - Posted by: J. Galt at October 21, 2010 7:35 PM

as rx'd with 20lb vest
keeping butt high and legs straighter sucked bad on bear crawl

Comment #170 - Posted by: justaman - liberty,sc at October 21, 2010 7:39 PM


Comment #171 - Posted by: Bill at October 21, 2010 7:54 PM


with 21lb vest

Comment #172 - Posted by: JimL at October 21, 2010 8:02 PM

35# Vest

Semper Fi

Comment #173 - Posted by: Josh at October 21, 2010 8:05 PM

Rx'd - 15:32

RIP Officer Brenton

Comment #174 - Posted by: Arclite M/36/165lbs at October 21, 2010 8:17 PM

9:18 sans vest today @ Concord Crossfit. I'll have to try this WOD again with a vest, whenever we get one fitted for women!

Comment #175 - Posted by: Alison at October 21, 2010 8:17 PM

I went into my office, grabbed my IOTV and a 15" ruler. Then I went to the back of the office and measured a one block of the these metal pads (4'x4') used in Kuwait as sidewalks & basketball courts. Then I counted 25 blocks to make 100', there is not a single slab of pavement here. I then completed Brenton as Rx'd in 15:56, my goal was to beat Sherwood, I did not.

Much harder than I thought, it had me gasping for air and people walking by gave weird looks.

Comment #176 - Posted by: Allan Jackman at October 21, 2010 8:19 PM


W/24# vest

Comment #177 - Posted by: Jeff I 28/6'4"/195 at October 21, 2010 8:43 PM

Didn't use a vest/ 14:47

Comment #178 - Posted by: thinlizzie at October 21, 2010 8:46 PM

RIP Officer Brenton.

16:10 as RX'ed.

Comment #179 - Posted by: Chad at October 21, 2010 9:21 PM


It was worse than I expected. The bear crawl is surprisingly tiring... I had pretty terrible form on the burpees.

RIP Office Brenton. Thanks for a great workout.

Comment #180 - Posted by: govervich at October 21, 2010 9:48 PM

8:41 w/20lb vest
wife 9:50 no vest but still impressive.

Comment #181 - Posted by: Gio at October 22, 2010 12:54 AM

13:27. 25lbs pack-plank pushups burpees with jump and clap

Comment #182 - Posted by: mike d 148 5'7" 35 at October 22, 2010 3:57 AM

6:50 with a 18 lbs diving belt. regards from Portugal

Comment #183 - Posted by: Diogo Henriques at October 22, 2010 4:32 AM

13:23 no vest


Comment #184 - Posted by: Toby D at October 22, 2010 4:38 AM

(25# vest)Time:10:28

Comment #185 - Posted by: Tim Fenton at October 22, 2010 5:31 AM



Comment #186 - Posted by: Matt Laney at October 22, 2010 5:33 AM

RIP Officer Brenton God bless

No vest, otherwise as Rx'd


Comment #187 - Posted by: tdhalls at October 22, 2010 5:44 AM



no vest, otherwise as rx'd


Comment #188 - Posted by: Adam Hamm at October 22, 2010 6:26 AM

hmmm ? I guess I should have read this closer.

I did 100 meters
however, since it kicked my butt I only did 3 rounds

wow,was that tough !


Comment #189 - Posted by: Pokey at October 22, 2010 6:56 AM


Did it on a rainy night in the Mastick Woods parking lot...a ranger came through just as I was finishing a bear crawl...he slowed way down and watched for a second I'm sure he probably thought I'd lost my mind

Subtracted 15 seconds for the lag time between starting the iphone stopwatch and getting going and then getting my soaking wet gloves off and stopping it

Comment #190 - Posted by: Cleveland at October 22, 2010 7:19 AM


Comment #191 - Posted by: Xman at October 22, 2010 7:23 AM


6:21 w/o weight.

A weighted vest or body armor would sure have slowed me down. Just kept moving, making sure to get the 100 ft. completed in less than 15 jumps.

R.I.P. Officer Brenton

Comment #192 - Posted by: BTS at October 22, 2010 7:30 AM


Absolutely no warm up. Just walked out on a field, in the rain, walked off 100 feet in the dark and went. Did it at the end of shift, in uniform with duty belt (including all the toys) and in bike shoes.


RIP, Officer Brenton. I wish you could know how hard everyone here worked, and how bad we all wanted to be the one that found the degenerate coward that did this. By all accounts, you would have been proud of your trainee and your Department. They did great police work.

Scott Andresen
King County Sheriff's Office

Comment #193 - Posted by: Scott Andresen at October 22, 2010 8:07 AM

12:32 with a 20# medicine ball in a back pack on the bear crawls.

Comment #194 - Posted by: EmilX at October 22, 2010 8:48 AM


No vest


Comment #195 - Posted by: Wayne at October 22, 2010 8:54 AM


20# weight vest


Comment #196 - Posted by: upstatesooner at October 22, 2010 9:37 AM

No vest

Jordan K: 7:25
Jordan D (M/23/175/6'2"): 8:15
Devon K: 8:57

Comment #197 - Posted by: Jordan D. at October 22, 2010 9:51 AM

11:31 w/ 20 pound assault pack, but I miscalculated the distance for each round and went 123 feet there on the crawls and back on the jumps and burpees. So after I finished(I actually loved this WOD), I recalculated the feet and did 2 more rounds, the first extra round split at 1:44, and the second extra round finished at 1:31, at a true 100 foot length. This WOD was completed on the American River Trail, near Folsom Lake. The bikers didn't mind. Alas, I don't mind doing extra work on the hero WODs. I ran 4 miles with my assault pack afterwards. It was a good fall evening.

Comment #198 - Posted by: james at October 22, 2010 10:37 AM

As rx'd
no vest



Comment #199 - Posted by: gym.momma at October 22, 2010 12:10 PM

wo vest= 11:03

Comment #200 - Posted by: Kevin McClellan 49/M/195 at October 22, 2010 12:18 PM

No vest. Correctly measured 100'.


I have learned that all new CrossFit workouts that look easy are harder then expected. This was no exception. Battling upper respiratory thing, breathing less then idea.

I highly recommend buying a wheel measure tool if you are laying out W.O.D.s at home or for your box. I got mine at Home Depot for about $50.00. It will last forever and I now have exactly measure running courses and can mark 100" in the park or on the sidewalk easily.

CrossFit Fortis
Glendale, AZ

Comment #201 - Posted by: Brendan M/42/5'11"/180 at October 22, 2010 12:21 PM

as rx'd:


Comment #202 - Posted by: Ken Mitchell at October 22, 2010 1:56 PM

Approx 15 minutes with two 10# db's in hands for jump and burpees...back and forth across my work gym floor 5x's for each 100 foot haha

pokey that's good stuff.

Comment #203 - Posted by: DavisBenDavis at October 22, 2010 2:24 PM

35 yom 205 bwt

amrap in 12 of
5 pullups
10 pushups
15 double unders
12 rds +5 +10

thruster singles

Comment #204 - Posted by: brian t at October 22, 2010 2:47 PM


Comment #205 - Posted by: EJ at October 22, 2010 3:32 PM

15:02 - As Rx'd, in my backyard, no vest. M/25/5'9

New to crossfit and I have to say it is awesome! I get extra pumped for the hero wods. Definitely enjoy it more than just lifting and getting/feeling fat. I hope to join a CF gym in MD when I start working. RIP Officer Brenton.

Comment #206 - Posted by: Mehrban at October 22, 2010 3:48 PM

RIP Officer Brenton

My thoughts go out to Brenton's family.

Comment #207 - Posted by: brian p m/33/5'8-1/2"/168 at October 22, 2010 4:54 PM

tried this today at the park no vest. 9:54 for me 9:17 for Tom. A little discouraged at how slow we are compared to everyone else our age and older! (2 mid 20s males)

Comment #208 - Posted by: Pete and Tom at October 22, 2010 4:58 PM

12:33 no vest

Avg HR 179, peak 189, in a light drizzle in Aptos, CA. Nice job Jim D. and well said.

Thank you Officer Brenton.

Comment #209 - Posted by: mas 53/M/152 at October 22, 2010 5:02 PM

Found out the hard way for my feet that this was not something to do in vibrams, 14:34

Comment #210 - Posted by: JMPS at October 22, 2010 5:15 PM


My condolences to the Brenton family. I am truly very sorry for your loss.


Very clearly I was short of 100 feet. I thought the distance I was working with was almost exactly 30 meters but now having looked at the times and watching the videos again, I was obviously three or four broad jumps short of the right length. That's a lot of missed work on every round.

More better faster

Comment #211 - Posted by: Marty at October 22, 2010 5:34 PM


Comment #212 - Posted by: myles456 at October 22, 2010 5:42 PM


9:30 no vest

Thank you for your service and your sacrifice.

Comment #213 - Posted by: chris137 at October 22, 2010 5:59 PM

10:08 on app. floor at work. no vest

Comment #214 - Posted by: jef at October 22, 2010 6:31 PM

12:16 with 20# vest

Comment #215 - Posted by: Troy at October 22, 2010 6:52 PM

12:29 (no vest; I tried to do the bear crawls w/out bending my knees, then double checked the video and saw that bending the knees was alright. It really burned in the hamstrings)

Comment #216 - Posted by: B. Rhaly at October 22, 2010 6:58 PM

Squats 5x5
Press 5x5

used 2 - 10# plates in a back pack.

rd1: 2:49.3/ 9 burpees
rd2: 8:46.43/ 9 burpees
rd3: 15:09.48/ 9 bupees
rd4: 22:15.37 / 9 burpees
rd5: 29:09.78 / 9 burpees
Score 29:09.78

Cash out: Hollow rocks 3x10

Comment #217 - Posted by: Jeff_Roddy/m50yo/195/71" at October 22, 2010 7:05 PM

only had ankle weights - tied them around waist (7.5lbs total)

Comment #218 - Posted by: kfed at October 22, 2010 7:45 PM

only had ankle wieghts - tied them to waist (7.5lbs total)

Comment #219 - Posted by: kfed at October 22, 2010 7:47 PM


Comment #220 - Posted by: flyingfleet at October 22, 2010 8:29 PM

as rx'd w/20lb vest

as a police officer myself, this WOD really hit home. i remember talking about ofc. Brenton in briefing after the shooting happened.

Eternal rest grant unto him, O Lord, and let perpetual light shine upon him. May his soul and the souls of all the faithful departed, through the mercy of God, rest in peace.

Comment #221 - Posted by: Eamon at October 22, 2010 10:15 PM

sub'd with PRT

Comment #222 - Posted by: greg 6'3"/210/38 at October 23, 2010 4:17 AM


thanks for the info on the burpee standard at the sectionals and games. i am not doubting that at all, however, again, those are modified burpees, i am not saying they aren't hard, or weak or any of the such, i was simply making an observation that people have been doing a modified burpee and calling it a burpee. if crossfit wants to do modified burpees instead of full burpees, then thats cool, but call it as such. its the same as saying i am going to do pull ups, except you do kipping pull ups....there is a difference. thats all, no harm no fowl, so long as everyones on the same page. if i did 20 pullups and you did 20 kipping, you would have a much faster time, as expected. i wasnt trying to argue about the procedures of a burpee, it is what it is.

the reason i started this topic was because i had people (military backgrounds) coming up to me saying that the times posted on here were so much faster then their times (and i know these guys are machines at working out) so i laughed and said suck it up and get faster then. but then i thought about it wanting to see if i could learn some more from the videos and i watched a few of them....my guys were doing full burpees and the video showed modified ones. So there was my answer...simple...we were doing slightly different forms, which greatly effect overall time. especially when trying to compare your time to another persons.

by the way, congrats on competitions.

Comment #223 - Posted by: Trevor at October 23, 2010 5:04 AM


Comment #224 - Posted by: Mik at October 23, 2010 5:17 AM

No vest, 7:24. Did in a gym, probably closer to 90 ft.

Comment #225 - Posted by: Seigs at October 23, 2010 5:19 AM

15:19 as Rx'd with 20 lb vest

Comment #226 - Posted by: Tyler Scott at October 23, 2010 6:13 AM

10:58 no vest

Comment #227 - Posted by: beemer (f/39/5'4"/125) at October 23, 2010 7:35 AM

as rx'd

Comment #228 - Posted by: marty c m/47/6'/240 at October 23, 2010 7:41 AM

No vest
As RX'd 5:35

Comment #229 - Posted by: Chris B. 18/145/5'7" at October 23, 2010 9:00 AM

15:16, done while wearing a Modular Tactival Vest to include front/rear and side small arms protective inserts. total weight of vest 39LBS.
wow did it suck.

Comment #230 - Posted by: filthySanchez at October 23, 2010 9:16 AM

crawls uphill, jumps downhill
on vacation, couldn't find any flat areas

Comment #231 - Posted by: Jette 41/M/5'11"/175 at October 23, 2010 10:07 AM

13:19 w/ #20 vest.

RIP Officer Brenton

Comment #232 - Posted by: Shane Jensen (M/23/5'11"/185) at October 23, 2010 10:42 AM

As rx'd, 9:58 (20 lb backpack).

This was tough, but I liked it. Felt like I was preparing for the camping trip from Hel l. The backpack rode up when I bear crawled, pressing on my head so that I could only look at the ground - this was probably for the best, as I didn't really want to know how much further I had to go. Pace was pretty consistently 2 minutes per round. I was about 15 seconds behind entering round 5, but was able to make up the time. Shoulders and hip flexors very fatigued. Total of 33 (slow and very ugly) burpees.

Comment #233 - Posted by: Mel 37m/5'10"/175 at October 23, 2010 11:10 AM

7:43A fun little wod!

Half a mile jog before. Post, did some GHD sit ups, and a slow jog back to the office

Comment #234 - Posted by: Wyatt22 at October 23, 2010 11:22 AM

@224 whats a full burpee? I would do the "full" motion if its much different but I had no idea we were doing it "wrong"?

Comment #235 - Posted by: pete at October 23, 2010 12:31 PM


Comment #236 - Posted by: Libbie at October 23, 2010 3:05 PM

Thanks for honoring Tim in this way. Tim was my training partner in the police academy during mock scenes back in 97 when we were both recuits, class of the fighting frogs "never give up". He was a good man. Stay safe brother and sisters.

Comment #237 - Posted by: keith tyler at October 23, 2010 4:58 PM

Done on 21 Oct. No vest.

Comment #238 - Posted by: Thatcher M/43/5'10"/200 at October 23, 2010 6:04 PM

13:58 (no vest, substituted 1:1 burpee to broad jump)

Comment #239 - Posted by: sh/m/31/5'11"/245 at October 24, 2010 12:08 AM

@ #236

Your not doing anything wrong. There in lies the heartache that I seem to have started.
You can watch the demo video of a burpee on the main site. A burpee is: from squat stance, place hands on the floor, kick both feet back, perform a pushup, bring both feet back to squat position at the same time, then explode up into a jump with hands above the head, as high as you can.

There is no arguing or debating this, I didn't make it up, it is a Burpee.

Some Crossfitters are doing a modified burpee...they place their hands the same and kick back the feet, then instead of doing a push up, they put their chest and thighs to the ground. So when you initially jump back, don't hold yourself up in the plank position, just drop to the ground fully(both chest and thighs must touch the ground), than get your feet back to the squat position and jump up, most say that its ok as long as the feet leave the ground, others recommend at least two inches, and clap your hands together over your head.

Both of these are great exercises. Both will tax your body without doubt. However, a burpee will take more time then a modified one and will tax your legs much more. So depending on your other modalities and time objective, you can choose either one.

My sole reason of bringing this up, was that athletes were doing 2 different exercises and comparing time. It's like comparing apples and oranges, you can eat them both, but they are different colors. Just facts bro.

Comment #240 - Posted by: Trevor at October 24, 2010 12:31 AM

Ok thanks, I didn't realize some people weren't doing a pushup.

Comment #241 - Posted by: Pete at October 24, 2010 12:34 AM

Don't have a vest


Comment #242 - Posted by: amped 36/M/195/6' at October 24, 2010 7:01 AM

CFWU x 3

Man this was hard; grrrrr

Comment #243 - Posted by: F15E_WSO_M/48/6'/175 at October 24, 2010 10:15 AM

31 yom, 190 lbs

16:18 with vest

Comment #244 - Posted by: Jeff Weltmer at October 24, 2010 1:00 PM

No vest
A little short of 100 ft

Comment #245 - Posted by: Zim at October 24, 2010 2:05 PM

M/25/160 GregAWU

20lb Vest

I did burpees every 5 jumps, meaning if I ended the round on jump #3, the next round would start counting at #4. Full burpees (push-up at bottom, clap at top) as much as I could muster.


Comment #246 - Posted by: Y. Zhou at October 24, 2010 3:15 PM

Tougher than I expected. Then again, it was a long weekend...

as rx'd, no vest

Legs were shot from heavy squats and Tabata This the day before. Really tried to maximize broad jumps. Next time I will just speed through it and take the burpee punishment...

Comment #247 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at October 24, 2010 4:45 PM

100ft. was estimated and likely a little longer.

Comment #248 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at October 24, 2010 4:46 PM

Last notes: also focused on keeping hips low and back flat, the ?correct? way of doing bear crawls according to some videos. May have slowed me down a bit. (33 long strides for 100 ft. )

Comment #249 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at October 24, 2010 4:49 PM

As rx'd


Comment #250 - Posted by: BPemberton at October 24, 2010 5:27 PM


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet


Comment #251 - Posted by: Louis Herrera 51 70" 178 at October 24, 2010 9:24 PM

no vest
90 feet

Comment #252 - Posted by: Brian R 48/6'2/185 at October 24, 2010 9:53 PM

Chris: 8:30
Jen: 9:06
Gunnar: 11:17 (w/vest)
Ryan: 11:57
Paul: 12:19 (w/vest)
Lauren: 12:30

Comment #253 - Posted by: jenniferg at October 25, 2010 7:09 AM

I just realized I messed this one up, just a little bit. I even watched the videos of this and still messed it up.

Brenton with no vest but 5 burpees instead of three per five broad jumps.


Comment #254 - Posted by: Shane/32/6/190 at October 25, 2010 9:12 AM

10:45 w/ vest (96 foot basketball court)

Comment #255 - Posted by: Brian / 29 / 6'2 / 197 at October 25, 2010 9:51 AM


As rx'd:


Comment #256 - Posted by: Richie D. at October 25, 2010 12:17 PM

9:24 as Rx'd. No 20lb vest.

Comment #257 - Posted by: blaine vigilante m/33/190/5'9" at October 25, 2010 1:36 PM

12:37 no vest (6 rounds on 83ft course)

Comment #258 - Posted by: GU997 M/41/185/5'10" at October 25, 2010 1:58 PM

No Vest

No Vest


Comment #259 - Posted by: Jeremy A. Olive at October 25, 2010 3:23 PM

15:25 (No Vest)

Comment #260 - Posted by: bethany vigilante f/33/125/5'4" at October 25, 2010 3:44 PM

As rxd

With 20lb vest


Comment #261 - Posted by: al deezy at October 25, 2010 3:53 PM

no vest


a real gut check

Comment #262 - Posted by: bronson harrison - fresno at October 25, 2010 5:42 PM

As Rx'd.

"Mrs. Wobbly"
With 22# vest. Rest as Rx'd.

Comment #263 - Posted by: Miyagi 30/m/164.2# at October 25, 2010 5:49 PM

had the vest but forgot the burpees. 5:21 I worked out with some 10 year olds without vests and they crushed me. One almost 1 minute ahead of me.

Comment #264 - Posted by: chewuchjeff 37/5'9"/193 at October 25, 2010 6:35 PM


"Brenton" as Rx'd

Rd 1 - 2:11
Rd 2 - 2:55
Rd 3 - 3:48
Rd 4 - 4:07
Rd 5 - 3:59

Comment #265 - Posted by: Bill Gibson at October 25, 2010 10:09 PM

With 20# vest. Rest as Rx'd.

"Mrs. Wobbly"
With 22# vest. Rest as Rx'd.

Comment #266 - Posted by: Miyagi 30/m/164.2# at October 26, 2010 4:44 AM


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

done 10 26 10
13:49 as rx'd

Comment #267 - Posted by: chilegringo/M/42/6'200 at October 26, 2010 7:23 AM

4 rounds w/ 40# plate carrier no burpees: 16:30 rest as rx'd
Cooldown: fighting off symptoms of stroke
smoke Marb Lite
cough up Afghan dirt/bile

Comment #268 - Posted by: Ian at October 26, 2010 12:05 PM


2x lengths of the room each time

Comment #269 - Posted by: JT at October 26, 2010 12:19 PM

-Back/forth room @ gym...approx 100 FT.
-as rx'd x 5, no vest

Comment #270 - Posted by: 31DR72 at October 26, 2010 2:45 PM

M/ 36/ 132 lbs/ 5'-6"
As Rx: (with 20 lb vest) about 10:30
Good WOD... fun..
I did this in a gym.. this would be sooo much more fun on a grassy field or a football field like I saw in the videos. I was pretty happy and surprised at how the bear crawl/ walk felt in my hams. Good WOD.

Comment #271 - Posted by: Anton at October 26, 2010 5:15 PM


As Rx'd with 20# vest: 9:31

burpees were a nice touch.

Comment #272 - Posted by: Victor O. at October 26, 2010 7:42 PM


No vest
bear crawl 180'
standing broad-jump 180'
3 burpees every 5 jumps
time 14:42

Comment #273 - Posted by: Butch Shaffer at October 27, 2010 5:37 AM

14:35 (no vest)
Much harder than reading it on the board...

Comment #274 - Posted by: Kaiman at October 27, 2010 7:42 AM


Comment #275 - Posted by: blades at October 27, 2010 3:41 PM

M54yo 227


Got ‘em, but they felt heavy after yesterday’s wo (front squats 135#). Worried about getting up with these, the press wasn’t too bad though.

Comment #276 - Posted by: do_b330 at October 27, 2010 5:09 PM

kristy 12:43 3 rounds
ryan 19:00 5 rounds. 20 pound vest for 3
mike 21:00 5 rounds 20 pound vest for 2

Comment #277 - Posted by: ryan k at October 27, 2010 5:28 PM


19lb vest


just kept tellin myself that the weight vest is much more comfortable than a ruck

Comment #278 - Posted by: cleverhandz at October 28, 2010 11:17 AM

35 yom. 192

No vest

Comment #279 - Posted by: kgw at October 28, 2010 12:20 PM

as rx'd, 9.17

before F/S ,not the smartest,before this one ,after rdl's and Sn.sore all over.

Comment #280 - Posted by: Peter Keenan Scotland at October 28, 2010 12:28 PM

16:51 no vest. bear crawls downhill, broad jumps/burpees uphill
Officer Brenton rest in peace. May God welcome you and comfort your family and friends.

Comment #281 - Posted by: RB at October 28, 2010 2:10 PM


Comment #282 - Posted by: demko at October 28, 2010 3:11 PM


As rx'd (no vest)


Second wod of the day.

Comment #283 - Posted by: LMD_Mike at October 28, 2010 4:22 PM

22 minutes (lp?)

Comment #284 - Posted by: JoshuaM M/28/73"/170# 100210 at October 28, 2010 8:49 PM

no vest

fun one.

Comment #285 - Posted by: schinizel/m/32/5'8/150 at October 29, 2010 10:11 AM

13:44, no vest.

Comment #286 - Posted by: George Hernandez (of Chicago) at October 29, 2010 1:08 PM

jordan 7:32 no vest
b. 12:24 no vest
tiff 18:24 no vest
kells 14:32
mom 12:50

Comment #287 - Posted by: b. at October 30, 2010 9:33 AM

jordan 7:32
b. 12:24
tiff 18:24
kells 14:32
mom 12:50

Comment #288 - Posted by: b. at October 30, 2010 9:48 AM


Comment #289 - Posted by: Dexter 18/6'0"/145 at October 30, 2010 11:23 AM

10:00 rx. 20 pound vest.

Comment #290 - Posted by: hillmanb at October 30, 2010 2:57 PM

10:00 rx. 20 pound vest.

Comment #291 - Posted by: hillmanb at October 30, 2010 2:59 PM

10:00 rx. 20 pound vest.

Comment #292 - Posted by: hillmanb at October 30, 2010 3:00 PM


Comment #293 - Posted by: dcyn at October 31, 2010 12:39 PM

@ Stopped at 3 rounds. Went upstairs. Saw it was 5. Continued clock then and completed 5.
@ No vest.

Comment #294 - Posted by: dandanimal at November 1, 2010 8:31 AM

CFWU-3. Reg. Superman. Burgener. DU.
17:16 w/vest.
Disapp w/ time overall. Spent too much time messing w/vest on bear crawls. Kept coming up in front. Too much time trying to rebuckle. Broad jumps & burpees not bad. Good rhythm on sets of 5 broad jumps. To work hamstrings more, try staying on heels for bear crawls.

Comment #295 - Posted by: jrm at November 1, 2010 7:24 PM


Comment #296 - Posted by: dsm19 / 31 / 6'0 / 210 at November 2, 2010 8:48 AM


Comment #297 - Posted by: bookworm at November 2, 2010 6:27 PM

23:30 w/ 20lb vest. really hurt. loved it.


Comment #298 - Posted by: kevin o at November 2, 2010 7:41 PM

14min no vest

Comment #299 - Posted by: Abe at November 3, 2010 1:12 PM


Comment #300 - Posted by: Bphantom at November 4, 2010 8:09 AM

Warmup: PW practice
At Castle ice.

Comment #301 - Posted by: Doug at November 4, 2010 12:57 PM

12:29 w/ 20# vest

Comment #302 - Posted by: MoGreene at November 7, 2010 7:26 AM

13:38 No vest

Comment #303 - Posted by: Ukkrew at November 8, 2010 10:10 AM

3 rounds for time:

15 pullups
20 KB swings (1.5 pood)
20 double unders
2 rope climbs (no legs)


Comment #304 - Posted by: MNinKC at November 16, 2010 4:00 PM

Lefty: 19:47 - 8 rounds (i messed up haha)
Ryan: 8:09
Mikey: 9:11
Renee: 11:08
Steph: 11:34
Amanda: 11:49

Comment #305 - Posted by: BFCC at November 18, 2010 7:19 PM

7:50 - no vest
great wod

Comment #306 - Posted by: TROY at November 27, 2010 4:47 AM


7:45 no vest

Comment #307 - Posted by: Antun Karlovac at November 27, 2010 9:31 AM


no vest. try and find a belt next time.

Comment #308 - Posted by: zenoperegrinus at December 2, 2010 12:06 PM


no vest. try and find a belt next time.

Comment #309 - Posted by: zenoperegrinus at December 2, 2010 12:07 PM

Jeff @ 2.0
50' out and back
20# vest

Comment #310 - Posted by: Jeff & Charity @ CF Snohomish at December 18, 2010 12:38 PM

9:47 as RX'd

Comment #311 - Posted by: Owen Sheppard at May 15, 2011 7:01 PM

12:35 w/ 20lb vest

Gloves next time I do this on a tennis court, I'm missing the skin on the tips of most of my fingers.


Comment #312 - Posted by: Chuck at May 17, 2011 7:19 AM

as rx'd: 9:32 PR

Comment #313 - Posted by: Laney 27/m/5'8"/152 at June 30, 2011 3:40 PM

In Frankenthal, Germany on a German soccer field?!

75 paces down and 75 back approx 150'

5 rnds, no vest in 17:47

WU was 1.5km run to fields, run 400m in 1:27, rest a few mins then WOD
CD was walk 400m, run 400m 1:17, rest 5min, 400m 1:27, walk 400m, run 1.5km home, stretch at hotel

Comment #314 - Posted by: brian p m/35/5'8"/171 at May 22, 2012 9:18 AM

As rx'd 13:40

Comment #315 - Posted by: Xfit_Newbie at June 30, 2012 12:36 PM

11:29 as rx'd
I had to turn around twice as many times(do to the space I was in), which slowed me down a bit.

Comment #316 - Posted by: magnus at July 1, 2012 11:49 AM

6:59 no vest

Comment #317 - Posted by: leibc2 at July 4, 2012 9:17 AM

I completely forgot to start my timer. Also, did 5 burpees for every 5 broad jumps, no vest. Looking back at my playlist of songs, I estimate a little over 12 mins for my work out, but that is not accurate.

Comment #318 - Posted by: Randy W. at September 27, 2012 11:28 AM

10:00 Rx, no vest. A lot harder than it sounds ( as usual)

Comment #319 - Posted by: Kevin S. at October 3, 2013 7:33 PM

11:00, no vest

Comment #320 - Posted by: William M. at April 10, 2014 9:25 AM

36:08 & 38:44. Good job!

Comment #321 - Posted by: Keith at August 21, 2015 5:32 AM
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