December 12, 2010

Sunday 101212

"Whitten"

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

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.

HeroWhitten_th.jpg

Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


WOD Demo with Mikko Salo and Graham Holmberg video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Posted by lauren at December 12, 2010 5:00 PM
Comments

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

Comment #1 - Posted by: JD at December 11, 2010 5:01 PM

RIP Captain

Comment #2 - Posted by: Aaron at December 11, 2010 5:01 PM

RIP.

PS- This WOD looks AWFUL!!

Comment #3 - Posted by: Patrick at December 11, 2010 5:08 PM

"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

Comment #4 - Posted by: Quinn McCutchen M/41/150/5'10" at December 11, 2010 5:09 PM

Fair winds and following seas on your journey, warrior!

Comment #5 - Posted by: Apolloswabbie 72.5 209 46yoa at December 11, 2010 5:11 PM

Holmberg and Mikko = awesome

Comment #6 - Posted by: Lucas at December 11, 2010 5:12 PM

RIP

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

Comment #7 - Posted by: Alex at December 11, 2010 5:12 PM

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

Comment #8 - Posted by: Anthony at December 11, 2010 5:22 PM

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

Comment #9 - Posted by: B Dizzle at December 11, 2010 5:22 PM

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

Incredible how they make it look so easy

Comment #10 - Posted by: Pete - Decatur at December 11, 2010 5:43 PM

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

Comment #11 - Posted by: PPSP at December 11, 2010 5:46 PM

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

Comment #12 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at December 11, 2010 5:47 PM

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

Comment #13 - Posted by: Stan K at December 11, 2010 6:25 PM

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

Comment #14 - Posted by: Cookie 43/5'6"/mom of 3 at December 11, 2010 6:34 PM

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.

Comment #15 - Posted by: Simon 30/195/5'10" at December 11, 2010 6:43 PM

"Be thou at peace"

Rest easy brother...we have the fight!

Comment #16 - Posted by: Adam at December 11, 2010 8:40 PM

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

Comment #17 - Posted by: rashmi at December 11, 2010 8:50 PM

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

Comment #18 - Posted by: Josh M at December 11, 2010 9:35 PM

# 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.

Comment #19 - Posted by: Brandon375 at December 11, 2010 9:40 PM

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

Comment #20 - Posted by: rashmi at December 11, 2010 9:49 PM

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.

Comment #21 - Posted by: AQ at December 11, 2010 10:10 PM

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.

Comment #22 - Posted by: Nukemarine at December 11, 2010 10:46 PM

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.

Comment #23 - Posted by: Justin at December 11, 2010 11:54 PM

RIP brother, we will continue the fight.

Comment #24 - Posted by: Don Clarkson at December 12, 2010 12:28 AM

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.

Comment #25 - Posted by: Lawrence at December 12, 2010 1:22 AM

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! ;)

Comment #26 - Posted by: Tony Black at December 12, 2010 2:12 AM

#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.


Comment #27 - Posted by: griff at December 12, 2010 2:40 AM

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.

Comment #28 - Posted by: Ben Kueter at December 12, 2010 2:43 AM

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.

Comment #29 - Posted by: St. George M/42/175 at December 12, 2010 2:53 AM

"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.

Comment #30 - Posted by: Gonzalo L at December 12, 2010 3:07 AM

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

Comment #31 - Posted by: matt c at December 12, 2010 4:06 AM

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

Comment #32 - Posted by: Jhaley 26/M/6'/165lbs at December 12, 2010 4:19 AM

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

Comment #33 - Posted by: DavisBenDavis at December 12, 2010 6:07 AM

"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.

Comment #34 - Posted by: bingo at December 12, 2010 6:43 AM

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

"Well done. Be thou at peace."

Comment #35 - Posted by: Jimm at December 12, 2010 6:50 AM

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

Comment #36 - Posted by: mike d 148 5'7" 35 at December 12, 2010 7:18 AM

m/45/185

subbed 20lb DB thruster for wall ball

50:00

Comment #37 - Posted by: cosmo at December 12, 2010 7:24 AM

RIP

Comment #38 - Posted by: M/46/169 at December 12, 2010 7:29 AM

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.

Comment #39 - Posted by: CFinBKK/35/M/70/173 at December 12, 2010 7:39 AM

Kb swings at 60#s

the rest rx

44:46

Comment #40 - Posted by: Pokey at December 12, 2010 7:51 AM

M/30/173/5'10"

75lb dumbbell for KBS

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

45:30

Comment #41 - Posted by: Mark at December 12, 2010 8:11 AM

M/30/173/5'10"

75lb dumbbell for KBS

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

45:30

Comment #42 - Posted by: Mark at December 12, 2010 8:13 AM

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

47:05

Comment #43 - Posted by: jeglit (m/39/6'4"/220) at December 12, 2010 8:15 AM

RIP Dan. We'll never forget you!

"Be thou at peace"

Comment #44 - Posted by: Jim R at December 12, 2010 8:24 AM

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!

Comment #45 - Posted by: Andrew at December 12, 2010 8:26 AM

Well said Bingo.

Comment #46 - Posted by: Steve In RI at December 12, 2010 8:39 AM

50:28 subbed 40 lb DB thrusters for wallball

Comment #47 - Posted by: Tyler Scott at December 12, 2010 8:42 AM

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

Comment #48 - Posted by: Chris B. 18/145/5'7 at December 12, 2010 9:03 AM

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

Comment #49 - Posted by: M hoge at December 12, 2010 9:08 AM

#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

Comment #50 - Posted by: MDMelissa 46/5'4"/120 at December 12, 2010 9:20 AM

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

Comment #51 - Posted by: ScottMacArthur at December 12, 2010 9:47 AM

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!!!

Comment #52 - Posted by: RATB at December 12, 2010 10:11 AM

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

I made it. That's all that matters.

Comment #53 - Posted by: TRN III at December 12, 2010 10:13 AM

3 rounds- 19:44

RIP Captain Whitten

Comment #54 - Posted by: Max at December 12, 2010 10:14 AM

Bingo-Thank You, well said.

Comment #55 - Posted by: ScottMacArthur at December 12, 2010 10:18 AM

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

Comment #56 - Posted by: beemer (f/39/5'4"/125) at December 12, 2010 10:34 AM

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

Comment #57 - Posted by: tanzenfranz (M/27/190cm/85kg) at December 12, 2010 10:40 AM

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

Comment #58 - Posted by: Joshua Huizar at December 12, 2010 10:40 AM

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

Comment #59 - Posted by: cristobal at December 12, 2010 10:41 AM

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

Comment #60 - Posted by: Jim D. 50/m/165/5'11" at December 12, 2010 10:42 AM

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

Comment #61 - Posted by: Heather Szabo at December 12, 2010 10:47 AM

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

Comment #62 - Posted by: Espinosa m/25/5'11"/165 at December 12, 2010 11:04 AM

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.

Comment #63 - Posted by: Wade at December 12, 2010 11:20 AM

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.

Comment #64 - Posted by: Wade at December 12, 2010 11:20 AM

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.

Comment #65 - Posted by: Mel 37m/5'10"/175 at December 12, 2010 11:20 AM

This wod ruined me

Comment #66 - Posted by: Chris Dall at December 12, 2010 11:23 AM

35:20 as Rx'd
Very tough

Comment #67 - Posted by: Ted- 38m/75"/215lbs at December 12, 2010 11:32 AM

35/M/6'00/192

50:33

(53#, no 72# available)

Comment #68 - Posted by: Dan D. at December 12, 2010 11:36 AM

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

Comment #69 - Posted by: brian t at December 12, 2010 11:43 AM

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.

Comment #70 - Posted by: Dan K at December 12, 2010 11:54 AM

# 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 -

Comment #71 - Posted by: Kevin at December 12, 2010 12:00 PM

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

Comment #72 - Posted by: Libbie at December 12, 2010 12:26 PM

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.

Comment #73 - Posted by: J-Bird at December 12, 2010 12:29 PM

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

Comment #74 - Posted by: RyanS at December 12, 2010 12:47 PM

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

Comment #75 - Posted by: SANTI at December 12, 2010 12:48 PM

50:00

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

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

Comment #76 - Posted by: T-Dot at December 12, 2010 12:50 PM

cfwu 3rds 15 reps
back extensions
situps
squats

pullups/dips 1rd 15reps

3rds only 41:06
65lb dumbell

Comment #77 - Posted by: Mike Farrell 58 5'10" 210 at December 12, 2010 1:22 PM

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

Comment #78 - Posted by: Mike T. at December 12, 2010 1:25 PM

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

Comment #79 - Posted by: Jake Neubauer at December 12, 2010 1:27 PM


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

Comment #80 - Posted by: Pete In Sun City at December 12, 2010 1:28 PM

1.5 pood instead of 2 pood:

time - 41:37

Comment #81 - Posted by: Ken Mitchell at December 12, 2010 1:32 PM

41(today!)M/185

as rx'd

41:29

Comment #82 - Posted by: JackM at December 12, 2010 1:36 PM

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)

Comment #83 - Posted by: lewis at December 12, 2010 1:48 PM

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

Comment #84 - Posted by: RussA at December 12, 2010 1:53 PM

As rxd
50.57
RIP

Comment #85 - Posted by: Jonblaze at December 12, 2010 2:18 PM

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.

Comment #86 - Posted by: vance at December 12, 2010 2:27 PM

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...

Comment #87 - Posted by: james.patrick [M/48/66"/135] at December 12, 2010 2:32 PM

56 rx'd - damn that was tough!
RIP

Comment #88 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at December 12, 2010 2:37 PM

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

Comment #89 - Posted by: brittk at December 12, 2010 2:58 PM

M/27/6'1/208

34:29 rx'd

Comment #90 - Posted by: Dan Collins at December 12, 2010 3:03 PM

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....

Comment #91 - Posted by: Laura at December 12, 2010 3:08 PM

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

Comment #92 - Posted by: dyagg at December 12, 2010 3:10 PM

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

Comment #93 - Posted by: capt288 at December 12, 2010 3:13 PM

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.

Comment #94 - Posted by: SB at December 12, 2010 3:15 PM

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

Comment #95 - Posted by: capt288 at December 12, 2010 3:20 PM

36:22

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

All else as rx'd

Comment #96 - Posted by: Tony P at December 12, 2010 3:27 PM

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

Comment #97 - Posted by: Harvey Sentel at December 12, 2010 3:35 PM

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!

Comment #98 - Posted by: Jesse at December 12, 2010 3:35 PM

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

Comment #99 - Posted by: Lawrence at December 12, 2010 3:35 PM

30:22 as Rx'd

You are remembered...!

Comment #100 - Posted by: Harvey Sentel at December 12, 2010 3:36 PM

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

Comment #101 - Posted by: Cory 26/m/5'10/185 at December 12, 2010 3:39 PM

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

Comment #102 - Posted by: Jeffmiz at December 12, 2010 3:43 PM

M/23/170#/6’

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

Comment #103 - Posted by: Daniel B at December 12, 2010 3:44 PM

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.

Comment #104 - Posted by: rjf (Since 07-20-07. WOD no. 932) at December 12, 2010 3:58 PM

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

Comment #105 - Posted by: Sesoku at December 12, 2010 4:02 PM

51:55

Comment #106 - Posted by: brendang0 at December 12, 2010 4:24 PM

31 yom, 190 lbs


65 minutes

Comment #107 - Posted by: Jeff Weltmer at December 12, 2010 4:26 PM

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

47:22

Comment #108 - Posted by: cnc at December 12, 2010 4:34 PM

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

Comment #109 - Posted by: cnc at December 12, 2010 4:36 PM

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

Well, there might be.

Comment #110 - Posted by: Prolix at December 12, 2010 4:37 PM

Prolix post # 105,

Bingo!

Cheers.

Comment #111 - Posted by: bingo at December 12, 2010 4:41 PM

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

Comment #112 - Posted by: Cathy F/47/5'4"/120 at December 12, 2010 5:01 PM

44:46

Comment #113 - Posted by: mcdontron at December 12, 2010 5:01 PM

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

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

Comment #114 - Posted by: Jeremy A. Olive at December 12, 2010 5:33 PM

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.

Comment #115 - Posted by: Will at December 12, 2010 5:44 PM

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

Comment #116 - Posted by: chavez at December 12, 2010 5:59 PM

As rx'd 67:30

Comment #117 - Posted by: Alan M/45/180# at December 12, 2010 6:00 PM

24 kg KB
14# wall ball
20" box

48:41

Comment #118 - Posted by: Suzanne f/37/115# at December 12, 2010 6:10 PM

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!

Comment #119 - Posted by: Andrew at December 12, 2010 6:30 PM

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

Comment #120 - Posted by: CPT Wighty at December 12, 2010 6:46 PM

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.

Comment #121 - Posted by: Kevin McClellan 49/195 at December 12, 2010 6:58 PM

cfwu (1 round only)

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

51'01"

Comment #122 - Posted by: Tim 34/5' 10/ 165 at December 12, 2010 7:18 PM

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.

Comment #123 - Posted by: Dexter 18/6'0"/145 at December 12, 2010 7:24 PM

m/41/76"/242#

as RX'd except subbed 12# on wall balls

60:32 - I finished - whew that was hard

Comment #124 - Posted by: tony at December 12, 2010 7:39 PM

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

Comment #125 - Posted by: roach82 at December 12, 2010 7:41 PM

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

Comment #126 - Posted by: Marvin - 26yrs - 5'9" - 160lbs at December 12, 2010 9:37 PM

M/40/6-1/297

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

Comment #127 - Posted by: James at December 12, 2010 9:50 PM

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

Comment #128 - Posted by: matt at December 12, 2010 9:53 PM

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

Comment #129 - Posted by: johnathon in seattle 29/5'8/166 at December 12, 2010 11:15 PM

M/28/176/75kg

as rx`d

34:29

Comment #130 - Posted by: haavardm at December 12, 2010 11:54 PM

RIP Whitten

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

Comment #131 - Posted by: Brian Sjoberg at December 13, 2010 3:00 AM

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

Comment #132 - Posted by: James Knaack at December 13, 2010 3:16 AM

Rx'd: 51:31

RIP Whitten

Comment #133 - Posted by: ArcLite M/35/69"/163 at December 13, 2010 3:27 AM


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

Comment #134 - Posted by: Thinlizzie at December 13, 2010 3:51 AM

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

Comment #135 - Posted by: Vert at December 13, 2010 4:08 AM

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

Comment #136 - Posted by: tdhalls at December 13, 2010 4:48 AM

M/28/176/75kg

as rx`d

34:29

Comment #137 - Posted by: haavardm at December 13, 2010 5:13 AM

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.

Comment #138 - Posted by: ctopher 35, 5'11", 193 at December 13, 2010 6:16 AM

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

Comment #139 - Posted by: em :) at December 13, 2010 6:25 AM

52:07 RX

RIP Whitten my brother in arms.

Well said Bingo

Comment #140 - Posted by: Raybone 42 6"0' 184 at December 13, 2010 6:42 AM

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!

Comment #141 - Posted by: mom to five at December 13, 2010 6:50 AM

3 rds:
27:35

Comment #142 - Posted by: lk at December 13, 2010 9:05 AM

43:00

Comment #143 - Posted by: Jack - THFC at December 13, 2010 9:17 AM

ran 4.6 mi = 37:55

Comment #144 - Posted by: kevin o at December 13, 2010 9:22 AM

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

Comment #145 - Posted by: chilegringo at December 13, 2010 10:18 AM

M/22/6'/180

1 hour and 20 minutes

this was harder than the filthy fifty for me haha

Comment #146 - Posted by: Paul at December 13, 2010 10:24 AM

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

Comment #147 - Posted by: Devin D 27/175/6'2'' at December 13, 2010 10:48 AM

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

Comment #148 - Posted by: Kelly Moore 47/F/5'/114# at December 13, 2010 11:26 AM

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.

Comment #149 - Posted by: cltexas10 M/46/173/5'9" at December 13, 2010 11:30 AM

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.

Comment #150 - Posted by: Jordan D. at December 13, 2010 11:43 AM

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.

Comment #151 - Posted by: Adam Hamm at December 13, 2010 11:58 AM

Rx 50:08

Comment #152 - Posted by: msobremesana at December 13, 2010 12:21 PM

m/38/192

scaled to 3 rounds, everything else as rx'd

34:00

Comment #153 - Posted by: Patrick at December 13, 2010 12:36 PM

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!

Comment #154 - Posted by: Andres at December 13, 2010 12:38 PM

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...

Comment #155 - Posted by: sking m/45/5'10/192 at December 13, 2010 12:45 PM

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

Comment #156 - Posted by: power-girl at December 13, 2010 1:02 PM

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

Comment #157 - Posted by: WalkerBK at December 13, 2010 1:02 PM

41:24 as rx'd

Comment #158 - Posted by: Kiko M/36/165/5'9" at December 13, 2010 1:03 PM

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

Comment #159 - Posted by: DavisBenDavis at December 13, 2010 1:37 PM

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

Comment #160 - Posted by: gs at December 13, 2010 1:39 PM

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

Comment #161 - Posted by: Alex W at December 13, 2010 1:56 PM

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!!

Comment #162 - Posted by: jesse martin at December 13, 2010 2:01 PM

m/165

as rx: 40:44

Comment #163 - Posted by: jnel at December 13, 2010 2:17 PM

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

Comment #164 - Posted by: Seigs at December 13, 2010 2:33 PM

1 pood KB
41:43

Comment #165 - Posted by: Annaminh f/36/5'4"/119 at December 13, 2010 2:51 PM

m/39/76/210

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

46:15

Comment #166 - Posted by: Chas at December 13, 2010 3:03 PM

3 rds - no time for 5

subbed 50lb db for kb

23:18

Still brutally tough

m/43/5'9"/161

Comment #167 - Posted by: Torg at December 13, 2010 3:07 PM

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!

Comment #168 - Posted by: St. George M/42/175 at December 13, 2010 3:26 PM

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

Thanks Dan

Comment #169 - Posted by: Adam m/27/6'1"/195 at December 13, 2010 3:32 PM

as rx'd: 50:08. WOW!

Comment #170 - Posted by: SDH M/24/6'2"/205 at December 13, 2010 3:59 PM

As rx'd: 48:50

Comment #171 - Posted by: therozfather. 31/M/195 at December 13, 2010 4:11 PM

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

Comment #172 - Posted by: MarcusG 5'9" 170 at December 13, 2010 4:18 PM

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..

Comment #173 - Posted by: Michele f/47/5'9"/140 at December 13, 2010 4:19 PM

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

Comment #174 - Posted by: RossT/41/165lbs/Male at December 13, 2010 4:32 PM

Rx'd 35:27

Comment #175 - Posted by: Corey 24m/5'10"/185 at December 13, 2010 4:48 PM

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

Comment #176 - Posted by: Sue Ady 42/F/127 at December 13, 2010 4:52 PM

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!

Comment #177 - Posted by: Linwood Wright at December 13, 2010 4:56 PM

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

Comment #178 - Posted by: DOPP at December 13, 2010 4:59 PM

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

Comment #179 - Posted by: greg 39/6'3"/218 at December 13, 2010 5:01 PM

rx except 2.5 pood kb for swings-36:53

Comment #180 - Posted by: preston at December 13, 2010 5:03 PM

32:09 as Rx'd

M/24/6'2"/195

Comment #181 - Posted by: Ryan at December 13, 2010 5:28 PM

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

Comment #182 - Posted by: Justin 21/6'3''/183 at December 13, 2010 5:29 PM

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

Comment #183 - Posted by: brian prochaska m/34/5'8-1/2"/171 at December 13, 2010 5:46 PM

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

Comment #184 - Posted by: PKW at December 13, 2010 6:30 PM

SUB 55# db
SUB 25# db

66:30

Comment #185 - Posted by: Ticotexas M/41/69/157 at December 13, 2010 6:58 PM

R.I.P.

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

39:45

Comment #186 - Posted by: Darci F/29/5'6"/145 at December 13, 2010 6:58 PM

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

Comment #187 - Posted by: OFQ-MD at December 13, 2010 7:06 PM

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

Comment #188 - Posted by: Julian at December 13, 2010 7:07 PM

1.5 pood, otherwise as rx'd
42:48

half-naked snow-angel cooldown

Comment #189 - Posted by: Kevin at December 13, 2010 7:19 PM

M/49/6'2"/195

as rx'd
59:26

Comment #190 - Posted by: JimL at December 13, 2010 7:19 PM

"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

Comment #191 - Posted by: Daniel.Laiseca////////////////////////////////////////////////////////// at December 13, 2010 7:20 PM

16 lb wall ball otherwise Rx'd

44:30

Comment #192 - Posted by: T at December 13, 2010 8:15 PM

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

Comment #193 - Posted by: Matt Militello at December 13, 2010 8:24 PM

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

Comment #194 - Posted by: peejay2 at December 13, 2010 8:47 PM

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

Comment #195 - Posted by: Don M at December 13, 2010 10:40 PM

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

Comment #196 - Posted by: XAF at December 14, 2010 1:36 AM

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

Comment #197 - Posted by: Pacers at December 14, 2010 3:08 AM

3 rnds as rxd 33:30

Brutal

Comment #198 - Posted by: BenG M29/5'10"/194 at December 14, 2010 5:05 AM

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

Comment #199 - Posted by: cbecker at December 14, 2010 6:22 AM

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.

Comment #200 - Posted by: Jacob at December 14, 2010 6:41 AM

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

Comment #201 - Posted by: Craig Fletcher M/39/6'4"/215 at December 14, 2010 7:57 AM

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

Comment #202 - Posted by: Craig Fletcher M/39/6'4"/215 at December 14, 2010 7:58 AM

3 rounds

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

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

Comment #203 - Posted by: marky mark at December 14, 2010 8:11 AM

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

Comment #204 - Posted by: Chris Gordillo at December 14, 2010 8:50 AM

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.

Comment #205 - Posted by: knodes at December 14, 2010 8:54 AM

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.

Comment #206 - Posted by: Scott Chlebove at December 14, 2010 9:01 AM

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

CPT Robinson

Comment #207 - Posted by: Rodney Robinson at December 14, 2010 10:56 AM

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

Comment #208 - Posted by: Marco at December 14, 2010 11:44 AM

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

Comment #209 - Posted by: Vinay Mahadevan at December 14, 2010 11:56 AM

M/24/6'1"/180

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

Comment #210 - Posted by: upstatesooner at December 14, 2010 1:05 PM

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...

Comment #211 - Posted by: skrofl at December 14, 2010 1:35 PM

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

Comment #212 - Posted by: Matthew Burritt at December 14, 2010 4:05 PM

M/34/142lbs/5'5"

As rx'd
50:18

Comment #213 - Posted by: Brandon Burritt at December 14, 2010 4:54 PM

37:58

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

Comment #214 - Posted by: degan m/22/70''/160 at December 14, 2010 7:33 PM

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.

Comment #215 - Posted by: bert M/41/72" at December 14, 2010 8:21 PM

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

Comment #216 - Posted by: Crazyhorse 6 at December 14, 2010 8:28 PM

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.

Comment #217 - Posted by: Matt A at December 14, 2010 11:13 PM

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

Comment #218 - Posted by: JT at December 15, 2010 12:24 AM

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

Comment #219 - Posted by: Chris Gordillo at December 15, 2010 8:48 AM

45:23 as RX'ed. Tough.

Comment #220 - Posted by: bdiggle at December 15, 2010 8:49 AM

34:41 @ Crossfit Snohomish

Comment #221 - Posted by: JDisch at December 15, 2010 8:58 AM

45 lb db instead of kb, rest Rx

45:24

Comment #222 - Posted by: Joe 23/185/6'0 at December 15, 2010 9:05 AM

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.

Comment #223 - Posted by: Erik at December 15, 2010 9:14 AM

RIP PSMB

Subbed row

55:05

Comment #224 - Posted by: Wayne at December 15, 2010 9:35 AM

50/m/190

3 rounds as rx'd. 31:01

Comment #225 - Posted by: denob at December 15, 2010 1:35 PM

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 :>)

Comment #226 - Posted by: Jette 41/M/5'11"/175 at December 15, 2010 2:05 PM

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!

Comment #227 - Posted by: Scubasteve84 at December 15, 2010 2:33 PM

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

Comment #228 - Posted by: Bill Gibson at December 15, 2010 2:48 PM

M/22/160/5'7"

40:15

with 45# kb

Comment #229 - Posted by: jtrosty at December 15, 2010 5:14 PM

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.

Comment #230 - Posted by: AJA at December 15, 2010 9:34 PM

Rx'd

36:43

M/32/5'8"/175

Comment #231 - Posted by: sb at December 15, 2010 9:37 PM

Rx'd

39:44

Comment #232 - Posted by: amped 36/M/190/6' at December 16, 2010 4:54 AM

50# DB
20"
treadmill
42:32

Comment #233 - Posted by: E5fyrman 51/m/143 at December 16, 2010 11:02 AM

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

Comment #234 - Posted by: Kent at December 16, 2010 12:27 PM

32:28

Comment #235 - Posted by: carlos quiros at December 16, 2010 12:46 PM

subbed 1.5 pd kb

76:00

M/40/193/6'3"

Comment #236 - Posted by: collard at December 16, 2010 1:36 PM

subbed 1.5 pd kb

76:00

M/40/193/6'3"

Comment #237 - Posted by: collard at December 16, 2010 1:36 PM

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

Comment #238 - Posted by: ecp2 at December 16, 2010 4:12 PM

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

Comment #239 - Posted by: pgily at December 16, 2010 4:16 PM

22:17
3 rds

Comment #240 - Posted by: cja at December 16, 2010 5:07 PM

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

Comment #241 - Posted by: Mad Max at December 16, 2010 7:56 PM

m/75kg/29

50:25

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

Comment #242 - Posted by: pz at December 16, 2010 8:22 PM

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.

Comment #243 - Posted by: erin at December 17, 2010 3:11 AM

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.

Comment #244 - Posted by: Bells at December 17, 2010 5:47 AM

"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

Comment #245 - Posted by: Louis Herrera 51 70" 180 at December 17, 2010 6:20 AM

1.5 pd
76 minutes

M/6'3"/40/192

Comment #246 - Posted by: collard at December 17, 2010 6:34 AM

1.5 pd
76 minutes

M/6'3"/40/192

Comment #247 - Posted by: collard at December 17, 2010 6:34 AM

Subbed 3 rds:
31:16

Comment #248 - Posted by: bill m/51/72"/207 at December 17, 2010 2:54 PM

M/39/210lbs/6'3"

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

Andrew: 41:02

Erin: 27:07

Comment #249 - Posted by: Andrew at December 17, 2010 5:47 PM

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

Comment #250 - Posted by: Jeremy Drenning at December 17, 2010 6:06 PM

"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...

Comment #251 - Posted by: lioness at December 18, 2010 8:37 AM

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

Comment #252 - Posted by: Garth M/28/6'2"/185lbs at December 18, 2010 9:28 AM

M/50/153/1-1-06

1 Pood/20"/14#

52:54

Long, slow slog.

Fair winds and following seas, young Hero.

Comment #253 - Posted by: bingo at December 18, 2010 11:28 AM

CFWU x 1

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

Comment #254 - Posted by: F15E_WSO_M/48/6'/175 at December 18, 2010 12:32 PM

Rx 41:41

Comment #255 - Posted by: Toph M/38/6'/215 at December 19, 2010 5:05 PM

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

Comment #256 - Posted by: AndersB at December 19, 2010 11:23 PM

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

48:17

Comment #257 - Posted by: Matt 36/5'10"/185 at December 20, 2010 7:19 AM

RX: 37:41
RIP

Comment #258 - Posted by: J-F/20/5'9/160 at December 20, 2010 10:49 AM

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

21/m/5'11"/174

Comment #259 - Posted by: Logan S at December 20, 2010 1:21 PM

All the way sir

Comment #260 - Posted by: Aaron at December 21, 2010 2:16 AM

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.

Comment #261 - Posted by: Matt Mitchell at December 21, 2010 7:00 AM

CG

Used 70lb db for KB

2 minutes on stationary bike for run

1:10

Comment #262 - Posted by: tommykrackcorn at December 21, 2010 1:55 PM

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

Comment #263 - Posted by: Cleveland at December 21, 2010 11:14 PM

scaled to 3 rounds:

28:40

Comment #264 - Posted by: dsm19 / 32 / 6'0 / 210 at December 22, 2010 5:53 AM

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

Comment #265 - Posted by: Vicente Quezada at December 22, 2010 2:25 PM

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.

Comment #266 - Posted by: do_b330 at December 22, 2010 2:50 PM

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

Comment #267 - Posted by: Shane/32/6'/190 at December 22, 2010 3:01 PM

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

Comment #268 - Posted by: ajax at December 22, 2010 7:35 PM

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

Comment #269 - Posted by: hillmang at December 22, 2010 11:24 PM

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

Comment #270 - Posted by: hillmang at December 23, 2010 10:45 PM

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

JUST PLAIN YUCK!

Comment #271 - Posted by: jenniferg at December 24, 2010 2:46 PM

3 rft, 31 minutes

Comment #272 - Posted by: Apolloswabbie 72.5 209 46yoa at December 24, 2010 3:51 PM

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.)

Comment #273 - Posted by: jrm at December 25, 2010 6:43 PM

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

Comment #274 - Posted by: AJ at December 28, 2010 9:06 AM

WOD
As Rx'd,

38.44

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

Comment #275 - Posted by: Peter Keenan Scotland at December 28, 2010 11:06 AM

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

Comment #276 - Posted by: zenoperegrinus at December 28, 2010 12:11 PM

First wod in 3 weeks!

54:19

Subbed 500 m row for run!

Comment #277 - Posted by: al deezy at December 28, 2010 1:02 PM

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

Comment #278 - Posted by: AJ at December 28, 2010 9:32 PM

60# DB swing

all else as rx'd: 41:20

Comment #279 - Posted by: MoGreene at January 1, 2011 9:43 AM

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

Comment #280 - Posted by: Miyagi 30/m/168.6# at January 2, 2011 4:19 PM

3 rounds, 70lb DB for swing

33:40

Comment #281 - Posted by: JerryM (m/39/6'2"/240) at January 7, 2011 6:22 AM

CFWUx1
55:34
Fighting a cold :(

Comment #282 - Posted by: Doug at January 10, 2011 11:41 AM

Performed on Monday 12/13/10

43:21 Rx

Comment #283 - Posted by: MNinKC at January 12, 2011 9:40 AM

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

Comment #284 - Posted by: joe138 at January 26, 2011 8:59 AM

42:35

Comment #285 - Posted by: bookworm at February 4, 2011 10:39 AM

as rx'd 32:43

Comment #286 - Posted by: Seth at February 25, 2011 1:02 PM

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

Comment #287 - Posted by: pete99 at March 10, 2011 3:31 PM

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

Comment #288 - Posted by: Marea at June 1, 2011 2:53 PM

Just done this WOD and it was a monster.

Great way to remember the fallen

RIP Bigman see you in the FRV

Comment #289 - Posted by: Symo at August 22, 2011 12:05 PM

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!

Comment #290 - Posted by: stahlnecker at October 3, 2011 6:35 AM

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

5 rds would probably have been in excess of 50

Comment #291 - Posted by: ac at December 11, 2011 9:07 AM

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 -

Comment #292 - Posted by: Sarah Whitten at January 24, 2012 7:40 AM

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

Comment #293 - Posted by: Tyler Evans at July 6, 2012 7:02 AM

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

Comment #294 - Posted by: Jim Serpan at July 7, 2012 5:34 PM

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

46:14 Rx'd

Comment #295 - Posted by: Dan at October 18, 2012 3:26 PM

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

Comment #296 - Posted by: Charles at December 27, 2012 8:46 AM

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

41:29

RIP

Comment #297 - Posted by: Vivid_27 at January 28, 2013 6:00 PM

48:29 with a 53# KB

That was for you CPT Whitten.

All the way!

A co. 1-508 PIR 2003-2008

Comment #298 - Posted by: Mike V. at May 21, 2013 9:33 AM

48:29 with a 53# KB

That was for you CPT Whitten.

All the way!

A co. 1-508 PIR 2003-2008

Comment #299 - Posted by: Mike V. at May 21, 2013 9:35 AM

47:13

This WOD was brutal. RIP CPL Whitten and to all our heroes.

Comment #300 - Posted by: Skeeter Bee at May 27, 2013 3:10 PM

43/M/225-
RX'd
75:12
Not forgotten on this Veterans Day Capt. Whitten!!!

Comment #301 - Posted by: Tom at November 11, 2013 11:58 AM

As rx'd, 44:38.

Just awful. Relatively high rep conditioning workouts are clearly a weakness. Plans of going sub-40 went out the window when I finished round 2 at 17 minutes. At that point, I was hoping to stay sub-50. Broke most of these into 2 sets (12-10). KB swings probably took the most out of me. Runs were slow - some longer than 2 min - was trying to recover during the run as best I could.

Comment #302 - Posted by: Mel 40m/5'10"/180 at January 24, 2014 12:35 PM
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