June 2, 2011

Thursday 110602


Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Kristan Clever 12:22 (30lb dbs), Rebecca Voigt 14:50 (30lb dbs), Katie Hogan 19:52 (30lb dbs). Post time to comments.


Enlarge image

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

Posted by lauren at June 2, 2011 5:00 PM

This one is for you Chris Moon. I will go hard on this one.

Comment #1 - Posted by: Jay Kay at June 1, 2011 5:06 PM

F'ing IED's. RIP young soldier. God Bless You and your family.

Comment #2 - Posted by: Skip Chase at June 1, 2011 5:45 PM

wow, reading this while in Afghanistan looking for IEDs with a Shadow UAV, looking forward to the workout when I get off shift.

Comment #3 - Posted by: JC at June 1, 2011 6:10 PM

is it legal to scale on hero WODs? come on, if you can't do the RXd hero WOD don't dishonor it by scaling!!!

Comment #4 - Posted by: Fred at June 1, 2011 6:23 PM


Comment #5 - Posted by: Cody at June 1, 2011 6:25 PM


I have to disagree with you full-heartedly. As a former Army Soldier it is always great to see a great effort put forth by a civilian or other soldier to remember those that have fallen for their country. By telling those that might have to scale to do the WOD, you are telling them to basically forget about the fallen hero. Whether scaling or not what matters is that the individual CrossFitter give all that he/she has in this workout. If that means they have to use 20 LB DB instead of 40, so be it. At least they are giving all of their efforts in remembrance of the fallen Hero!!


Comment #6 - Posted by: greg hayes at June 1, 2011 6:34 PM

no one should ever die that young.


Comment #7 - Posted by: Chrissy at June 1, 2011 6:42 PM

Power Clean WOD.
135, 145, 155, 165, 175, 185 (PR!!!)

21, 15, 9
Push Press - 95lbs


Comment #8 - Posted by: Chach at June 1, 2011 6:43 PM

The focal point is, and should always be,the soldier, sailor, police or whomever the HERO is. The WOD is a commitment to remembering them and putting them front and center. It's not the WOD per se, rather putting forth an effort worthy of their sacrifice(though Rx'ed or not it will always fall short). These men and women become very real and personal to me during the WOD's and I'm grateful for having the opportunity to do these WOD's in their honor(though I'd be very fine with never having to do another new one!!)

Comment #9 - Posted by: dale at June 1, 2011 6:47 PM

Hooah Brother! I will do this one till I pass out for my soldiers!

Comment #10 - Posted by: lawrence at June 1, 2011 6:52 PM

I don't have a rope at my gym. What is considered a good alternative?

Comment #11 - Posted by: Jeff at June 1, 2011 6:55 PM

Candada is with yor brother. God Bless

Comment #12 - Posted by: MCCARTHY at June 1, 2011 7:00 PM

Canada is with you brother. God Bless

Comment #13 - Posted by: McCarthy at June 1, 2011 7:01 PM

RIP brother. Wish I wasn't broke so I'd be on my way over there now.

Comment #14 - Posted by: Pär Larsson at June 1, 2011 7:12 PM

All CF wods are inherently meant to be scaled. There's people with no legs or arms doing CF - they can honour his sacrifice by substituting whatever exercise at whatever level they can do.

In fact I'd prefer to see mainsite WODs start putting a "Rx version" and a link to good ways to scale the workout every day, or just a short sentence on how to do it. Many non-CFers type in "crossfit", hit search, click a link and see the WOD and go "oh hell no I can't do that!" More people off the couch is more better imo.

Comment #15 - Posted by: Pär Larsson at June 1, 2011 7:18 PM

Another Eighty Deuce warrior.
Thank you for your sacrifice.
Feet and knees together brother...

Comment #16 - Posted by: Aaron C at June 1, 2011 7:21 PM

Rest in God's eternal Peace Christopher Moon.

Thank you for your service. My respect to your parents for raising you to be a man willing to fight for our freedom!

Comment #17 - Posted by: Gar at June 1, 2011 7:47 PM

@ Fred,

Honor is a way of life my friend, not an exercise routine. Those who honor this soldier do so from their heart, not their ego. Scaled, or Rx'd, makes no difference!


Comment #18 - Posted by: Gar at June 1, 2011 7:55 PM

Fair winds and following seas on your journey, warrior!

Comment #19 - Posted by: Apolloswabbie 74 209 47yoa at June 1, 2011 7:55 PM

Comment #5 - Posted by: greg hayes - well said. Paul

Comment #20 - Posted by: Apolloswabbie 74 209 47yoa at June 1, 2011 7:56 PM

what's the best replacement if you don't have a rope?

Comment #21 - Posted by: steve at June 1, 2011 8:22 PM

Towel pullups?

Comment #22 - Posted by: tylar at June 1, 2011 8:26 PM

Should you be holding two DBs (one in each hand )while doing the split snatches, even though you are only going overhead with one arm, or should you be only holding one DB period?

Comment #23 - Posted by: Brian R 49/6'2/185 at June 1, 2011 8:48 PM

How many towel pullups equate to 15 ft?

Comment #24 - Posted by: Matt G at June 1, 2011 9:12 PM

Rest In Peace. Thank you for your service.

Comment #25 - Posted by: Ron at June 1, 2011 9:13 PM

rip bro... Airborne ALL THE WAY!!!

Comment #26 - Posted by: matt at June 1, 2011 9:49 PM

RIP Bro. we got the watch. AIRBORNE ALL THE WAY!!!

Comment #27 - Posted by: matt at June 1, 2011 9:50 PM

48:02 (towel pulls), man I was sucking it up today. RIP young Troop.

Comment #28 - Posted by: baqdraft57 at June 1, 2011 10:16 PM

R.I.P. man, you will never be forgotten!! HERO wod time to bring it.

Comment #29 - Posted by: Chris at June 1, 2011 10:31 PM

With regards to the whole required/subbing conversation.

One of the above posts said it best; there are people with disabilities that have no choice but to scale the WOD to their ability. Others, such as myself, sometimes have to scale the weight (my weight: 135).
The whole point of all this is to push your self as hard and fast as you can to do your very best on ALL of the WOD's. There will be no improvements if you don't push yourself.
Myself for example, i will have to sub towel pull ups instead of rope climbs because i work out at a 'regular' type of gym and there is no rope. Again, the point is to push and push and push yourself until you THINK you can't go anymore, then you suck it up and keep on pushing.

It's like the beginning of all the SealFit videos, that one guys states "When do you ever get to test your heart?"

Also, i know i'm dreaming, but it would be nice if people stopped asking what to sub in place of something else, or asking what an exercise is in general.
The FAQ and the Exercises and Demos sections have any and all info that one would need. would be nice if people would make use of these priceless sections of information.
Or just Google...


3...2...1... SLEEP!

Comment #30 - Posted by: Chach at June 1, 2011 10:56 PM

Matt, I believe its 1 pullup per ft.

Comment #31 - Posted by: tylar at June 1, 2011 11:22 PM

greg hayes- Very well said.
Fred- I like your intent of hnoring the fallen, but you're off on this one bud. Scaling is fine in any workout, including hero WODs, in order to meet the individual athlete's ability.

Comment #32 - Posted by: NAMWIZ at June 1, 2011 11:27 PM

from one soldier to another. Moon thanks. I hate to see another hero WOD. We got the watch.

Comment #33 - Posted by: brad at June 1, 2011 11:49 PM

Looking forward to battling through this WOD. Chris Moon, I'm eternally grateful for your sacrifice.

Comment #34 - Posted by: James at June 2, 2011 12:32 AM

There are a list of substitutions under the FAQ tab to the left on the main page. 15 towel pullups for 15'rope climb is standard. As long as you go as hard as you can for as long as you can and shut that backdoor in your mind that lets you quit, I say scale away. CF is an inclusive community. I think there are very few people who could do a Hero WOD right of the bench when starting CF, let's all remember where we came from.

Fair winds and following seas, Brother. Valhalla seats another Warrior a the long table.

Comment #35 - Posted by: DocJ at June 2, 2011 12:43 AM

Going to do this WOD tonight for my 2 Fury Brothers (2-508th)!

Comment #36 - Posted by: Antonio L. Vereen at June 2, 2011 1:17 AM

8 rounds (1 for the airborne!)
55 lbs DB
6' rope (3 ascents each round)

Comment #37 - Posted by: TomO/44/M/200 at June 2, 2011 2:01 AM

Another paratrooper has made the ultimate sacrafice.

Will be remembered. All the Way, Airborne!

Comment #38 - Posted by: Jason J at June 2, 2011 2:05 AM

Too many Hero WOD's. Way too many fallen sons, husbands, fathers, brothers...There was a time in history where the individual that declared war was also the first into the fray, The King led his army into battle. I can't help but wonder how less often I would have to give my all to Hero WOD's if this were still the case.
Rest easy Warrior.

Comment #39 - Posted by: CUZ at June 2, 2011 2:12 AM

Chris...we ripped in with you guys here in the ARV. You were lost right before you were supposed to go home. Went hard for you today:

40 lb DB
5 rope pullups per side.

Comment #40 - Posted by: Rob M at June 2, 2011 2:20 AM


subbed towel pullups for climbs


Comment #41 - Posted by: cosmo at June 2, 2011 3:24 AM

With 6 towel pullups instead of one rope climbing.

Comment #42 - Posted by: Filip at June 2, 2011 3:54 AM

I want to do a legit rope climb WOD, so I'm doing this one on the O-Course tomorrow. I can't take a DB or KB out of the gym, so what would be a good substitute for the hang split snatch? I do have tires available for flips, or could do something with bodyweight. Any thoughts or suggestions?

Comment #43 - Posted by: ags at June 2, 2011 4:20 AM

Hey guys,

does anyone know if there's gonna be live coverage of any regionals?

Comment #44 - Posted by: jakob at June 2, 2011 4:26 AM


with a 30 lb. DB

@ Crossfit Franklin Lakes


Comment #45 - Posted by: Gerard Dawson at June 2, 2011 4:30 AM

@ #15 Par - Appropriate scaling is posted daily at Crossfit BrandX. The link is on the mainsite left column under "Start here!" If someone can't motivate enough to read the information under Start here!, they probably are not going to last very long doing Crossfit.

Comment #46 - Posted by: CC at June 2, 2011 5:07 AM


subbed towel pullups for climbs


Comment #47 - Posted by: steve at June 2, 2011 5:18 AM

To every one, check out exercice and demos under DUMBELL SPLIT LIFTS to see the video of the hang split snatch....

Comment #48 - Posted by: Stef at June 2, 2011 5:24 AM

Did 5 rounds (1st WOD after a week off) with Rxed weight but did 15 hopping towel pullups in stead of climbs.


Comment #49 - Posted by: Dave W 27 5'8" 180 at June 2, 2011 5:41 AM

5 rounds with 30# db:
10 split snatches (right side)
8 rope pullups
10 split snatches (left side)
8 rope pullups


Comment #50 - Posted by: JFA at June 2, 2011 6:01 AM

2011-06-02: 18:18. Rnds@1:28-3:14. (Sub 38#, and seated 9ft rope climbs, arms only chin to top)

Comment #51 - Posted by: gs at June 2, 2011 6:09 AM

I'm not a soldier and only a newbie at Crossfit. However I have to agree with Greg Hayes, and others on scaling. When I do a WOD, some of the exercises have to be scaled due to some of my own injuries and limitations. I'm a cancer survivor, and had intense treatment to battle the cancer. As a result, there are some limitations left that I have to work around or through in order to complete the WOD. I may almost always be last, but never feel defeated.

When I do the WOD, I'm not only thinking of the fallen soldiers of the Iraq/Afghanistan wars, but of my own dad and older brother whom fought in the WWII and Vietnamese wars respectively. They have since passed, nonetheless, they are in my heart and memory.

I also workout for all of the soldiers who now experience the daily battles of rehab after being injured physically or psychologically, and in many cases both, by fighting in the wars.

However, more personally, I work out for all those doing Crossfit, as a way to regain their strength, power and dignity after a devastating illness. Scaling is a path toward becoming whole again. Not a cop out.

Comment #52 - Posted by: WF at June 2, 2011 6:36 AM

RIP, Moon. Way too young.

By the looks of past Hero wod postings, I'm guessing there will be at least one more Hero wod this month. I hope that's not true, but I will give it my all each time.

Comment #53 - Posted by: JenJ at June 2, 2011 6:41 AM

subbed 8 towel pull ups per ascent. 18:16 at Blue Flame CF

Comment #54 - Posted by: preacherman at June 2, 2011 6:46 AM

11:58 w/ 35# DB's

* no forty pounders at our box...

Comment #55 - Posted by: MarcusG 30 5'9" 165# at June 2, 2011 6:54 AM

Respond to WF 6:36 am


I am in the Air force 28 yrs old and max out my PT test every year...

I cut my first work out in half (the Tuesday workout... Burpees and pullups)and it was still extremely difficult!

Comment #56 - Posted by: Jesse at June 2, 2011 6:55 AM

Random question:

Been thinking about adding creatine to my shakes. Who takes it? What are your thoughts? Specifically, know any women who take it?

PS - For me, I show honor on the hero WODS by going hard, then pushing even harder. If my pain can take away any of the pain suffered by the families left behind, I'm going to bring it on.

Comment #57 - Posted by: Lisa at June 2, 2011 7:01 AM

@ lisa 53...
I know rob orlando does, mikko salo does and josh everett once said he has a friend in the supplement biz that says it does work.

I have used it on and off and it works for me. i can feel and more importantly see the strength #'s increase. I don't like it all the time because I feel it does make my heart work extra hard if that makes sense. I feel I tire out faster but maybe because its that I am doing more work.

I now take it on strength days, days that a lift is the only focus like yesterdays power cleans.

Choose a good clean brand if you go that route. maybe try it for 2-4weeks and see if its for you.

Comment #58 - Posted by: danlau at June 2, 2011 7:11 AM

did the pullup/ burpee ladder last nite...
29:04 felt terrible but was an accomplishment to finish :)


Comment #59 - Posted by: danlau at June 2, 2011 7:12 AM

@ 49, WF

Great words brotha.

Comment #60 - Posted by: Chach at June 2, 2011 7:12 AM


No gym access. 5 x 400ish M at home.
Pace>pain, Pace<pukie

So, so young. Fair winds young Hero.

Comment #61 - Posted by: bingo at June 2, 2011 7:17 AM

I served with Chris in Afghanistan and was there when it happened.....I'm taking the whole platoon on this one in his memory. Let's get after it!!

Comment #62 - Posted by: Chris Gerhart at June 2, 2011 7:27 AM

Fury From The Sky! RIP Brother

Comment #63 - Posted by: Eric at June 2, 2011 7:35 AM

subbed 2 rope ascents to 10 feet
all else as rxd


Comment #64 - Posted by: ferb44 178# at June 2, 2011 7:43 AM

Thursday 110602

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

time 18:05
all unbroken. All though I spent more time inbetween then I'd have liked. I finished strong. Actuall it got better as I went.

The snaches got better as I went on, I got a feel for them after ronds 3 or 4 and was able to go pretty smooth after that.

Rope was tougher then I thought. The snaches killed the rope climb. So I had to rely on form more then upper body. SO I'd tuck up and then use legs and arms to pull up. I got to where I could hit the 15feet in 4 good pulls.

Rest in peace Mr Moon, My prayers got for your familly.

Comment #65 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at June 2, 2011 8:32 AM

30:05. knees start to butt finish RC to a 12' ceiling. RIP soldier.

Comment #66 - Posted by: Kyle Bisceglie 44/m/5'10"/180 at June 2, 2011 8:37 AM

7 rounds:
1 pood KB (All I had) Hang split snatch, 10 reps Right arm
14 ft Rope Climb (In tree at home), 1 ascent
1 pood KB Hang split snatch, 10 reps Left arm
14 ft Rope Climb, 1 ascent

Comment #67 - Posted by: Dylan at June 2, 2011 8:43 AM

22:18, subbing towel pull-ups for rope climbs 5:1.
Then day 58 of 100DBC.

Comment #68 - Posted by: Alan H. in Kabul at June 2, 2011 8:45 AM


Comment #69 - Posted by: danlau at June 2, 2011 8:58 AM

28:14 rx'd

Comment #70 - Posted by: Jason Lyle at June 2, 2011 9:04 AM

RIP Soldier


30 lbs DB's; alternating feet in the split

8 towel pulls for each rope climb; alternating sets of high hand/low hand and L-pulls.

The "goofy-foot" snatches were a great challenge and kept it interesting.

First WOD today with new Inov8 f-lite 230's -- these are fantastic CF shoes. Make my FreeRuns feel like mattresses. Can't wait to run in them.

Comment #71 - Posted by: Bill M. m/46/5'3"/133 at June 2, 2011 9:58 AM


10 jumping close-gripped pullups for rope climb

Comment #72 - Posted by: Matthew m/31/6'2"/175 at June 2, 2011 10:09 AM

Subbed pull-ups (5 strict) for rope and 25# Dumbbell.

Joni - 5 pull-ups and 8# Dumbbell.

Comment #73 - Posted by: sblackburn 38/5'11"/203 at June 2, 2011 10:24 AM


Made up power cleans:



Letting hip flexor injury heal, so he did 100 pull-ups for time.


Comment #74 - Posted by: Carole F/52/5'6"/133 at June 2, 2011 10:25 AM

30# DB
sub'd 15 jumping towel PUs for 1 rope ascent


Comment #75 - Posted by: BrianR m/49/6'2"/185 at June 2, 2011 10:32 AM


Retired Army 1SG
Clarksville, TN

Comment #76 - Posted by: mark nash at June 2, 2011 10:42 AM

subbed 25# DB
subbed 5 towel PU per rope ascent


Comment #77 - Posted by: Rough Robbie at June 2, 2011 11:29 AM


20#DB and 5 "towel pulls" (on tippy-toes with a little lift--a wimpy, token sub, but hands still pretty raw and very sore from the pull-ups/burpees WOD)


Comment #78 - Posted by: mom to five at June 2, 2011 12:08 PM

made up mile from
results there

Comment #79 - Posted by: Jonblaze at June 2, 2011 12:11 PM

12 foot rope climb
40 lb. DB

Comment #80 - Posted by: SB at June 2, 2011 12:17 PM

Sub 7 towel PUs for rope climb
I should do 5 TPs for rope climb next time.

Comment #81 - Posted by: Magnus 25/5'8"/155-160 at June 2, 2011 12:47 PM


Subbed 5 regular pullups per rope climb, otherwise as Rx.

Comment #82 - Posted by: Sheldon N (M/34/6'/185) at June 2, 2011 12:56 PM

As a Tucsonan who used to live on Bragg - I'll be doing an extra set for Christopher. I remember when he passed last year. Only my little sister's age and died protecting us. RIP, Chris. Thanks for your service.

Comment #83 - Posted by: Crystal at June 2, 2011 1:02 PM


Subbed 15 two hand rope pull-downs (I am making the name up) for each rope climb, using the full stack on my weight machine (200 lbs). Forearms are burning. Thought about dropping out at end of round 4, but pressed on!

RIP Chris Moon

Comment #84 - Posted by: Jomo Frodo at June 2, 2011 1:05 PM


subbed home made 20# dumbbell
subbed 15 towel pull ups

I have never done the split dumbbell snatch before so I wanted to use a weight where I could focus on the movement. Towel pull ups for me are much harder than a rope climb. I can use my legs more on a rope climb, towel pull ups, not so much. So for me, they are much harder than the rope climb. Good WOD today!
R.I.P Christopher Moon

Comment #85 - Posted by: Starr at June 2, 2011 1:38 PM

10 foot rope rather than 15.
17.5kg dumbbell.


Comment #86 - Posted by: AGL at June 2, 2011 1:51 PM

Rest in Peace Specialist Moon...

Comment #87 - Posted by: Logan at June 2, 2011 2:17 PM

1h, 6mins+

-Did 120 hanging pull-ups, holding on to the handles of a tricep rope found at a cable station. UNBELIEVABLE GRIP AND FOREARM CRUSHER!!

-Did 60 right arm and 60 left arm Hang Split Snatch, using a 40# DB.

-Did 30 hanging strict pull-ups.

Comment #88 - Posted by: Jelani at June 2, 2011 2:22 PM


We did:
1RM DB hang split snatch
Right arm: 105#, left arm: 105#


3 rounds, 2 minute rest
max rep "tricep pushdown rope" pullups

Comment #89 - Posted by: Curtis Warren at June 2, 2011 2:25 PM


Subbed 35lb kettlebell hang snatches

Comment #90 - Posted by: Hazzard at June 2, 2011 2:28 PM

15 towel pull-ups
all else as rx'd

Comment #91 - Posted by: jay at June 2, 2011 2:31 PM

Ride bike to gym

Subbed 7 towel pull-ups for each rope ascent
40# Dumbell for split-snatches


Ride bike home

Comment #92 - Posted by: Tim 34/5'10/165 at June 2, 2011 2:37 PM


Scaled 1 Rope Climb = 10xC2B Pullups+10 Toes to Bar

Got 5 Rounds in 31 Minutes and stopped there.

Comment #93 - Posted by: Ben S at June 2, 2011 2:51 PM

45# dumbbell

Comment #94 - Posted by: Koerner at June 2, 2011 2:51 PM

subbed 15 pull ups per rope climb (bad idea) i wish i could upload a picture of my hands, looks like i have 3rd degree burns with all the skin that ripped off but i finished the workout because i kept telling myself if Chris Moon could sacrifice his life for me i could sacrifice my hands in honor of him. did all 7 rounds with 40 lb db's and 30 pullups per round with a time of 38:04


thank you soldier!

Comment #95 - Posted by: Shawn at June 2, 2011 3:08 PM

Couldn't get into weight room today so did
Swim 70ish m
Rest 2 min
All around 1:30-1:40

Comment #96 - Posted by: em :) at June 2, 2011 4:04 PM

22:12 w 15# DB

Comment #97 - Posted by: Suzanne f/115 at June 2, 2011 4:04 PM

35 # kettlebell hang split snatches
15 jumping towel pullup negatives


Comment #98 - Posted by: Jesse at June 2, 2011 4:07 PM


7 rounds for time
10 Hanging Power Cleans Right
10 Hanging Power Cleans Left
10 Pull Ups


Did the cleans at 30 but could have done 40. Third workout back after long break.

Comment #99 - Posted by: Scott Andresen at June 2, 2011 4:35 PM


17:57 Rx'd

Comment #100 - Posted by: WillMcG at June 2, 2011 4:44 PM

35# DB's
10 pull ups for every rope climb

Comment #101 - Posted by: Edwards M/14/5'11/160 at June 2, 2011 5:40 PM

As rx'd: 19.52

Comment #102 - Posted by: Espinosa m/26/5'11"/165 at June 2, 2011 5:45 PM

Dont have a rope yet so my wife and I subbed 15 towel pull ups for one ascent.

45 pound KB Hang split snatch, 10 reps Right arm
15 towel pullups
45 pound KB Hang split snatch, 10 reps Left arm
15 towel pullups
cs just got home

20 pound KB Hang split snatch, 10 reps Right arm
15 towel pullups
20 pound KB Hang split snatch, 10 reps Left arm
15 towel pullups

Comment #103 - Posted by: jtoops m/27/208 at June 2, 2011 5:45 PM

20# for first round, 15# for all the others
The right side on the first round was regular snatches, all others were split snatches
15 Jumping towel pull ups per rope climb


Then, jog to the lake and 96 burpees for my 100 day burpee challenge.

Comment #104 - Posted by: Sarah (f/22/123/5'4") at June 2, 2011 5:47 PM


W/U: 3 rounds of OHS, 10x; push-up, 10x; AbMat sit-up, 10x; back extension, 10x. BP, 45x5 - 135x1 - 155x1 - 175x1 - 180x5 - 200x3 - 220x1. R-HSS, 3x3 at 25-30-35. L-HSS, 3x3 at 25-30-35.

Sub'd rope pulls for the climbs: 10:48.

C/D: foam roll on lower back.

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. I believe this is my first time doing single dumbbell hang split snatches. Felt very natural to me. The movement was crisp, clean, and efficient.

Done in your honor, Specialist Moon. RIP.

Comment #105 - Posted by: rjf (Since 07-20-07. WOD no. 1061) at June 2, 2011 5:54 PM

At globo:
DL 10x2 at 225 (:30)
DL 135x20 x3
Back ex 10x3
L-sit 90sec total

At CF:

15:21 rx'd

slow, unbroken, 2:05'ish / rnd

Comment #106 - Posted by: brian p m/34/5'8-1/2"/168 at June 2, 2011 5:56 PM

hang dumbbell snatches (no split)
8:1 rope pullups


Comment #107 - Posted by: controlfreak at June 2, 2011 6:11 PM

RIP Specialist Christopher Moon.
I didn't do the posted wod but it was still dedicated to him.

"Grace" MD
30 Clean and Jerks, #95
Then 2 attempts at 400m run.
1:12 and 1:13 (hamstrings are fried)

Comment #108 - Posted by: JF Lauzon M/24/5'10"/160 at June 2, 2011 6:41 PM

Darn, wish I could edit my post #103.
"Grace" MD was my first Grace attempt and was done with power cleans and a mix of presses and jerks. No splits.

Comment #109 - Posted by: JF Lauzon M/24/5'10"/160 at June 2, 2011 6:44 PM

scaled to 25 lb dumbbell but touched ground

Comment #110 - Posted by: cort at June 2, 2011 6:46 PM

Rx'd 21:20

Comment #111 - Posted by: Alan M/45/180# at June 2, 2011 6:52 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Hang split snatch 15lbs x 5-5 25lbs x 5

30lb hang split snatches, 5 towel pull ups per rope ascent
Foam roll after

Comment #112 - Posted by: Sesoku at June 2, 2011 6:52 PM

12:37 As Rx'd

Fellow coach got 11:45

Comment #113 - Posted by: Stephen Leslie at June 2, 2011 6:56 PM

35# DB
15 jumping pulldown rope pullups (rope thrown over pullup bar)
I forgot that this was a hang split snatch for rounds 1 and 2, so those were full split snatches.

Comment #114 - Posted by: sdt at June 2, 2011 7:36 PM

did 5 rounds
35lb db during rope climb needed legs
time 13:45

Comment #115 - Posted by: brian hirt at June 2, 2011 7:39 PM

Regional team wod #6 practice run. Next week will be fun...

Comment #116 - Posted by: McNaughton/31/6'2/220 at June 2, 2011 7:47 PM

Rx'd - 20:26

Comment #117 - Posted by: Townsend m/28/5'8"/140 at June 2, 2011 8:19 PM

M 156lbs 5'9
WU 5 rounds: pushups/sit-ups/BW squats
400m run

Moon As Rx'd 17:48.79
This WOD killed me I was so dead after it, after I rested a lil bit I did the WU again but 600m run the deadlifts sets of 5 with increase of 10lbs after each set, started at 185 got to 295.
I wanna get alot stronger sonce the heavy weighted WODs r too much for me to get a good time so would doing DL/Sqts/power cleans after WODs help get that extra strength

Comment #118 - Posted by: Austin cooper at June 2, 2011 8:42 PM

12.02 Rx'd

Comment #119 - Posted by: Matt Swift at June 2, 2011 10:10 PM

MGySgt. USMC-Retired

I allowed ego to get in the way today. Thought I would use my 5-3-1 Heavy Lifts and 80 Lb Pull-Ups as a warm up for Moon. Bad idea. Completed 2 rounds as Rx'd and my arms were fried. The Split snatch went well on both arms but the rope climb took its toll. I will be repeating the WOD as Rx'd in the near future and I will complete it.

RIP Moon

OooRahh CrossFit

Comment #120 - Posted by: W.D. at June 2, 2011 11:53 PM

M/40/82 kg

18:42 ( used 16 kg dumbell )

Comment #121 - Posted by: Sigurbjorn at June 3, 2011 2:59 AM

M/40/135 14:37 as rx'd. got torn up hands from rope climbs. God bless your family sir.

Comment #122 - Posted by: Kelly at June 3, 2011 4:58 AM

Call me captain nemo because I scaled this sub.

3 mile run WU

5 rounds
3;1 swings then snatches with KB
reverse push ups around 25 degrees 10 reps

my arms are still killing me from my Tues PU

Comment #123 - Posted by: brianthenurse at June 3, 2011 5:39 AM


20lb split snatch, right arm 10 reps
10 pull ups w purple band
20 lb split snatch, left arm 10 reps
10 pull ups w purple band


Comment #124 - Posted by: sharlene at June 3, 2011 7:47 AM

M/20/6"4/ 185

Subbed in 15towel pull ups for the climbs, otherwise as r'xd. One broken towel later, 33:43. Killer on the fingers.

Comment #125 - Posted by: John Whittle at June 3, 2011 7:58 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 20:45
This was a killer on my GRIP.
I never do hang snatches with dumbells or split snatches. It was good for me to focus on switching the legs. MY GRIP was what went. I had a little bit of tape on my fingers for the rope climbs but after round 4 the rope was getting a little slippery. I was breaking up my 10 reps into 7 + 3 after round 3. I thought I would move much faster through these. I think I would have gone much faster if I did 20 plus 2, but not sure in the later rounds. Or if I was allowed to go from the ground to overhead.
I was really trying to pull my legs up when I did the rope climbs to minimize my arms so I would be fresher for the next round of split snatches.

Comment #126 - Posted by: Anton at June 3, 2011 8:32 AM

22.43 with a 25lb DB, 15ft rope

Comment #127 - Posted by: NAMWIZ at June 3, 2011 8:52 AM

15:39 as Rx'd

Comment #128 - Posted by: Jette 41/M/5'11"/175 at June 3, 2011 10:21 AM

14:46 (5 Rounds: Hang Power Snatch)

Comment #129 - Posted by: B. Rhaly at June 3, 2011 10:22 AM


35# Dumbell
15 rope pull ups- touched ground between each


Comment #130 - Posted by: Bobbo at June 3, 2011 10:23 AM

no rope...subbed 5 pullups and 5 toes to bar for each ascent.

otherwise as rx'd - 19:56

Comment #131 - Posted by: cnc at June 3, 2011 11:35 AM

Subbed: 20 kilo Kettlebell snatches and Pull-ups
WOD every other day except weekends> Working Swing shift
Fury From The Sky! RIP Brother

Comment #132 - Posted by: Pete In Sun City at June 3, 2011 11:38 AM

11:10 with 10 towel pullups in place of the rope climbs. Otherwise as Rx'ed.

Comment #133 - Posted by: Arthur at June 3, 2011 11:46 AM

RIP Brother

Comment #134 - Posted by: Carlox at June 3, 2011 12:38 PM

snatch's as rx'd
15 jumping towel pullus sub


Comment #135 - Posted by: Bells 38/195 at June 3, 2011 12:40 PM

4 rds. 30lb db, 14' rope


After missing two weeks with a bruised or cracked rib, I really enjoyed these two movements. Congrats on the PR Kevin.

Thank you for your sacrifice Specialist Moon.

Comment #136 - Posted by: mas 54/M/155 at June 3, 2011 12:55 PM

14:49 towel pull ups in place of rope climb

Comment #137 - Posted by: Kelly at June 3, 2011 1:02 PM

Sub'd w/38# DB & 2x 9' rope climbs

Comment #138 - Posted by: chavez at June 3, 2011 1:08 PM


As rx'd

Comment #139 - Posted by: Brandon Burritt at June 3, 2011 4:18 PM

20.05, spent way too much time looking at that rope.

First day this year that heat was a factor in the WOD

Comment #140 - Posted by: Apolloswabbie 74 209 47yoa at June 3, 2011 4:48 PM

17:47 subbed 9 rope pullups for ascents
Day 31 DBC

Comment #141 - Posted by: bnbaucom at June 3, 2011 5:29 PM

5 rounds for time of:

30 pound dumbbell Hang split snatch, 10 reps Right arm
5 towel pull-ups
30 pound dumbbell Hang split snatch, 10 reps Left arm
5 towel pull-ups


Comment #142 - Posted by: Sinal M/31/5'9"/221 at June 3, 2011 6:38 PM

An epic fail, as my kid would say -- didn't read carefully (so left out 1/2 the workout), didn't leave enough time, subs galore...yow, let's do better next time

w/u - static n-s, cfwu x 1

w/o - 15:30 -- 7 rounds DBHS x 10 + 5-10 bad-form towel pullups (some jump, some negative, most 1/2-2/3 ROM) -- switch from DBHS to KBS 30# round 5 and KBS 40# rounds 6 and 7 (right leg giving out)

c/d - 250m 1-leg row

Comment #143 - Posted by: Matt H - 49m - 5'11" - 183 bwt at June 3, 2011 11:34 PM

Jack - 14:33 (15kg db, 7 press ups)
Holly - 15:25 (10kg db, 5 press ups)

Comment #144 - Posted by: Jack - Hitchin at June 4, 2011 5:14 AM

subbed 6 rope pull ups for climb



Comment #145 - Posted by: Crossfit Chris at June 4, 2011 9:00 AM

rest in peace fellow paratrooper

Fury from the Sky

Comment #146 - Posted by: Jon at June 4, 2011 10:01 AM

5 rounds
scale 35k db
sub 3 strict pull ups + 10 ring rows

Comment #147 - Posted by: zenoperegrinus at June 4, 2011 2:04 PM

As RX'd

Comment #148 - Posted by: Matthew Burritt at June 4, 2011 2:05 PM

sub/scale with 2 rds:
30x65lb split snatch (alt legs)
5x 45lb wt pullups
then to pool w/ kids, swam 6 laps (300m)

Comment #149 - Posted by: ajax at June 4, 2011 6:20 PM


1pd KB snatches, 5 pullup/5 TTB per rope climb


Comment #150 - Posted by: Chas at June 5, 2011 9:47 AM

32:09 as RX'd

Comment #151 - Posted by: corey at June 5, 2011 6:52 PM

M/26/160 GregA-WU

10 towel pull-ups per climb, else as rx'd - 33 minutes

Comment #152 - Posted by: Y. Zhou at June 5, 2011 6:59 PM


No DB's so sub'd one arm 1 1/2 pood KB snatches


Comment #153 - Posted by: Marco at June 6, 2011 5:47 AM


7 rnds

10 30# DB Hang split snatch-right arm
4 towel pull-ups
10 30# DB Hang split snatch-left arm
4 towel pull-ups



7 rnds

10 15# DB Hang split snatch--Right arm
3 jumping towel pull-ups
10 15# DB Hang split snatch--left arm
3 jumping towel pull-ups


Comment #154 - Posted by: nutfam at June 6, 2011 6:27 AM

As rx'd sub'd 10 pullup for rope climbs, 18:30

Comment #155 - Posted by: shawn at June 6, 2011 9:40 AM


Subbed Kelley for this WOD.

Nothing about that didn’t suck.
Rxd + because of that damn 22lbs 10 kg wall ball, but my WB were probably hitting at 9’6″ so call it even.
= 35.20.
my results my not have been what I wanted, but this is a top 10 sustained HR performance for me. Overall avg of 77%. Pk at 88%. cal = 760.
Splits were:
run: wallball : box jumps
2.07; 1.37; 1.50
2.34; 2.12; 2.33
3.00; 2.22; 2.06
2.58; 2.26; 2.38
2.51; 1.47; 2.14.
Nice job everyone. Good solid results, smart scales in places, well done team.

Comment #156 - Posted by: Matt A at June 6, 2011 11:19 AM

Bum right knee..
5 X 5 165# Bench
30 K's to E's
Friday Morning....

Comment #157 - Posted by: dyagg at June 6, 2011 11:35 AM

Subbed rope climbs as usual from the back deck (12', start w/ hands at eye level).

Time - 16:46

Fun WOD. Snatches unbroken but took some getting used to - they seemed to feel most natural positioned between legs like a KB snatch. Rope climbs always a blast - though my knuckles get banged up from the deck. Pretty sure this is the most rope climbing I've done in a single WOD.

Comment #158 - Posted by: Mel/38m/5'10"/180 at June 6, 2011 2:44 PM


used 45 KB
5 rope pull-ups


Comment #159 - Posted by: tuffnutt at June 6, 2011 6:14 PM

32 yom, 190 lbs


subbed 15 jumping pull ups for each climb

Comment #160 - Posted by: Jeff Weltmer at June 6, 2011 6:18 PM

19:11 50# dumbbells, RIP brother.

Comment #161 - Posted by: Pär Larsson at June 6, 2011 10:15 PM

9:38 as RX'd Good one!

Comment #162 - Posted by: aaron miner at June 6, 2011 11:18 PM


Comment #163 - Posted by: ABN RGR at June 7, 2011 9:39 AM

20 lbs and towel pullups (5)- 15:21

Comment #164 - Posted by: thinlizzie at June 7, 2011 10:05 AM

7 rounds for time
30 pound dumbbell hang split snatch 10 reps - right
15 beg. pullups towel
30 pound dumbbell hang split snatch 10 reps - left
15 beg. pullups towel


Comment #165 - Posted by: Rggr at June 7, 2011 12:43 PM

25lb db split snatch, 10 reps right arm
15 pullups
25lb db split snatch , 10 reps left arm
15 pullups

went up to 35lb db on last rd...... 210 pullups! I can't believe I actually was able to do them all!!


Comment #166 - Posted by: knodes at June 8, 2011 8:13 AM


Mrs. Miyagi
Performed different WOD.
AMRAP 30 minutes
20 Wallball shots (14# ball)
40 Double-unders
10 rounds + 20 WB shots

Comment #167 - Posted by: Miyagi m/31/163.8# at June 8, 2011 2:39 PM

CFWU-3. Reg. Superman. Burgener. DU. K to E.
Not too good but finished as rx'd. Rope climbs not too bad since only had to do 1 at a time. Grip tough everywhere. Hook grip on snatches helped. Getting hips back really helped.

Comment #168 - Posted by: jrm at June 9, 2011 6:56 PM

kb snatch
5 pu/round

Comment #169 - Posted by: liam at June 9, 2011 11:55 PM

No rope available. subbed 5 towel pull ups for each rope climb.

Comment #170 - Posted by: RB at June 10, 2011 6:51 PM


Comment #171 - Posted by: Pacers at June 12, 2011 4:27 AM

on vacation this week. subbed a sealfit workout with a deck of cards.

hearts= kb swings
diamonds= sit ups
spades= pushups
clubs= 20 walking lunge steps

did the whole deck untimed
jacks were 11 reps
queens were 12 reps
kings were 13 reps
aces were 14 reps
2 thru 10 were as rx'd

Great workout for when your on the go. Bring a deck of cards and pick 4 exercises. Then start working!

Comment #172 - Posted by: al deezy m/34/150 at June 12, 2011 6:30 PM


Comment #173 - Posted by: Kevin - M/190/6'/39 at June 14, 2011 1:25 PM

12:48 RX'D

Comment #174 - Posted by: Paris.Little at June 14, 2011 5:11 PM

I had a hard time with this. I don't have db's or kb's so I had to try and snatch a 35# plate. Every time I got to the extension, the f**king plate smacked my forearm. Ugh. Couldn't finish in time.
5 rounds @ 25:30. Subbed towel pull ups.

Comment #175 - Posted by: Christopher Denzer at June 15, 2011 5:06 AM


subbed towel pull ups for rope climbs. Did rest as RX'd.

Comment #176 - Posted by: Mark S. at June 16, 2011 8:42 AM

CF day 43

Sub'd towel pulldown x 15 @ 8 weight for rope climb


Comment #177 - Posted by: Sam J at June 20, 2011 9:15 AM


Sorry for the late post, I just finished.

With all due respect. God Speed Spc Moon and our heartfelt thanks to you and your family. GBNF

As Rx'd 31:11

Comment #178 - Posted by: denob at June 22, 2011 9:40 AM

12 ft rope climb

Comment #179 - Posted by: faleep at July 9, 2011 11:40 AM

In the back yard.

Comment #180 - Posted by: Doug at September 20, 2011 5:44 PM
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