RIP

This looks like a WOD which will really test the soul. Looking forward to those thrusters......

I'll do this tomorrow.

RIP mate.

RIP Brother

Fair winds and following seas brother...RIP

RIP Holbrook.

This sounds like a brilliant WOD and with the rest period should be rough.

Sounds errily similar to my thoughts on tuesday's WOD variation.

rip sir... we got the watch

From a fellow Texan looking to follow in Captain Holbrook's footsteps as an ODA Commander, all I can say is I will give everything I have to this workout and Captain Holbrook's memory. Gig 'Em Sir

Looking forward to this one. Hit it hard for the captain!

Wow just got a chill reading Dan's post!

RIP Captain Holbrook

110125 muscleup/squat WOD as Rx'ed

12:28

previous 14:09

RIP Captain and God Bless your family

Rest in peace my brother in arms.........

Rest in peace Captain

RIP sir. Going to hit it hard tomorrow. Any ideas for subbing the sprints? Globo Gym...

DO WORK!!!

What would be a good sub for sprints?? Outside=deep snow, no track or treadmills...
DU, tuckjumps or boxjumps?,

I put in my SF packet and hope to be a member of the "Elite" someday. I wish your family peace and healing with time. I will dig as deep as I can in your honor tomorrow. Rest in Peace Sir!
1LT, Army
RLTW

Be a Patriot. Do Work. RIP U.S. Army Captain Jason Holbrook.

I can't help but cringe every time I see another hero WOD, because I know what had to happen for it to be here. RIP Captain Holbrook. Thank you for your service.

Rip jason...you were definately one of the best leaders I ever had

Thank you for your heroism... Rest in peace...

RIP Warrior

Need some help. What's the best way to determine the proper lengthof a jump rope. Mine is adjustable and just wanted your guys take. I am a male, 5'10"

As a fellow brother in arms with multiple deployments under my belt i thank you for everything you've done sir.
And I almost took tonight off until reading this one.

RIP thank you for your service and sacrifice. Sprints in the cold looking forward to it!

Damn... RIP warrior. I have relatives in Burnet that know his family... I'll have them pass along the sentiments of the community.

I'm new to CF but will give everything i've got tomorrow in his honor.

Rest in peace Captain Holbrook. May your family find peace and healing with time, and comfort in the treasured memories.

God bless our heroes and their families.
Will rock this one in honor of you all.

Green lights and blue skies sir, RLTW

May you rest in peace with a cold one in your hands.

I have love/hate realtionship with hero workouts.
Love the workouts, hate how they got there.
RIP Captain
Will be doing this one tomorrow for sure

@ Nick, #23; I bought one from Rogue and they give great 2-part instructions for picking out the right length. One technique involves measuring from breast plate down, and the other is a formula based on height. I chose a length right in the middle of those two figures and love the resulting rope.

See you in Valhalla, Captain.

Looking forward to this WOD - have had 5 days of recovery due to a forearm injury. Hope I don't mess it up again with the pull ups but this one looks great.

Is it just me or has anyone else been noticing Josh Everett on the main site posting WOD's again...not only posting them but DESTROYING them. Hmmm I am thinking that someone is getting ready for this years games and is coming back with a purpose. GOOD ON YA JOSH. 3.2.1. GO.....

Fair winds and following seas on your journey, warrior!

RIP brother, we will carry the fight on.

@ Nick, #23
Watch the jumprope exercise demos on the mainsite. For singles and DU's: step on middle of rope with one foot, end of handles should not extend above the shoulder.
Mine end at mid shoulder and are perfect length.

RIP Captain Holbrook. Will hit this Friday in your honor

Was going to take the day off after a long day digging folks out of the snow, but now totally motivated.

Rest easy, brother, we've got the watch.

Gee, I'm surprised no one complained about a firearm bing in the picture...

Killer workout, will have to do it tomorrow though. Training for the Rangers myself, but ultimate goal is SF. RIP Cpt. Holbrook.

Rest in Peace, Brother

RIP...everybody should take these wods the most serious, because they should hit your heart that much harder, ultimately pushing you to the limit.

Rest in peace. I just returned from Afghanistan and I am slowly, but eagerly getting back into a groove. I look forward to completing this WOD to honour our fallen brother in arms.

RIP Fallen Soldier

RIP brother, from a 1st BN, 3d SFG(A) vet.

Fair winds and following seas, WARRIOR! Heart goes out to your family.

RIP Captain Holbrook. We will forever be in your debt for serving us until the very end.

I've been doing crossfit for a month. I really enjoy my workouts but the only thing that I hate about them is that they do not translate the weight amounts for women.

RIP Brother. 1st Bn 1st SFG(A)vet

Annnnd it's people like Jon #46 which are the reason I don't follow the mainsite anymore. Learn some manners.

#46 - Kristina - A few of the WODs have different weights specified for women, but not all of them. In these cases, just scale them to a weight which you feel is appropriate for your level of ability. I do all my own programming now and I have a fairly good idea of what weight I can use. If you're not sure where to start, perhaps go from 50% prescribed weight?

RIP

as RX'd

0:41, 0:39, 0:41, 0:41, 0:43, 0:43, 0:42, 0:42, 0:43, 0:41

I was gassed by the 6th round but pushed through it. i took it relatively easy the first round to get acclimated to the workout

Jason, you and Kyle are in our thoughts and prayers...the boys continue to Pressure, Pursue, and Punish the enemy and we will NEVER Falter, Fail or Forget the sacrifice you made for your team!

De Oppresso Liber!

Served with LT Holbrook in Iraq 06-07, one of the better leaders and people I have ever met...will put more than enough for your memory...Geronimo

@47 Kristina
Whenever you see womens times posted up there check in the brackets and you'll see the weight other women are using. In this case Clever and Voigt used 80lbs, so you should give that a try. Ultimately just scale to your ability, if you wanna use mens weight go for it.

RIP Jason. Going to hit this one with body armour tomorrow. Hero WOD's are the worst when they have wives... that just kills me.

@47 There's a link for Brand X Scaled workouts on the side panel under "Getting Started". There it posts a women weight for the workout.

R.I.P. Jason, you will be missed.

The finest and most humble man, officer and friend.
We will give our utmost in your honor.

Andrew.

great wod. 35-46 secs? wow! thats impressive!

R.I.P. Brother. One for the GB in the sky. De Oppresso Libre!

I can't run indoors (no treadmill) and can't take my barbell outside. I think it would take too much time to get on the rower.

How about 15 box jumps as a sub for the 100m run?

10 rounds:
05 115lb thruster (unbroken)
10 kipping pullup (unbroken)
125 meter row (all sub 1:40 avg)
1:00 rest

1:00, 1:04, 1:07, 1:02, 1:02, 1:05, 1:14, 1:13, 1:09, 1:07

1:00 - 1:14 1/26/2011

god bless your family, and thank you for service to our great country...

Jason - vengance will be had. Your life was worth more than ever patrol, every operation, we conduct out here. We will continue the fight and finish those responsible. RIP brother.

RIP SIR....
A true hero... and a true Hero WOD...

RIP
god bless your family,your are a true hero

RIP Brother. We thank you Heather for your sacrifice.

Will keep your family in my thoughts today during this workout.

1:02 1:05 1:06 1:08 1:08 1:10 1:08 1:10 1:10 1:10
very snowy outside hard to sprint

as rx'd
28:32

Rest in peace young man you have earned it along with the respect of the greatest Nation in the history of the world. I will pray for your family.

Did this one today instead:

AMRAP 20 Minutes
5 Ring Dips
10 45kg Front Squats
15 Double Unders

Completed 6 rounds + 7 squats.

I also got my first THREE muscle-ups today =D

Hitting this WOD as soon as I can...we got the watch, brother. RIP

m/45/185

1:03-1:12

my treadmill sucks!

Rest In Peace Sir, We got the watch

I stare at the casket;
Draped with the nation's cloth.
I'm momentarily startled;
As the guns go off.
Another fallen soldier;
Being laid to rest.
I struggle to breathe;
For this tightness in my chest.
The bugler so smooth;
As he hits every note.
It is hard to swallow;
Because of this lump in my throat.
Tears fall like rain;
As I look to the sky.
No matter how many times I hear it;
Taps still makes me cry.
The bugle now silent;
As we pray for the dead.
I gather myself;
As I bow down my head.
Lord bless these heroes;
Who have given their lives.
Comfort their children;
Their husbands and wives.
Let us not forget;
They have given their all.
Let the bugle be silent;
Let no more soldiers fall.
18:15 11rds. 1 for the fallen soldier in the sky!
95lbs thrusters,5 BF PullUps,25 single JumpRope.
Remember the ones who gave all, and asked for nothing in return! You are never forgotten.

135lb thrusters - otherwise as Rx'd
No split times, but total time 31:04 minus 9min of rest total between rnds = average of 2:12/rnd

M29/6'/250

Respects and prayers for Jason and his folks...

Somebody help me with this one. I'm working out at a university gym which has the track on its 3rd floor and the weights area on the 2nd., so between the sprints and the rest of it, I have to take a minute or two to climb the stairs. Is this change in the workout worth worrying about?

115 pound Thruster, 5 reps
10 Pull-ups
20 Double Unders
Rest 1 minute

:43 - best rnd
1:15 - worst rnd (globo-fatty interference during DUs)
1:00 was second worst time

Sub 20 DU for the run; no place to run on the COP. My unbroken DU pace is about 20 in 12sec, and I reasoned that to be a fair time domain for my 100m time especially when you consider that my DU will start to break as the rounds go on, but a run would only slow slightly. I was very pleased with this sub except when a globo-fatty got in my way on round 9, thus the 1:15.

Hopefully be back in the garage for this next time it comes up, and the goal is to keep them all under 55sec RX'd.

@69 When i run into stuff like that i just keep the clock running and make a note of it when you post it or when you write it down to record it for yourself. Either way make a note of it so the next time you do this wod you will know the extra thing you thing you had to do for this wod.

#69 JacksonC -

I recommend substituting another movement for the run.

If you have a jump rope, sub in double unders. If you dont have DU's, singles would work but they dont elicit the same response as a sprint.

Box jumps might do the trick.

When doing substitutions you should consider how long it would take you, under the conditions of this workout, to do the set and reps you are substituting. Then identify a similar, replacement movement and then decide on a number of reps that would take you the same amount of time as the set you are replacing.

Example: It takes me around 10 seconds to run 100m. So under the conditions of this workout (ie: after thrusters and pullups), lets say it takes me a little over 10 seconds on average. I timed a set of 20 unbroken double unders and it took 12 seconds. For me, 20 double unders is a good sub for a 100m run.

Hope this makes sense. Have fun!

27:53 did the rounds straight through and ran 200 meters

Scaled :

55# Thrusters (Can do 65# next time)
Band Pull Ups.
Treadmill

(At Gym. NOT the best place fot this workout)
Best: 2:15 Worst: 2:40 But lost 25 seconds getting treadmill right and sprinted 25 seconds to make sure was at right speed / distance.

Hmmm.... i'm thinking 50 double-unders to sub for the sprint. Not too sure if it will hurt more or less...
But i'm sure either running or jumping rope was the last thing on Jason's mind.

42/m/176cm/73kg

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
15 Box jumps, 24 inch box
Rest 1 minute

0:58 (fastest)
1:08
1:07
1:05
1:02
1:07
1:15 (slowest)
1:06
1:09
1:04

This one was brutal! If it had been just ten rounds for time, I'd probably rested longer than one minute per round on average! I would have loved to do this with real running instead of box jumps and in a competitive environment. I "sprinted" only in round one, for the rest of the WOD I didn't care about the clock, just tried to get through the rounds somehow. Half way through it felt like one mini-Fran after the other.

42/m/176cm/73kg

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
15 Box jumps, 24 inch box
Rest 1 minute

0:58 (fastest)
1:08
1:07
1:05
1:02
1:07
1:15 (slowest)
1:06
1:09
1:04

This one was brutal! If it had been just ten rounds for time, I'd probably rested longer than one minute per round on average! I would have loved to do this with real running instead of box jumps and in a competitive environment. I "sprinted" only in round one, for the rest of the WOD I didn't care about the clock, just tried to get through the rounds somehow. Half way through it felt like one mini-Fran after the other.

Rest in Peace Captain Holbrook. Hopefully this WOD will help me get to the next level and earn some payback.

Wow, I just logged on to crossfit for the first time because i was looking for some new workout exercises and im staring my old PL in the face. He was a great guy and a great officer, may he rest in peace.

1:36-1:58 as rx'd.

Getting out the door at my YMCA can't be sprinted. And PUs were slowed by rips to my hands I gave myself on a recent WOD.

Good morning to you all. The introduction of a new "Hero" WOD is always a solemn occasion chez Crossfit. We started the month with a "Hero", met "Rankel" on 1/7, and now we meet "Holbrook". Hero WOD's are meant to be somewhat more challenging in some way than our other WOD's, but they still represent everything that we've come to know as Crossfit. Constantly varied functional movements performed at relatively high intensity. So it will be with "Holbrook".

We have a new format to go with a new WOD. This is a 'sprint triplet', three exercises with very fast time domains one after the other. This is a version of a classic interval workout, and moreso a classic sprint interval workout with a 1:1 work:rest ratio. When sprinting your warm-up is particularly important. Do your typical pre-WOD warm-up, and then in addition do whatever you would do to warm up to sprint 100M. Trust me, if you are able to do the run this will be where you are at greatest risk today. Let's not have any hammy injuries due to inadequate warm-up, OK?

115# Thrusters, 5 reps. This is not all that much weight for strong folks or people with sub-4:00 "Frans", but it might be a lot for most Newbies. A nice rule of thumb (no Boondock Saints bingo-bopping, now) for a starting weight for women is 70% of the as Rx'd weight, around 80# today (and always). There are only 5 reps so the scaling here is weight. These are sprints; you should choose a weight that you never have to put down because it gets too heavy, ie. every round should have unbroken thrusters.

10 Pull-ups. You are 27 days into your Crossfit life so you are now officially a PU expert! The kipping PU is the default PU for every CF WOD unless otherwise specified. Gymnastic, frog-kick, butterfly, doesn't matter. Go fast. Scale with a Gravitron, bands, or no-negative jumping PU. I would be very, very cautious as a Newbie with jumping PU, 100 of them, in a timed WOD, so consider dropping the PU to 5/round. Again, safety first. Let's not be a follow-up story to those boneheads at the U. of Iowa who induce Rhabdo in 13 football players.

And finally, sprint 100M. Not jog. Not stride. Sprint. Not sure of the distance? Make your best guess. Most non-track athletes will never see a sub-12 second 100M, so maybe the length is however far you go in 12-14 seconds. Maybe you have a convenient little run, an indoor track perhaps, that's only 80M. Fine. Just record what you did for future comparison. Subs? Well, anything that takes 12-15 seconds in rounds 1 and 2 and will take a little longer in rounds 3-10, eh? Something that will make you pant like you just ran 100M. I like 20 DU from Travis, and I like 20 low box jumps (maybe 12-16") that you can FLY through. How about straddle jumps? 10 jumping alternating split lunges? Or, dare I say it...10 burpees? Run in place, 15 l+r high knees? I don't think the rower works particularly well here because of the time it takes to get into the saddle.

1:00 rest between rounds, barely enough to sort of catch your breath and get your HR under 200. Record your FASTEST round and your SLOWEST round, aka your range. Feel free to record all 10, but the WOD asks for range.

Whether or not you are a Lance Armstrong fan he is credited with a philosophy I've adopted and espouse to all who will listen: "There are only two kinds of days, GOOD days and GREAT days." We, the living, have an obligation to those who have come before us, blazed the trail for our journey, fought and died for us in whatever way, we have an obligation to never have a bad day. They can be HARD days, for sure, but never bad.

It's a good day to be a Crossfitter. Fair winds and following seas to you, young sir. 3-2-1...Go.

Newbie post awaiting approval...

That was an awesome, awesome WOD! Its amazing how CrossFit is the only community that will do workouts in remembrance for the fallen. The pain we feel but for a brief moment is only a taste of the pain felt by those who are the loved ones to the fallen.

:50- 1:01 This workout was for you Capt. Holbrook... God bless you and your family

1:15 - 3:00... Got some work to do to get back into it

Fastest= 1.23
Slowest= 1.48

Only 8 rnds, not 10. Started getting dizzy. This one was brutal. Rest in Peace Capt Holbrook.

Here's my idea for a running sub today:

Before the WOD do lateral jumps over the bar (the one you're using for the thrusters) as fast as you can for 25% of your best 400 meter pace; keeping count of your reps. So if you run a 400 in 80 seconds, do lateral jumps for 20 seconds. Take the number of reps accumulated in this test run and use it each time during the WOD.

f/40/5'6"/150

1:25-1:32 (70#)

All pull-ups unbroken--huge for me!!--and skin tears in the 8th round to show for it.

80 pound thrusters

0.55 - 1.02

Kept the same pace through out, all pullups unbroken, 0.55 was round 10!

45, 54, 56, 1:26, 1:24, 1:46, 1:22, 1:43, 1:45, 59

as rx...except subbed 25 double unders for runs, too snowy to run!

The porch:
Ten rounds, each for time of:
95 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

0:50 / 0:57 (pr, ouch)

RIP Cpt Holbrook

subbed 20 double unders for 100 meter sprints. Live in the snowy northeast and didn't want to use a treadmill.

1:04-2:06

:52 to 1:03.

As rx'd except subbed a shuttle run of 10 yards, 6 steps, open door, 20 yards and back that took about 20 to 30 seconds.

RIP Hero.

:55(Round 3)-1:44(Round 10) as Rx'd

Tough WOD

Thrusters were unbroken, first four (I think) rounds of pull ups were too.

Might have been able to go a little faster early on, but the turn around point for the runs was pretty slick.

RIP Hero.

rx'd

Fastest - 1:00
Slowest - 1:06

Fucking treadmill !!!!

BRAZIL

RIP Brother.

RIP...we mourn as another member of the Brotherhood is taken from us but he is welcomed in to the great hall and preapred a place at the table by his fellow warriors who are already there.

:32 to :37 @ crossfit snohomish

2011-01-27: 1:00-1:20. 10rnds@22:00. Wanted 20.

:55-1:44 as Rx'd

Tough workout, short time for each round combined with the minute rest made it especially brutal.

As Rx'd (only had rings to do the pull ups on, hard to string them together on rings)

1. 1:10 2. 1:11 3. 1:11 4. 1:20 5. 1:28 6. 1:29 7. 1:47(hit the wall) felt like puking 8. 1:59 9. 2:18 10. 1:43

M/41/5'8"/150

10 Rounds of:
110lb Thruster x 5
Pullups x 10
100m sprint
1 minute rest

20:10 ...if you subtract the 15 seconds each round for the "in-gym trot over to the track"

All sets unbroken and basically never exceeded 1 minute for any of the rounds.

Could have ran faster

M/56/5'9"/152
Scaled:
7 rounds of
5 x 75lb. thrusters
10 PUs
100M run
1 min. rest interval
47:55; 1:52.57

Strong reminder, as if I needed it, that the main reason I returned to CF was to improve my work capacity.

RIP Captain Holbrook

6 rounds only:

1:10, 1:18

Thrusters from a rack, not the floor. Sprint on a treadmill. Considerable distance between the stations.

RIP Sir

Being a patriot and new to crossfit I really am honored to do a workout for someone who gave the ultamate sacrifice. I felt I tried a little harder in todays WOD for that reason. Semper Fi!

1:44
1:30
1:25
1:25
1:20
1:21
1:19
1:17
1:17
1:22

Scaled 95lb thrusters

:58 min
1:49 max

46 min total 10 rounds
10 rep thrusters 115#
10 pullups
100 meter sprint
I misread and accidentally doubled the thrusters!

Short on time only did 5 rounds as rx'd, run between pull up bar and sprints and back to stop the clock prob added 20 secs a round

0:56,1:04,1:06,1:08,1:13

m/25/6'1"/175

Shoulder has been bothering me so I subbed...

10 rounds for time (no rest)of
5 x 135lbs front squat
10 Deadhang PU's
100m row

32:00 minutes (Deadhangs got me)

Did this WOD as Rx, fastest 51sec, slowest 2min. I don't normally do as Rx, but I had to for a Hero.

m/33/182

RIP Officer Holbrook. Thank you for your sacrifice!

M/23/180

Rx'd: fastest / slowest

0:48 / 0:55

I don't understand how Everett got 36s. That's insane. Didn't end up using the vest, this workout was bad enough.

sub'd 10 du for 100m

.56, 1.09

m/39/185/5-10

Splits were as follows with lap time and avg HR during that time. Odd
numbers were events, evens were rests
1- .53 at 61%
2- 1.00 at 70%
3- .55 at 68%
4- .59 at 72%
5- .57 at 69%
6- .58 at 72%
7- 1.00 at 71%
8- 1.28 73% bathroom break
9- 1.03 at 71%
10- .53 at 75%
11- 1.03 at 72%
12- .55 at 76%
13-1.07 at 75% lug nuts slipping
14- 1.00 at 76%
15- 1.05 at 74%
16- 1.01 at 76%
17-1.04 at 75%
18- 1.07 at 79% pain and suffering.
19- 1.03 at 78%
= 19.40 at avg of 73%. Peak at 85%. Cal = 373. HR recovery at 187-157=30.
Best lap = 0.53, slowest lap 1.07

A good solid workout all around, but didn't really like it, the lug nuts
were loosening after the 7th iteration, and the end sucked. But it had lots
of good stuff in it, sure liked the rest so I could push it more.

Great workout for a super soldier. From a fellow Geronimo Paratrooper who loved Jason.

:43 - :48 as rx'd
m/28/5'7"/153

I wish there were some videos posted for this one. Those times are incredible.

#98 JDisch, I would love to see you do this one. I'm not being a dick but that almost seems impossible, physically and logistically. Your worst time was just short of Everett's best time. How did you guys even get back to the bar for the next round?

For the record, I suck. I slogged thru this one 1:01-2:01 in a 27 degree garage subbing 125m rows and horizontal pulls for the pullups. Reg pullups would have been easier, but getting to my freezing cold bar outside wasn't an option and running conditions blew.

1:02
0:59 (fastest)
1:01
1:01
1:00
1:02
1:03
1:03
1:03 (slowest)
1:00
* Took the bar off the rack for the thrusters, probably saved a few seconds per round.
All thrusters and pull-ups unbroken

Fastest 45 seconds
Slowest 55 seconds

CFWU x3

ran 150 meters, all else as rx'd
Fastest - 1:19
Slowest - 2:10

1:19
1:19
1:20
1:27
1:27
1:32
1:40
1:54
2:10
1:54

At Blue Flame CF
56-1.15

1:05 to 1:18

Great WOD! It was harder than it looked on paper. That's effective programming and a suitable honor for Captain Holbrook.

0:53 - 1:11
bar wouldn't allow kipping PU

1:05 / 1:50 - Afghanistan.
RIP Holbrook - take care of yourself Heather.
De Oppresso Liber

0:52-1:06
Subbed 100# thruster
all else as rx'd.

RIP Captain

3 rds mod. cfwu

10 rds for time:
5 115# thrusters
10 pull-ups
50 jump ropes

1:10-2:02(very last one, rest were under 1:23)

In honor of Captain Jason Holbrook

Fastest: 1:41
Slowest: 2:58

1:55
1:49
1:41
1:59
2:37
2:06
2:25
2:58
2:24
1:52

Sub 50 kg
Thrusters almost unbroken 1 round of 3 and 2
Pull-ups broken in sets
Run was just under 100 m (at work gym)

RIP Captain Holbrook, you were a superior soldier and a great leader, no doubt about it. Geronimo.

Jeff @ 2.0
:34, :39

Man I wanted to do this on but I tweaked my groin monday so modified the WOD teated the FS with some light sets, then OHS for some close grip singles

Modified
5 Push press 135
10 pull-up
15 DU

15:48 total time all under :36 - :52 (only round over :40, DU)

"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint -- SUBBED 15 box jumps, 20"
Rest 1 minute

0:40-0:46, as above, with substitution noted. Calf can't do sprints yet.

Slowest round was #2, fastest was #10. All rounds unbroken. This was tough, but the box jumps were a definite scale-down. Even though they took about as long as a 100m sprint, they were by no means as difficult, which showed in the fact that I was moving just as fast in the last round as in the first round. Oh well, still a fun WOD. Calf handled the jumps okay, but a little twingey. Felt good to do pull-ups today, they haven't come up much in WODs lately.

41/m/185

If you do not have a place to run 100m sprints (or simply too much snow to do so) give this a go...

10 rounds for time...

5 reps 115lb thrusters
10 pull ups
400m run (treadmill)

22:55

Am getting sick, and will defer this to a day when I can give it my all.

RIP CPT H

I just left my clock run the entire time, i didnt really get a chance to see how long each round took, and had to run on a tread mill. My total time for 10 rounds was 28:25

RIP You will not be forgotten! We thank you for your service and sacrifice!

At Blue Flame Crossfit
As Rx'd. Some rounds rested more than one minute with rotator cuff tendonitis.
Fastest 55. Slowest 1:07

1:07 - 1:05

I was limited by the treadmill - dang thing wont over 12!!

For future reference - Had to allow the treadmill to get up to speed - takes 30 seconds - I jogged it up the 30 seconds then ran distance at speed. I then subtracted the 30 seconds from the time.

1:02-1:38
6-ct burpee w/ max vert, supine ring p/u, 15x dbl-under

watch out for the torn hamstrings tomorrow

Screwed that up. Went for total time 29:30

As Rx'd:

0:55 - 1:25

49 / 182

used 65# for Thrusters
runs on the mill (keep it running inbetween so spin-up was not an issue - however it was scary jumping on in rounds 5 and on)

:58 (1st) -- 1:34 (8th)

m/35/165
57-1:01
treadmill, took forever!

F/40/5'4"/118
Fastest: 1:20
Slowest: 1:26
thrusters at 65lbs

Frist WOD after two week break (vacation). Ran every day and 50 situps and pushups. Raced half marathon, finished 1:37, PR by five minutes.

In honor of you Holbrook: as rx'd

1:18-1:30.

M/31/162

:43 fastest
1:06 Slowest
as RX'd

Great WOD :) I did this for Captain Holbrook may he Rest In Peace and all the other soldiers who die for both the "Good" and the "Bad" side. THANKS!

Only some of the pull-ups were less than full range of motion; sprints were tough.

1) 1:08.6
2) 1:08.37
3) 1:11.82
4) 1:16.58
5) 1:17.85
6) 1:37.12
7) 1:28.8
8) 1:37.29
9) 1:26
10) 1:16.20 - Pushed a ton for this one!

1:08.37 - 1:37.29

M/23/5'11"/164

0:53-1:59

95lbs, 8 pullups, 8 rounds, rest as rx'd. I found myself failing on the pullups towards the end, and suddenly there wasn't enough air in the building. Other than dropping the bar and splitting reps on the 1:59, my worst was 1:27 with the 2nd last round at 1:13. Power is slowly creeping up, now to get overall muscular endurance up to speed.

:42 FASTEST
:42
:44
:45
:45
:48
:48
:48
:48 SLOWEST
:47

* Outside on academy track and pull up bar
* 100m run with 50m turn around

Had to go for jumping pullups.
Fastest: 1.25
Slowest: 1.46
Total 15.37

Had to go for jumping pullups

Fastest 1.25, slowest 1.41. Total 15.37

10 rnds with 1 minute rest between rounds:
95# thrusters 5 reps, 95# bent over rows 10 reps, sprint driveway... approx. 100 yards. Total time 24:30.

RIP Holbrook

Being from Texas, this hits close to home, I'll give this workout my all to get it done!

M/23/180

Rx'd: Slowest / Fastest

0:46 / 0:55

Scaled it to 100 lb thrusters
Subbed 50 single unders for runs.

I had to take a 3 or 4 minute rest after round 8. Thought of Holbrook and pushed through to the finish.

I ended up changing this workout a bit. Wasn't feeling thrusters, and the track at my gym is 200M so I went with that distance.

10 rounds of:
10 burpees
10 pull ups
200 M sprint
1 min rest

Toal time inclcuding rests: 26:59

I absolutely loved this w/o!!

Total time 20:18, fastest 47.4, slowest 1:29.6.

Scaled to 95lb thrusters, did 25 lateral jumps over thruster bar as sub for run. Pullups as Rx. Accidentally did 11 rounds, pushed hard and got 1:17.8 on my final round, total 22:36.

Muscle failure on pullups was the sticking point after rounds 4-5.

m/36/153

Did todays wod used a rower instead of a run.
Fastest :49 Slowest :56
All I have to say is wow that smoked me.

Hey all, I've never posted, but I think I'll start. I'm a bodybuilder (natural level), but I work a WOD in twice a week. Loved todays. Times: 34-44.3

M/17/165/5'11"

Great workout,very challenging.

As Rx'd 0:50- 1:25

m/39/76/210

Thrusters & PUs rx'd
15 lateral jumps over thruster bar

0:48-0:55

Managed to dislocate my shoulder while doing the pull-ups in round 4 :(

I am waiting on surgery and have decided to call it a day on main site WODs until I get it fixed.

I think I am going to have to follow crossfit endurance but without any of the strength & conditioning stuff to try and keep in shape.

39M/5'10"/170#

W/U: thruster, 5x5 at 45-55-65-96-105#.

As Rx: 0:45-0:51.

C/D: static stretch of shoulders; PNF of hamstrings.

Seconds of work per round: 51-49-47-46-46-45-47-46-48-46. Some of those rounds felt like the fastest set of 10 pull-ups I've ever done. This is a cool combination of exercises.

Done in your honor Captain Holbrook. RIP.

Sprints out and back from school.

:54 - 1:21

"Holbrook" as Rx'ed

0:58 to 1:10

:58
1:00
1:00
1:03
1:04
1:06
1:07
1:06
1:08
1:10

AMRAP 20": 65# thruster, 10 reps, 10 pull-ups

14 rounds, 10 + 2

27/m/5'11"/180
As rx'd
:47 to 1:22

Still seem to be struggling in throat and breathing after being sick. Dropped too quick for normal fatigue.
0:47,1:00,1:00,1:08,1:07,1:11,1:09,1:21,1:22,1:04

Wow definitely underestimated this WOD

As Rx'd:
52 / 1:57

As rx'd with running clock, 26:20. Fastest was around 60 seconds.

:42-1:37 (75lbs)

Great Hero WOD!

5 rds was enough for me, fastest was :49 slowest was 1:10. My run was 4x25 m and it sucked to turn around when you just want to get there...rip holbrook.

1.05
1.00
1.01
1.01
1.06
1.17
1.29
1.28
1.22
1.25

1.00 - 1.29

21.14 total

Subbed 20 24" box jumps for 100 m sprints
The gym I am at has cardio and weights in two totally different areas.

:41-:45

Great WOD!!!

35# DB Thrusters
10 Burpees for sprint

1:10-1:31

M/33/6'3"/200

:53-:59

Inefficient thruster technique... lots to work on yet.

RIP
First 5 rounds at 115
Last 5 rounds at 95
Fastest 0:55 at 115
Slowest 2:18 at 115
Total wod time 24:20
Great Fran practice and was tough considering I just did Fran my last wod

In 2 days its 6 months Post Op Rotator cuff surgery
Four rounds of:
95 pound shoulder press, 5 reps
10 Pull-ups
2 minutes speed bag, 2 minutes heavy bag
Rest 1 minute
No squats, running or jumping strained calf the doctor thinks
Start PT next week
M/53/72"/215

m/29/197/5'11"

:39

1:08

Semper Fidelis to all those who died for our great nation there is no greater sacrifice to protect another mans freedoms im a Lance Corporal USMC Machine Gunner

My time
0:42-0:54 as RX

BRAD PATTI CROSSFIT HAMMOND 0:36- 0:47 as RX

from one sixteen to one twenty four

as rs'x with severe uphill grade

80 lbs- fastest:1:19, slowest:1:56

115 Thruster
10 KBs at 55lb
15 DUs
52,54,51,55,58,1:07,1:18,1:20,1:19

I had to change this one up a bit, b/c of the accommodations. KBs at 55lb just dominated me at the half way point until the tenth round. Ts and DUs went very well.

Ran a continous clock run was 160 m rest as rxd
30:30 m/27/5'9/165 el paso

3-3-3-3-3 Push Press @ 205-215-220-225PR-235PR
5-5-5-5 Bent Over Row @ 225-235-245PR-250PR

Then 8rds of the WOD rxd
(wrists were hurting too much to finish the last 2 rds)

Time in seconds...
42
43
42
41
43
41
42
43
Not bad, butt kicker for sure.
Had to sprint 50m then turn around and sprint 50m back.

40 pound Thruster, 5 reps
10 jumping pull-ups
30-second run on tread mill
Rest 1 minute

:49-1:09

24 minutes
scaled to 85 pounds, hurt my shoulders... maybe still from 36 muscle-ups 2 days ago

as Rx'd:

Best - 53 sec
Worst - 1:09

As rx'd
39.7-51.8

RIP Sir

had to sub 10m shuttle run for 10 reps each round *sucked*, otherwise rx'd

53 - 59

M/43/5'11"/190

As rx'd--only 5 rounds

1:29,1:40,1:40,1:41,1:45

as rx'd
1:11/1:31/1:52/1:57/2:20/2:34/2:30/2:44/2:35/2:07

1:11---2:44 30:26 Total Time

m/36/230

m/38/6/190
As Rx'd
(not sure on rum length - it may have been closer to 150m)

1:36
1:53

M/42/180

To the Holbrook family, I am very sorry for your loss.

Subbed 20 double-unders for the sprint:

0:47/0:55/0:47/0:45/0:50/0:48/0:50/0:47/0:58/0:50

WU: 500m row, jog, ghd/backex, OHS 115 3x5

"Holbrook"
18:00 (:48-:57)
:52,:49,:52,:51,:53,:57,:55,:54,:56,:48*,:48

runs were from inside out to parking lot, down and back to door. hard to run fast weaving around corners, doors, people and cars. did extra round after stopping my watch on last round in middle of thrusters.

CD: clean and jerk punching bag.

RIP Holbrook, thank you for your service and my prayers are with your family.

"Holbrook"
:48-:57 rx'd

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dip, 3 HSPU per round
Thruster 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3 115lbs x 2-2
Row 250M

Subbed 100M row instead of runs
1:09-1:20

1:20-1:14-1:18-1:15-1:12-1:12-1:11-1:11-1:12-1:09
Foam roll after

M/32/6'1"/190

95# thrusters..misread and did 10 reps/rd, 7 rds in a packed gym. No watch, ~45 mins total. Slowly getting stronger, good to be back on the WOD routine!

#38 Stix - I almost took take the day off, too, but read the workout before a dinner diversion...

Thank you, Captain Holbrook, for the protection and now motivation. -a teacher in the Midwest

Subbed 30 lateral jumps over the bar for the run.

:51-1:16

:51-:51-:53-:51-:56-1:14-1:16-1:06-1:06-1:09

I was unable to run outside due to blizzard condtions last night so I chose to sub 25 double unders instead of a 100m run. I figured the desired stimulous was for something that would be an all out effort for about 13-17 seconds since that is what it takes me to run a 100m. Good hero WOD, I hate that we have them but I am looking forward to doing it again where I can get outside. The last two rounds were rough!

:50-:57 were my span of times.

RLTW

RIP WARRIOR

NEVER QUIT!!

Total time: 18:20. Stamina petered after round 7.

Pack
Seven rounds, each for time of:
80 pound Thruster, 5 reps (85 lbs)
10 Pull-ups (assisted with double blue)
100 meter Sprint (subbed 15 box jumps, 20" box)
Rest 1 minute

times: Fastest: 1:27 (#1); Slowest: 2:27 (#7)

Box jumps were the toughest of the bunch - each taking me 25-27secs in rounds 1-3, to 33 sec in rounds 4-7; Probably should have done 10-12 jumps to equate 100m run.

Subbed 10 burpees for 100m spring (Uhhh, bad idea)

Total time of 23:24 but only for 9 rounds. I got blister on my hand from the pullups so stopped before it ripped or bust. Globo Gym and there STUPID pullups handles with knurling on it...why. Brutal WOD tho, Memuc said it right, "each round felt like a mini Fran".

DO WORK!!!

Subs and scales:

10 Rounds:
5 x 95# thruster
10 x pullup
100m row

1:04 - 1:12

Generally took about 10 seconds to run from PU to rowing machine and get strapped in.

First round was the slowest; got in the swing of things and was around 1:06 for most rounds.

Brutal at the end. Did a strength workout afterwards and was totally wiped out. Definitely did some good work tonight.

total time for everything, rest included was 20 min
Sprinted across room 5 times, not sure on distance

0:55 (fastest) on round 2
1:36 (slowest) on round 8

kinda depressed that my slowest time was on round 8, i guess i save too much in the tank for the end. this is something i will have to work on for sure. the one minute rest was just enough to recover for the thrusters i felt. pull-ups really got difficult. first 3 rounds unbroken.

1.11-1.20
rowed 100m instead of run

RIP Holbrook. I recently have signed a special forces contract so this kinda hits home.Can never thank you enough for your courage and commitment. "De Oppresso Liber"

0:45-0:56 rx.

Best: 1:00 & Worst: 1:20. Average: 1:11 - Rx.
Tried to bring it as hard as I could for Capt. Holbrook.

cfwu(1 set only pullups, OHS, dips)

subbed 10 tuck jumps each round for run, thrusters and pullups as rx'd

1'01"
1'02"
1'02"
1'03"
1'07"
1'12"
1'18"
1'11"
1'16"
1'04"

1:18-2:00
150m run
thrusters and pullups as rx'd

MGySgt. USMC - Retired
M/49/6'2"/218

As Rx'd - almost. Rest times got extended a bit.
Thrusters and Pull-ups unbroken
Run involved 5 trips up and back across the gym floor. (125 yards +-) Even though stations were not near each other I still managed an average 1:35 per round.

RIP Captain.

OooRahh CrossFit

1:05 - fastest
1:19 - slowest

65-95-115-135-155-165-185

nice workout, had to use a treadmill so did it with no rest period 15:03

great workout, just under a half hour for the entire workout. hate being the new guy

35 fastest- 39 slowest-

Comment 220 had 10 24" box jump sub for sprint

107 lbs right now! Gross!

5 RFT
10 thrusters at 32lbs (Oops - was supposed to be 5 at 10-25 lbs.)
10 assisted pullups with 50% to 75% assistance
(icey as heck outside) so I did 25 jumping jacks instead of sprints

16:29

26/m/200/70''

102-102-102-101-103-110-111-106-105-102

ran 10m shuttles

RIP Captain Holbrook, may your family find peace somehow someway.

scaled to:
10 rft
5 80# thruster
5 pull ups
20 lateral jumps over thruster bar
rest 1 minute

avg time 45 seconds

Avg 1:15 I was tasting blood by the 6th round

M/32/5'10/210lbs

would really like to see a video of a set done in 35s

1:12-1:50

subbed 30 double unders for the sprint

1:10 and 1:26
those minute rests felt very short

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

10 rft

95# Thruster (5 reps)
Pull Ups (10 reps)
4x25m Shuttle Run

0:48 - 1:22

8th round was 1:22, then brought it back to around and minute after sucking it up.

This was a killer......amazing how fast that minute goes by.

10 Rounds

5 95# Cleans
5 Pull-Ups
15 SitUps
15:11
then
5:00 Rowing

M/28/75kg

used two 26kg dumbbells for thrusters. otherwise as rx`d

0:48-0:56

rough workout. as rx'd

fastest was 50.8 - slowest was 58.9

could've been much faster on track with ideal set up. instead i had to run my 100m as a shuttle run of 50m dodging gym equipment and having to run half of it outside in the muddy grass. ha still fun i guess.

Jason was a great guy, RIP from 1-501st IN (ABN)

M/24/6'1"/180

As Rx'd:
Fastest--:49 seconds
Slowest--1:13

I knew this would be tough but I definitely felt destroyed.

m/29

That was a good work out. I did 51kg thrusters, they were fine. The chin-ups were hard. I tried to keep my legs in an "L" infront of me, but needed assistance. The run was done on a tready. The first 50m was building up to 17km/hr, then I ran 100m.

:-)

32:27 time including rest time.....replaced 100 metter run with 10 burpees

As Rx: 18:48
Fastest 54 sec
Slowest 64 sec

22:04 total, including the 9 rest minutes.
Fastest=1:10
Slowest=1:33

49 fastest
58 slowest

(done with 100m shuttle run, turn-around every 25m)

RIP Captian.

RIP Captain.

M/51/153/1-1-06

75# Thrusters (go to 85# next time). 100M indoor track, tight turns.

0:54-0:57

Tight range. Runs slightly slower as time went on. PU got MUCH faster. Probably more desperate. :=)

Performed, as are all "Heroes", with a heavy heart and humble thanks.

That was a tough one! With great humility, all the honor in the world to Capt. Holbrook. 95# thrusters and had to travel 3 stories to go from the bars to the track for the sprints.

56 min total (inc. rest time)

Scaled/ modified
10 rounds : 65 m hill sprint (20-25% grade)
Rest = walk 80% jog 20% on the way down
taking the less steep way
(Took 2-3 minutes )

4 rounds : 80# sandbag thrusters x 10
Strict pull ups x 10

Still getting very lightheaded after these wods

modified
100 lbs. Thrusters
7 pull-ups
1:03-1:18

Rest in peace brother...

CPT Greg

22:02

30/M/198lbs/6'1 as Rx'd & unbroken
:56
:47 fastest
:49
:48
:49
:54
:55
:57 slowest did extra pull up
:56
:53

@ RX'd 55m down and back.

0:47-1:00

FOB Tarin Kowt Fire Dept Afghanistan

WE DO BAD THINGS TO BAD PEOPLE...BUSHOGS!
Thank you.

We'll never forget you Jason, be thou at peace. Thanks for making a killer workout in his honor!

:43, :44.
Just the look of this intemidated the hell out of me, but I'm glad I did it. Tanks alot!

sorry that was my first in last. My slowest was :56 round 9 for some reason.

1:12 1:10 1:13 1:10 1:20 1:12 1:15 1:11 1:15 1:09 . Pullups unbroken .

24 / M / 5'9" / 135lbs

Ten rounds, each for time of:
80 pound Thruster, 5 reps
10 Pull-ups
20 double-unders
Rest 1 minute

1:29 1:18 1:29 1:13 1:26 1:35 1:56 1:40 2:08 1:26

Best 1:13, worst 2:08

I figured the DUs were better than messing with a treadmill or traveling down the hall each round to do shuttle runs on the basketball court. The worst times were mostly from missing the DUs.

There are two types of people in this world. Heroes and everyone else. It's always a sad day to lose a hero. Fair winds and following seas.

1:05 1:08 1:09 1:12 1:20 1:42 1:30 1:39 1:49 1:42
Best 1:05, worst 1:49. All pullups on rings, run was 50m down and back. This was tough.
Semper Fi, brother.

2:18 - 2:46

75lb thrusters
50m x2 due to snow

only did 5 pullups instead 10 and took more than minute in between:

44 seconds best

53 seconds worst

wu: 20 min run

26:26 total
subbed 25 DU's for runs
1:10-2:13

1:12 1:10 1:13 1:10 1:20 1:12 1:15 1:11 1:15 1:09 . Pullups unbroken .

Jason, old roommate,

Your smirk, laugh, and advice are greatly missed. This one will definitely be for you!

RLTW!

1:12 1:10 1:13 1:10 1:20 1:12 1:15 1:11 1:15 1:09 . Pullups unbroken .

m/42/165/5'9"

As rx'd: 0:59 - 1:04

0:59
0:58
0:58
0:55
0:57
1:04
1:04
1:09
1:10
1:09

0:54 0:55 0:58 0:58 1:01 1:08 1:10 1:16 1:15 1:11

best 0:54 worst 1:16
sub 95lb Thrusters
10 Kettlebell swings at 45lb
10 Box jumps at 24'

Total Time: 26:45 - Did as Rx'd just didn't write time for each round down. 100m's were shuffles towards the end; thrusters and p/u's unbroken

275# DL x 10
800 m run
x 3

untimed

M/6'3"/195/40

RIP
Rx 1:031:16

Rx'd in secs: 39/39/39/39/44/39/43/48/44

21:45

95lb Thruster.
10 double-unders instead of 100m sprint.

33/M/190

95lbs. and 7 rounds.

I didn't realize until after the 3rd round that I was running 200m on the treadmill instead of 100m.

The treadmill wouldn't go above 12mph.

Of the 4 I did at 100m my range was :44-:49

75# thruster
20-20-20-15-15-15-15-15 push ups
15 up-downs
only 8 rounds...got kinda dizzy and almost threw up

1:04 - 2:11

20:09

75# thruster
20-20-20-15-15-15-15-15 pushups
15up-downs
Only 8 rounds. Got kinda dizzy and almost threw up on rd 7.

1:04-2:11
20:09 overall

M/33/183/6'
95lb Thruster - 5 reps
10 pullups
10 Touch wall - Run 20' - Touch wall - Returns.
1:05 - 1:15 per round.
21:05 Overall.

Too Cold To Run Outside - 10 Below Zero!

Paul: :39/43
Gunnar: 43/50
Lauren: 1:07/2:37 (85#)
Harold: 45/1:23
Jen: 43/52 (35# sore back)

5 RFT, 95lb thrusters: 11'
finished with 3 mile run, 22:25 (~7:30pace)
on all day fast (~20hrs)
snow/slush+VFF=sloppy run

Subbed 100m Row

Rounds for Craig:
1:07-1:10

M/23/6'/170#

As Rx'd:
1:14-1:27

Rxd: 20:39
Wendy - 75# thrusters 25:33

subbed 5 IPS / ring pullups for bar pullups:

1:02-1:12

8 rds: 75lb thruster, fat bar swingset pull ups, street runs. .67 mi run wu 5:29. 15x abmat after.

1.02-.55
subbed rows in globo

M/ 37/ 132 lbs/ 5'-6"
As Rx: 45/ 52 ((I did 20 DU instead of 100 meter runs. I did think they were about the same time as to what 100 meter run would be, but not requiring the same intensity and dynamic load on the legs.)I also took a varying amount of time from 60 - 90 seconds rest between sets) The heavy thrusters were almost bodyweight, but didn't feel that bad. I was just a bit sore and eased into them a bit)
1) 47 (with 95 lbs)
2) 51 (with 105 lbs)
3) 49 (with 105 lbs)
4) 50 (with 105 lbs)
5) 51 (with 115 lbs)
6) 48 (with 115 lbs)
7) 52 (with 115 lbs)
8) 45 (with 115 lbs)
9) 52 (with 115 lbs)
10) 49 (with 115 lbs)

0:45 - 1:05

Scaled w/95#
treadmill 1.5 deg
1:06 - 1:46

Rest in Peace Sir.

You will be remembered.

RIP

1:03 - 1:10
All sets unbroken. Rx'd thrusters

as rx'd with 100' shuttle runs x 3

1:13 - 1:19

much more of a cardio workout than I was expecting

Scaled to 85# thrusters, 5 reps
10 pullups - (first time ever did 10 unbroken pullups!!)
run 100m (on treadmill at 1% incline.
1min rest

10 rds - 32:58 - 9min rest =23:58 avg 2.35/rd didn't time individual rds.

m/32/5'8"/170lb

RIP CPT Holbrook, man this was a tough one

as rx'd

0:51, 0:52, 0:54, 0:57, 1:00, 1:05, 1:07, 1:09, 1:10, 1:02

pullups after rnd 6 is what got me, took a 1:20/1:30 break after rnd 4 and 6 and 7

84 159 170
480 Cal

Oh yeah, did this 5 minutes after I did the 3-3-3-3-3-3-3 clean workout, probably hurt my time a little

115# thrusters using a curl bar. Subbed 5 burpees for 100m run. All pullups deadhang from smith machine starting on my knees.

22:29 total
:55/1:02/1:03/1:17/1:24/1:33/1:27/1:28/1:40/1:34

Deadhang pullups really slowed me down. Thrusters felt really good depth felt really good.

As rx'd...total time was 20:13 forgot to keep track of rounds

#47 Kristina...Check out brand x scaled workouts from the main site....they scale workouts for women and beginners

sub 100m row for 100m run
0:50/1:13
total time: 20:00 even

Completed only 7 rounds due to increasing low back pain. Rest as Rx'd.
0:54 fastest
1:11 slowest

"Mrs. Miyagi"
Scaled tp 80# thrusters. Rest as Rx'd.
1:08 fastest
1:21 slowest

Substituted 15 - 16" box jumps for run

0:49/1:52

m/31/5'11"/215

1:17-1:29

The Porch
Seven rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Looks like a great WOD.

RIP Capt.

Cdt. Polselli
U.S. Army

:49 was my fastest 1:05ish was slowest

KILLER WORKOUT RIP

Jason is irreplaceable. One of the best leaders I have known.

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
10 Box Jumps
Rest 1 minute

0:45-0:55

Subbed box jumps so I could do it indoors without long pauses (and since my ankle's still screwed up, but getting on the rower would've taken too long).

M/26/5'11''/195

Fastest 59 seconds
Slowest 1:14

Had to sub 100m row for run. Definitely changed dynamic a bit.

:58/1:15(includes :05 penalty for starting late on last round)

Rower took about 25-30 seconds each round. Didn't strap in, which didn't allow for most efficient pulls.

M/25/158 GregA-WU

0:46-058

Had to substitute 12 20" Box-jumps for the 100m run.

Did 5 rounds due to time limitations.
Sprints on treadmill at other sie of the gym.
Each round was about 2 min

Finally got around to posting.

With 100lb sandbag instead of BB for the thrusters.

47-51secs.

A really good workout, fatigue set in around the eigth round massively.

RIP.

Rest in Peace, Please spend some time with my big brother Karl James Holbrook, Hue 1968.

BrandX scaled - puppies

CFWU x 3

5 Rounds for time:
60lb Thruster
10 assisted pullups
100m sprint

Had to do the Thrusters and pullups continous, then did the running continous due to gym restrictions.

5:45

Brand X puppy scaled

5 rounds

25lbs DB thrusters
10 140lb lat pulls (no chin bar at the office gym, last 1.5 sets were pretty broken)
100 M sprint (this killed me, waiting on the treadmill to spool up to speed took forever)

11:31

0:53 & 1:09

EJ
M/37/167
fastest 59 secs/slowest 1:15
total time 20:15
did 50 meters down and back with slowdown through the door
EJ

did everything but sprint 100m

fastest: 40 secs
slowest: 105 secs

subbed 95# thruster
1:41,1:50,1:57,2:20,2:58,2:59,2:36,3:55,3:56,2:31
35:54 w/ rest

seems pretty damn slow after seeing all these times, but first time I've done 100 pu's in one wod so I'm cool with that.

m/37/5'9/182
CFWU-3. Pushups instead of PU 2nd. Superman. Burgener. K to E.
1:14 slowest, 1:05 fastest
Rowed 100m instead of run. Damper on 4. Hopefully transition to rower & pace of row vs run contributed to sub-par times. Better balance on thrusters will help to increase speed. Tried to work on lumbar curve, knees out, elbows up.
PU unbroken.
1:14,1:05,1:05,1:09,1:05,1:12,1:10,1:13,1:13,1:09

1:17
1:17
1:20
1:24
1:29
1:36
1:34
1:38
1:35
1:32

...turns out I was running 20 extra yards or so...oh well.

50/m/190

1:09/1:18/1:28/1:32/1:33/1:31/1:33/1:32/1:33/1:29

only 5 rounds @ 115# 100m was a 50 shuttle
45-90

WOD as:
10 rounds:
5 Thrusters @ 115lbs
10 Pullups
200meter treadmill run
rest 1 min

1:14 fastest
1:48 slowest.

m/27/185/177cm

.53-.53-.56-.58-.58-.57-.59-.59-.58-.57
*Had a couple of watch malfunctions. Did my best to stay on.

Me: 44yo/M/184lbs/5'10"/16%BF

Warm Up: Greg A's Warm Up.

WOD: 10 rounds of Thrusters, Pull Ups and Box Jumps

5ea 95lb thrusters
6ea Pull Ups
7ea 24" Box Jumps
No Rest between sets

Time: 19:58

That was plenty.

Have Fun, Train Hard,

Billy

RIP Holbrook.
great workout in his honor. completed total time of 22:13 today with no rest the first 5 sets, hurting at round 7. gonna be one of my staple workouts and gonna try 135LBs for the thrusters next time!

1:40 - 2:00

10 rounds

48k thruster (92%) x5
kipping pull ups x 10
double unders x 20

started 1st treadmill run @ 3% incline. system malfunction as I pushed it through 17kph. subbed with double unders. first five rounds mixed single and double unders. found form in later rounds.

m/178cm/87kg/35y
sub 15 box jumps for 100m sprint
did 7 rounds - no space
average 1:10

strict PU's with olympic bar on my squat rack (not ideal); scaled to 5 PU's on rounds 8,9,10

snowy conditions made transition to the sprint difficult

1:03 (1st round) - 1:26 (7th round)

Porch level, 21:04 total time. Didn't get the time for each round.

male/28yrs/6ft/180lb

115#
1:00 :50 :52 :54 :56 :58 :56 1:00 1:05 1:22

20:49 total for 10 rounds. Accidentally erased lap times :(
Took over a minute to walk back up the street to my garage after the run, so was starting the next round a little late, started jogging back.

Matt: 14:00 75 lb Thruster?
Mitch: 11:31 25 lb Thruster

20:49 total for 10 rounds. Accidentally erased lap times :(
Took over a minute to walk back up the street to my garage after the run, so was starting the next round a little late, started jogging back.

Matt: 14:00 75 lb Thruster?
Mitch: 11:31 25 lb Thruster

CFWUx1
Strength Assessment: established maxes for squat and shoulder press for 5/3/1.
WOD: Only got in 8rnds do to time constraints. Tough to do in a full gym so rnds suffered. Subbed 300m row for 100m sprints. Results: 02:00/02:34. Results by rnd: 02:10, 02:00, 02:26, 02:34, 02:28, 02:34, 02:23, 02:23.

I have never been that much into Crossfit. However, having served with Jason in the Army I look forward to doing this one over and over in his memory. If the world only knew what a loss it has suffered at this man's passing. Godspeed Jason. RLTW!

Masters 44, 6 months of crossfit.
Did this one at 95 lbs.
27:41 secs.
Satisfied. 6 months ago I couldn't do more than 2 pull ups in a row. Ended up doing a total of 100 with this WOD. The next day, my muscles screamed but hey, why do we do do this anyway ?