November 30, 2010

Tuesday 101130


10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Karianne Dickson 28:33 (65lb squat, 95lb carry), Kristan Clever 33:44 (65lb squat, 95lb carry), Kevin Montoya 39:38.
Post time to comments.


Enlarge image

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

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

Posted by lauren at November 30, 2010 5:00 PM


Comment #1 - Posted by: Drew at November 29, 2010 5:02 PM


Comment #2 - Posted by: Pat Sherwood at November 29, 2010 5:03 PM

RIP sir.

Comment #3 - Posted by: Aaron Arehart at November 29, 2010 5:05 PM

RIP J.P. we miss you and you are never far from our minds!

Comment #4 - Posted by: Andrea at November 29, 2010 5:09 PM


Comment #5 - Posted by: ben at November 29, 2010 5:17 PM

RIP...J.P. you will never be forgotten! This WOD will get more of my heart than any other WOD has!!

Comment #6 - Posted by: Angela at November 29, 2010 5:17 PM

What's a good sub for rope climbs?

Comment #7 - Posted by: Reh - STL at November 29, 2010 5:19 PM

RIP Capt. Thompson, will take a whack at this meat grinder... it's sure to be a lot less brutal than a ground war in central Asia but that's not saying much...

Comment #8 - Posted by: Tim T at November 29, 2010 5:22 PM

Yee Gods! 290 weighted squats! That's a hero WOD alright.

Comment #9 - Posted by: working on IT at November 29, 2010 5:23 PM


Comment #10 - Posted by: JD at November 29, 2010 5:23 PM

RIP you are not forgotten

Comment #11 - Posted by: zakk at November 29, 2010 5:55 PM

rip warrior

Comment #12 - Posted by: matt at November 29, 2010 5:55 PM

rip warrior

Comment #13 - Posted by: matt at November 29, 2010 5:56 PM

Captain David Thompson's sister is going to be at Lee Summit CrossFit in Lee Summit Missouri tomorrow for the 1730 hrs group WOD to see CrossFit Athletes complete this WOD to honor her brother. If you are in the Kansas City area it would be great to see a big turn out to show support and honor a fallen hero. RIP Capt. David Thompson. Thank you for making the ultimate sacrifice to support our FREEDOM!!!!!

Comment #14 - Posted by: William Hewitt M/34/507/157 at November 29, 2010 6:02 PM

I really wish my gym had a rope...

Comment #15 - Posted by: ALX at November 29, 2010 6:10 PM

So, is this as insane as I think?
Am I supposed to have 2- 135lb barbells; one in each hand for the farmers carry?
Or, 135lbs on my shoulders (back squat style).
It does say barbell(s).

Comment #16 - Posted by: Benjamin at November 29, 2010 6:12 PM

RIP - It's a sad day and one hell of a WOD for a memorial. Let's go to work!

Comment #17 - Posted by: Prout at November 29, 2010 6:13 PM

This probably won't happen at my box tomorrow, but it will and in your honor!

Comment #18 - Posted by: Steven M. Platek, Ph.D. at November 29, 2010 6:26 PM

wondered why 29 reps then noticed the date

Comment #19 - Posted by: bob at November 29, 2010 6:27 PM

2 135lbs barbells for walk? Thanks for clarification

Comment #20 - Posted by: mike d 148 5'7" 35 at November 29, 2010 6:32 PM

is it supposed to be 100 meters? it just seems like kevin is going a lot farther than 10 meters in the demo.

Comment #21 - Posted by: Jon at November 29, 2010 6:35 PM

"Thompson" as Rx'ed except:
no sit down start
270 lb single bar carry


Comment #22 - Posted by: Quinn McCutchen M/41/150/5'10" at November 29, 2010 6:36 PM


Comment #23 - Posted by: pfeif-a-life at November 29, 2010 6:37 PM

Mike D:

Yes two barbells @ 135each. Good luck!

Comment #24 - Posted by: Ben in Xiamen at November 29, 2010 6:42 PM

You will be missed Sir, Rest In Peace. Looking forward to this WOD

Comment #25 - Posted by: Sean C at November 29, 2010 7:43 PM

As RX'ed:


New PR.

Comment #26 - Posted by: jose Carnish at November 29, 2010 7:49 PM

RIP..2 BB's @135# or split the weight?

Comment #27 - Posted by: KnSTL at November 29, 2010 7:52 PM

RIP brother.

Comment #28 - Posted by: Don Clarkson at November 29, 2010 8:07 PM

Kevin M:

Mad respect for your dedication and all-around awesome demo vids. One thing I noticed watching your "Thompson" video is that when squatting, your weight tends to shift off your heels once you get fatigued, slightly moreso on the right side. Just something to watch for, stay on those heels man. Keep up the good work!

Comment #29 - Posted by: jacobg at November 29, 2010 8:16 PM

RIP and condolences to his friend and family.

When it says the climbs are started from the seated position, does that mean you continue the L-rope climb all the way up; or is it once you've cleared the ground, you can clench with your feet to get to the top? Clarification would be much appreciated.

Comment #30 - Posted by: Eric at November 29, 2010 9:04 PM

Real American Hero. RIP

Comment #31 - Posted by: Ryan at November 29, 2010 10:04 PM

GOD SPEED my brother!!!!

Killer Hero WOD!!!

Comment #32 - Posted by: RATB at November 29, 2010 10:26 PM

RIP Brother. I'm diggin' the "Thompson"

Slightly off topic, but does anyone know what kind of dog that is? He looks pretty awesome, as if he is wearing camo.

Comment #33 - Posted by: Andre at November 29, 2010 11:20 PM

RIP Captain David J. Thompson...please anyone out there for a little help would be great. i want to do this WOD to the best of my ability to constantly push myself harder and stronger but im currently running into a wall you see. my problem is i dont have a 15 ft rope let alone a rope climb rigging system. so i guess what my question is what would be a good mod for the 15ft rope climb. PLEASE any suggestions would be greatly appreciated Thank YOU!!

Comment #34 - Posted by: Zach at November 29, 2010 11:49 PM

#22 Eric

If they didn't want you to clench your feet, they would have said so. It's also much safer to do it that way as well.

Comment #35 - Posted by: JohnMB at November 30, 2010 1:10 AM

JP - RIP brother - Miss you mate - the inspiration you provided changed my life.

Comment #36 - Posted by: Tom at November 30, 2010 2:23 AM

De oppresso liber RIP brother:
As rx'ed 43:08

Comment #37 - Posted by: joe at November 30, 2010 2:27 AM


Any word on Sectionals and Regionals?

Comment #38 - Posted by: pat at November 30, 2010 3:04 AM

36:44 subbed 15 jumping towel pull-ups everything else as Rx'd

Comment #39 - Posted by: Tyler Scott at November 30, 2010 3:24 AM

RIP. Thank you for your service.

Comment #40 - Posted by: Mike McGoldrick at November 30, 2010 4:06 AM

Mr. Thompson,
Rest in the love of Jesus Christ, the savior of all men, especially of those who believe. Gods peace be with your family in all comfort and love.

Comment #41 - Posted by: USA at November 30, 2010 4:42 AM

subbed rope climbs with 100 pounds sled pull for 20ft

6 rds @ 26:05

50 burpees (25 w/ 20lbs weight vest then 20 slick)


Comment #42 - Posted by: Devin D m/27/175/6'2'' at November 30, 2010 4:47 AM

are the farmer walks 10 meters out and 10 meters back. the guy in the video looks like he might be doing them this way.

Comment #43 - Posted by: neal at November 30, 2010 4:59 AM

Hey Babe,
Each day I wake up hoping today will be easier than yesterday.
I miss you more every day. Our forever got cut way too short. I will kiss the girls for you today as I do every day...but first I will finish this WOD (you know I hate farmer's carry)!
Today, Tomorrow, and Forever,

Comment #44 - Posted by: Emily at November 30, 2010 5:05 AM

Emily i know you'll hit this WOD hard, my condolences and all my best wishes for you and your family....your post touched me, i know he is waiting for you.....bug hugs be strong

Comment #45 - Posted by: s'more at November 30, 2010 5:14 AM


I guess that you don't like to get constructive criticism about your technique. But maybe Kevin actually wants to improve...

Comment #46 - Posted by: wacky at November 30, 2010 5:39 AM

Thank you so much for supporting your husband through all the difficulties I know come with being an Army family. Know that he could not have done his job day in, day out without your love & support. Thank you both for your service & sacrifices.
Mike Serrano
US Army

Comment #47 - Posted by: Mike Serrano at November 30, 2010 5:52 AM


modified and scaled:

10 rounds:
5 pull-ups
19 back squats, 55#
10m farmer's walk, 50#DB


My heart goes out to you, Emily. I pray God gives you and the girls extra strength and comfort.

Comment #48 - Posted by: mom to five at November 30, 2010 5:53 AM

15 towel climbs(switches)
squats as rx'd
2x80lb dumbbell farmer walk, not enough weight for rx'd
10 rounds

Comment #49 - Posted by: Chris B. 18/145/5'7 at November 30, 2010 6:03 AM


10 rounds:

7 Towel Pull Ups
Squats as rx'd
2x100lb dumbell farmer's walk


Comment #50 - Posted by: Kerle at November 30, 2010 6:12 AM

I can't wait to try this wod later however It's sad to be reminded that good men are being lost in battle every day. Rip.

I'm doing the burpee mile on December 15th to help raise money for a British charity called help for heroes that helps wounded soldiers and their families.

Please donate at


Comment #51 - Posted by: Jonesy at November 30, 2010 6:17 AM

Is it me or did Montoya go way over 10m? Just walking off camera looks like 10 meters... Blessings Emily!

Comment #52 - Posted by: Rick at November 30, 2010 6:22 AM

Capt. Thompson,

Thank you for the talk when I was at Bragg. RIP.

Comment #53 - Posted by: Nick at November 30, 2010 6:23 AM


7 rounds for time of:
5x IPS / ring pullups
95 pound back squat, 29 reps
2 pood / 1.5 pood kettlebell farmer carry, 20 meters alternating hands at 10 meeters


Comment #54 - Posted by: jeglit (m/39/6'4"/220) at November 30, 2010 6:31 AM


Way more than 10m. Just to off screen would have been good. I was surprised to see him walking back with it on the first round.

Comment #55 - Posted by: Devin D m/27/175/6'2'' at November 30, 2010 6:31 AM


Scaled to 85lb on each side for the farmers walk, the rest as Rx:d

Figured out the rope climbs half way through. Don't pull myself up to standing and then jump up; pull my self up until feet are off the ground, then pinch it with my feet and start the climb.


Comment #56 - Posted by: Annaminh 36/F/119/5'4" at November 30, 2010 6:42 AM

scaled this one....
7 towel pull ups, 29 95lb back squats, 10m farmers walk with 100 dumbbells
7 rds - 28:11
#32 your post was touching and motivating at the same time, god bless
camp dwyer, afghanistan

Comment #57 - Posted by: matt c at November 30, 2010 6:46 AM

1 set

Comment #58 - Posted by: Hale at November 30, 2010 6:49 AM


10 rounds

5 towel pull-ups
29 back squats (95#)
10m farmer's walk (70# DB in each hand)


Comment #59 - Posted by: nutfam at November 30, 2010 6:50 AM

100 Lb db

Comment #60 - Posted by: Fleming92 at November 30, 2010 6:59 AM

Rest in Peace, brother.

Comment #61 - Posted by: Nate at November 30, 2010 7:17 AM

RIP Captain.

I was told yesterday that I should never do deadlifts again because of a slipped disc that I am having treated. Does anybody have any experience with this? I almost cried when he told me.

Comment #62 - Posted by: Amykr F/38/5'9"/143 at November 30, 2010 7:24 AM

RIP brother
Can't wait to do this WOD!

God bless you and your family Emily. Truly inspirational.

Comment #63 - Posted by: Brett S 20/M/159/5'8'' at November 30, 2010 7:26 AM

Miss you my friend......

Comment #64 - Posted by: Ron K at November 30, 2010 7:37 AM

Oh dear!...I'll be drinking (holy) water all day in preparation!

Comment #65 - Posted by: DavisBenDavis at November 30, 2010 7:37 AM

Sub 5 rope pullups with feet on rope for climb

Comment #66 - Posted by: B-Mo at November 30, 2010 7:48 AM

fly free soldier, fly free.

our affiliate WOD today:

40, 30, 20, 10 reps with KB 1.5/1 pood

L arm KB swing
L arm KB push press
L arm KB front squat
40 reps each skill

repeat 3 skills with right arm 40 reps each skill

then go to 30 reps L arm each of the 3 skills, 30 reps R arm each of the 3 skills, then 20 reps, then 10.

This was as much mental as it was physical.

TIME: 38:28
1 pood KB

Comment #67 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at November 30, 2010 8:06 AM

I never comment...I just do the workout and go about my day. But Emily's post really touched me today and I wanted to say thank you to her and her family for the sacrifices they make. I serve and serve proudly knowing I can stand next to men and women like this each and every day. God bless our families and God bless America!

Comment #68 - Posted by: Rob at November 30, 2010 8:06 AM

7 rounds for time of:
5 pull ups
45 pound Back squat, 29 reps
35/55 pound kettlebells Farmer carry, 10 meters
(switched arms at 5 meter pt)


Comment #69 - Posted by: beemer (f/39/5'4"/125) at November 30, 2010 8:10 AM

As Rx'ed M/26/205

Comment #70 - Posted by: Patrick M. at November 30, 2010 8:18 AM

To The Top! Miss you

Comment #71 - Posted by: Jackie at November 30, 2010 8:25 AM

Subbed 80 lbs KBs Farmer Walk


Comment #72 - Posted by: thetimmy at November 30, 2010 8:26 AM

#44 Emily - classy post, my prayers are with you.

Comment #73 - Posted by: Pete - Decatur at November 30, 2010 8:33 AM

did 8 rounds then had to go to dentist
35 ish minutes

Comment #74 - Posted by: charbs 25/185 at November 30, 2010 8:50 AM


Holy crap this was tough.

Subbed 10 Pullups/10 K2E = 1x15' Rope Climb
110lbs DB Carry


Comment #75 - Posted by: Ben S at November 30, 2010 8:58 AM


I hope you find a doctor that understands CF ad weightlifting in general. A lot of doctors will say that with little actual knowledge of the mechanics and the fundamental functional necessity of deadlifting. To tell someone never to deadlift again is setting them up to not be able to funtcion. Not a good answer. Good luck with your injury.

Comment #76 - Posted by: Pat at November 30, 2010 9:18 AM

43:15 rx'd Thank you David may God bless the family

Comment #77 - Posted by: dan colson at November 30, 2010 9:28 AM

You are such a strong and wonderful woman, Emily! We are proud to know you and have you in our community. Please keep letting us know if you need anything!
This was the hardest WOD I've ever done- Rx equalled blood, sweat and yes, TEARS. I couldn't have gotten through it if not for the strength of this warrior and his family.

Comment #78 - Posted by: Holly at November 30, 2010 9:31 AM

Oh yeah- Rx all the way at 52:12.

Comment #79 - Posted by: Holly at November 30, 2010 9:32 AM

2010-11-30: Sub: Rope climb seated arms only chin to 9ft, 10XOHS@111#, 101#db's farmer walk. 10Rnds@21:55 (1:48-2:45).

Comment #80 - Posted by: gs at November 30, 2010 9:53 AM

2010-11-30: Subs: Seated climb (arms only chin to 9ft), 10X111#OHS, 101db's. 10rnds in 21:55. Rnds@1:48-2:45.

Comment #81 - Posted by: gs at November 30, 2010 10:00 AM

I'm with you #67 Rob. I never comment, I do my own thing. But reading #44 Emily's post was awesome and inspiring and I thank you Emily for Capt. Thompson's service and God bless your family.

Comment #82 - Posted by: Craig C. @ The Compound at November 30, 2010 10:25 AM


Just back at it after T vacation. Scaled BS to 90# and carries to 100#.

8 Rounds in at 33:09 and had to go to work.

Comment #83 - Posted by: james.patrick [M/48/66"/135] at November 30, 2010 10:30 AM

sub 7 rope pull downs with 90 (6 times) and 110 (3 times), and 100 (1 time)
used 95# dumbbells each

Comment #84 - Posted by: louie at November 30, 2010 10:44 AM



5rnds for time:
15'rope pull,45#
20# back squat, 25 reps
25#db farmers walk, 10m


Comment #85 - Posted by: belle #13 at November 30, 2010 10:45 AM


Half Thompson with available equipment

5 rounds of
12 ft rope climb
100 ft farmer carry with 2 and 1.5 pood kbs
29 squats 65#


Feeling that was a good enough workout for the day and needing to get onto other things I felt satisfied.... then I read Emily's post and feel I short changed myself. The sacrifices that she, and her daughters have made to support a remarkable man leave me in awe.

Thank you Emily and Thompson.

Comment #86 - Posted by: JuliePlatt at November 30, 2010 10:45 AM


You are incredible and strong and I cannot tell you how much I appreciate you, your husband, and your post today. It reminded me of what is important and really really touched me. Please know that you are loved and prayed for by so many in this community.


Comment #87 - Posted by: Miranda 801 at November 30, 2010 11:00 AM

2010-11-30: 21:55. Major Subs: L climbs chin to 9ft, 10X111#ohs, and 101db's for walk. Rnds@1:48-2:45.

Comment #88 - Posted by: gs at November 30, 2010 11:04 AM

I read Emily's post this morning before I hit this WOD, and when I wanted to quit at 7 rounds, I thought of the sacrifice that Thompson and his family made for our country. Thank you.


Used feet on rope climb
65# back squat
95# farmer carry


Comment #89 - Posted by: Brooke at November 30, 2010 11:08 AM

Rest In Peace Sir! My prayers will be with you and your girls Emily. Pro Patria!

Comment #90 - Posted by: RobInRamadi at November 30, 2010 11:10 AM

RIP Captain Thompson. Thanks to you and your family for your service and sacrifice.

Comment #91 - Posted by: Adam at November 30, 2010 11:15 AM

Sorry for your loss Emily God Bless

Comment #92 - Posted by: Tyler Scott at November 30, 2010 11:15 AM

at 44, I jumped on the scale yesterday for the first time in several years to measure my height. Have had the scale for 18 years and it has always been consistent with height measurements from my college football trainers from 23 years ago. I now measure 1/2 taller than ever previously recorded. Have been crossfitting on my own 3-4 times weekly for about 3 years. I am perplexed...just when I had expected to begin seeing height decreases due to aging. I wonder if higher levels of natural growth hormone could be responsible. Over the last 3 years I have gained at least 15 pounds of lean muscle mass.

Comment #93 - Posted by: p. l. at November 30, 2010 11:37 AM

Rx'd with the following exception:
1 air squat with one towel pull up (no jump) x 4= roughly 15' ascent (this feels like an actual 15' sub - my rope is at home - oh, and I used the rope from the tricep pull down instead of a towel...)

Emily - your post really struck me this morning. I know I will never take for granted the sacrifices made by families like yours. This CrossFit community seems to share that sentiment. I know I'm just a random crossfitter - but Thank You.

RIP David Thompson

Comment #94 - Posted by: Ted - Ocala, Florida (35/190/6'1") at November 30, 2010 11:40 AM

We're so proud of you! You're incredible! If all of you could only SEE how strong she is every day!! We know JP is looking down with pride!

Comment #95 - Posted by: Holly at November 30, 2010 11:40 AM

scaled to a 115 lb. farmers walk. 1st 7 rounds with both bars, last three rounds I physically could not hold the bars. Had to carry one bar at the time the 10 meters.
only 11 feet to hang the rope from, made the 1st ascent from the seated floor position, then went up again from flat footed on the ground to try to make the 15 feet.
squats as rx'd

Comment #96 - Posted by: SB at November 30, 2010 11:43 AM

scaled to 115 lb. farmers carry. The first 7 rounds carried both bars, the last three I physically could not hold the bars but was determined to finish after reading Emily's comment. Had to carry the bars one at the time, but I carried them the 10 meters.
only had 11 feet to hang the rope from, so I did the first ascent from the seated position, and went up again from the floor flat footed to make up the other four feet.
squats as rx'd

Comment #97 - Posted by: SB at November 30, 2010 11:45 AM


Does anybody find that severe cold weather absolutely ruins your Wod times? It has just got really cold recently and my times are just rubbish. Does anybody else have this problem?

As rx'd 55:09

Comment #98 - Posted by: Ronin at November 30, 2010 11:58 AM

RIP CPT Thompson and prayers for Emily, Isabelle and Abigail along with his parents, Charles and Freida and sister Alisha Mueller.

Had to modify this one:

- 15 towel pullups
- squats as rx'd
- 115lb preacher curl barbell 10m farmers carry (the preacher curl barbell kept twisting out of my hands, probably would have been better with a regular barbell but only had one)

54:27 (not gonna be able to walk tomorrow)

Comment #99 - Posted by: Adam Hamm at November 30, 2010 12:01 PM

I will do this W.O.D. It may take some time, but I will do this W.O.D. in honor of David Thompson! R.I.P David Thompson, HERO

Comment #100 - Posted by: JD at November 30, 2010 12:11 PM

32:30 with rope pull ups vs. climbs since we only had about 8 feet of clearance.

All else as Rx'd.

It took me a while to get the balance right on the farmers carry but I got there eventually. Legs and back are fried. Good WOD.

RIP Captain.


Comment #101 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at November 30, 2010 12:14 PM

They shall grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

Lest we forget.

Comment #102 - Posted by: v1l3 at November 30, 2010 12:18 PM

Will have to sub towel pull ups for the rope and bring the weight down quite a big on the farmers walk..., the gym i go to is a regular weightlifting/cardio/classes gym, nothing to spectacular. It gets the job done for now, it's fun doing crossfit workouts and seeing everyone look and wonder... "WTF?"

I thought of this yesterday, don't know how it sounds or will feel, but give me some feedback and let me know, probably going to do it tomorrow.

20 Sets
1 - Muscle Up
2 - Deadlift @ 225
3 - Toes-to-Bar
4 - Burpees
5 - Pull-Ups
10 - Push-Ups
15 - Squats
20 - Mason Twist
25 - Double Unders

23/m/5'5/140 lbs.

Comment #103 - Posted by: Chach at November 30, 2010 12:32 PM

43:54, modified. Had to get creative to fit this in my gym. Here's what I came up with: wearing 25 lb. pack, 10 rounds of 15 towel pullups (touching feet to ground each rep), 29 squats with 95 lb. barbell, farmer's walk with two 45-pound steel plates in each hand, 10 yards. The farmer's carry was lighter weight than rx'd but carrying two plates creates some of the same grip problems. It must have worked because my forearms are shot right now.

RIP Capt. Thompson. Emily, your post touched my heart as well as a lot of others around here. Bless you.

Comment #104 - Posted by: Kamper M/46/205/74" at November 30, 2010 12:39 PM

10 rounds for time of:

12 towel jumping pull-ups (No rope)
95 pound Back squat, 29 reps
95 pound barbells Farmer carry, 10 meters

Had to keep the barbells at 95# since I only have two barbells in the gym right now. Still plenty of misery, even with the subs.


Comment #105 - Posted by: Dan D. at November 30, 2010 12:47 PM

I had to sub a lot.

5 towel pull ups I wouldn't be able to do 15 per rnd.
95 lb BS 29 reps
We only have 1 bar so I used the heaviest db we have 70 lbs and walked 20 meters.


Comment #106 - Posted by: Hughes/m/33/230/68" at November 30, 2010 1:02 PM

Hey, Emily! Tell the girls that LOTS of people are doing this WOD and thinking of their Dad. Seven of us in Hawaii knocked through it, and most people had to scale it.

For me, it was 50:18, as Rx'd (age 45, weighing 170) If there's a Zen moment in this workout, it's staring at those 45's in front of you and willing them to stay even.

Comment #107 - Posted by: TRN III at November 30, 2010 1:02 PM

subbed a lot

5 towel PU per rnd. Couldn't do 15 for 10 rnds.
95 lb BS x 29 reps
We only have 1 bar so I used the heaviest DB's we have 70 lbs. So I walked 20 meters.


Comment #108 - Posted by: Hughes/m/33/230/68" at November 30, 2010 1:04 PM

33:07 Rx RIP to all heroes...

Comment #109 - Posted by: mike ford at November 30, 2010 1:15 PM

RIP, thank you for giving it all for us.

RX 28:50

Comment #110 - Posted by: Vic at November 30, 2010 1:41 PM


48:30 Rx

Trouble keeping the barbells on the farmers walk from tipping forward or back.


Comment #111 - Posted by: Fyrwrks416 at November 30, 2010 1:46 PM

My 'burn' is this Sat. & I am still sore from a few WODs ago. So I...

1000M Row
Rest 2 min.
1000M Row
(Both Rows a/b 10 min. each.)
25 Back Ext.
25 GHD
Push Press Max Out:
105 lbs. (PR) (110 lbs. was a/b 3 in. away from a lock out.-Oh well, next time!)

Comment #112 - Posted by: The Anaconda at November 30, 2010 1:54 PM

Total: 850
DL-365 - weak

Comment #113 - Posted by: Julian Kilcullen at November 30, 2010 1:55 PM

5 rounds for time of:
8 uneven hand pullups (1 hand bar, 1 hand gripping towel)
90 pound Back squat, 29 reps
70 pound db Farmer carry, 10 meters

3:45 + 3:59 + 4:26 + 4:44 + 4:10 = 21:05

Comment #114 - Posted by: avitevet at November 30, 2010 2:11 PM


I had the honor of doing this WOD early this morning (since I won't be able to participate tonight). It was tough. My box is doing a tribute WOD with his sister coming to visit. . Crossfit Lee's Summit at 5:30pm CST. Kansas City area . .if you can come.

Comment #115 - Posted by: Kim Thornton at November 30, 2010 2:17 PM

Rest easy brother...We'll take it from here.

De Oppresso Liber

The Special Operations Warrior Foundation provides full scholarship grants and educational and family counseling to the surviving children of special operations personnel who die in operational or training missions and immediate financial assistance to severely wounded special operations personnel and their families.

Comment #116 - Posted by: Carlos at November 30, 2010 2:35 PM

rip...god bless.
will hit this one on thursday. never quit!

Comment #117 - Posted by: danlau at November 30, 2010 2:52 PM

45:50 subbed alot.
No rope - did 10 chest to bar strict pull-ups.
Squats - 95,85,75,65,55,45,BW,BW,BW,BW
Not enough barbells so used heaviest db's we had, 100lbs each.

Kicked my ass!!!! Thanks

Comment #118 - Posted by: Reh - STL at November 30, 2010 3:07 PM

rx 39:32

Comment #119 - Posted by: Ívar Ísak Guðjónsson at November 30, 2010 3:21 PM

5 seated towel pull-ups for rope climb.
Squats as rx'd
100 pound dumbells for carry, unbroken each time.

Comment #120 - Posted by: preacherman at November 30, 2010 3:34 PM

Not easy. Subbed jumping towel pull-ups. Used 65 pounds for the squats and 95 pound dumbbells for the walk.

49 minutes.

Comment #121 - Posted by: Seigs at November 30, 2010 3:36 PM

15ft rope climb, seated start
65lb back squat
45lb barbells

Inspirational post #44, RIP hero.

Comment #122 - Posted by: brittk at November 30, 2010 3:39 PM


1x15' rope climb
29x65# BS
10mx95# barbells for the farmers walk (1 for each side) - this part killed me the most. I couldn't seem to find the perfect center balance point. Never done that before. And can't bring up the video of the WOD for some reason.

Great to see a gold star widow kicking it on CF. Rock on, sister - my heart goes out to you.

Comment #123 - Posted by: cme f/31/5'6/160 at November 30, 2010 3:44 PM

47:17 as Rx'd. R.I.P. Sir! God Bless.

Comment #124 - Posted by: JD at November 30, 2010 3:52 PM


10 tuck PUs
29 BS as rx'd
10m walk w/ 225# single barbell


Comment #125 - Posted by: Chas at November 30, 2010 3:55 PM

God Bless the Captain's family. An honor to do this WOD.

Modified at Crossfit Reebok

25 minutes
15 pullups
29 back squats (65 lbs)
70 meter kettlebell carry (35 lbs X 2)
7 rounds
Nothing compared to the ordeal these men put up with. Godspeed.

Comment #126 - Posted by: Tim at November 30, 2010 3:59 PM


Front squats 3 rep sets.

135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
(PR is 185 x 3)

Time limited; done after OR + Office.

Fair winds young Hero.

Comment #127 - Posted by: bingo at November 30, 2010 4:02 PM

M / 6'0 / 177lbs / 33yrs


Really wanted to break the 40 minute mark but my hands were so slippery, couldn't hold the bars the last 16 feet.

Comment #128 - Posted by: JoeK at November 30, 2010 4:10 PM

Yes, a grown man brought to tears by Emily.

RIP Sir!!!!!

Wish I could take part in this WOD in Kansas City tonight.

Comment #129 - Posted by: Olen Gifford at November 30, 2010 4:10 PM

First week of CrossFit:

Made it through 8 sets

Close grip pull-ups x5
45lb Back Squat x29
Farmers Walk (90lb DB)x 20 meters

25:44- gonna be sore in two days!

Comment #130 - Posted by: Tony P at November 30, 2010 4:16 PM

Holy cow...
10 rounds
10 towel pullups
squat rxed
50' 75lb db farmer


Comment #131 - Posted by: Shane at November 30, 2010 4:18 PM

18 foot rope climb from standing.
Rest as rx'd
Legs are smoked.
Brilliant tribute to one of America's ultimate heroes

Comment #132 - Posted by: Judah at November 30, 2010 4:25 PM

RIP Captain Thompson.

May peace find Emily, the girls, and the rest of your family.

28:47 (scaled & subbed)

6 rounds:
1 rope ascent, 15' (from low squat position)
95# BS, 29 reps
45# DB rows, strict style, 12 reps.

DB rows added in complience with my 6 month commitment to correcting some faulty posture, in particular, rounded right shoulder and internally rotated humerus. My goal is to balance my rehab / corrective exercises with HQ main page wherever possible.

This experiment didn't work out as well as hoped as it was difficult to breath in the bent over row position after doing the squats.

Very tough Hero WOD. I pity the people who have decided this is going to be their first as rx'd wod! This wod is my first back since coming off a rehab break and a chest cold/flu. Feels much better now that I'm done.

Comment #133 - Posted by: Ronnieboy at November 30, 2010 4:26 PM

Not many WOD's I cannot complete...Got to 7 rounds and could no longer complete farmers walks.

RIP Sir!

Comment #134 - Posted by: JamesFrancis at November 30, 2010 4:45 PM

Nice WOD!
#44 Emily, our condolences on the loss of the love of your life. Thanks to your family for the ultimate sacrifice so that we may live free!

Comment #135 - Posted by: Ivette at November 30, 2010 4:47 PM

Never post but was compelled to do so today. I wish and pray for the best for Emily and her girls. I cannot thank the soldiers that serve us each and everyday for our freedoms. THANK YOU Cpt. Thompson!

As Rx'd 38:12

Comment #136 - Posted by: Troy at November 30, 2010 5:02 PM


W/U: BP, 3x5 at 80-100-120#; BS, 3x5 at 45-65-85#; few rope pulls and farmer carries.

Done with 180# rope pulls: 42:19.

C/D: skipped.

No climbing rope so I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet per rnd. Rock bottom back squats; controlled drop on farmer's carry (no bumpers).

290 back squats sure is a lot. I'm sure I'll feel them tomorrow. But that wasn't the worst part, probably b/c I'm used to grinding out high rep squats. The farmer's carries are what gave me the most difficulty. Keeping the two barbell's balanced, esp. on the turn back, wasn't easy. I don't believe I've done farmer's carries since the June 29, 2010 WOD.

Done in your honor, Captain Thompson. RIP.

Comment #137 - Posted by: rjf (Since 07-20-07. WOD no. 923) at November 30, 2010 5:14 PM


15' rope climb (outside in the snow) as rx'd from sitting.
29 Back Squats at 95#
10 m farmers carry with 270# barbell (only have two!)

24 Degrees F

8 rds (had to go to work) 39:20

Comment #138 - Posted by: Thatcher M/43/5'10"/200 at November 30, 2010 5:14 PM

As rxd

Comment #139 - Posted by: Jonblaze at November 30, 2010 5:27 PM


rope climb done at 12 ft. didnt have anything higher to hang it from.

Comment #140 - Posted by: Jimmy at November 30, 2010 5:34 PM

RIP Captain

Emily's post left a tear in my eye, wow. God bless you Emily and your little girls.

subbed Fifteen towel pullups for rope climb
squats as recd
used 50lb db(heavist I have) for farmer walk went 35 meters


Comment #141 - Posted by: Kevin McClellan at November 30, 2010 5:45 PM

M / 34 / 5'10" / 210lbs.

Sub'd rope for towel pull downs.

Otherwise as Rx'd


Comment #142 - Posted by: Big Jake at November 30, 2010 5:46 PM

35 yom 205 bwt

20rm of deadlift test
315x18 when grip failed

10 min as many reps as possible of
1 min max pullups -30
2 min max push-ups (hand release at bottom) -57
3 min max abmat unanchored situps -75
4 min max squat to dynamax -152
total reps 314

Comment #143 - Posted by: brian t at November 30, 2010 5:52 PM

RIP Captain Thompson God Bless

Performed Sunday's Tabata WOD today...results in Sunday's comments.
I will catch this tomorrow or Thurs.
Strung together 58 double unders during warm up, that's a PR.

Comment #144 - Posted by: tdhalls at November 30, 2010 5:58 PM

I just finished watching over 30-people do the Thompson Hero WOD at the Crossfit Lee's Summit, Kansas City area.
My brother would have been honored and humbled, just as I was, to watch you all go through this workout.
Thank you so much for coming together to honor him. I was just hoping to catch one person running through this workout & CrossFit Lee's Summit made it so much more.
Thank you to all who came!

Jp, you keep showing me how great Crossfit is & I'm eventually going to wear down, drink the kool-aid, & join up. Love you & miss you little Bro! - Alisa

Comment #145 - Posted by: Alisa at November 30, 2010 6:06 PM

Emily, I thought about you, your husband, and your kids during the entire wod. You are heroes and personify what crossfit and life in general is all about. God bless.

Comment #146 - Posted by: J. Galt at November 30, 2010 6:22 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Back squat 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2
Farmer carry barbells 45lbs – 95lbs

Subbed 5 towel pull ups per round
Foam roll after

Comment #147 - Posted by: Sesoku at November 30, 2010 6:34 PM

45:24 (Legless rope climbs)

Comment #148 - Posted by: B. Rhaly at November 30, 2010 6:47 PM


Modified due to limited access to equipment at my gym . . .

10 Rounds for time of:

5 towel pullups
29 95lb backsquats
10m farmer's carry with 100lb dumbbells

All done with 30lb weighted vest.

Time: 1:22:03

WooHoo--hardest workout I've done in a LOOOOOOOOOOONG time!!!

Comment #149 - Posted by: Andrew at November 30, 2010 6:50 PM


50# DB Farmer Carry 30m

Comment #150 - Posted by: mcdontron at November 30, 2010 6:51 PM

no rope. subbed pull ups. 100# db's for the farmer walk. Quit like a punk after 50 mins(8rds). so sad.

Comment #151 - Posted by: Libbie at November 30, 2010 7:01 PM

Thank you. RIP.

I wish I'd seen Emily's post before the workout.

15 second Handstand
95lb BS
95lb DB fireman


Comment #152 - Posted by: mr. blue at November 30, 2010 7:04 PM

Rest in peace, Captain Thompson, you are celebrated and missed.
To Emily, Isabelle, Abigail, and the many many others who loved and knew him, may peace settle in your hearts, may happiness fill your lives, and may you find comfort in the memories left to treasure.
To all the service members out there: you are our heroes, thank you for all that you give. i hope to find in my own life just a fraction of your strength and courage.

i am honored to be a part of this crossfit community. thanks all.

Comment #153 - Posted by: erin at November 30, 2010 7:09 PM


Never posted until today and still it took all day to write something.

R.I.P Captain Thompson.

Emily, May God be with you and your family.

Toughest WOD I've done in my year of CF.

115# farmer carry

God Bless!

Comment #154 - Posted by: A. Keithly at November 30, 2010 7:10 PM


as rx'd

the 135lb. farmer carries got heavy FAST!

Comment #155 - Posted by: JimL at November 30, 2010 7:11 PM


10 rounds
sub 5 Pull ups for rope climb
backsquat as rx'd
for 10 meters; 70lb kettlebell in one hand 55lb kettlebell in the other hand, alternated each round.

this wod was killer on my legs I'd be surprised if i can walk tomorrow.

Comment #156 - Posted by: Dexter 18/6'0"/145 at November 30, 2010 7:23 PM

As Rx'd with 11' rope ascents. Started from seating. 49:50

Comment #157 - Posted by: Alan M/45/180# at November 30, 2010 7:26 PM

I had the pleasure and opportunity to do this WOD in the presence of one of Capt Thompson's family members. Hero WODs in general make the "suck" suck less. Her presence during the WOD only amplified that. Thank You Capt Thompson, for your ultimate sacrafice in protecting my freedom. Thank you Alisa and the rest of your family, for your sacrafice.

Comment #158 - Posted by: KennyD at November 30, 2010 7:29 PM

42 minutes

70 pound barbell carry (thought it was 135 total) and 15 rope pull ups each round.... and 25 backsquats instead of excuses.

Comment #159 - Posted by: DavisBenDavis at November 30, 2010 7:30 PM

5 rounds as rx'd

Wow is all I got to say!

Comment #160 - Posted by: justaman - liberty, sc at November 30, 2010 7:37 PM

5 rounds as rx'd

Wow is all I got to say!

Comment #161 - Posted by: justaman - liberty, sc at November 30, 2010 7:40 PM

What a great honor to do this workout with Alisha present in Kansas City this evening. It was a pleasure to meet you and I continue to pray for your loss. His ultimate sacrifice will never be forgotten. Hopefully that Kool-Aid never looked so delicious!

Emily, good luck on your continued journey. Your words this morning were very touching. Never let up!

Comment #162 - Posted by: MattN at November 30, 2010 7:49 PM

short WU then WOD:

29:47 rx'd

Lower back was on fire. Legs will be useless for a few days. A small sacrifice in comparison.

RIP Captain.

Comment #163 - Posted by: brian p m/34/5'8-1/2"/172 at November 30, 2010 7:53 PM


That was honestly hellish! My legs were absolutely stoned!

20Kg on squats, sub rope climbs with pronated pull ups with yellow band and 2x20kg KB for farmer walk.

Squats unbroken!:-)


Comment #164 - Posted by: Alenka at November 30, 2010 8:53 PM

RIP Cpt. Thompson. Thank you for your ultimate sacrifice for us.

Emily, most heartfelt post I've ever seen here. I am a few days behind and haven't taken a rest day in a few. It's 11:52 here on the east coast and I got seriously fired up after seeing your post. I can't wait to hit this tomorrow morning even though I know it's going to be brutal.

David will be looking down upon you and your daughters until you all meet again. Thank you for your post.

Comment #165 - Posted by: WJC at November 30, 2010 8:56 PM

10 towel pull ups
15 95lb squat
75 lb farmers walk
4 sets


These "hero" workouts are flippin stupid

Comment #166 - Posted by: Bill at November 30, 2010 9:00 PM

Thanks Capt. Thompson. Also did one extra squat for my friend Sgt. Jamie Stoddard, killed in action early in the war.

WOD #4 and quite a workout to say the least.

10 Rounds of:
110 x 10 of towel pulldowns (no rope, and wouldn't be ready for it anyway)
Rest as Rx'ed
95 x 29 (+1) back squat
135 lb barbell carry for 10 meters

Time - 51:20

Must say I was pretty proud of myself when I finished this. Probably could have done more with the pull downs, never put the bar down during squats, and really battled through the farmer carries (forearms were toast).


Comment #167 - Posted by: Pat Overton at November 30, 2010 9:18 PM

Subbed 5 towel pulls for rope. Farmer's carry added too much time due to weights shifting on bar. 45:32.

Comment #168 - Posted by: Xman at November 30, 2010 9:37 PM


7 rounds for time of:
15 ft Rope Climb, 1 ascent (or 3 beginner rope climbs)
65 pound Back squat, 29 reps
65 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Comment #169 - Posted by: JT at November 30, 2010 10:12 PM

44:30 rx.

Comment #170 - Posted by: hillmanb at November 30, 2010 10:21 PM

RIP, brother - One for the GB in the sky.

Comment #171 - Posted by: ty at November 30, 2010 11:03 PM

37:37......RIP- thank you as always for your contribution and sacrifice. I wish your family strength-

Comment #172 - Posted by: mike d 148 5'7" 35 at December 1, 2010 3:23 AM

Thanks JP. We miss woding with you.

Comment #173 - Posted by: Hound at December 1, 2010 4:31 AM

29:48 pack, 10 pu per rd, on crappy bowflex, best i could sub

Comment #174 - Posted by: russa at December 1, 2010 5:47 AM

48:41 (rx'd) at SpitFire Crossfit gym, Joint Base Balad, Iraq.

Comment #175 - Posted by: Don M at December 1, 2010 6:44 AM

10 rounds:

15 hammer grip pull ups (kipping)
29 95# back squats
70# dumbbells farmer walk (approx. 30 feet)


Comment #176 - Posted by: DajM M-33/5'7"/156 at December 1, 2010 7:31 AM

Subbed w/
9' rope
65lb BS
78lb KB

Comment #177 - Posted by: chavez at December 1, 2010 8:56 AM

subbed 5 towel pull ups and 65# db farmers carry

Comment #178 - Posted by: KB 24/5'10/190 at December 1, 2010 8:58 AM


Comment #179 - Posted by: Sue Ady at December 1, 2010 10:50 AM

26:11 but not as rx'd

Farmers walk used 75 pound dumbells
Did Pegboard 1 ascent, 1 descent in place of rope
#65 pounds on the squat..

Plenty hard, just getting back into it.

Comment #180 - Posted by: PJ Nh at December 1, 2010 1:12 PM

34:32 with 70 Kettle-bells for farmers walk

Comment #181 - Posted by: Jette 41/M/5'11"/175 at December 1, 2010 1:42 PM

3 mile run
4 rounds
5 PullUps
7 Dips
15 Squats with Ball
15 Kettles with Ball
then 50 Weighted Sits

Comment #182 - Posted by: dyagg at December 1, 2010 1:47 PM

34:32 w/ 30 meter farmer carry with 70# kettle-bell

Comment #183 - Posted by: Jette 41/M/5'11"/175 at December 1, 2010 1:49 PM

subbed 5 rope towel pulls with a knees to elbows for each rope climb, all else was rx

1hour 3 minutes

thought about stopping but just couldn't do it, will pay for this tomorrow but not like my fellow service member Thompson. much love to Emily and respect. God Bless!

Comment #184 - Posted by: Raph at December 1, 2010 2:16 PM

34 mins
used 130# dbs
squats were not parallel
sub'd 6 pull-ups for rope

Comment #185 - Posted by: greg 38/6'3"/216 at December 1, 2010 2:47 PM

7 Pullups/Knees to elbows/ subbed for rope
Squats as Rx'd
45 lbs. FC


Comment #186 - Posted by: thinlizzie at December 1, 2010 2:55 PM

David would have smoked this workout! To those of us that new him as J.P. he was more than a hero. A true warrior that loved his family more than life itself. I remember watching him doing some crazy exercises at the gym back in the day and just thinking to myself what kind of metal this man was made of. RIP brother. You are missed! De Oppresso Liber!

Comment #187 - Posted by: Randell at December 1, 2010 3:41 PM

24:25 6 rounds - ran out of time
No rope - did 5 Pull-ups per round
No 130#Dbs - had 125#Dbs

Comment #188 - Posted by: Linwood Wright at December 1, 2010 4:24 PM

HOLY MOLEY!!! As rx'd 34.55. RIP Thompson and thank you for your sacrifice. Does anyone have tips for barbell farmer's walk with no handles? That's what slowed me down.

Comment #189 - Posted by: L.Plumey at December 1, 2010 4:39 PM

Did seal fit WOD, filthy fifties X 2, with 95# pp & 1.5 pood kb... Volume!!!! Ughhhh!

Comment #190 - Posted by: Mad Max at December 1, 2010 4:57 PM

290 back squats @ 95#, plus some other stuff? This workout is even stupider than the one that includes muscle-up handstand pushups. Wow. Now I know why CF is breaking so many people who just want to get fitter. Shame.

Comment #191 - Posted by: Dallas Hartwig at December 1, 2010 5:45 PM

Lack of equipment and time, so scaled to:
5 rounds of
15 pullups
29 BS 95lb
20m walk with 80lb. DB's

Comment #192 - Posted by: ScottMacArthur at December 1, 2010 5:55 PM

46:10 As Rx'd. Last 3 rounds were brutal. Must've been a turkey hangover. Used 17ft rope.

Comment #193 - Posted by: Chris Costelloe at December 2, 2010 6:49 AM

GREAT WOD!! 34, 5' 7" 140 lbs. Rx 44:12. Farmers carry was a bear! Was an honor to perform this WOD!

Comment #194 - Posted by: Larry Ramey at December 2, 2010 7:09 AM

Jeff @ 2.0

Comment #195 - Posted by: Jeff & Charity @ CF Snohomish at December 2, 2010 8:24 AM

33:31 @ Crossfit Snohomish

Comment #196 - Posted by: JDisch at December 2, 2010 8:35 AM

10x -

10 towel PLUPS
29 x 95 lb. squat
farmers carry 2 105 LB DBs.


Comment #197 - Posted by: KyleNYC 43/m/5'10"/185 at December 2, 2010 9:32 AM

10 pullups (strict on all but last two rds)
95 lb back squat-29 reps
2 135 lb BB farmer carry



Comment #198 - Posted by: Marco at December 2, 2010 11:59 AM


95LB BACK SQUAT, 29 reps


Comment #199 - Posted by: DANIEL.LAISECA///////////////////////////// at December 2, 2010 4:42 PM

13' rope
45 lb back squat
115 lb barbells farmers walk

Comment #200 - Posted by: Kyle A. at December 2, 2010 4:58 PM

Rx 35:49
Emily, you are an inspiration, as is your husband. God bless you and your family. Semper Fi. RIP.

Comment #201 - Posted by: Justin CFOTR at December 2, 2010 5:17 PM

Have to talk my gym into doing this one, don't think they did it Tuesday. RIP Capt. Thompson.

Comment #202 - Posted by: Jonathan at December 2, 2010 6:41 PM

Standing to start rope climbs, forgot about the seated part?!?! Everything else as rxd, 32:32

Comment #203 - Posted by: Mad Max at December 2, 2010 9:31 PM

R.I.P. the presence of a dog in that picture reminds me that these are real men and women who feel. Not just robots over there. I'm so sorry for his family's loss. I'm always glad when my trainers remind us about the person behind the name of the WOD we're doing. Brings everything into perspective in a huge way.

Comment #204 - Posted by: Cat at December 3, 2010 6:59 AM


5 knees to bar pull-ups
29 x 95lb squat four rounds, 19x95 3 rounds
95lb barbell farmers carry
7 Rounds
Time: 21:06
Squats killed. Slight knee pain.

Comment #205 - Posted by: Dan M at December 3, 2010 10:03 AM

Rx'd 27'41"

Comment #206 - Posted by: Lacee-Hungary at December 3, 2010 12:21 PM


Comment #207 - Posted by: Lacee-Hungary at December 3, 2010 12:30 PM

30 full squat clean and jerks @ #155 for time.


Comment #208 - Posted by: Tim at December 3, 2010 12:57 PM


10 rounds for time of:
15 ft Rope Climb, 1 ascent SUB Jumping towel pull-ups, 15 reps
95 pound Back squat, 29 reps SUB 75 pound
135 pound barbells Farmer carry, 10 meters SUB 95 pound


Comment #209 - Posted by: Louis Herrera 51 70" 178 at December 3, 2010 9:06 PM

15 towel pullups subbed for rope climb. 29 back squats with 35 lb bar. Farmers walk with 75lb barbell.5 meters right hand.5 meters left hand. Ten rounds for time. 10 then sets of 5 for back squats. This was a fun one . 22:47.

Comment #210 - Posted by: hillmang at December 3, 2010 11:58 PM


Comment #211 - Posted by: LA at December 4, 2010 9:06 AM

7 rds:
5 pullups
45lb back squat
45lb plates carry

Comment #212 - Posted by: pgily at December 4, 2010 8:08 PM

7rds: 5 pullups; 65lb squats; 65lb dbs carry

Comment #213 - Posted by: ecp2 at December 4, 2010 8:10 PM

10 rounds for time of:
15 ft Rope Climb, 1 ascent (we subbed 8 foot climb from floor no legs~ semi L climb)
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Gunnar: 31:24
Jen: 31:52 (65# barbell carry, 65# squat)
Harold: 40:56
Eric: 5 Rounds untimed

Comment #214 - Posted by: jenniferg at December 5, 2010 9:43 AM


5 rounds for time of:
15 pull ups (assist at 12)
20 kg. Back squat, 29 reps
20 kg. lunges, 20 reps

Time: 24 minutes

Comment #215 - Posted by: lioness at December 5, 2010 11:43 AM

Fair winds and following seas on your journey, warrior!

Comment #216 - Posted by: Apolloswabbie 72.5 209 46yoa at December 5, 2010 7:58 PM

43:30 Rx - m/37/185

The farmers carry was pretty tough. RIP Thompson and best wishes to your family.

Comment #217 - Posted by: Doerf at December 6, 2010 9:19 AM

Up in North Jersey at the CrossFit Morristown. Completed a different WOD.
5 RFT:
5 Dumbbell squats
10 Dumbbell thrusters
10 Push-ups
Used 35# dumbbells.

"Mrs. Wobbly"
Missed. Down in DC baking holiday cookies.

Comment #218 - Posted by: Miyagi 30/m/168.6# at December 6, 2010 7:58 PM

I call shenanigans on comment #26 (Jose). You can't get a new PR on a WOD that's never been posted before.

Comment #219 - Posted by: Billy at December 6, 2010 9:42 PM

For those of you who have spent time in Afghanistan Wardak prov. is not very big. I'm a combat medic who was serving in Wardak at that time and I remember this man coming through our aidstation. RIP Sir

Comment #220 - Posted by: sincerelyxme89 at December 6, 2010 10:20 PM

58:32 rx'd

Comment #221 - Posted by: Lance D 28/69/213 at December 7, 2010 4:48 PM



Comment #222 - Posted by: tommykrackcorn at December 7, 2010 6:12 PM

Bench: 170x5, 200x3, 225x11

1600meter in 5:39
1200meter in 4:25
800meter in 2:49
400meter in 1:17

total time: 13:28

10 Rounds:
15 Ring Pullups, no rope yet
29 Squats @ 95lbs
20 seconds 2x135lbs barbell holds, no room to do the farmer walks so I held it.

in 43:15.
took forever!


Comment #223 - Posted by: AJ at December 7, 2010 8:57 PM

on the row:
1600m row, rest 3minutes
1200m row, rest 2minutes
800m row, rest 1minute
400m row.

Comment #224 - Posted by: AJ at December 7, 2010 8:58 PM

10 rounds
10ft rope climb x 1
2 35lb kb front squats x 29
80lb kb farmer's walk x 30meters

Comment #225 - Posted by: cleib23 (M/27/5'8"/165) at December 8, 2010 5:25 AM

around 40 min - 10 pullups instead of 1 ascend

Comment #226 - Posted by: Repto M/40/5'11''/225 at December 8, 2010 6:58 AM

10 rounds:
5 L pullup (unbroken)
95lb back squat (10,10,9)(15,14)(10,10,9)(15,14) (10,10,9)(15,14)(10,10,9)(15,14)(10,10,9)(29)
95lb 20 step dumbbell farmer carry (unbroken)

38:51 12/08/2010

Comment #227 - Posted by: johnathon in seattle 29/5'8/166 at December 8, 2010 8:39 AM

21.49. 5PUs; 65# SQs; 2x80# KB carries.

God bless and keep the Thompsons.

Comment #228 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at December 9, 2010 11:24 AM

CFWU-3. Reg. Superman. No Burgener or DU.
Farmer carries mostly around swingset. To beginning of machines & back to wall on later rounds when people in my way.
Wider stance & toes out on squats helped. Mostly 20+9. Quads very sore for at least 5 days afterwards.
Did 10 towel PU each round.
Goal was just to finish. Work on time next time.

Comment #229 - Posted by: jrm at December 11, 2010 7:23 PM

~42 minutes as a group WOD. Rx

Comment #230 - Posted by: MNinKC at December 13, 2010 9:35 AM

27:06 (5 rounds)

10 towel pullups rnds 1-3, 20 pullups r4, 20 assisted towel pullups r5 (feet on floor)

40k back sq x 20

famers carry 30k dbs 15m (across gym and back twice, broken)

probably the hardest wod i've done to date.

Comment #231 - Posted by: zenoperegrinus at December 17, 2010 6:55 AM

1/2 Thompson, 17.48

Comment #232 - Posted by: Apolloswabbie 072 210 46yoa at January 5, 2011 4:56 PM

10 t shirt pull ups
90 lb back squat
75 lb DB carry 45 steps

4 rounds 38 min

Comment #233 - Posted by: joe138 at January 9, 2011 1:53 PM

10 pull ups
95 lb back squat x15
60 lb DB carry 45 steps

4 rounds 25 min

Comment #234 - Posted by: pete99 at February 8, 2011 2:07 PM

2 2/3 rounds- 22:10
15 pull ups for rope climb
95# back squat
95# db farm carry

Comment #235 - Posted by: dcyn at July 4, 2014 5:52 AM

30:17 (10 pull ups, 65lb squat, 95lb db carry)

Comment #236 - Posted by: William M. at July 16, 2014 7:52 AM

As rx'd, 35:09.

Just grinded through this. Except for rounds 2 (29), 3 (15-14), and 10 (29), broke the back squats 20-9. Seemed to be the right way to balance the physical/psychological suck. The combination of farmer carry with back squats made for a tired lower back by the end of this. And my thumbs hurt. But a good WOD.

Happy Hero Friday! (133 of 137)

Comment #237 - Posted by: Mel 41m/5'10"/180 at December 12, 2014 11:49 AM
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