Dan Whitten R.I.P. I will honor you. CrossFit Nation!!!!!!!!!!!!

RIP Captain

RIP.

PS- This WOD looks AWFUL!!

"Lynne" as Rx'ed

bench presses 155 lbs

total=204
bench 15-12-10-11-10
pull ups 43(PR)-30-25-22-23

very psyched- first WOD in 10 days because of illness

Fair winds and following seas on your journey, warrior!

Holmberg and Mikko = awesome

RIP

wow, Mikko does 500m runs and almost has the top time.

Every time I see a WOD with Mikko's time over 30:00, I know I'm in trouble...

crap, if it takes Mikko 30 minutes it will surely take me about 75 minutes

I would really like to be able to do burpees like Mikko and Austin

Incredible how they make it look so easy

It shouldn't be "post time to comments" but post "completed or gave up after 90 minutes" xD

Fly free soldier, fly free.

Remembering why we are doing this WOD certainly made it worth every effort.

1.5 pood KB
24" box jump
outside runs
14" ball to 10' target

TIME: 41:48

Fair winds and following seas, Captain. thoughts and prayers are with your family as I do this workout today.

Im about to be the wife of an airborne army captain so this hit especially close to home - prayers to the wife and family of this courageous young man. God speed, brother

I had a math class with Dan back at West Point and then saw him most recently at JRTC while they were training to go to Afghanistan. He always had a great attitude no matter the situation and he was a great leader. Condolences to his family, and God speed.

"Be thou at peace"

Rest easy brother...we have the fight!

Crossfit Sri Ram Ashram, India

All kettlebells done with dumb bells. Hope to buy some kettlebells soon.

Gautam - 25kg swing 41:23

Ravi - 25kg swing (3 rounds) 29:47

Arvind - 20kg swing 44:20

Uttam - 20kg swing 35:00

Shubham (age 14) and Rajpal (age 15) did 11 reps of each movement and ran 400m

Shubham - 15kg swing, 10kg wall ball 21:47

Rajpal - 10kg swing, 8lb wall ball 19:06

If @bmoooa finds the fight for liberty that funny he should join those without the right to exercise those liberties and move to China.

# 11 - bmooooa - You must have been sitting around Googling for places to insult the men and women who preserve your right to sound like an idiot in public forum because no CrossFitter I know would ever stoop so low.

Honorable soldiers like Dan Whitten, Michael Murphy, Adam Brown, and all the other heroes who proceeded them have guaranteed you a safe environment to pursue your deplorable leisure activities. Every one of them made that sacrifice knowing unappreciative cretins like you exist, but they barely gave it a second thought.  Soldiers take the fight overseas in order to keep it overseas in order to grant this country, and others like it, a chance to implement the freedoms you take for granted. This respect and protection of speech explains why there isn't a government goon squad kicking in your door right now...though I believe there should be a waiver for every policy....

I've entered your arena of insults knowing it will do little good.  I consider this addressed on behalf of those who will honor Captain Whitten in a way that would surely have made him smile.  

Don't get upset or respond to further transgressions by bmoooa or his/her kind. Let's focus on the WOD and keep Dan's family in our thoughts.

Crossfit Sri Ram Ashram, India

All KBS done with a dumbbell. Hope to get our first kettle bells soon.

Gautam - 25kg swing, 41:23
Uttam - 20kg swing 35:00
Arvind - 20kg swing 44:20
Ravi - 24kg swing, 3 rounds, 29:47

Shubham (14yrs)and Rajpal (15yrs) did 5 rounds, half the reps (11 each) and ran 400m

Shubham - 15kg swing, 10kg wall ball, 21:47
Rajpal - 10kg swing, 8lb wall ball, 19:06

Its posts like #22 that somewhat counteract these internet trolls, (#11).

"All KBS done with a dumbbell. Hope to get our first kettle bells soon" - brought a smile to my face

Glad to see CF expanding to countries like India.

And of course, RIP. My prayers go out to Cpt. Whitten and his family.

Hmm, now I'm kind of interested in what #11 bmoooa actually typed to illicit a response. Best not to answer such posts as HQ will likely delete the troll anyway.

Anyway, the Mikko and Graham video was awesome. "Class starts in 4 minutes!" broke a chuckle. Now to see the silly critiques of their form that is sure to follow.

HQ still, after all these years, manages to bring the pain for these Hero WODs. Nice work guys, this looks like a burner. And what great tribute to a man whose sacrifice we can never repay in full. RIP soldier.

One thing that irks me though is that in the videos posted with Mikko and Graham they make no mention of the significance of the workout. They just say it's hard and move on. The whole point is to remember the person and the reason the workout was created in the first place. Very disappointed in that respect.

RIP brother, we will continue the fight.

I'm not new to crossfit but I have a question. Does anyone know if there is a reg on burpees? I think i have been doing them strict and I've seen the wod preview lately and is that the way you are supposed to do burpees? I know it sounds like a newbie question but it would be great to have someones insight.

Rest in peace, Captain Dan Whitten.

Loved the Mikko Graham vid - but cant help but note Mikkos swings need a bit more hip snap and drive from the legs! Hes essentially bruting it up there with his arms! And Grahams down swing hes probably coming down too far. If he kept his chest up higher he'd shorten ROM and decrease the work he needs to do.

Both would make both already beast and fast athletes more efficient and faster!

Great vid and no way could i get anywhere near those times! ;)

#22:

Without being disrespectful to any fallen soldier, families, friends or others, I generally see no point in mixing up this great fitness and workout philosophy with tributes to fallen US soldiers.

If you want/need to workout in the name of a fallen soldier, or in the name of any other passed away friend/relative (cancer/aids victims, etc), that should be totally up to you.

For others, crossfit is a workout/life philosophy, and to "force" on a link to fallen US soldiers seems a bit strange. To demand other (non-US?) crossfitters to take part in it is to me even stranger...

again, this is not about being disrespectful to anyone who lost their lives or relatives in war.

I just dont understand the link.

RIP Captain Whitten. I too am from Iowa so this workout was especially close to me. Being stationed in Iraq currently I used more effort and tenacity then ever before. I would like to say I puked for the first time ever working out. I am new to Crossfit so I look forward to these times. I am glad that people still remember our fallen brothers, because without their sacrifice my family wouldn't be able to sleep at night. Capt. Whitten your family is in my thoughts and prayers brother and I hope someday to avenge your death my brother. Look down over God's beloved Infantry so that we may destroy the enemy that has brought you family pain. Until then I salute you my brother.

RIP Captain Whitten, with much love and gratitude to you and your family. Can't Rx this today as the 2 pood & 20# ball are on Post; will hit it tomorrow in your honor at Natick SSC. I will give this hero WOD the respect it deserves.

#22 Justin...I was thinking the same thing but I often wonder under what circumstances the athletes receive these WODs? Are they even aware that they are hero WODs when they film them? I would wonder that as there's hardly a person more respectful and humble than Mikko...just a plausible guess-timation.

"Put on your boots boots boots, and parachutes chutes chutes" 101st ripped with 82nd a year ago, I promise we are holding it down. You will be missed brother RIP.

55lbs kb otherwise as rx'd
46:00
m/27/5'9/165
camp dwyer afghanistan

As RX'd other than 16lb medicine ball
Start: 13:20:00 END: 14:22:20
Total: 1:02:20

1. 8:10
2. 11:50
3. 13:10
4. 13:22
5. 11:23

Oh my......start hydrating NOW.

"Whitten", and heroes before and to come...

We are all part of a rather unique and special community, whether here in the cyber-gym or members of a Crossfit Affiliate gym. There are many reasons for this to be sure, but one in particular stands out today as it does each time we are introduced to a new "Hero". We acknowledge those who have made the ultimate sacrifice on our Nations's behalf, not as a political statement or with an underlying agenda as is the case with many of those newspaper lists, but with a true thankfulness bordering on reverence.

This, after all, is how it SHOULD be. It is how it was in the wars and conflicts of our forefathers. Neighborhoods, towns, entire states would reach out in solidarity and support for the families of the fallen. As a nation we seem to have forgotten how to do this, lost as it were in the debates about the propriety and righteousness of whatever conflict might be at hand, as the historically quiet discomfort with such things has been replaced by the braying of the disenchanted here in the present.

You may think the quiet discomfort felt in the privacy of the homes left behind by those serving is the ideal. You may be convinced that the "means justifies the ends" approach of more contemporary protesters represents a high watermark in a maturing nation. Frankly, I don't care, and how I feel is irrelevant in this discussion.

But what you mayn't do is forget. It is not permissible to forget that there are people who serve, some in far-enough away places that it might be EASY to forget. While we as a nation of people have not really been asked to share in any hardship through open sacrifices like rationing or the like, we must STILL openly and consciously acknowledge these men (and women) who make the ultimate sacrifice on our collective behalf.

How? How might we do this? Well, I've talked a little about this in the past, but there are a lot of new "faces" here chez Crossfit, so it probably bears another telling. The introduction of a new "Hero", indeed the posting of any "Hero" WOD, is not only an invitation to remember that this particular Hero gave his life in the line of duty, but because we choose to willing accept the suffering induced by the WOD it is an invitation to remember that there are LIVING heroes and heroines on the line right now. They leave behind families who live each day a little more fearful of what might come than, say, the family of an ophthalmologist.

How do we express our support for those on the line, outside the wire? Easy. We circle the wagons a little bit around those families they left behind when they boarded the transport, or stepped into the cruiser, or hopped on the back of Engine 44. Grand gestures are not really necessary; small kindnesses are enough. It's now winter above the Mason-Dixon line. Maybe you go a little further with the snowblower and "forget" to stop until you've done the walk in front of that Marine's house. It's the Holiday season in much of the world--it's just too easy to bake and deliver an extra dozen cookies to the cop on the corner. You travel a bit for business, and the bill for that burger is magically paid for that private in the airport who looks like he's 14, hungry as he starts or finishes his journey.

It's little stuff, I know, but not trivial stuff. These are gracious people; they will understand. They chose their paths and they do not NEED these gestures to validate their choice, but the subtle "thank you" still feels good. The knowledge that the sidewalk is clear of snow brings a small but real comfort.

So today, or whenever you get to it, as you suffer through "Whitten", think not only of this young Captain but also about all of his brethren still on the line. Think just a bit about some small, concrete way to express your support for them and their families. For this, I am sure, is also what Coach has in mind when he offers up these epic challenges and names them after those we have lost.

This, I am sure, is what makes our community just a little bit different.

It's only fitting my best friend is honored with a ball-breaker of a WOD.

"Well done. Be thou at peace."

38:51- 500m row for run and 40lbs db thrusters for wall ball-RIP

m/45/185

subbed 20lb DB thruster for wall ball

50:00

RIP

It's not often your wife opens the Main Site and says, "Hey, HQ named a workout after my classmate!" Needless to say, we'll do this one with the honor befitting this fine paratrooper. ATW! Well done. Be thou at peace, Jason.

Bingo- as always your spot-on words are appreciated.

Kb swings at 60#s

the rest rx

44:46

M/30/173/5'10"

75lb dumbbell for KBS

7kg wall ball (waiting for my 20 lb ball for x-mas)

45:30

M/30/173/5'10"

75lb dumbbell for KBS

7kg wall ball (waiting for my 20 lb ball for x-mas)

45:30

1.5 pood and 45lb thrusters, otherwise rx'd:

47:05

RIP Dan. We'll never forget you!

"Be thou at peace"

Need some advice.

Been back to crossfit for 2 weeks now and loving it. I've been hitting the WODs hard for two weeks and am pretty fatigued. I'm extremely sore and am being cautious on this WOD because I'm honestly concerned about injury. I'm a healthy/fit 24 year old. Should I take the day off? scale down the WOD? I do plenty of stretching before and after. Thanks!

Well said Bingo.

50:28 subbed 40 lb DB thrusters for wallball

5 rounds
22 1.5 kb swings
22 Stair jumps to third step, 18 inches up, 16 inches forward
400m run included running up and down 6 flights of stairs
22 burpees
22 wall ball, 10lb ball, 15ft target

45:20
all sets unbroken except wall ball

THANKYOU CPT WITTEN..
55 lb KBS Otherwise as RX 39:52

#1 - RIP Captain. God bless you & yours.
#2 - I'm just thinkin' out loud here
#3 - Arent' you supposed to jump higher for a burpee?
#4 - Not criticizing, just asking is all
#5 - I promise

31:26, 3 rounds, scale down week. Semper Fi warrior.

42:12(45KB, 15WB)
We here in Africa have taken the "Whitten" challenge for our Brother in Arms and it tore us down but we as he did perserved through adversity!!!! We support the "Hero WOD"....military, police, fireman alike they are all heros in our hearts and minds..

God Speed you have taken your last Jump and paid the Ultimate Sacrifice and we stand ready to take your place till our hour glass runs out..21 yrs and still going...ARMY STRONG!!!

55:14, with a 62 lb kettlebell; as Rx'd otherwise

I made it. That's all that matters.

3 rounds- 19:44

RIP Captain Whitten

Bingo-Thank You, well said.

Five rounds for time of:
22 Kettlebell swings, 1 pood
22 Box jump, 18 inch box
Run 400 meters
22 Burpees
22 thrusters, 33 lb bar

45:41

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees (7kg)
22 Wall ball shots, 20 pound ball

40:48

It was an honor serving with Captain Dan Whitten,
I had a chance to serve with him and his men during his last deployment. Never Forgotten

I hurt my foot a couple weeks ago trying to run too far too soon in my vibrams and haven't been able to run since... is there anything I can do to sub the 400m run? would a C2 be my best choice? or should I do some kinda of combination of rowing and jumprope? I know you guys are all busy out there but if someone could let me know I'd really appreciate it. I hate that I can't do these wods with runs as RX'd... hopefully the foot will fully heal soon

Thanks
Cristobal

RIP Captain Whitten.

I felt an overwheliming sense of pride and accomplishment when I finished your WOD today. This WOD is as much a mental victory as a physical one and it ranks in my top three with EVA and Seven. I kept thinking of all kinds of reasons to quit and only of honoring you to continue. After the KB swings in round 3 quiting was no longer an option.

It was a gorgeous but cold morning in Denver. I lost time on the runs putting on a jacket and going out 2 doors to run but, I doubt it added much real time to the WOD.

48:49

22 2 pood kb/22 24" BJ/400m run/22 burpee/22 20# WB
rd1 :48/1:00/2:40/1:43/1:15
rd2 1:56/1:50/2:52/2:13/1:39
rd3 2:06/1:36/2:56/2:53/1:36
rd4 1:54/1:31/2:55/2:35/1:06
rd5 2:31/1:32/2:57/1:38/:53

F/40/5'4"/118
36:11
-warm-up: 40 min on treadmill (ugh.)
-12lb KB
-24" box jump
-400m = 4 laps around full basketball court
-8lb wall ball

Scaled to 1.5 pood swings

Otherwise as rx'd: 39.50

"Ho, every man that thirsteth, come ye to the waters, and he that hath no money; come ye, buy, and eat; yea, come buy wine and milk without money and without price."
~Isaiah 55:1

Dan was in my Ranger school class and was paired with me as my buddy in airborne school. Straight from Ranger to Airborne with only 6 days in between. We went to Airborne AFTER Ranger because the powers-that-be didn't want any more lieutenants breaking ankles before their Ranger class dates. He was a good dude.

Dan was in my Ranger school class and was paired with me as my buddy in airborne school. Straight from Ranger to Airborne with only 6 days in between. We went to Airborne AFTER Ranger because the powers-that-be didn't want any more lieutenants breaking ankles before their Ranger class dates. He was a good dude.

2-part WOD:

I. Bench Press 1-1-1-1-1

225-235-245(PR)-250F-250F

II. "Beermile"
4 rounds for time of:
- Drink a 12 oz. beer, 1 rep
- Run 400m

As rx'd, 19:07.

Good times.

This wod ruined me

35:20 as Rx'd
Very tough

35/M/6'00/192

50:33

(53#, no 72# available)

35 yom 210 bwt

team wod (3 per team / 1 working at a time)
2 rds
500 jump rope singles
400m run (all 3 memmbers run)
300 sec of plank
200 push press w/ 45 lbs
100 alt. lunges
team brian 33:26
team chris 34:41
team pip 34:56

I ran a 1/2 Marathon instead. Each time a blast of cold wind nearly took me off the bluff overlooking the Willamette River I was reminded of the sacrifices of Captain Whitten, his family, and all the warriors standing between us and bad things. I set a PR in all that wind too. Semper Fidelis.

# 45
Andrew - you have a few options - scale the workout - do half - go to crossfit brandX - and see what their scaled version is and take it from there. Or take the day off and try to hit this tomorrow. You have to be careful of your body breaking down too much muscle at once. There is a condition called rhabdomyolysis that can happen with hitting crossfit workouts full scale when you first start. when you break down muscle your body will excrete the breakdown products via your kidneys (you pee it out) - your kidneys can become overwhelmed with the breakdown products and you can find yourself with kidneys that no longer work (renal failure) - This is nothing to mess with. I have seen some extremely fit Army folks come into the ER in rhabdo from too much exercising.
take it slow when you are first starting out. This Hero workout looks like a complete suckfest that has put a hurting on crossfit elite -

44:10. 55lb DB subbed for 2pood KB swing.

Haven't been on in about 5 months due to enrolling in the Police Academy, nice to see the regulars still going strong(Apolloswabbie, FitMom, Bingo etc.) But did something exciting today...Bought my first pair of Five Fingers! Man I love these things! Can't wait to try em out at PT this week. I've still been doing the mainsite WODs as my schedule permits, however I run ALOT now. Just did a charity 5k yesterday (my second) And my sunday routine has become running from home to the Academy and back (7 miles) I do stop for about 5 minutes to hydrate at the school but when I started 7-27-09 I couldnt go a quarter mile Thanks crossfit. Talk to you all soon. As always Bingo you are so wise! RIP Capt.

What a WOD!!! Definitely fitting of a HERO like Capt Whitten. Loved every minute of it!

As Rx'd w/70# db for kbs
45:15

m/25/6'1"/180

31/M/5'10/ 145

AS RX'D

46:50

The hardest was the wall balls, all WODs with wall balls kill me. plus it was raining outside so it was fun to do a wall ball shots 10 ft to the wall with a wet ball and do the swings with a wet bell, wet Burpees and a wet box, runs were easy, :) Awesome WOD. RIP

SANTI

50:00

Subbed 70# dumbbells for KB swings and 45# BB thrusters for wall balls.

OH. MY. GOD. I think rest day tomorrow.

cfwu 3rds 15 reps
back extensions
situps
squats

pullups/dips 1rd 15reps

3rds only 41:06
65lb dumbell

haha... Graham is wearing Reebok Zigs...

R.I.P. Cpt Witten
35:45 RX'D
CrossFit Stompin Ground (m/29/175)

4 months Post Op Rotator cuff surgery
Two rounds of:
12 Kettlebell swings, 20 k
12 Step ups, 24” Bumper plate stack
2 Min light punch/kick combo’s on heavy bag
12 Burpees
12 Wall ball slams, 20 pound ball
m/53/72"/220

RIP Brother

1.5 pood instead of 2 pood:

time - 41:37

41(today!)M/185

as rx'd

41:29

34:24

only 45# kettlebells available - did 25 reps vice 22
22 box jumps - 30 in
400 meters - ran around the b ball court 3 times
22 burpees
25 wall ball shots, 15# (did 25 vice 22 due to lighter weight)

Pack, 40 lb DB all that was avail and jumped onto bench unk height, ran on treadmill...37:44

As rxd
50.57
RIP

rest easy brother.

i start police academy tomorrow and i am not going to be able to run worth a damn after this one. 57:10 as rxed. i will bear all soreness and pain and consider it easy and an honor, in reflection of capt whittens and all our fallen heroes sacrifice. thank you for your service.

Bingo,

Thank you for saying that with such grace.

RIP Captain W.

Scaled KBS to 1.5 pood and WB to 16# ball, 4 rounds in at 33:14 and had to bail...

56 rx'd - damn that was tough!
RIP

53lb kb :), 24" box, 16lb ball
53:27

M/27/6'1/208

34:29 rx'd

RIP Capt. Whitten
45.6 lb kettlebell, 18 in box, 14 lb ball
62 min 2 sec
Just over an hour of pure unadulteraed hell. Now I can't walk. Wouldn't have finished if I weren't thinking about the guy in the photo, that's for sure....

4 rounds...
35# kettle bells
15# Dumbell thrusters for Wall Balls
all else as RX'd
31:52
Good workout

Thank you for your sacrifice Captain Whitten.
45 yom/5'9"/180
55# db, otherwise as rx'd
50 minutes.
destroyed me

Used a 70 # DB for KB swings
16 lb. med ball (heaviest we had at school) for WBS-did 28 reps
all else as rx'd
45:41

RIP Captain. Thanks for your sacrifice and all those who serve with you! Your commitment to our freedom will never be forgotten.

IT IS THE SOLDIER
It is the Soldier, not the minister
Who has given us freedom of religion.

It is the Soldier, not the reporter
Who has given us freedom of the press.

It is the Soldier, not the poet
Who has given us freedom of speech.

It is the Soldier, not the campus organizer
Who has given us freedom to protest.

It is the Soldier, not the lawyer
Who has given us the right to a fair trial.

It is the Soldier, not the politician
Who has given us the right to vote.

It is the Soldier who salutes the flag,
Who serves beneath the flag,
And whose coffin is draped by the flag,
Who allows the protester to burn the flag.

©Copyright 1970, 2005 by Charles M. Province

36:22

12 lb. Wall ball (Heaviest Available)
45lb Kettlebell

All else as rx'd

30:22 as Rx'd
You're remembered Brother!

to comment #26...look at mikko's KBS's in the 5th round, he's pretty much jumping off the ground...i'd say that's a lot of hip and leg!

Everything is Rx'd but 1.5 pood kb was all that was available
Time: 53:08
Grand Forks, ND AFB

30:22 as Rx'd

You are remembered...!

4 rds 34:21 with 18lb ball.
Got to the base gym a little late only had 40mins to try and pull this off, got to 4rds and I knew I couldn't pump off another rd in 5mins, try again next time.
R.I.P Sir

@1.5 pood, everything else as rx'ed
54:05

M/23/170#/6’

Ouch. That really hurt. AWESOME WOD though.
As Rx’d- 1:04:52

39M/5'10"/170#

W/U: SP, 110x3 - 125x3 - 140x7; KBS, 3x10 at 25-35-55#.

As Rx: 43:20.

C/D: static stretch of hamstrings.

Runs on outside road course (27F, 14F wind chill; 89% humidity; light snow, wearing VFF). American-style KBS; walball squats to an 11-inch box.

Runs were a bit cautious/slow due to slick/icy road conditions. Runs were in the dark and I somehow managed to step into the same icy puddle 4 out of 5 runs! :) Left shldr injury hurt a bit on the burpees, but really wasn't as bad as I expected. Had to wear a sweat shirt and swear pants for the outdoor runs, which made the rest of the WOD really hot! Tough WOD.

Done in your honor, Captain Whitten. RIP.

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell swing 16kg x 5-5 24kg x 5-5 32kg x 3-3
Box jump 24” x 5-5 Row 500M

55:48
Subbed 500M row instead of runs due to snow
Foam roll after

51:55

31 yom, 190 lbs

65 minutes

subbed 45lb DB thrusters for wall-balls and 70lb DB swings for 2pood KBS...otherwise as rx'd.

47:22

correction to my last post...the thrusters were barbell not dumbbell.

Anyone else wish there was a "Bingo" on his or her block?

Well, there might be.

Prolix post # 105,

Bingo!

Cheers.

5 Rounds of:

22 Kettlebell Swings - 1 pood
22 Box Jumps - 18 inch
Run 400 meters
22 Burpees
22 Wall Ball Shots - 14 pound ball

51 minutes

44:46

m/38/6/190
Scaled 1.5 pood
49:00

f/29/501/140
Scaled 1 pood
49:11

I came on tonight to draw up this week's PT plan for my section and damn near fell off my couch when CPT Whitten was smiling at me for Sunday's WOD.

Sir, you are missed by everyone who served with you in 4BCT, RIP knowing we killed hundreds in your honor and every other member of 4BCT that we lost. I can only hope F6 is with us tomorrow so your memory can smoke the s**t out of him.

Scaled w/
3 rounds
1.5 pood
8' tgt
33:12

As rx'd 67:30

24 kg KB
14# wall ball
20" box

48:41

Kevin
Thanks so much for the advice, mostly because I actually only have one kidney. It's great to be a part of a community that so steadfastly supports it's members. CF for life!

I can't say it better than Bingo but just wanted to state my piece:
To those of you who might wonder about the Hero WOD -
Always remember that you are in a fitness community that is built around ideals of enduring self-inflicted pain, finding true motivation inside of yourself, and striving to be better each day. These are all characteristics that fit extremely well with the warrior's ethos and is why -many- in this community are true to life peacekeepers and war fighters. By its very nature crossfit will always have a large following of my brethren. Many of these heroes were even better athletes and xfitters than most of can hope to be. It isn't about geopolitical stances, it's about honoring those warrior-athletes that died for something greater than themselves. While you sweat with ripped open hands, pain in your gut, and fire in your lungs, embrace the pain and know that you are alive. They will never be able to do a WOD again, so we'll do it for them.

"Be thou at peace"
CPT Wighty

RIP Captain and God bless your family

44:41

used 50lb db for swings heavist I have. Subbed 40 sdhp for run weather pretty bad outside. 45 thrusters for wall ball.

cfwu (1 round only)

runs tm @ 2%
subbed thrusters with a 40# dumbell for wallball shots
70# DB for KB swings

51'01"

46:12

-scaled 1.5 pood 22 rep
-used 30 inch box at 11 reps (No 24inch available)
-400m
-22 burpees
-sub 45lb thruster for wall ball 22 rep

this wod was very difficult the transition from running to burpees was hard.

m/41/76"/242#

as RX'd except subbed 12# on wall balls

60:32 - I finished - whew that was hard

Captain Whitten was my XO when I was on active duty. He was an honorable man and a wonderful paratrooper. You will be missed. Rest easy Sir.
"Fair winds and Soft landings"
Strike Hold
All The Way

Hardest one for me so far, the kettleballs kicked my ass. My time: 50:55.

M/40/6-1/297

Rest in Peace Captain Whitten.
Finished in 1H 15m.
No subs...No scale...first time...just steady and slow...

bad ass workout..RIP CPT.. AIRBORNE ALL THE WAY!!!

5 rounds:
22 70lb dumbbell swing (unbroken)
22 24" box jump (12,10)(14,8)(15,7)(16,6)(12,10)
.25 mile run
22 burpee (unbroken)
22 20lb wall ball (12,10)(14,8)(22)(12,10)(22)

37:52 12/12/2010

M/28/176/75kg

as rx`d

34:29

RIP Whitten

Rx'd - 48:02. Those 2 pood KB swings were rough.

57:47 1.5 pood; sub 20kg thrusters for the wall ball shots

Rx'd: 51:31

RIP Whitten

Kettlebell swings, 35 lbs. KB
Box jump, 20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 16 lbs. ball
43:52

I served with CPT Whitten in Afghanistan from 2007-2008. RIP.
Airborne!

RIP Captain Whitten God Bless

Attended a Kids Cert. this weekend and opted out of this WOD
instead i did
10 rounds for time
12' rope climb start from seated 1 ascent
5 hand stand push ups (really struggled on the last two rounds)
10 wall ball shots 20# ball

21:26

M/28/176/75kg

as rx`d

34:29

no running in minnesota, especially after record snowfall. subbed 400 m row for run.

24kb was only other substitution. great wod, seemed like a great guy too, was thinking about him to keep me motivated.

43:22.

Kettlebell swings, 35 lbs. KB
Box jump, 20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 16 lbs. ball

time: 43:13

52:07 RX

RIP Whitten my brother in arms.

Well said Bingo

F/40/5'6"/145

3 rounds:

1 pood KBS
18" box jumps
400 m
burpees
14# wall balls

28:33

22 isn't bad for number of reps, but 5 rounds is!

3 rds:
27:35

43:00

ran 4.6 mi = 37:55

Monday, 12-13

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (last two two minute hard bike)
22 Burpees
22 Wall ball shots, 20 pound ball (sub'd 20 # DB thrusters)

46:42

1. 7:30

2. 8:23

3. 9:49

4. 10:43

5. 10:14

M/22/6'/180

1 hour and 20 minutes

this was harder than the filthy fifty for me haha

WOW!!! To say that was rough is an understatement.

47:16

Five rounds for time of:
22 Kettlebell swings, 70 pound db
22 Box jump, 20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 12 pound ball

Five rounds for time of:

22 KB swings, 1.5 pood
22 Box jump, 24" box - all singles and done without any attempt at speed due to both knees having been damaged during Judo practice
Run 400 meters on treadmill with 5% incline (too much ice on the sidewalks and roads after the weekend blizzard to run outside)
22 Burpees - burpees with plank pushup, jump and overhead clap
22 25# sandbag throws to 8' ceiling

36:41

RIP Captain
34:47 Rx What a great WOD I am sure I will feel this one tomorrow. Kettlebell swings took a lot out of me 70# is heavy and the wall balls were a killer at the end. Burpees and box jumps pretty much unbroken.

M/23/180/6'2"

As Rx'd:

42:59

That was friggin hard. By the last two rounds figured out a better way to do burpees and did them unbroken. Swings and box jumps were all unbroken.
That was very deserved of a hero WOD, it hurts everywhere as I'm sure those close to Whitten do. RIP Whitten.

m/32/5'8"/170lb

RIP Captain Whitten

Did this about 5 minutes after completing "Lynne"

as rx'd:

48:15

Definately tough, especially the KB and wallballs.

Rx 50:08

m/38/192

scaled to 3 rounds, everything else as rx'd

34:00

M/40/200lbs. as RX'd 44:53

Griff #27 Why hero WODs.
1) The Crossfit community is heavily influenced by military/police/rescue. As a Navy SEAL we on occasion did workouts or training exercises to commemorate our fallen comrades. Also, the more you bleed in training, the less you'll bleed in Combat. These workouts encouraged us to train harder.
2) Part of the Crossfit philosophy is to train for real life. Body building doesn't prepare you well for what you may encounter in the real world. Crossfit does and the epitome of this is the battlefield. So it's fitting to remember the ultimate physical sacrifice made by our soldiers, police and rescue personnel.
3) What about other nations/people in other countries? Well, 1st of all some of the Crossfit Hero WODs have include Canadian, British and I believe also Australian soldiers. 2nd no matter what country you live in in the free world you owe a debt of gratitude to these men. It's the US that allows freedom to reign worldwide. You may disagree, but then you don't have to visit the Crossfit site. That's freedom for you right there.
4) I hope our enemies are offended by Crossfit Hero WODs and won't do them. That way they'll be weaker and we can kill them easier and have to have less hero WODs!

5 rounds

22 X KB swing (70lb kb)
22 X boxjump (24")
.25 mile run
22 X Burpee
22 X Wallball (25lb ball)

59:09

oh, my...

Completed Mon 12-13-10

22 kb swings 35# unbroken
22 20" bench step ups, unbroken. Knees do like box jumps
400 meter run treadmill
22 burpees broken 12-10
22 thrusters 12# db. unbroken. had to stay inside, 3 foot high snow drift outside at wall ball area.

Rounds were less than 7:30 each, work time.
Took about a 1 minutes breather after each round.
That short rest allowed me to push through each round nearly unbroken.

Fitting workout for a Hero.

42 minutes

Laura f/48/5'7/155

Scaled; 5 rds- 15reps as Rx'd; 34:30.

41:24 as rx'd

56 minutes, 55lb kb's, 45 pound thrusters instead of wall balls.. stuck on treadmill and a few trips to the bathroom.....

2010-12-13: Sub:11/mvmt&45#kb. 24mins@4:14,4:22,4:49,5:19,5:15.

37:33 (400m). Rough WOD but rewarding to honor Capt. Whitten.

i did it in 35:13 rx'd. The thing that kept me going was the thought that someone I didn't know died for our country!! Thank You and Rest In Peace Brother!!

m/165

as rx: 40:44

49:45. Time would have improved were it not for unfortunate #2 during 2nd set.

1 pood KB
41:43

m/39/76/210

1.5pd KB; 20" BJs. Subbed 45# thrusters for WB

46:15

3 rds - no time for 5

subbed 50lb db for kb

23:18

Still brutally tough

m/43/5'9"/161

Finally did this awesome hero WOD...43:56, nails as my mate Lee from UK would say; unbroken swings but the rest was all over the map...brutal and worth every second of effort...RIP brother!

subbed 400 m rows, 70 lb db swing, and 13 lb wb (heaviest they have)
4 rounds
37:45

Thanks Dan

as rx'd: 50:08. WOW!

As rx'd: 48:50

34:21 Rx'd

* first round KBS unbroken... others broken 12/10 & 15/7
* all box jumps unbroken
* all burpees unbroken
* first and last round wallballs unbroken... others broken 12/10

5 Rounds of:

22 Kettlebell Swings - 1 pood
22 Box Jumps - 20 inch
400 meters - on treadmill (would have gotten this done quicker if I could have run outside but -20c today)
22 Burpees
22 Wall Ball Shots - 20 pound ball

60:38 min
Not sure which is worst this one or Filty Fifty..

38:42 as Rx'd
That was a wonderfully horrid W.O.D!

Rx'd 35:27

used 1.5 pood, 20"box, 14# wb
below 0 temps= 50 dus for 3 rds., 400m row 2 rds
49:50

39:26 - only did three rounds yesterday.
I did the other two this morning (minus the 2nd round of burpees) in 23:00
Those burpees kill a big man!

1:01:03
subbed 45 lb. thruster for wall ball
run around block with Roo @ about 600 m
25" box jumps
1.5 pood swings

30:58, quit after 3rd round - burpees are my adversary.

rx except 2.5 pood kb for swings-36:53

32:09 as Rx'd

M/24/6'2"/195

This might have been the hardest workout I've ever done in my life and I'm being completely honest. As Rx'ed 45:06

WU: C&J 95x5 / DUx15

"Whitten"

38:44 rx'd

(6:10,7:40,8:14,8:11,8:29)

runs outside, tried to pace early rounds but never really sped up in the later rounds.

RIP Whitten

later,
b

M/37/6'4"/170
36:25 as Rx
From all at CrossFit IoTA who stepped to this challenge, RIP!

SUB 55# db
SUB 25# db

66:30

R.I.P.

Sorry Sir, I had to scale this to 3 rounds...
1 pood KBS, 20" box, 14" ball

39:45

should've written down the workout. got the order mixed up

f 29/5'7/124
Five rounds for time of:
22 Box jump, 24 inch box
22 Kettlebell swings, 1 pood
Run 400 meters
22 thrusters, 15 lb dumbbells
22 Burpees
50:52

m 29/6'1/182
Five rounds for time of:
22 Box jump, 24 inch box
22 Kettlebell swings, 1 pood
Run 400 meters
22 thrusters, 20 lb dumbbells
22 Burpees
52:00
50:52

24/m/180
3 rds as rx'd: 26:11

1.5 pood, otherwise as rx'd
42:48

half-naked snow-angel cooldown

M/49/6'2"/195

as rx'd
59:26

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 1 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
52:04
Gabriel
45:50 4 rounds

16 lb wall ball otherwise Rx'd

44:30

did push press
5-5-5-5-5
95
105
115
130
135(2/5)

M/64/177-"Whitten" scaled to Puppies:
Three rounds for time of:
15 Dumbbell swings, 20 lb
15 Box jump, 24 inch box
Run 400 meters
15 Burpees
10 Wall ball shots, 10 pound ball

Bless you CPT Whitten, your wife, family and sister who still serves...
51:14 as rx'd
great "grinder"
completed at SpitFire CrossFit Gym, Joint Base Balad, Iraq

RIP bro - Godspeed to your family

BrandX "Pack"

1Pd Bell, 20" Box, 20# Ball

28:48

#154 Andres...I couldn't have said it better
bingo ... always says it best

approx. 47 minutes
3 full rd's, 4th rd swings and wall ball

3 rnds as rxd 33:30

Brutal

5 rounds

45 lb. DB swing, 15 reps
15 box jumps, 24" box
run 1/4 mile
15 burpees
45 lb. thrusters, 15 reps

30:21

m/24/5'11"/185

Modified a little bit:

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
14 Wall ball shots, 30 pound ball

48:10

Absolutely brutal workout.

Subbed 54 lb KBS cos of my bad back. Did some step ups during box jumps. RX'd otherwise. Tried to do as many unbroken sets as I could, got most of them. Damn those burpees.

TT: 40:43

Scaled the KBS to 54 lbs cos of my messed up back.

Rowed 500M last 3 rounds instead of running (bad knee!)

Otherwise RX'd tt 40:43

Loved this one

3 rounds

22 2 pood swings
400m run
22 burpees
22 wall balls

had to cut short due to time... 26 mins

37y-m 6ft 195lbs
20in box jump
35lb kb
54 min

m/44/6'4"/185
Had two cut it down after first 2rds. Running short onTime and I never would have finished... brutal!!

5 rounds for time of:
(2rds of 22 and 3rds of 12 reps)
22/12 Kettlebell swings,45pd dumbell
22/12 Box jump, 24 inch box
Run 400 meters
22/12 Burpees
22/12 Wall ball shots, 7kg ball

45:55

Absolutely brutal workout.

22 Kettlebell swings, 2 pood (subbed 44 reps w/30 lb. DB)
22 Box jump, 24 inch box (subbed 18" box)
Run 400 meters
(1:45; 1:51; 1:59; 1:57; 2:01 on treadmill)
22 Burpees
22 Wall ball shots, 20 pound ball (subbed 2x10 lb. DB Thrusters)

Elapsed Time: 41:27

48/68.5"/147#

Substitutions due to equipment restrictions and limited facilities. Still...all in all - a GREAT workout!!!
Pleased w/my time, given substitutions, limitations.

This WOD kicked my ass! RIP CPT Whitten, my prayers go out to you and your family.

CPT Robinson

M/33/175/5'8"
As Rx'd
42:45
RIP

I had the pleasure of knowing Dan at West Point. Not only was he a physical stud, but a wicked smart individual. We were both math majors and often worked together on classes... He was very sarcastic and loved to drink at the firstie club and Officer's club. Needless to say he was a great guy and a good friend... so I will think of you when I do the workout.

Cheers

M/24/6'1"/180

Subbed 16# ball (28 reps)
All else as Rx'd:
47:58

56:21 - 1.5 pood kettlebell, 18lbs ball(biggest they have at my gym), did the runs on a treadmill.

Slipped on the box jumps in round 2... had a nice scrape along my shin for the rest of the workout, definately a killer workout! Just glad i could get under double what Mikko and Graham were doing...

M/34/5'4"/141lbs
As RX'd
43:20

M/34/142lbs/5'5"

As rx'd
50:18

37:58

55lb DB swings
18'' box jump
45# thrusters for wall balls

sir, rip.

my condolences to the family and friends.

was aiming for under an hour, got it at 56:12

scaled to 35# plate swings, appx 450M run and 45# thrusters

again, my condolences. this was my first hero wod to completion in awhile. used Cpt. Whitten as inspiration to finish.

later and good night.

A great tribute workout to my friend Dan. Let's see how my time is in zero degree Ft. Drum weather!

M/39/185/5-10
As RXd
rnds were:
1-7.02
2-7.40
3-7.36
4-8.40
5-9.06
tot=40.06 tough workout there. KB were the concern only did 12-10 break down to rest the lower back. others were broken in the 12-10 or 14-8 range. Run really got slow in 4 and 5 rnd, the major factor in time going up, other items were about the same.

After work worked MU with Jason. good stretch from DYNNE earlier. Normally do one MU. feet to deck, fix hook grip, repeat. Was able to hit two in a row w/o feet touching...then later hit 3 in a row..PR so call that a good day.

14:26

(Did 2 rounds only - couldn't embrace the 'suck'. Too tired from lack of sleep / good nutrition. Switched off mentally).

Pack:
Three rounds for time of:
22 Kettlebell swings, 1.5 pood
22 Box jump, 20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 14-20 pound ball

37y-m 6ft 195lbs
20in box jump
35lb kb
54 min

45:23 as RX'ed. Tough.

34:41 @ Crossfit Snohomish

45 lb db instead of kb, rest Rx

45:24

Dang. Dan told me that I could call him Dan when we were both captains and I just missed him. I guess I'll have to wait until I catch up with him down the road.

RIP PSMB

Subbed row

55:05

50/m/190

3 rounds as rx'd. 31:01

As rx'd 41:37 w/ 26" box
Probably shouldn't have eaten 'mystery meat' from freezer wrapped in butcher paper labeled 11/02 before workout. I'm beginning to think that the '02' doesn't represent the second of November :>)

1pood kettlebell and 8lb wall ball, everything else as it said... 46:50
great work out, i wanted to give up after 3 rounds, but out of respect i pushed through!

M/23/70"/192#

"Whitten"
5 rounds for time of:
22 75# DB swings
22 Box Jumps
Run 400m
22 Burpees
22 40# thrusters

1:15:58

M/22/160/5'7"

40:15

with 45# kb

Great workout, fitting a true hero. Those of you who have an issue working out to the memory of a fallen hero, you have no heart and you might be in the wrong community. Don't worry, some of us will push harder both in the gym and on the battle field to protect your right to be weak. R.I.P Dan, Paul and Jason.

Rx'd

36:43

M/32/5'8"/175

Rx'd

39:44

50# DB
20"
treadmill
42:32

Five rounds for time of:
22 KB swings, 55 lb dumbbell
22 Squats
Row 400 meters
22 Burpees
22 thrusters with 20 lb dumbbells

35:22

This is seriously one of the hardest WOD's that I've ever completed, very fitting for a Hero WOD. Subs were mainly built around my ankle, which is getting better five months after surgery.

M/25/5'11''/195

32:28

subbed 1.5 pd kb

76:00

M/40/193/6'3"

subbed 1.5 pd kb

76:00

M/40/193/6'3"

3 rds. 50lb swings. 20lb db thrusters
28:17

3 rds. 35lb swings. 10lb db thrusters
27:42

22:17
3 rds

Subbed row 5k
Then 10 min to establish a 1 rep max @ back squat- 290
Then amrap in 20 min of:
75% of 1 rep max at back sqt
2 reps
4 muscle up's
6 box over jumps - 23"
8 k2e
9 rounds plus 3 muscle up's

m/75kg/29

50:25

Subbed 25 x 27.5kg swings, tuck jumps for box jumps and 20kg DB thrusters

f/27/147/5'5"

"Whitten", 3 rds:
27:02

20lb KB, 30lb barbell thrusters for wall balls

RIP Captain Whitten, peace and love to you and your family.

3 rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 15 pound ball

27:10

short on time today but still a butt kicker. RIP Whitten from a fellow Iowan. Thank you for your service to this country. My prayers go out to your family.

"Whitten"

Five rounds for time of: SUB 3 ROUNDS
22 Kettlebell swings, 2 pood SUB 70 pound Dumbbell
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

32:11

1.5 pd
76 minutes

M/6'3"/40/192

1.5 pd
76 minutes

M/6'3"/40/192

Subbed 3 rds:
31:16

M/39/210lbs/6'3"

Subbed to 3 rounds but did it with a 30lb weighted vest.

Andrew: 41:02

Erin: 27:07

This workout was killer, about 40 minutes....jeesh!

"Whitten"

Three rounds for time of:
22 Kettlebell swings, 12 kg.
22 Box jump, 24 inch box
Run 400 meters
22 Burpees with jump
22 Thrusters with 12.5 kg. barbell

Ouch. scaled as my back was dying.

Time: 36 minutes. more than enough for me...

Three rounds for time of:
22 KB swings, 1.5 pood
22 Box jumps, 24"
Run 400m
22 Burpees
22 Wall ball shots, 20#

23:05

M/50/153/1-1-06

1 Pood/20"/14#

52:54

Long, slow slog.

Fair winds and following seas, young Hero.

CFWU x 1

#45 KB, #20 ball
3 Rds
35:33. Brutal, got my moneys worth.

Rx 41:41

Used 68 lbs dumbbell for swings and subbed 2x22 lbs dumbbell thrusters for wallballs, due to our midget gym...
->55:ish

As Rx'd except subbed 40# dumbbell thrusters for wall balls.

48:17

RX: 37:41
RIP

Got through two rounds then couldn't finish. Lack of sleep caught up to me.

21/m/5'11"/174

All the way sir

That was rock hard.

36.06

-10 Celsius in my garage. Felt like a hot day on the beach when I'd finished.

RIP Whitten. Another one of the brotherhood lost.

CG

Used 70lb db for KB

2 minutes on stationary bike for run

1:10

This kicked my butt...felt a strain in my stomach before I began when I was done it was burning and I ended up taking about 5 days off

1:17 minutes...wore me out...would like to try this again...I felt like I was giving it all I had but that is a pathetic time

scaled to 3 rounds:

28:40

36:40 as RX'd. Met pukie at the end of Whitten. RIP Soldier....

M55yo

Had a rough time with this. Did really well (for me) on the last Filthy Fifty...but this was a different animal. The burpees are no friend, and 2 pood Kb always does me in.

31:30 for 2 rounds (ridiculous). Need to do all five sometime for Whitten, RIP.

36:20 not quite RX'ed

had to scale the KBS to 1.5 pood (all I have).... still an awesome WOD!!!!. The KB was the only thing unbroken, so I guess it shouldn't have been scaled..... Like I said, still awesome.

RIP Whitten

22 KBS 1.5 pood
22 lunges
22 burpees
22 airballs
22 swissball situps
time unknown

5 rounds for time of : 22 kettle bell swings with 35 lbs. 22 box jumps on 20" box. Run 400 meters . 22 burpees . 22 wall ball 14 lb ball 8' Target. Time 47:02

5 rounds for time of : 22 kettle bell swings with 35 lbs. 22 box jumps on 20" box. Run 400 meters . 22 burpees . 22 wall ball 14 lb ball 8' Target. Time 47:02

Paul: 36:33
Gunnar: 39:33
Eric: 46:09
Harold: 48:22
Jen: 49:33
Chris: 55:02
Shawn: 65:04

JUST PLAIN YUCK!

3 rft, 31 minutes

m/37/5'9/185
CFWU-3. Reg. Superman. No Burgener. K to E. DU.
46:24
Didn't push on runs at all. Just used for recovery. Most exercises 12 or 14 +...
Need to reduce & shorten breaks to get faster - as usual. Maintain lumbar curve on squat portion of Burpee (Keeps hips from hurting) & chest to deck (more explosion - don't have to work so hard from squat.)

WOD:
Rxd: 5rounds
Used a 70lbs DB instead of KB for swings, box was 27inches, runs were 5x around a basketball court, regular Burpees, and 2x20lbs DB's Thrusters instead of wall balls.
In 33:55.

m/27/185/177

WOD
As Rx'd,

38.44

Just pure hell,torture,mental fortitude,to get through it ,but no way i'd give up !

40:57

4 rounds - they never look that hard on paper.

as rx'd bar:
db swings 25k
400m run @ 2.5% incline & 12kph
db thrusters 35lb

First wod in 3 weeks!

54:19

Subbed 500 m row for run!

did this yesterday:

5 rounds:
22 DB swings at 70lbs DB
22 Box jumps at 27inch box
5x80meter basketball court laps
22 Burpees
22 DB Thrusters at 2x20lbs DB

in 33:55

60# DB swing

all else as rx'd: 41:20

Missed.

"Mrs. Miyagi"
Five rounds for time of:
22 Kettlebell swings, 1 pood
22 Box jump, 24 inch box
Row 500 meters
22 Burpees
22 Wall ball shots, 12 pound ball
52:18

3 rounds, 70lb DB for swing

33:40

CFWUx1
55:34
Fighting a cold :(

Performed on Monday 12/13/10

43:21 Rx

10 db swings 70 lb
20 bench jumps
run 1/4 mile 8.0
20 burpees
10 db thrusters 20lb

3 rounds in 44 min

42:35

as rx'd 32:43

10 db swings 45 lb
20 box jumps
row 400m
20 burpees
20 wall balls 10 lb (had to sub last round with 20 db thrusters 10 lb cuz gym got too full)

3 rounds in 40 min

22 16kg kb swings
22 24" box jumps
400m run
22 burpees
22 6kg wall balls

45.40 (felt like a rung out rag)

F/43/169cm/62kg

Just done this WOD and it was a monster.

Great way to remember the fallen

RIP Bigman see you in the FRV

Stahlnecker & Tzortzis 35lb kettle bell 45min

Dudley & Sweeney 50 min

Austin & Douglas 53min

Great work out to honor a great man. I had the honor of serving has CPT Whitten during OEF 09-10. All the way sir!

brutal. death by burpees
16lb wallball
4 rds 37min

5 rds would probably have been in excess of 50

This morning 32 Paratroopers from 4BCT, 82nd ABN DIV completed "The Whitten" as they prepare for their upcoming deployment - It was an honor to be able to be surrounded by amazing Soldiers and honor my brother at the same time - Thanks everyone that has completed this work out -

5 rds 30:54
35 Lbs Kettle bell
20 Lbs Medicine ball

My daughter and I did this one today for Whitten and a family hero, Sue. She lost her long battle with cancer and we did it for her in memory or her courageous fight. She will be deeply missed.

The heat made it difficult but nothing compared to the struggles of our heroes. It was an honor.
1:11:24
Jim and Madison

For some reason, I felt compelled to do this WOD today? RIP Captain Whitten. Hoorah!

46:14 Rx'd

43:49 (with 22 thrusters @ 90lbs instead of 400 meters run).

55 lb. KB
20" box
450 m run
16 lb. ball

41:29

RIP

48:29 with a 53# KB

That was for you CPT Whitten.

All the way!

A co. 1-508 PIR 2003-2008

48:29 with a 53# KB

That was for you CPT Whitten.

All the way!

A co. 1-508 PIR 2003-2008