April 29, 2011

Friday 110429

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

HeroDavidMooreMedalOfValor_th.jpg

Enlarge image

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Posted by lauren at April 29, 2011 5:00 PM
Comments

Miss you brother. This one is for you.

Comment #1 - Posted by: Denny at April 28, 2011 5:02 PM

A true friend and Bigger Hero! RIP my friend!

Comment #2 - Posted by: Morgan at April 28, 2011 5:03 PM

He is a true hero.

Comment #3 - Posted by: Aaron Snyder at April 28, 2011 5:03 PM

He is a true hero.

Comment #4 - Posted by: Aaron Snyder at April 28, 2011 5:04 PM

This one is for you brother....3-2-1 go.

Comment #5 - Posted by: Indy Shield at April 28, 2011 5:05 PM

Greater love hath no man then this, that a man lay down his life for his friends.
-John 15:13

You are missed my friend.

Comment #6 - Posted by: Wood at April 28, 2011 5:05 PM

does anyone know if push jerking is acceptable in 11.6 if you cant thruster toward the end of WOD?

Comment #7 - Posted by: Mariana at April 28, 2011 5:08 PM

Never Forgotten.. A True Warrior.. Rest in Peace we got it from here..Thank You

Comment #8 - Posted by: Groce at April 28, 2011 5:09 PM

IndyShield will rock out this WOD for you; I'm certain you will be doing some HSPU with us in heaven.

Comment #9 - Posted by: Natalie at April 28, 2011 5:09 PM

A True Warrior. Rest in peace we have it from here Brother..

Comment #10 - Posted by: Groce at April 28, 2011 5:10 PM

This is quite an honor, Thank you CrossFit ! Best wishes to everyone working on this WOD tomorrow I too will be at the gym Sure miss my son.... Stay safe

Comment #11 - Posted by: Jo Ann at April 28, 2011 5:12 PM

Thank you Crossfit Community to help honor one of our heroes. Just one of the many ways in which Dave's memory will continue on.

Comment #12 - Posted by: Super Steve at April 28, 2011 5:15 PM

all of your brothers and sisters at Indyshield miss you and we will honor your memory with this wod and never forget your sacrafice.

Comment #13 - Posted by: erin at April 28, 2011 5:18 PM

Thank you for carrying the shield for us. Your fellow officers will take it from here. For those non-officers out there, it's been a very tough year for us. We've lost quite a few. Please keep us and our families in your thoughts and prayers.

Comment #14 - Posted by: Dan M. at April 28, 2011 5:18 PM

I know you will be there in spirit...,I Miss You Dave. I have to believe you are up there still rockin' and getting use out of your Vibrams.

Comment #15 - Posted by: B Crabtree at April 28, 2011 5:18 PM

Rip, hoosier, will hit it hard tomorrow

Comment #16 - Posted by: Tmo at April 28, 2011 5:19 PM

It was an honor to know you. Watch over us Dave.

Comment #17 - Posted by: Howard at April 28, 2011 5:23 PM

When will we quit killing our heros that protect us daily. Thank you for your service.

Comment #18 - Posted by: Joe McPhie at April 28, 2011 5:28 PM

I have been waiting for this! It will be an honor to participate in this WOD. HSPU's RXd for David Moore tomorrow!

Comment #19 - Posted by: Natalie (good) ;) at April 28, 2011 5:32 PM

RIP Officer, much too young to leave the planet, Hero wods are honorable, but needing to have them sucks.

Comment #20 - Posted by: Mark F. at April 28, 2011 5:33 PM

I know you will be there in spirit...,I Miss You Dave. I have to believe you are up there still rockin' and getting use out of your Vibrams. Thank you CrossFit and IndyShield.

Comment #21 - Posted by: B Crabtree at April 28, 2011 5:35 PM

Can anyone recommend a sub for a rope climb?

Comment #22 - Posted by: Morgan at April 28, 2011 5:41 PM

True warrior. Miss you Dave. He gave it his all. So will I..

Comment #23 - Posted by: Chuck at April 28, 2011 5:42 PM

RIP nephew......your loss left a big hole in my heart and soul. And all you uniformed officers go safely on patrol.....there are a lot of bad guys out there that would due you harm.

Comment #24 - Posted by: Uncle Juan (UJ) at April 28, 2011 5:43 PM

Towel pullups

5 rds + tp + 150 m

Hspu 12-10-8-5-4

Runs at half speed due to knee

Comment #25 - Posted by: controlfreak at April 28, 2011 5:48 PM

RIP!

Comment #26 - Posted by: Keith M at April 28, 2011 5:48 PM

In your honor my brother in blue!

Comment #27 - Posted by: C SUM at April 28, 2011 5:49 PM

RIP brother!!

Comment #28 - Posted by: Matt at April 28, 2011 5:52 PM

RIP BROTHER

Comment #29 - Posted by: john at April 28, 2011 6:03 PM

The Thin Blue Line grows thinner....

Thanks for your service and sacrifice. Our condolences go out to the Moore family.

Godspeed, brother. R.I.P.

Ian Carver
SSD - SED
"Audaces Fortuna Juvat"

Comment #30 - Posted by: Ian Carver at April 28, 2011 6:19 PM

Hey brother we miss u here. I will do this wod rocking out some camo pants as you always did here in the gym.

Comment #31 - Posted by: strohacker at April 28, 2011 6:24 PM

RIP brother, watch over us as we pick up your shield and carry on....

Comment #32 - Posted by: Don at April 28, 2011 6:33 PM

Fair winds and following seas my brother. Miss you buddy, and will give this my all to honor a true warrior. I'll see you again...but not yet.

Comment #33 - Posted by: Rand at April 28, 2011 6:34 PM

John 15:13

Comment #34 - Posted by: FFW at April 28, 2011 6:57 PM

Honored to do this WOD!

Comment #35 - Posted by: JR at April 28, 2011 7:05 PM

Holy Michael, the Archangel, defend us in battle; be our safeguard against the wickedness and snares of the devil. May God rebuke him, we humbly pray; and you, Price of the heavenly host, by the power of God, cast into hell Satan and all the evil spirits, who wander the world seeking the ruin of souls.
-Pray to St. Michael the Archangel, Patron Saint of Police

God speed, rest in peace

from Middletown PD (CT)

Comment #36 - Posted by: Schreiner at April 28, 2011 7:06 PM

Thanks, and never forgotten.

Comment #37 - Posted by: Marissa at April 28, 2011 7:09 PM

Moore held on for four days after being shot twice in the face, once in the chest, and once in the leg..... if you ever feel like quiting during this wod, think about that.

HERO

Comment #38 - Posted by: Schreiner at April 28, 2011 7:14 PM

A True Hero

Strength and Honor

Comment #39 - Posted by: power-girl at April 28, 2011 7:21 PM

Thanks for all you have done, Officer Moore! This one is for you!

Comment #40 - Posted by: Mitch at April 28, 2011 7:43 PM

Service before self. RIP brother.

Comment #41 - Posted by: Pär Larsson at April 28, 2011 7:45 PM

Thank you for everything you've done; RIP.
My thoughts and prayers go out to the Moore family.

Comment #42 - Posted by: Kel at April 28, 2011 7:54 PM

Several of us from the San Diego Sheriff's will be honored to do the WOD in your honor.

Comment #43 - Posted by: SWray at April 28, 2011 8:00 PM

Fair winds and following seas on your journey warrior!

My humble thanks to all of Officer Moore's team mates who have shared your thoughts today.

Comment #44 - Posted by: Apolloswabbie 74 209 47yoa at April 28, 2011 9:14 PM

Today's pain will be combated with fiery remembrance of you. RIP.

Comment #45 - Posted by: Vagabond at April 28, 2011 9:24 PM

Hero, much respect. Rest in Peace.

Comment #46 - Posted by: Matt S at April 28, 2011 9:29 PM

God Bless you Hero, say hello to St. Michael when you see him.
RIP

Comment #47 - Posted by: Michael at April 28, 2011 11:35 PM

RIP BROTHER

Comment #48 - Posted by: Carlox at April 29, 2011 12:07 AM

MOORE
HSPU-11/10/8/8/6/6/5
subbed run for 50 DU's

Comment #49 - Posted by: kyle at April 29, 2011 12:11 AM

This was a good one as usual, a lot of good times up here.

Comment #50 - Posted by: John W. Floyd at April 29, 2011 12:26 AM

My condolences to David's family and the Indianapolis Metropolitan Police Department. Rest in peace Officer David Moore.

Comment #51 - Posted by: Karen H. at April 29, 2011 12:40 AM

as rxd
21/15/15/15/15/15

Comment #52 - Posted by: Egor at April 29, 2011 1:13 AM

43/m/176cm/73kg

As rx'd

8/9/8/9/8/8/8 HSPUs + 1 rope climb

Comment #53 - Posted by: Memuc at April 29, 2011 1:37 AM

Though not an LEO, but as a "plank owner" of CrossFit Thin Blue Line, just want to express my condolences to the family, and my thoughts to our Boys in Blue, everywhere.

Jimmy Kodzis, Rob Magao, Greg Amundson, Jeff Martone, Ian Carver (posted above), George Ryan, and all of the LEOs in this community who go out each day - I don't say it enough - but thank you, brothers, for your service, for all these years.

Dale Saran

Comment #54 - Posted by: Dale_Saran at April 29, 2011 2:32 AM

RIP Brother in blue!! For all of us that wear the uniform!!! US Customs is with you!! My next WOD is dedicated to You!!

NOG, AZ

Comment #55 - Posted by: Ricardo Briseno at April 29, 2011 2:41 AM

10/6/3/4

48/193

Comment #56 - Posted by: Praus at April 29, 2011 3:00 AM

21, 20, 13, 15, 16, 15, 14 (subbed 15 TPU for rope)

RIP Officer David S. Moore

DOL

Comment #57 - Posted by: gb 43/m/71"/185# at April 29, 2011 3:32 AM

tried tpu couldn't even get up, sub assisted pull up,
assisted hpu,
4 reps, max hpu 20

Comment #58 - Posted by: smmohr at April 29, 2011 3:44 AM

28/m/australia
Brought a tear to my eye reading the caption and the wishes in the comments above me. RIP David Moore, sounds like you did many around you proud. Will dedicate my WOD performance tomorrow to you.

Comment #59 - Posted by: Dave Traeger at April 29, 2011 4:22 AM

Subbed 10 dead-hang towel pull-ups for rope climb.

5 rounds, 51 HSPU + 10 towel pull-ups.

+ day 25 of 100 DBC and 36 sets of Tabata core exercises.

Comment #60 - Posted by: Alan H. in Kabul at April 29, 2011 4:23 AM

RX'ed

HSPU: 20,10,9,8,8,8,8,8

Comment #61 - Posted by: Jacob R at April 29, 2011 4:39 AM

Hero WODs are always tough, not physically as much as emotionally. Thank you for your service Officer Moore.

I did the wod out of order with hspu then run then rope accidentally. Ran with 35# Bulgarian Bag on shoulders. 4 rounds + 6 hspu. 78 total hspu. PEACE!

Comment #62 - Posted by: JD at April 29, 2011 4:40 AM

There is a famous quote, I can't locate it at the moment, about the world in which we live. It extolls the merit and valor of the sheepdog, faithfully guarding his flock while being dismissed by its members. Today we honor one of those sheepdogs in our own special, Crossfit way with a "Hero" WOD.

The sharp end of the spear is populated by men (and women) not only in the armed forces but also members of our police forces and fire brigades. While the sheep run from the wolf the sheepdog, these men and women, run TOWARD the wolf in order to protect their flock. They run TOWARD the sound of gunfire; they run INTO the burning building. One of their flock might need saving, after all.

Think about this the next time you come across one of these honorable men and women as they go about the course of their working day. Could YOU do it? Could YOU run toward the wolf in defense of someone you don't know, have never met? Someone who very well may have disparaged you and your brothers (and sisters) in some way that very same day? Give this some thought the next time you come across a David Moore in your city or town.

I have written before that a new "Hero" WOD, any "Hero" WOD, is not only an invitation to remember and honor the service and sacrifice of a particular fallen Sheepdog, it is an invitation to remember and thank the living, working sheepdogs among us in our day-to-day lives. It's an invitation to reflect on the effect of the jobs these men and women do on their respective families. It's an invitation to say "thanks".

Could you do it? Run toward the gunfire, into the fire, toward the wolf? I'm sure, as I've said before, that I could do just that if family or friend was in harm's way, but when I look deeply within I honestly don't know if I could were it a stranger. I truly don't know if I have it in me to be a sheepdog.

And so I content myself with the knowledge that I may be no more than an Alpha Sheep, aware of what it takes to be a Sheepdog but uncertain of my own resolve; capable of identifying the Sheepdog in the room. Someone like David Moore.

Fair winds and following seas, young Sir.

Darrell

Comment #63 - Posted by: bingo at April 29, 2011 4:49 AM

RX'd 13, 10, 16, 12, 10 + 1 rope ascent
RIP

Comment #64 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at April 29, 2011 4:55 AM

David,
All of us will do this for you today. You did so much for all of us and we miss you everyday. RIP my brother!! We got this.

Comment #65 - Posted by: Martin at April 29, 2011 5:17 AM

2011-04-29: 8rnds@21.26. Sub 8' seated L climbs/5 HSPU/rnd.

Comment #66 - Posted by: gs at April 29, 2011 5:28 AM

Complete as many rounds in 20 minutes as you can of:
15 towel jumping pullups 6 rds + 15 pullups
Run 400 meters on TM at 2% 8.5 mph
Max rep Handstand push-up 7, 6, 6, 6, 5, 5 = 35

RIP Officer Moore. Thank you for your service.

Comment #67 - Posted by: Bells 38/190 at April 29, 2011 5:51 AM

Rest in Peace Officer Moore. Your sacrifice will not be forgotten. We hit this one today in his honor. God Bless and stay safe.


Fort Wayne Police Dept

Comment #68 - Posted by: Anthony Shefferly at April 29, 2011 5:59 AM

By hero, we tend to mean a heightened man who, more than other men, possesses qualities of courage, loyalty, resourcefulness, charisma, above all, selflessness. He is an example of right behavior; the sort of man who risks his life to protect his society's values, sacrificing his personal needs for those of the community.

Comment #69 - Posted by: Butch at April 29, 2011 6:00 AM

Thoughts on the new Hero and Sheepdogs you know where...

Comment #70 - Posted by: bingo at April 29, 2011 6:08 AM

Remembering David and the Moore family...peace to all.

Comment #71 - Posted by: Judy P at April 29, 2011 6:10 AM

My family and I was visiting Indy when this happened. My 3 boys that day learned what a hero was we prayed. Crossfit thank you for representing warriors and thier family.

Comment #72 - Posted by: Aaron Strunk at April 29, 2011 6:15 AM

Thanks Brother for being "No Less Than Moore", Wishing the Moore family peace and love. My family will never forget your dedication to duty.

Comment #73 - Posted by: Ty at April 29, 2011 6:32 AM

8 rounds-3 HSPU's each round

Comment #74 - Posted by: SB at April 29, 2011 7:13 AM

9 Rounds

12/10/10/11/10/8/8/6/6

400 metres done on a moto -x track

Male/45/170

Comment #75 - Posted by: Neil Davidson at April 29, 2011 7:15 AM

Our entire family will be doing this one tonight in your honor, Dave. RIP

Comment #76 - Posted by: mjgodby at April 29, 2011 7:17 AM

33/M/190

no rope for climbing, would have done pullups but I've done them the last few days so I did 10 burpees.

5 rounds + 10 burpees

39 HSPU's

Comment #77 - Posted by: john g at April 29, 2011 7:28 AM

Just 4 rounds, subbed 20 pull ups for each rope climb.
HSPUs 6/5/4/4

Comment #78 - Posted by: Will 18/M/5'8"/175 at April 29, 2011 7:36 AM

12/10/8/8/9/8 + Rope Climb as Rx'd

Comment #79 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at April 29, 2011 7:44 AM

m/34/6'4"/208#

3/3/4/3/3/3

I am terrible at HSPUs. I have never been good at them and I always end up with broken capillaries around my eyes and nose when I do them...

Comment #80 - Posted by: dan m at April 29, 2011 7:46 AM

Officer Moore and all LEO's- I'm grateful for your service. Thank you.

5 rnds + 1 rope climb (HSPUs 10, 10, 7, 8, 6)

Comment #81 - Posted by: NAMWIZ at April 29, 2011 7:51 AM

Thank you Officer Moore.....for everything you did to help those in need, both before - and after your passing. Because of you...others live on. You are a true hero, and I can't wait to tackle this one head-on....as you did in life.

Comment #82 - Posted by: Schro at April 29, 2011 8:03 AM

Rest in Peace Brother. 3, 2, 1, GO!

Comment #83 - Posted by: Dick D at April 29, 2011 8:13 AM

M/24/163

Sub'd 10 towel pull ups: 1 ascent

HSPU: 9-10-7-9-7-8 = 50

6 rds + 10 towel pull ups

Comment #84 - Posted by: Yessuh at April 29, 2011 8:28 AM

Rest in Peace...

Comment #85 - Posted by: Logan at April 29, 2011 8:29 AM

6 rounds + 100m run (20, 11, 10, 10, 10, 10 for HSPU)

Comment #86 - Posted by: Townsend m/27/5'8"/140 at April 29, 2011 8:55 AM

11/9/10/13/11 plus 300 meters

Comment #87 - Posted by: Jason Lyle at April 29, 2011 9:08 AM

30/M/134

My rope is 10 feet, so I climbed it twice per round.

7 rounds + 2 climbs

HSPU- 15, 7, 7, 7, 7, 8 = 51 total

Comment #88 - Posted by: Eric E at April 29, 2011 9:09 AM

Six towel toes to bar per ascent. 4 rds + 6 towel toes to bar + 130 meters. 11-10-11-8 - 40hspu. At Blue Flame CF had lots of fun.

Comment #89 - Posted by: preacherman at April 29, 2011 9:46 AM

Sub'd w/2x 9' rope climbs
16, 11, 7, 9, 5, + rope

Comment #90 - Posted by: chavez at April 29, 2011 9:49 AM

AMRAP 20 minutes of:

15 jumping towel pull ups
400 M run on track
Max HSPU with feet on box

6 rounds + 150 M run

HSPU on box- 15, 15, 10, 10, 10, 10

Then, 62 burpees for day 62.

Comment #91 - Posted by: Sarah (22/123/5'4") at April 29, 2011 10:06 AM

Rest in peace brother.

Comment #92 - Posted by: freddy camacho at April 29, 2011 10:09 AM

I'll hit this one hard in honor of a true sheepdog. We stand in your debt, David.

Bingo, Thanks for posting that. As always, you inspire me. Dave Grossman's essay "On Sheep, Wolves, and Sheepdogs" can be found here:
http://www.policeone.com/police-heroes/articles/1709289-Book-Excerpt-On-Sheep-Wolves-and-Sheepdogs/

Semper Fi.

Comment #93 - Posted by: MajorDad at April 29, 2011 10:21 AM

subbed 5 strict pull ups for rope climb.

5 rounds + 5 pull ups and 400meters.

15, 14, 14, 14, 14

f/36/105

Comment #94 - Posted by: Lisa at April 29, 2011 10:28 AM

Thank you David Moore for you service. We hit this one, as best we could, in your honor:

Carole
F/52/5'6"/133

Can't do rope climb, so:
run 400m
max reps pull-ups

13-13-9-10-9

Kevin
M/52/5'11"/174

12' rope climb, feet on smith bar for hspu.

18-14-14-12-11 + climb + 375m of the run

Comment #95 - Posted by: Carole F/52/5'6"/133 at April 29, 2011 11:00 AM

- Subbed (8) Close Grip Underhand Pull-ups for (1) Rope Climb ascent
- Subbed 135 lb Push Press (w/initial Power Clean) for Handstand Push-ups

(3) full rounds + 3 Pull-ups...did 8, 10, 8 reps of Push Press on the respective rounds.

Comment #96 - Posted by: CbusA at April 29, 2011 11:00 AM

11' ascents
10-9-10-9-10-7

Comment #97 - Posted by: Alan M/45/180# at April 29, 2011 11:08 AM

m/45/185

subbed 5 towel pullups per ascent

14/11/10/8/8/7/6

Comment #98 - Posted by: cosmo at April 29, 2011 11:17 AM

Rounds w/HSPU:

20/13/12/10/10/10 + 1 climb & 400.


RIP

Comment #99 - Posted by: james.patrick [M/49/66"/135] at April 29, 2011 11:20 AM

sub-5 Towel PUs for rope climb
9/15/12/9/7/6=58
400m- on treadmill at 11 for round 1 and 10 for all the other rounds. There is not a lot of time saved from running at 11 compared to 10.
HSPUs- were without a kip
HSPUs went alright, the first round I got a little too excited and fell off of the wall. I think if I could do this one on a track and have everything a bit closer together I could definitely get 7 or 8 rounds in. I finished the 6th round at 18:48 but the spot I was doing the TPUs was taken... story of my life. -For M

Comment #100 - Posted by: Magnus 25/5'8"/160 at April 29, 2011 11:22 AM

5 alternating towel pull ups subbed for rope...

7/6/6/3/6/5/3 HSPU Max reps

Comment #101 - Posted by: BillB at April 29, 2011 11:24 AM

"Moore" as Rx'ed

6 rounds + 1 rope climb

8/6/7/7/6/7=41

Comment #102 - Posted by: Quinn McCutchen M/41/150/5'10" at April 29, 2011 11:28 AM

6 rounds, 5 HSPU's each time - to keep the form decent

The real question was what shoes to wear, the Inov-8's for the runs or the old Asics, which could handle the abuse of the rope climbs. I went for the Asics, and it was horrible, like running on pillows, wrecking cadence and speed.

Comment #103 - Posted by: TRN III at April 29, 2011 11:33 AM

8 full rounds as rx'd:
HSPU 10/10/6/7/5/5/4/2(as time expired)

Comment #104 - Posted by: DrJones at April 29, 2011 11:46 AM

Fly free Officer Moore, fly free.

Comment #105 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at April 29, 2011 11:50 AM

21, 20, 16, 15, 15 + 1 Rope Climb + 320 meters

Comment #106 - Posted by: B. Rhaly at April 29, 2011 11:54 AM

33/M/160

17, 15, 9, 8, 8 plus 1 rope ascent and 1 400m

RIP Officer Moore.

Comment #107 - Posted by: Jason R at April 29, 2011 12:13 PM

I don't see my original comment yet, but I forgot to mention that all of my HSPUs were head-to-abmat.

Comment #108 - Posted by: Jason R at April 29, 2011 12:26 PM

18, 13, 10, 8, 7, 5 plus 1 more rope climb and 200m

14' rope climbs. Great job Carole, Kevin and bingo.

Honor and respect to Officer Moore, and sorry to all of your family and friends for their loss.

Comment #109 - Posted by: mas 54/M/155 at April 29, 2011 12:27 PM

2 ascents to 10ft

6/4/5/3/5/4/2 + 1 ascent

Comment #110 - Posted by: ferb44 180# at April 29, 2011 12:46 PM

Don't have 15 ft rope, only a 9ft. So we did 2 sets of 9ft. Otherwise, rx'd

23/16/13/11/10/10/12/9 = 104 HSPU's

Finished last 9 right at 20min.

Comment #111 - Posted by: Joey at April 29, 2011 12:55 PM

Couldn't do this today, I'll be sure to do it tomorrow.
Rest in peace

Comment #112 - Posted by: Fran at April 29, 2011 1:09 PM

Rope pull with 45 pds x t each round
10 push UPS x 5
Kick ass workout.

Comment #113 - Posted by: shane collins at April 29, 2011 1:13 PM

Missed you on this one Dave!!! You would have liked it! Got my first rope climb in your honor! Great way to honor a true hero!

Comment #114 - Posted by: Thorla at April 29, 2011 1:14 PM

CFWUx3 (no pushups, pullups dips)

2 rds. + 15 towel pullups, 400m run on treadmill,5 HSPU

1st rd - 9 HSPU
2nd rd - 9 HSPU

Ernest 40/M/61"/167lbs.

Comment #115 - Posted by: twiki2 at April 29, 2011 1:15 PM

Rope pull with 45 pds x 5 rach round
10 push UPS x 5
Kick ass workout.

Comment #116 - Posted by: shane collins at April 29, 2011 1:15 PM

Rest in peace, brother.

Ernest

Comment #117 - Posted by: twiki2 at April 29, 2011 1:18 PM

RIP, we have the watch,
A brother in the Northwest

Comment #118 - Posted by: Kev at April 29, 2011 1:19 PM

M/39/6'1"/180

20 ft rope

10, 8, 6, 6, 6, 6 +1 rope climb

RIP

Comment #119 - Posted by: chad81 at April 29, 2011 1:30 PM

Okay David, Mom here Had to substitute progressive rope pulls, did run ok ok jogged in my Vibram five fingers
Thanks to you !! Did box type cheater HSPU did get 20/12/10
Love the folks at Indy Shield CrossFit who cheered me on Your friends who remember my warrior and take care good care of me in your steed God Bless everyone doing your workout in your honor They are all wonderful in my book ; )
Hugs to all

Comment #120 - Posted by: Jo Ann at April 29, 2011 1:34 PM

Here I am little buddy trying to be the man you are; did what I could, but I'll get better; promise.. All my love son.

Comment #121 - Posted by: Dad at April 29, 2011 1:35 PM

20 min AMRAP of:
10 pullups
Row 400m
HSPU to failure

6 rounds plus 9 pullups

HSPU were 16, 11, 9, 8, 5, 7

Quite lightheaded afterward. Rowing at damper setting 6, pace of about 2:00/500m.

Comment #122 - Posted by: Sheldon N (M/34/6'/185) at April 29, 2011 1:40 PM

Okay David, Mom here Had to substitute progressive rope pulls, did run ok ok jogged in my Vibram five fingers
Thanks to you !! Did box type cheater HSPU did get 20/12/10
Love the folks at Indy Shield CrossFit who cheered me on Your friends who remember my warrior and take care good care of me in your steed God Bless everyone doing your workout in your honor They are all wonderful in my book ; )
Hugs to all

Comment #123 - Posted by: Jo Ann at April 29, 2011 1:40 PM

AMRAP 20 minutes
5 Weighted pull-ups 20 kilos
30 Kettlebell swings 20 kilos
Handstand push-ups: 14-15-10 (toe on bar on squat stand highest limit)
3 rounds + weighted pull-ups and 10 Kettlebell swings
Rest in peace, brother
M/53/6’/210

Comment #124 - Posted by: Pete In Sun City at April 29, 2011 1:47 PM

Subbed 15 PU for rope climb

12,12,10,10

Comment #125 - Posted by: Peter M/36/6'1"/175 at April 29, 2011 1:48 PM

It was a pleasure to do this WOD in honor of Officer Moore.

5 rounds completed as RX'ed
28/13/12/11/1 HSPU's

M/45/184/5'9"

Comment #126 - Posted by: Dan Wilcox at April 29, 2011 1:51 PM

4 rds + 10 towel pullups and 1/4 mi on treadmill

subbed 10 towel pullups for 1 climb

Comment #127 - Posted by: georgecole3 at April 29, 2011 1:57 PM

20 Minutes
5 Pull Ups
7 Dips
400 M Run
Max Push Ups
5 Rounds in 19:48
Pushups...30,25,25,25,25
Great Workout
then
50 Weighted Sits.

Comment #128 - Posted by: dyagg at April 29, 2011 1:58 PM

Well son, I had to do a lesser version since I am still such a newbie By the time we hit this again I should be alot better !
Did get 20, 12, and 10 box type HSPU Miss you so much
Thank you for leaving me so many folks who watch out for us
Go CrossFit !

Comment #129 - Posted by: Jo Ann at April 29, 2011 2:06 PM

As rx'd, 5 rounds + 100 meters.

HSPUs: 18 / 14 / 11 / 9 / 8

This was surprisingly fun. I think the rope climb in the middle was enough of a distraction to make it not such a slog of just running and HSPUs. Hamstring a little tight on the runs, but seemed to do okay. Lower abs still very tender - but they loosed up as well.

Comment #130 - Posted by: Mel/38m/5'10"/175 at April 29, 2011 2:07 PM

12/8/8/9/5 plus 1 rope ascent and 100 meters

21/m/5'11"/173

Comment #131 - Posted by: Logan S at April 29, 2011 2:30 PM

Thank you Dave for everything you taught me. Iam forever greatfull for our time together. Im sure your teaching cross fit in heaven by now. PS.. hope you were able to keep up with me on my run. :) I think of you Daily buddy

Comment #132 - Posted by: T.LAMLE at April 29, 2011 2:34 PM

RIP and God Bless your family

subbed 5 towel pullups for rope clim
hspu were with feet over/ touching bar

18,14,12,12,11,11,12,

plus 5 towel pullups

Comment #133 - Posted by: Kevin McClellan 49/195 at April 29, 2011 2:42 PM

To: Jo Ann, God bless you for giving this world a hero. May he forever be in your heart like he will be in those in serviced. RIP Officer Moore

Comment #134 - Posted by: Joe at April 29, 2011 2:44 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Run 400M.

Subbed 15 towel pull ups per round instead of rope climbs
4 rounds + 15 towel pull ups, HSPU as rx’d:3-2-2-2
Foam roll after

Comment #135 - Posted by: Sesoku at April 29, 2011 2:45 PM

To Jo Ann, God bless you for giving this world a true hero. May he forever be in your heart like he will be in those he served. RIP Officer Moore

Comment #136 - Posted by: Joe at April 29, 2011 2:47 PM

Honored to do this for a fallen brother in blue!!!

f/34/142/5'1"

5 rounds + 200meters (7,7,7,7,7 hspu)

subbed 5 pull ups w purple bands for rope climbs
400 meter run
HSPU w feet over bar (body not completely vertical

Comment #137 - Posted by: sharlene at April 29, 2011 3:02 PM

Combined today and Wednesday's WODs. 27 Mins of thrusters, 400m, pull-ups. Finished with 21 thrusters, stopped doing pull-ups pain in rt bicep

Comment #138 - Posted by: greg 39/6'3"/213 at April 29, 2011 3:05 PM

Combined today and Wednesday's WODs. 27 Mins of thrusters, 400m, pull-ups. Finished with 21 thrusters, stopped doing pull-ups pain in rt bicep

Comment #139 - Posted by: greg 39/6'3"/213 at April 29, 2011 3:05 PM

1/2 mile jog warm up

subbed 15 pull-ups for rope

8,6,5,6,4 + 15 pull-ups

Comment #140 - Posted by: nucf m/25/5'7"/155 at April 29, 2011 3:40 PM

Dave it was an honor to do this WOD in your memory today. I think you would have liked this one. Molon Labe!

Comment #141 - Posted by: Kidd at April 29, 2011 3:43 PM

40M/5'10"/170#

W/U: skipped.

Rope pulls instead of climbs: 6 rnds + 1 rope pull + 400m run.

HSPU per rnd: 31-25-17-18-17-14.

C/D: skipped.

Total HSPU, 122. Sub'd rope pulls for climbs. For the rope pulls, I tied 180# of plates to one end of a 1.5" thick polypropylene (slippery) rope and pulled it, hand-over-hand, 15 feet. Runs on outside road course (47F, 63% humidity, wearing VFF). Head to deck HSPU.

Done in your honor, Officer Moore. RIP.

Comment #142 - Posted by: rjf (Since 07-20-07. WOD no. 1035) at April 29, 2011 3:44 PM

M/34/145lbs/5'5"

As rx'd
27/20/15/14/12/12 plus 1 robe climb and 100m

Comment #143 - Posted by: Brandon Burritt at April 29, 2011 3:52 PM

age 21 bw 170

6/6/6/4/4/5

hspu's belly facing the wall - Carl Paoli style

Comment #144 - Posted by: Chris S at April 29, 2011 3:57 PM

subbed 15 chin ups for rope climb.
5 rounds, 15 chin ups.
hspu:7,12,14,15,9.

f/5'5"/125

Comment #145 - Posted by: Andrea D'Amore at April 29, 2011 4:31 PM


Final Inspection -Sgt. Joshua Helterbran

The warrior stood and faced God, which will always come to pass, he hoped his shoes were shining, just as brightly as his brass.

Step forward now, warrior, how shall I deal with you? Have you always turned the other cheek? To my church have you been true?

The warrior squared his shoulders and said, "No, Lord, I guess I ain't, Cause those of us who carry guns can'te always be a saint."

I've had to work most sundays, and at times my talk was tough, and sometimes I've been violent cause the world is awfully rough.

But, I never took a pennythat wasn't mine to keep. Though I worked a lot of overtime when the bills got just to steep.

And I never passed a cry for help,though at times I shook with fear, and sometimes, God forgive me, I've wept unmanly tears.

I know I don't deserve a place among the people here, They never wanted me around except to calm their fears.

If you've a place for me here, Lord it needn't be so grand. In life I didn't expect nor need to much so if you don't, I'll understand.

There was a silence around the throne,where the saints had often trod as the warrior stood quietly for the judgement of his God.

Step forward now, my warrior,you've born your burdens well, walk peacefully on Heavens's streets, You've done your time in Hell.

Comment #146 - Posted by: J at April 29, 2011 4:44 PM

Sub'd 5x towel pull-ups for rope climbs...

21-15-9-10-9-8 +5 towel PUs

Enjoyed this WOD.

Comment #147 - Posted by: Jim 40/5'11"/165 at April 29, 2011 4:56 PM

M/34/5'4"/142lbs
As RX'd
32, 22, 15, 15, 12, 11, 7

Comment #148 - Posted by: Matthew Burritt at April 29, 2011 5:12 PM

m/20/5'8/160

"Moore"

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

21,13,14,15,14 + 350M run

Subbed 15 towel pulls for each rope climb, Done in your honor Officer Moore, RIP.

Comment #149 - Posted by: Drewpy at April 29, 2011 5:28 PM

5 rounds
HSPU: 15/11/8/8/6?

Comment #150 - Posted by: McNaughton 31/6'2/220 at April 29, 2011 5:52 PM

As rx'd: 10, 9, 7, 7, 4, 3, 4, 5 = 39 in 8 rounds

Comment #151 - Posted by: Espinosa m/26/5'11"/165 at April 29, 2011 5:58 PM

20 min.
subbed 15 towel pullups for the rope climb
400m run
Max Rep HSPU
5 complete rounds@20, 19, 15, 12, 11
+ 15 Towel PU and ~200m

Comment #152 - Posted by: Sderst at April 29, 2011 6:02 PM

5 rounds plus 1 rope climp and partial run, hspu went as follows:
20, 10, 7, 7, 6

Comment #153 - Posted by: John Thomas at April 29, 2011 6:04 PM

4 rounds
HSPU: 30/30/30/30
condolence to the family of a lost hero

Comment #154 - Posted by: Nolan Cox at April 29, 2011 6:05 PM

This one was a blast. Honored to do it for a fallen hero.
5 rounds + 3x5 Squats
HSPU: 15/15/15/10/10/5

Comment #155 - Posted by: Jayman at April 29, 2011 6:23 PM

Rx'd 6 rounds even 11-10-10-10-8-8

RIP

Comment #156 - Posted by: Chris B. 18/150/5'8" at April 29, 2011 6:30 PM

as Rx'd:

HSPU - 21-12-9-9-9-7 + 1 rope climb

Comment #157 - Posted by: Ken Mitchell at April 29, 2011 6:33 PM

M/24/68"/165

8 towel pull-ups
50 DU
HSPU as Rx'd

HSPU counts: 8-6-4-6-3-4 + 35 DU

Whoever said DU were a sub for 400m run was a glutton for punishment. Also, I did HSPU until I fell off the wall, so my counts are lower than they could be.

Comment #158 - Posted by: Jimbotron at April 29, 2011 6:45 PM

AMRAP 20 min

5x 300lb deadlift
400m run
15 HSPU

5 rounds even

Comment #159 - Posted by: Bayonetwork at April 29, 2011 7:08 PM

To do this wod in true david fashion, you would have to do it in cammie pants and vibrams.

Comment #160 - Posted by: strohacker at April 29, 2011 7:50 PM

13
9
11
9
8

Comment #161 - Posted by: Tyler Scott at April 29, 2011 7:58 PM

6 rds
HSPU 3,3,3,2,2,2

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

Comment #162 - Posted by: mark nash at April 29, 2011 8:24 PM

8 rounds

20/12/11/8/9/10/10/8

Comment #163 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at April 29, 2011 9:35 PM

subs for all - 7 jumping negative pull ups per ascent, 500 meter row for 400 m run, and hspu negatives w limited rom.

4 rounds + 10 jump neg pull ups (towel ripped after round 4)

97 total hspu negs w limited rom

C/O - 2 rounds of triplet: 125 lb bench press, pull up, dip, round of 3, 6. L-sit progressions - 10 seconds each

Comment #164 - Posted by: matt h at April 29, 2011 9:59 PM

M/39/5'2"/122lbs
1.5mile run ....then WOD
Sub 15x towel pull ups
4rds
HSPU:15/12/12/12 = 51

Comment #165 - Posted by: jval112571 at April 29, 2011 10:56 PM

cfwu (1 set only of pull-ups and dips)

Runs on treadmill at 2% , 7 towel pull-ups for each rope ascent.

11,7,6,8,6,8, +7 towel pull-ups and .02 mile.

Alternated hspu's facing wall and facing away, starting facing first round.

WOD in Vibram 5 fingers

Comment #166 - Posted by: Tim 34/5' 10/ 165 at April 30, 2011 12:43 AM

m/30/6'0"/185

5/4/3/4/3

HSPUs are definitely a weakness of mine.

Comment #167 - Posted by: B$ at April 30, 2011 1:34 AM

Here I am little buddy trying to be the man you are; did what I could, but I'll get better; promise.. All my love son.

Comment #168 - Posted by: Dad at April 30, 2011 2:26 AM

sub 600 + meters

9, 8, 7, 7, 6. RIP.

Comment #169 - Posted by: KyleNYC 44/5'10/180/m at April 30, 2011 7:28 AM

M/39/185/5-10.

10 min after GAMES WOD 11.6, ... just exhausted, had to learn about he rope climb with clamping feet but a good experience, went to 20' on each one. the HSPU were a disaster, could barely get one, but at least it was 20 min of sometime of work.
4 rnds. plus 50 m.
3-2-2-1 = 8 total...oh well.
Little disappointed with GAMES WOD got 88, should have gotten a few more, but not horrible. Oh well.

Comment #170 - Posted by: Matt A at April 30, 2011 8:36 AM

As Rx:
5 rounds plus 400m.
I didn't keep count on HSPU. It didn't dawn on me that I should until I came here and saw others comments. I just did them until I couldn't : /
Did this workout today because I had baseball yesterday (collegiate umpire). Came into work early to knock it out.
Did surprisingly well with rope climb. Hands only. Our rope is too skinny to squeeze between the feet.
5 weeks or so into CF. Progress.

Comment #171 - Posted by: Matty at April 30, 2011 9:01 AM

M/24/5'9/155

HSPU: 8/10/12/8/8 +12 towel pullups

Subbed with Towel pullups

R.I.P. Officer Moore

Comment #172 - Posted by: lwoody at April 30, 2011 9:27 AM

7 rounds
98 total HSPU

was into the 8th round run at 20 mins.

Comment #173 - Posted by: Mark at April 30, 2011 9:57 AM

Subbed TPU for rope climb.

Subbed 95 lb overhead for HSPU.

12, 10, 10, 8, 7, 6 (53 total)

Running on treadmill, took time to get up to speed each round (I took advantage of that break too)!

Comment #174 - Posted by: Mike T at April 30, 2011 10:20 AM

M/51/153/1-1-06

15 JTPU
Toes on Smith

5 Rounds
20/15/12/12/12

Performed as always with a heavy heart and humble thanks.

Comment #175 - Posted by: bingo at April 30, 2011 10:53 AM

cfwu(1 set only of pull-ups and dips)

Runs on treadmill at 2%, subbed (7) towel pull-ups for each rope ascent. HSPU alternating between facing the wall and facing away; started facing wall.

11/7/6/8/6/8 + (7)TPU's & .02 mile

WOD in Vibram 5 Fingers.

Comment #176 - Posted by: Tim 34/5'10/165 at April 30, 2011 11:40 AM

Really scaled this one back. Still crazy sore from my first week doing wods.10 min 15' rope climb, 200m run, max HSPU
10-12-6-8
I'll going to try to go as Rx next week.

Comment #177 - Posted by: Darren at April 30, 2011 12:16 PM

RIP

Comment #178 - Posted by: Matt at April 30, 2011 12:39 PM

4 rds: 10 towel pull ups, run .37 mi, 15 hspu = 22:57. .67 mi run wu 5:05

Comment #179 - Posted by: kevin o at April 30, 2011 2:45 PM

Moore
1 - 10 HSPU
2 - 8
3 - 7
4 - 6
5 - 6
6 - rope climb + 100m run
M/50/197#/72"
RIP Officer Moore. May God welcome you and comfort your family and friends.

Comment #180 - Posted by: RB at April 30, 2011 4:19 PM

4

Comment #181 - Posted by: myles456 at April 30, 2011 6:56 PM

I missed this Hero Workout on Friday, but there was no way I was going to avoid it. Just done for the family, LEO at IMPD, and friends of David. Especially his mom and dad. LEO at ISP.

Comment #182 - Posted by: X at May 1, 2011 7:33 AM

15/15/15/15/15

Comment #183 - Posted by: amped 36/M/195/6' at May 1, 2011 11:29 AM

Subbed 15 PUs for rope climb
500m run

16/15/13/13/12

Comment #184 - Posted by: egan m/22/69''/160 at May 1, 2011 11:32 AM

27/m/5'11"/175
7 rds
5-5-5-3-5-4-2(at end)

Comment #185 - Posted by: justaman - liberty, sc at May 1, 2011 1:22 PM

Rx

15-15-12-9-9-8-6 = 72 HSPUs

7 rounds

Great WoD!
RIP Officer Moore

Comment #186 - Posted by: Adam Mackay at May 1, 2011 4:39 PM

6RFT
5 PULL UPS
400. M run
15 bridged HSPU
22:22

Comment #187 - Posted by: bert at May 1, 2011 6:08 PM

m/25/5'7/150

5 rds - Subbed 10 towel PU for rope climbs

1 - 11 HSPU (against wall)
2 - 8
3 - 8
4 - 7
5 - 6

Comment #188 - Posted by: TZ at May 1, 2011 6:28 PM

Rest in God's eternal peace my brother!

Comment #189 - Posted by: Gar at May 1, 2011 9:43 PM

4rds

Comment #190 - Posted by: Ole Eriksen at May 2, 2011 4:38 AM

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent (Sub 7 pullups)
Run 400 meters
Max rep Handstand push-up

5rds + 7pullups +run 400m

Comment #191 - Posted by: knodes at May 2, 2011 10:39 AM

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent (Sub 7 pullups)
Run 400 meters
Max rep Handstand push-up

5rds + 7pullups +run 400m

8,4(fell),6,6,5

Comment #192 - Posted by: knodes at May 2, 2011 10:40 AM

Completed Monday
For Hero's, Sacrifices & Victories

Strength & Honor

5 Rds + 15 pull ups
Games push ups: 15-15-15-15-15

Finished 6th round at 21:50
Carry On...

Laura f/48/5'7/150

Comment #193 - Posted by: power-girl at May 2, 2011 10:48 AM

M/34/5'8"/180

6 rds
HSPU- 10-9-8-8-5-7

Comment #194 - Posted by: Marco at May 2, 2011 12:08 PM

19
10
10
11
10
9
9

Comment #195 - Posted by: MarcusG 30 5'9" 165# at May 2, 2011 12:56 PM

20min AMRAP
5 Chest to Bar Pullups
450 Meter Run
Max Hand Stand Pushups

5 Complete Rounds + 5 CTBP
HSPU: 12,10,6,7,7

Comment #196 - Posted by: Phong at May 2, 2011 4:06 PM

sub 5 towel PU's for rope climb

5 full rounds + 5 towel PU's

HSPS 12-10-8-8-7

Comment #197 - Posted by: Dexter at May 2, 2011 4:08 PM

Short WU then WOD:

12-9-6-7-6-7-5*

*350m of run before time expired, finished round with 5 HSPU's.

some DU practice and rolling pistols practice.

later,
b

Comment #198 - Posted by: brian p m/34/5'8-1/2"/168 at May 2, 2011 6:52 PM

note: HSPU's done facing wall using 4" high parallettes, forehead to ground.

Comment #199 - Posted by: brian p m/34/5'8-1/2"/168 at May 2, 2011 6:53 PM

God Bless You All and thank you from our hearts.

Comment #200 - Posted by: David's Dad at May 3, 2011 12:16 AM

4 rds plus 5 towel pull ups
subbed towel PU for rope (2 towel on bar)
push ups at 90 on bench 9-9-8-8

Comment #201 - Posted by: footdoc at May 3, 2011 9:01 AM

Scott 8,8,8,8,6, +300m
David 10,10,10,10 +400m

Comment #202 - Posted by: Scott Shirley at May 3, 2011 1:13 PM

6 rounds minus handstand push ups

handstands: 10-6-8-7-8

Comment #203 - Posted by: ccfeldt at May 3, 2011 2:01 PM

sub 5 strict pullups
15/15/15/15/15 + 5 pullups and 320 m run
finished rd 6 21:11 with 10 hspu

Comment #204 - Posted by: ecp2 at May 3, 2011 7:39 PM

Jeff @ 2.0
7 rounds even.
15-10-8-7-7-5-7
Sectional style HSPU, but with hands on 25# plate and 10# plate on each side.

Comment #205 - Posted by: Jeff & Charity @ CF Snohomish at May 3, 2011 8:32 PM

M/26/158 GregA-WU

6 rounds + 200m
12,10,10,8,6,9

Comment #206 - Posted by: Y. Zhou at May 3, 2011 8:58 PM

20
20
16
14
rope climbs done outside,ran on treadmill and hspu's inside...lost alot of time going in and out,,,anyways,great wod!!

Comment #207 - Posted by: TRIPKASE m/38/160 at May 4, 2011 2:09 PM

no rope!
did a workout from sealfit!

"Tayler"

3 rft
24 pullups
24 wallball 20 lb
24 kb swings 1.5 pd
24 box jumps 24"
24 burpees
24 pushups
24 double unders
24 calorie row

41:30

ashley did 10 of each
26:43

Comment #208 - Posted by: al deezy m/34/150 at May 4, 2011 5:13 PM

14 jumping towel PUs
400m
HSPU - ankle over bar assist, body vertical

5 rnds - 14, 11, 11, 8, 11

Comment #209 - Posted by: Brian R 49/6'2/188 at May 4, 2011 8:39 PM

Unable to do the rope climb since we don't have a rope. So we decided to do another WOD.

SealFit "Taylor" WOD.

3 RFT:
24 Pull-ups
24 Wallball shots, 20# ball
24 KB swings, 1.5 pood
24 Box jumps, 24" box
24 Burpees
24 Push-ups
24 Double unders
24 Calorie row

As Rx'd.
39:20*
* = all went as a group at staggered starting time; clock continued to run while waiting for the row machine


Mrs. Miyagi
Scaled to Wallball shots (14# ball), KB swing (1 pood), Box jump (20" box). Rest as Rx'd.
36:21

Comment #210 - Posted by: Miyagi m/31/165.2# at May 5, 2011 3:36 AM

10-9-8-7-7 + 15 pullups + partway thru 400m run

(subbed 15ft rope climb w/ 15 pu)

Comment #211 - Posted by: James at May 5, 2011 7:08 AM

sub 3 deadhang pu's per round

6 rounds + 3 pus + 200M Run

70 hspu (22, 13, 10, 9, 9, 7)

Comment #212 - Posted by: MikeyPaul/m/29/170/5'8" at May 5, 2011 6:50 PM

15,11,10,8,9,10. Two trips up a short rope each round (ten feet or so).

Comment #213 - Posted by: hillmanb at May 6, 2011 5:42 AM

It's part of the job

Comment #214 - Posted by: Wyatt at May 6, 2011 1:31 PM

What a day. Wanted to do Tabata drills on the heavy bag, heavy bag broke a bolt. OK. Let's do a WOD. Went down to the track for sprints, track closed for repairs. Let' do sprints up and down the street, then? Street closed for street fair. OK, let's do it at home.
sub 15 towel pull ups for rope climb. sub 1:30 stationary sprints/Thai roundhouse kick drills for 400m sprints, hspu's as usual. (sigh)
6 rounds + 15 pull ups.

Comment #215 - Posted by: Christopher Denzer at May 7, 2011 6:34 AM

C-
14, 13, 10, 10, 10, 10

Comment #216 - Posted by: Jeff & Charity @ CF Snohomish at May 7, 2011 10:27 AM

M/33/5'9"/155

Did 15 pullups instead of rope climb.

8 rounds:

6, 9, 8, 8, 8, 8, 8, 6

Comment #217 - Posted by: Antun Karlovac at May 7, 2011 4:45 PM

subbed 10 pull-ups for climb

10 8, 7, 5, 5, 300m run

Comment #218 - Posted by: Manchild at May 9, 2011 4:13 AM

05/06/2011

Sub'd dbl towel PU's x 10

2 minutes on cybex

Black tube presses ( all 10-12 range

4 rds + 10 Towel PU's

@ AC

Comment #219 - Posted by: tommykrackcorn at May 9, 2011 7:08 AM

500m Row, CFWU x 3; ring dips and walking lunges

5 Towel pullups
2 PAC laps outside land ~400M
8 HSPUs

5 rds in 23:12; logistical nightmare up and down stairs to track.

Comment #220 - Posted by: F15E_WSO/M/48/180 at May 9, 2011 12:33 PM

6 sets + 300M

Comment #221 - Posted by: nsb at May 10, 2011 8:59 AM

6 rds + 400 meter run
(15,15,15,12,12,10 = 79)

RIP

Comment #222 - Posted by: Kevin - M/190/6'/39 at May 10, 2011 1:28 PM

Subbed 10 jumping towel pullups per ascent, ran at 11mph:
7-8-8-4-5-8

Comment #223 - Posted by: dsm19 M / 32 / 6'0 / 210 at May 11, 2011 3:48 AM

5 rounds

sub 15 jumping towel pull ups
t/m run 400m, 3%, 13.5 - 15kph
HSPU 8-5-6-6 strict and 7 assisted

Comment #224 - Posted by: zenoperegrinus at May 12, 2011 5:28 AM

4 rd's in 20 minutes....5 rd's total
20, 20, 21, 22, 23

Comment #225 - Posted by: Pacers at May 13, 2011 4:09 AM

50/m/190

With all due respect to officer Moore and his family.

HSPU diffently a weakness. 3/3/2/3. Did a 5th for the cause...3

Comment #226 - Posted by: denob at May 14, 2011 11:14 AM

David it was my honor to have worked with you.. RIP my friend.

Comment #227 - Posted by: Dean R. at May 14, 2011 4:35 PM

m/37/5'9/184
WU @ Triangle. K to E. Burgener.
14,10,9,9,7=49 ttl + rope climb & 200m. Ran to front of bldg on round 4. Back door was locked. Climbs not too bad. Good job w/legs. Need to work on getting faster. HSPU w/chest facing wall. Pretty good ROM. Able to breath pretty well before each rep. Focus on hollow body.

Comment #228 - Posted by: jrm at May 15, 2011 7:03 PM

5 rounds - climbs good - handstands (better balance - need improvement) 5,3,2,1,1

Comment #229 - Posted by: sblackburn 38/5'11"/208 at May 21, 2011 8:23 PM

M/46/162

3/3/3/3/3/2 -Rx'd

Comment #230 - Posted by: Gar at May 23, 2011 9:03 PM

6 rds: 350 meter runs, all else rx'd
20,14,11,11,9,9 hspu

Comment #231 - Posted by: Faleep at May 27, 2011 7:46 AM

m/26/204/5'10"
CF day 9

Rnds: 4 + 1

Rope climb sub'd: narrow pulldown x 6 @ 15
Run: treadmill @ 2%, 6 mph, 6.5, 6.5, 7
HSPU: feet on tire - 12, 12; ft on wall - 4; full - 2, 1, 1 hold, 3.5 after 20 mins

Comment #232 - Posted by: Sam J at June 16, 2011 7:54 AM

Interesting WOD. Didnt really have a strategy for this one, just hit at least 10 every round.

21/15/12/12/10/11 = 81 HSPU in 6 rounds :D

Comment #233 - Posted by: Jason H. Male / 22 / 5'8" / 146lbs at May 2, 2012 2:00 PM
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