RIP SSG Small

RIP brother, collegeville will be honoring you with this workout tommorow. Thanks for all you have done.

Can anyone shed some light on Games pre-qualifications? How is that status attained?

I also noticed athletes like Chan, Froning, and Foucher on their respective teams. Are affiliate teams not fixed? How often can members be changed?

Any info would be appreciated.

RIP, Soldier.

Farewell, brother. Thanks for your service and your sacrifice, Sergeant. Godspeed and R.I.P.

RIP...Thank you for your service.

RIP...this wod will literally wreck me..thank you for sacrificing your life for my freedom and security.

I too am confused like comment #3. Are Chan and Froning competing only on their affiliate team? Or once these teams qualify, do they then go back to individual comp? Personal opinion only; is that if you qualify as a team, nobody should be replaced except for an unfortunate emergency reason. These teams using top individual competitors just to get to the big show and replacing them is kind of an unfair advantage. Just my 2 cents. Tomorrow's wod is gonna hurt.
Rest in peace brother Small.

RIP Brother, collegeville will be honoring you with this workout tommorow. Thank you for everything you have done.

Man, every time I see a Hero WOD, especially SF, I instantly think "I'm doing this" without even seeing the movements. The movements themselves don't really matter, just the name and picture associated with the WOD is enough to gut through anything y'all.

Rest in peace, brother. De opresso liber.

Rip brother!! We got the watch... NSDQ!!!

RIP SSG Small!

45:16 as rx'd
That was a good one.

What should we sub for the row?

RIP brother.

This makes Murph look easy. Rest in peace SSG Small...

RIP

Rip, thank you for your service!

I read this and thought "This isn't so bad." Then, I was wondering why times were 45 minutes +. "Oh, THREE rounds for time . . . "

A true warrior. THANK YOU for your service!

RIP...Thank you for. Your service.

Rest in peace Marc, we'll get them, De Oppresso Liber

RIP Brother De Oppresso Liber

As rx'ed 49:44

RIP Brother De Oppresso Liber

as rx'ed 49:44

I feel like I'm gonna start crying somewhere around minute 59...

God Bless and RIP.

Thank you for your service SSG.

God speed, brother.

This WOD looks like legalized torture... why then am I strangely excited by the prospect of completing it?

49.58.
first 2 rounds felt good,thought maybe this 1 isnt so bad. then as the WOD'S do, it turned nasty on the 3rd.

Rx'd at 53.22. Was a pure killer!

RIP....thank you SSG Small.

as rx'd at 67:45.

#29 Because Jake Crossfits and therefore goes balls to the wall and LOVES it, right?!?!

Rx'd in 47:25...did conventional burpees as no standard was noted, ended up with a 25" box (20" plus 25 and 45 bumper) and kept treadmill speed at 8.0 mph to make up for the fact that I wasn't outside and to make my time realistic (gotta get a wheel and measure distance out door to my box)...

Saw the Vietnam Moving Wall yesterday here in Natick, MA...so moving and emotional and a great opportunity to show support for those who came before us to protect our freedom. Every day is Memorial Day if you remember!

47:30 RIP Warrior...hard workout.

48:30 Rx

that hurt.

R.I.P. 58:35

R.I.P
58:35

RIP
37:56

m/45/182

58:39- RIP

Fair winds and following seas on your journey, warrior!

ran 3km
swam 700m

Rip bro! 44:30 josh combellack!

as Rx´d - this was my first hero - burpees killed me (as always)
67:30min

Two rounds (due to work)

36:29

Extremely hard especially the burpees for me.

This was my first hero- burpees killed me (as always)

67:30 min

still miss a box out here, so people in my gym think I´m crazy...
...well they are right...

RIP. A true American Hero.

RIP brother… When you are feeling the burn and feel like slowing remember it's a hero workout and push it.

45/170

Felt dehydrated from the beginning, not good. One of the toughest workouts that I have done in a while.

72:15

Thank you for your sacrifice, may you rest in peace and may we forever be grateful for the freedom and security that you gave us.

My earlier thoughts of this being nothing but nasty were not mis-judgments..... EVIL doesn't say enough!

m/28/165/173cm
57.32

57.50 as Rx'd

Marc was a great friend and an even better person. If you would really like to honor him please check out www.smallstepsinspeech.com for the organization set up by his fiance to honor his memory. Its no surprise to me that his WOD is a pain in the ass, that's just up his alley...

First Hero as Rx'd, maybe only third Rx since starting in April 2011.

76:23 Rx

86F/80%Rh/M/38/200/6'1"

42:26
try to connect more box jumps, go turbo burpees

51:38

100 reps of sdhp, 45lb grip plate (elevated stance)
920 m run (1 lap around my neighborhood is 460m... easier for repeatability)
burpees and box jumps rxd

69:30

Scaled burpees and box jumps - 50 first round, 40 the next, 30 the next.

2011-06-12: 50:44. Rnds 14:35,18:23,17:45. Sub burpee/24"BJ combo for 50's.

M/20/5'7"/150
59:34
100 reps sdhp 45 lbs
only had 16" box
Killer workout

RIP brother

RIP, Sergeant Small. Thinking about you definitely helped pull me through this one.

56:55 as Rx'd

Time includes about 3 extra minutes lost to long transition between C2 and track.

Rows and runs hard and fast; burpees and box jumps were where I lost a lot of time.

As Rx'd 54:21

Sub'd four minutes of sumo dead lift high-pull @ 65#s for the row. Averaged 70 reps per round.

57:10

49:32 - scaled to 40 & 40.

2.5 hours later, still feel like I'm on the verge of throwing up.

Stupendous.

Workout was done in Kandahar. In honor of...

m/35/6'/195#
1:18:29
As rx

Rest easy SSG...De Oppresso Liber.

70:45 Rx'd. Great workout.

Dreaded this workout all day...but as rx'd finished in 1:02:55...RIP Brother

55:30, bad achilles, probably pay for it tomorrow but honored to honor Small. RIP

57:20
RIP Small

rip and god bless all our troops. 58:29

m/37/6'/172
43:44 rxd
Again, hectic...

After workout had a trip to the hospital after slicing a piece off my middle finger on my left hand fixing a light at home. Four stitches later and we're good to go!

RIP

Sunday musings...

Traveling. Nothing worth your while today.

Fair winds and trailing seas young Hero.

I'll see you next week...

52:19 as Rx'd

RIP, brother.

47:05 as Rx'd Was a good way to remember a fellow soldier!!!!

48:30 as Rx'd. Beastly.

54:12. I didn't have access to the rower, so did 100 30# sumo dead lift high-pulls each round. And downscaled the burpees and box jumps to 40 each round since my knees are shot. Ouch.

Subbed double unders for box jumps. 55:15 Tough Workout. RIP

subbed 100 SDLHP @ 45#
run approx 800 @ home

54:03

Oh, I get it. The name is meant to be ironic. That was certainly no small workout.

41:25; subbed 800 meter run for 1 mile bike due to full treadmills and proximity to the row machine. I figured it was comparable in time and energy expenditure.

This workout rocked my damn socks and I'm sure I was in the fetal position for at least a few seconds after it's completion. Felt great though and I'm pretty happy with my time.

56:24
As Required

Marc's Dad Murray is a member of CrossFit 717 in Harrisburg, PA. We are so happy to see his desire for a Hero WOD in his son's honor!!

56:07 2 rounds

Subbed row for a 800m run:

800m run
50 burpees
50 box jumps, 20 inches
1600m run
50 burpees
50 box jumps
1600m run
50 burpees
50 box jumps
800m run

51 min

All runs were done on the beach (mostly hard sand) and all distances were approximations.

50:46 = 3 rds: 50,25,25 45lb sdlhp, 25 burpees, 25 24" bj, 1k runs. 1k run wu 4:45. abmat x 15 after. hard.

Michelle: 59:00
Brian 74:00

2nd day back on crossfit after a 6 month hiatus due to injury, did 2 rounds of burpees, box jumps and run took me about 20 minutes, missed this stuff!!!

46:30 rip ssgt

This is likely to DESTROY me... I can't wait!

52:57 as rx'd

M/41/5'8"/155

ONE round as RXd - 14:15

did the following scaled WOD
Three rounds
Row 500 meters
25 Burpees
25 Box jumps, 15-20” box
Run 800 meters

still took 45 minutes

RIP Brother...Blue Skies

Row:185x6-205x6-225x6-225x6-245x5
DB Bench with str legs (hollow):60x18,65x15,x15,x15,x13
rear delt 3x5 with 30#
DB ext rot:12,10,8 with 20#
GHD 4x12

rest 30min then "Small"
53:08

RIP.

49:06 as rx'd

Sprint Triathlon:

.5 mi swin
17 mi bike
5K run

1:54

pretty pathetic.

49:10 as recomended, this was not fun at all I hated every second. Thank you crossfit....

3rd day on Crossfit and really out of shape

50 Sumo "subs"
25 burpee
25 box jumps
1/2 mile

21:34 1 round!!!!

Yipes

M/33/6'3"/200

Rx'd: 44:17
Another amazing hero WOD... RIP

m/25/6'2/210

Rx'd: 58:17

RIP brother. Any motivation needed for this WOD in last line of bio - best wishes to friends and family.

49:40 as Rx'd
Racing my kids through 100 burpees yesterday didn't help :>)

M/27/5'9"/215
rx'd
47:03
R.I.P Ssgt Small
"Never Forget"

50%
3 rds. 400m run, 25 burpees, 25 box jumps, 400m

24:32

Avg HR 172, peak 188. I haven't had a HR monitor for around a year. I looked down at my heart rate in the first round and realized I'd become used to feeling tanked at a lower rate. I knew I could push harder, so amped it up almost 10 BPM; for a little while.

Thank you SSG Small for the ultimate sacrifice.

As rx'd: 66 minutes.

40M/5'10"/170#

W/U: skipped.

As Rx: 51:08.

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

Runs on outside road course (59F, 82% humidity, wearing VFF). Should have warmed-up, as the first round was the most difficult.

Done in your honor, SSgt. Small. RIP.

51:10

58:29
Subbed sdhp for row (45# kb)

RIP SMALL.

Done in honor of the hero from my hometown:

53:08

almost as RX'd. Had to break the last round in half because my gym was closing: did 500/25/25/400 then drove to the local track and did 400m run/25/25/400 to finish it out.

Was happy with how I was able to string together burpees. Against all odds they're feeling easier and easier. Box jumps too, although they are still my arch nemesis.

When I started to feel like slowing down on a run I started thinking about Small and the efforts he must have put in every day in an inhospitable foreign land. Here in my safe air conditioned gym I have no excuses.

Finished the day out with a three mile run at 9:40 pace, then one mile barefoot at 9:30. Just didn't want to stop today.

Thanks to SSG Small and his family.

47:04 as rx'd except the run was more like 900 meters... Awesome sweat angel afterward! :D

25/190/5'10"

47:04 as rx'd except the run was more like 900 meters... Awesome sweat angel afterward and a heart rate of 224! :D

25/190/5'10"

Wow. A workout worthy of SSG Small. I put his picture on my iPad during the wod. It definitely gave me that desire to push through every time I was tired and looked at it.

RIP SSG Marc Small. Our prayers are with your family. God give them strength.

RX'd 52:41
Burpee challenge day #11

59:08

57.06

rd 1 - ~18 mins
rd 2 - ~19 mins
rd 3 - ~20 mins

did row/runs at 4.45 pace, next time speed it up

2011-06-12: 50:44. Rnds 14:35,18:23,17:45. Sub 1.1 mile run, burpee/24"BJ combo for 50's.

71.04
lovin it!

Did this
3 rounds of
50 double unders
25 wallball shots
10 hspu
5 pull ups
400 m run
18.56

38:24, 50 SDHP w/ 1.5 pood Kb for the 1000m row. 90 degrees outside, this was a gut-check, thanks Marc Small, RIP.

Lost in filter...As Rx: 51:08.

30/M/6'3"/222lbs

As RX'd: 49:10

Outstanding workout. Completely throttled me.

Scaled and subbed, happy to be able to do burpees 3+ weeks after knee surgery; pumped to keep time under an hour given the elite CFers' times..

CFWU x 1 warmup, then

Three rounds for time of:

Row 1000 meters
40 (not 50) Burpees
40 Step Ups, 16" (not 50 Box jumps, 24" box)
Stat. bike 1 mile (not run 800 meters)

45:11

15 pullups to get to 25; they closed the gym. Going to make up another 15-25 pullups at home or over next couple of workouts.

R.I.P

As Rx'd: 48:02

M/34/6'0"/190

58:29
subbed kb sdhp for row.

18in box jump

62:11

Did puppy and it kicked my butt!

sub'd rows for 100 reps 45lb bar ben over rows
did 1/4 to 1/3 mile run (5 mailboxes down and back.

3rds 24:38

Row 500m, 3 rounds each for time:
1.52, 1.50, 1.53

Then...
B-ball, 2 hours, full court

Then...
Yoga, 1 hr

M/40/190

Did 2 rounds for time:
100 SDHP 53lb
50 Burpees
50 Box Jumps
100 DU's

49:39

I think the SDHP should have been more like 50 in hindsight. Live and learn.

18 inch box
62:11

Just finished As Rx'd 53'45'18 that wod was brutal I thought and thank you staff sgt small for your service and sacrifice to this nation

as Rx'd 1:00:53

58:22. Burpees definitely the hardest part.

RIP

49:01, as Rx.

Runs out the front door of the globo, mapped the route with runningahead.com. C2 rower damper setting of 4-6, 1k splits at about 4 min. Need to string together longer sets of box jumps, that was the slowest part.

57:30. Burpees were the killers

39:30 Rx'd

* burpees slow but unbroken
* first two rounds box jumps broken 20/15/10/5,
last round broken 20/15/15

2 rounds, 55.36 mins.
26.40 first round
28.57 second round.

* Day 68 of 100DBC.
* 10.55 km run wearing 8 lb bag: 56:07.

f / 176 cm / 64 kg

58 min as RX

Box jumps at this high were very hard for me.
But i am very happy that i could finish this WOD. :)

m/52/6'4"/215

45:53 asRx

RIP, brother.

Cut it in half - approx 39:00 (bad start on s/w)

3 RFT -
50x 45# SDHP
25x Burpees
25x 20" Bx Jumps
540m run (around the block)

First day back to the Mainsite after a few weeks of travel followed by 2.5 months of minor surgery recovery

48.14 Rxd

1 rd as Rx'd: 22:34

41:30 Rx

56 minutes, 21 seconds.

Hard workout.

As Rx'ed

46:53

Awesome workout, worthwhile cause.

RIP Small

Rx'd outside, hot & humid, noontime

54:53

rx'd

1000m row (damper 10, 8, 8)
50 burpees
50 box jumps, 24"
800 meter (treadmill, incline 4)

62:23

gonna feel it.

Subbed 3 rds of:
50 dus
25 wbs, 10lb ball
5 hspus, 2 abmats
5 pullups
400m run
19:42

as rx'd splitting burpees(25/25) with box jumps

54:15

good sweaty workout.

Rxd - 63:00

jt
As rx'd 54:39
cs

bt:
As rx'd 58:18

59:54 subbed 75# ohsq for box jumps (calf injury)

M/39/190/5-10

“Small”

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

When LTC and I saw this one and the times associated from the web page we both
said the same thing...
"This is going to suck!"

We planned to scale this WOD in half when we heard that the other folks had already done RXd at 0600 this morning. Well...can't punk out now,
rats!.

Thankfully we had a reliable benchmark with LT Corbin posting a time in the 53
min category, so we both figure aiming to break an hour is a good target.
Doing the pre-wod planning on splits I figured if the average split was about
4 1/2 min each segment, that would hit at 54 min. So that was the goal.

While walking over the conversation went something like this:

"So Dave, with a longer run and a row, that is two of your better strengths
there."
"Really?"
"Yes, as a guy who rowed 10k a day in Afghanistan and having run 800's in high
school on your MD State Championship relay, this are two good ones for you.
Heck if there were kettle bells and wall balls this would be your perfect
workout, but as it is, there are no DU and no PU, so to be honest, this could
be a really good day for you."
"Really?"
"Yes, and not to put too fine a point on this, but if you are ever going to
have a chance beat LT Corbin in a WOD, this might be your best chance?"
"Really?"
"Yes, the only time I ever beat LT Corbin is if it is something that is 40 min
or more with lots of PU and no big heavy weights, everything else he beats me
unless he is having a really bad day. Which can happen, but not that often.
So with two strengths of yours, no kryptonite issues and a long chipper,
brother you had better go hard because I doubt you will ever get a row, a long
run, a KB, and wall ball WOD in your lifetime. If you are ever going to have
a chance to beat LT Corbin, you had better make it today."
"Really?"
"Yes, enough of this 'I am running my own race' crap! Now is the time, either
get it done today, or go for a jog or something else because if you come in at
53:30, you are going beat yourself up for weeks, and I will probably have to
shoot you to put you out of your misery, and stop the whining. Dave...no
shit, you have got to give this all you have and I don't care if you can't
walk tomorrow, if you pull this off, you will earn, for one day, the moniker,
Super Dave."
"Really?"
"Yes, Really."

So with no warm up, off we went. The LTC was to go first but he deferred.
When I asked why,
"My HR is jacked to 107 and I am not even moving, the adrenaline is already
kicking in, I need to relax a little, you go first."
"Really Dave?"
"Really."

The LTC moved solidly through the first round with a 15:30 split.
The second rnd came in at a 18:30, which is 34:00.
The third and final round came in at 18.26. The final time of 52:26.

As the LTC lay sprawled out on the walkway after finishing the last 800, I
asked him how he felt.
The answer, "Near ..... (pant).....(pant).... Death!"
"Yes but how do you feel?"
"Like .... a...... winner..."
"Really? You look like you are going to throw up and piss yourself all at the
same time. Are you really sure?"
"Really."

And there you have it, how the LTC finally scored a great time and beat LT
Corbin. All it took, was all he had, and we would not have had it any other
way. Way to go "Super Dave".

CDR Splits
Row 1000 meters:4.07 at 62%/ 5.08 at 73%/ 4.47 at 75%
50 Burpees:3.19 at 73%/4.11 at 75%/ 4.00 at 79%
50 Box jumps, 24″ box (games standard, both feet on, stand up right, then I
would step down):
3.57 at 75%/3.40 at 78%/ 3.51 at 81%
Run 800 meters: 4.30 at 74%/ 4.33 at 78%/ 3.50 at 82%
= 49.58 at 75% HR
Cal = 1023

I served with Marc on my team. He was a great guy. Recovering from shoulder surgery so cannot do the workout, but I know many people suffered through it and thanks. Love u brother

54:36

Miss you brother.
Thanks to everyone for sweating on Marc's behalf.
If you feel alright tomorrow...try "DT".

2 rounds

500 Meter Run
30 Burpees
30 Box Jumps
1/2 Mile run
23:18
Great Workout

61:09 as RX'ed

Thank you for your sacrifice, Staff Sargeant Small.

M/30/178/88kg

That was a genuinely unpleasant WOD! The third round of burpees almost broke me. 3:30, 3:45 and 3:58 for the row splits but the burpees slowed down the overall time.

rx'd 46:20

4 small steps

47:58 (fooked!)

Amazing workout.
RIP

46:15 as Rx'd

31:15
1/2 everything...still recovering from strep
sdhp for row

52:27 Rx

Nothing "Small" about the staff sargeant's service & sacrifice or this WOD! Pulled a Lebron on this one: quit just before the end. :-))
2 rounds plus 1000 meter row on 3rd @ 45:15.
40/M/6'/180

m/39/192

as rx'd 58:00

M/65/183-"Small"
Three rounds (scaled to one) for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
38:58 (Temp 93 deg F)
In the words of Danny Glover-"I think I'm getting too old for this %$#@.

69:08, 39/M/213# as rx'd Buck Furpees, those things suck!! As always Hero WODs are the best!!

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters (treadmill at 4 incline)

WOW!! didn't expect the time to keep moving like that. completely whipped after this one. but as rx'd and feel good my time is competitive..

58:43

F/41/5'4"/117
46:53
-first round box jump was 24", second two rounds at 18".
-blister on right heel after, not sure why. Annoying.

55:05

m/39/5'11"/165
Retired Army 1SG
Clarksville, TN

Rx'd 48:50 my goal was under fifty pretty pumped about my time! m/19/6'2"/175

A legendary workout. I think with the unfortunate necessity for these HERO WODs, a new HERO needs to be born and that HERO will be LEGENDARY as this HERO is!

There are only two workouts that I've been a part of that had the overall suckage of this one and those are Murph(Lengendary) and Eva(Lengendary).

Without a rower I had to substitute SDHPs so that made it a little different, but the end result I'm sure was the same, total annihilation!

55:00

M/age 40/82 kg

Boxjumps 20 inch

Rx'd. 41:41

Killer workout

Late entry post from make-up 110613

55:06 Rx'd.

RIP

Had to sub SDHP for 100. Ugh. Did 2 rounds at work. 36:40. A doozy

46:25.

As rx'd except box jumps not quite 24"

M/34/5'4"/143lbs
As RX'd plus some
Accidentally ran 1000 meters instead of 800. Apparently I can't read.
50:13

M/34/145lbs/5'5"

As rx'd
53:41

54:13 as rx'd.

1/3 "small" with two 2 1/2 kg iron plates "all the way" C.F.T. style. Afterwards... protein shake at Cafe de la Unión, and a coffee-chat with my old generous one.

1/3 "small" with two 2 1/2 kg iron plates "all the way" C.F.T. style. Afterwards... protein shake at Cafe de la Unión, and a coffee-chat with my old generous one. 1/3 "small" with small plates C.F.T. Ç(Controlled Fatigue Training) style in 22:31

56:06 as Rx'd. Had to take it easy on coming down from box jumps due to lack of right ACL. I'm just thankful I can do this workout. God bless, Smalls

43:40
49:15
As rxd
Great wod
Toughest hero wod I think
Rip

Complete Mon:

1/2: 3 rds:
50 47# fat bar sdlhp
25 21" box (wall) jumps
25 burpees
800 meter run

29 mintues

Laura f/48/5'7/150

Did one set plus rowing and 3 burpees before quiting like a B

Been taking a break due to left shoulder soreness and overall fatigue...trying to get back into it

46:12 as rx'd.

M.37.175.5'10"

As rx'd
56:02

51:40 as rx'd (20"box)

51:27 rxd

Sick workout!

m/42/5'7"/150

As Rx'd

54:20

800 meter runs were walks - still can't run, but for a hero workout, trying to do as Rx'd any way I can.

Crazy tough for me. Sub'd row with SDHP , otherwise as Rx'd. 6'5" - 40 - M. Burpee's are my killler.

24 / M / 5'9" / 135lbs

Wow, I felt sick from the beginning and quit after one round. Bad times.

25:30

Crazy tough for me. Sub'd row with SDHP , otherwise as Rx'd. 6'5" - 40 - M. Burpee's are my killler. 1:15:24

SEMPER FI.

as rx'd
64:21
m/36/230

46:38 as rx'd
held a solid pace through all three rounds

1:30:05

1:35.09
Rx'd
Run outside in 101 degree heat in Arizona. Absolutely brutal. RIP Small, real hero.

as rx'd

1:13:15

56:16 as rx'd on 6/13
except did squating tuck jumps because no box over 12" was around thought that would be a little more comparable.

I am sooo...feeling it today!!

M/51/153/1-1-06

Scaled to 30 Burpees/30 Box Jumps

51:11

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

SGT Small, Amanda, thank you for your sacrifices. I hope our work brings you joy wherever you are.
45:20, RX

M/34/5'8"/175

48:17 Rx'd

"Small"
62:25 Rxed. Had to transition from track to weight room to do burpees and box jumps. Had to move my box around twice (with 2x 45# plates on it, it is how I make the box high enough) because a maintenance crew was working in the area.

49:05
As RX'd.
Did treadmill runs, so obviously it took my time down. Also, I PTed with my ROTC instructor before(cardio training).

39:30

Only time for two rounds - had to go to work

Rest in Peace Marc Small

Only time for one round - had to go to work
Modified/Scaled
Power cleans 65Lbs for row
Burpees
Kettlebell swings 20 kilos for box jumps
1 minute Speed bag / 1 minute Heavy bag work for run
12:48
WOD every other day>Working swing shift
Except weekends
“RIP” SSG Marc Small
“De oppresso liber”
M/53/6’/210

49 / 183

I was off today! I had nothing. I'm disappointed in myself. Sorry I couldn't give a better effort but it was my best for today.

subbed 1000m row for the run.
only got 2 rounds
49:40

55:50.20" box.

2 rds + row & 20 burpees in 58 min

"Small" - modified

Row 500 m
50 burpees
50 box jumps
run 400 m

TIME = 43:39

Great WOD!

46:18 rx'd

As rxd 50:05

68:33

subbed sdhp for row rest as rxed

m/52/158
100 sdlhp
50 16" bench jumps
50 burpees
run 1/2 mile
100sdlhps
50 16" bench jumps
34 burpees
run 1/2 mile
time =52 min RIP Sergeant Small! only did 2 rounds

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

De Oppresso Liber.

45:52 RX. Our box CrossFit Nittany is very new but has a member who knew Sgt. Small very well growing up so we had 20 people finishing their second HERO WOD (Murph was first one). Most of them had no business doing a WOD like this without scaling but every single one of them finished even if it took over an hour. RIP.

Back at it after a week off for a mission trip.

800M,25 Burpees,25 Box Jumps (24"), and 50 Sitting Lat Pulls (20#)
400M Last 2 Rounds - Everything else the same

36:23

first hero wod ever done, loved it
as rxd
54:01

f/42/5'2"/133

As rx'd
78:18

pretty much as rx'd (run was a bit shorter but had a hill)

1:04

59:26
As Rx'd

did 3 rounds of:
100 jump ropes
10 burpees

7:18

M/42/180

2 rounds:

39:38

My sympathies to the Small family. I'm sorry for your loss.

More better faster

m/26/6'/180

2 rounds 38:41 sub 18" bench (no box)
dnf round 3.

Been a slug and behind on work-outs so did this yesterday. Thought I'd pick one from the last couple of days. Saw this then saw the unit: 1/3 SFG(A). Couldn't pass or scale down, just sucked it up. Thought of SSG Small and the rest of the Desert Eagles. Completed it.

RIP.

Doc Keenan (1/3 SFG(A), 05-07)

"Pressure, Pursue, Punish"

Rx'd - 50:46

C-
44:54

48:56

rxd

run on treadmill

got a throbing headache at the beginning of round 3. nice WOD.

49:56

m/40/76/210

1000m rows for runs

2 rounds 36:50

41:44 @ home

53:04 rx

RIP SSgt Small

much love and respect to his fam

48:45, 23" box, step downs, runs in alley behind Firehouse

RIP soldier. Thank you for your brave service for our freedom. I will make a valiant effort to do this WOD in your honor....and from the looks of those times, I may be there a while!

58:12
Died on the third round!

RIP SSgt...Major...USMC here...as RX...45:00

1:20 15 sec
wow!
RIP Ssgt Small

55:56
20" Box
Brutal WOD in honor of a fallen comrade. RIP.

Scaled due to time constraints
3 rds
60 SDHP
25 24" box jumps
25 burpees
600 meter run

31:55

Goal was to break 30mins, oh well still a great workout!

M/45/6'4"/180

as rx'd

57:13

rip marc!

43:38 RX'd

WOD:
3rds:
1000m row
50 burpees
50 box jumps @24"
1000m run

46:37
hard one

WOD:
3rds:
1000m row
50 burpees
50 box jumps @24"
1000m run

46:37
hard one

45:33 as RX'd

Fear is only as deep as the mind allows.

I just wanted to say thanks to Staff SGT Small for his duty and honor that he gave for our country. I will never forget men like him who faced the lions and slayed them.

RIP my friend. God Bless.

44:38

As Rx'd.
53:11

Mrs. Miyagi
As Rx'd.
54:26

3 rds 500m row 25 burpees 25 30'' box jump 400m run

31:39

WOD #110 - Yeow. Was hoping I could do this whole thing Rx'ed, but after my time in the first round, I figured two rounds of Rx would suffice. Well done all you Rx'ers. That's some serious work!

Greg A.'s warmup (no pullups/dips, DB full-range work instead)
WOD Time - 1:01:22

M/42/5'11"/258

as rx'd.

2 rounds + rowing 49:15
transition ~ 10:05
to finish 18:47

78:07
or
68:02 without break

had to break up since gym was closing, took time to pack etc. finished outside

As rx´d

45:22

52:14

3 Rounds
1000m Row
50/30/10 Burpee
50/30/10 Box Jump 24"
1/2 mile Treadmill 1% Grade

55:51

06/17/2011

sub'd a machine for half mile:

77:41

As rxd, 48:49

m/37/5'9/177
Just did some DU to warmup since could really warmup on first round of rowing.
54:49
Row not bad overall. Around 2:00 min/500 pace.
Burpees-need to go faster. Mostly 10's then 7's+3's. Tried to do short break between 7+3.
BJ not bad. Good consistency. Sets of 10. Good use of hips.
Took 1/2 lap or so to recover on runs then pretty good job w/hips. Need better mid foot strike.
Lost count on last BJ round. Did at least 50. May have done 60-65. Last 20 unbroken so you know you can push harder!

RIP Staff Sergeant Small. God bless you.

WU
Small (25" step ups - Globo gym doesn't allow box jumps)
1:04:05
M/50/194#/72"

3 rounds:
25 SDHP, 35#
25 burpee
25 tuck jump
500m run

25:03
*stopped after 2 rounds because I was too tired to continue

2 rds: 37:43

up there with Murph...very tough

Coming off a back injury.

CFWU X 3

1 round:
25 SDHP, 45#
15 squat thrust
20 24" box jump
200M treadmill run

Finished up with mobility

77:02RX with a sprained ankle, that was awesome!

Couldn't make gym time... Did 45 min P90X yoga @home. Need more of that in the CF downtime!

CF day 52

79:37

1 hr 10 min 49 seconds as rx'd

probably the hardes wod I've ever done as rx'd

Crossfit coffs coast 42.59 rx'd was a good 1 :)

did for you RIP this one whupped my ass

When I complete any workout dedicated to the dedicated it is not an accomplishment, it's an honor. Thank you SSGT.

61:30
3RFT
sub 100 SDLHP 20k (part. 2x50)
50 burpees (part. 2x25)
50 box jumps 28" (part. 2x25)
t/m run 800m @ 3% 12.5kph
tough wod. aimed for 60 mins.

Spencer Munn from CrossFit Winston-Salem 41:31

58:20 min

59:29 easy pace d/t old injuries.

If you read this head on over to http://www.smallstepsinspeech.org/

or http://www.facebook.com/pages/Small-Steps-in-Speech/105259259526383

...and give his fiancee some support. If a mod reads this, please put a link in the post up top, and another one next time this workout comes up.

1 hour 17 seconds

46:19

M/24/215/6.4

41:40 Rx...Reppin that CF Winston-Salem

That was tough!

Subbed 100 SDLHP for row.

48:51mins

rx'd in 47:18 and first hero WOD done with outdoor run (vs. treadmill)...RIP, brother...I will keep hitting this WOD in your honor!

Argh.
"Small" as rx'd.
58:21, it was all going really well until round 3.

59:42

R.I.P. brother!

"In case of emergency take 18 Bravo's off chain"

6-16-11

100 45# sdhp for row
2 rds

35:20

58.11
100 sdhp's for rowing: last rd, cut in half reps except run

So since I didn't have rower I did:
3 rnds
run 1600 meters
50 burpees
50 box jumps
56:54

did only burpees and run

33:36

55:10-RX...I was white as a ghost afterwards...lol.

53:55 as rx'd

m/29y/5'10"/190lb

Looking forward to honoring your memory early tomorrow morning. RIP brother.

As Rxd: 50:20. Need to work my burpees and box jumps...

CFWUx1
17:24

Mitch: 17:00

RX 54:37

This was rough. I kept this site up with his pic to push harder through this. Rest in peace! Thank you for your service, to all of our fellow fallen ...you are the true heroes.