This is gonna be awesome!

Was it just me or did that deadlift look cake?!

Craig YES! this picture is epic too

Nice job on the thruster WOD Caleb~ he hit 235 at NE Regionals.

comment #4, do the "Badger" workout first, and then see if you can build muscle with 95# squat clean

Just did this WOD on Tuesday! It's a good one.

CrossFit isn't about building muscle, Pittski. It's about developing increased work capacity. If you're just looking to get big, CrossFit probably isn't for you.

90 reps of 95# Squat Cleans won't build muscle? Tell you what, do this workout as rx'd and lemme know how you feel in the morning. If you aren't burnt to hell I'll kiss your ass...

Crossfit HQ. Please re-post the picture of the Hero that the WOD is named after. Though pictures of athletes are always inspiring, I would like to put a face with the workout dedicated to their sacrifice. It is because of people like Chief Carter that we can train when we want, where we want, how we want, wearing what we want. Gone but not forgotten Chief Carter.

I agree with you T. CF HQ please listen to T's request. BTW, this WOD, 42:07, was rough on the old grip, a small sacrifice compared to our fallen heros.

Check the FAQ Hero WOD list for the picture. It is an older Hero WOD likely being repeated for the workout, no reason not to have some current Regionals action.

T and baqdraft57, every time a Hero WOD is repeated the title of the workout links back to the original post that has a photo and description of the Hero that is being honored. For example, click on where it says "Badger" and it will take you back to the post from 2007.

Nice workout, it will kick my ass but can't wait to try it.

One thing, the deadlift vid should be named sumo-deadlift...

That was too easy, Jake! Put some weight on the bar next time!

yvangt French Invictus Team

31/192lbs

29'30...

Scaled to:
65lb Squat clean
20 pull ups
800m run

40:08

RX 32:57

m/28/5'8/185

Nearly spewed

28/ f

30kg squat clean
30 rack pullups
800m run

38 mins dead

M/41/6"1/185

R'xd

35:00

M/41/6"1/185

R'xd

35:00

as RX 48:52
Nice one.

75 lbs clean
25 pullups
800 m run

38:45, nice one, my legs are very spent after the last three days

M/27/5'9"/215
Rx'd
31:41

36/f/105/5'

53:04. Long time, but AS RXD! God I love saying that. Had to break the squat cleans into 5s but I remember the last time I did a similar wod, I was doing them in sets of twos. I work out at a globo so no bouncing the plates off the floor but I guess that makes me stronger. Back breaker though. Hopefully I got on here early enough to start a sat am trend to get some girls to post your times!

Great workout.
A bit tired from Nancy yesterday.

33:20 as rx´d. The PU slowed me down. Squat cleans broken into 10´s and 5´s.

26:56
runs probably need to be faster (good luck with this)
cleans done in 5 sets of 6 (or 3 sets of 2)
good job

* Day 74 of 100DBC.
* Yesterday's WOD 110617, Clean and Jerk x 7: 95-115-135-135-135-145-145.
* 17.5 km run: 92:44.

47:38

last set of squat cleans were done 1 at a time...wow, weak.

Anyone know if josh everett is in the regionals? If so which one?

27:12

2 rounds
28:57

Squat cleans slowed me down.

33:58 (no bar available, subbed/scaled 35# DBs)

38:38 as RX'd.

Legs are demolished, Squat Cleans killed me, the run wasn't easy, either.

Fair winds, and following seas, Soldier. Thank you for your Sacrifice.

Agreed, the pics are great but for a hero
WOD it would be fitting to see the pix of
our brothers who we are honoring.

As Rx'd with strict pull-ups @ 41:13

M/30/176

29:45
Treadmill runs. I should have pushed a lot harder than I did the last round.

32:03 as rx'd

Had to sub 800 m row for the run, which really sucked because of all the additional pulling. Still a great WOD..
--35m 20s

m/43/7/183
cfwu x 3
as rx'd
32:48
ran halfs on a treadmill varying speed from 9.0-10.0
Grip was gone after second round of cleans; had to break up the pull ups after that.

25:30 RX

38.37
As rx'd
Hard work but not as bad as small?

30:18, as rx'd, broke up the cleans too much though.

That guy was 100% right! This wod isn't building muscle. "Badger" will build and test your heart! 3..2..1..
as rx'd, 15:00. oh crap wait that was warm-up!

44:24

I noticed that the guy in the picture is wearing a lifting belt. What were the rules for equipment in the regionals and crossfit open? Obviously, belts were allowed. Could people wear squat briefs or even a squat suit too? In some cases such equipment can make a big difference. I'm not criticizing, I would just like to know what the rules are.

as rx'd - 31:34

Rd 1 / Rd 2 / Rd 3
SqClean - 10,10,10 10,10,10 10,10,10
Pullups - 15,15 15,15 15, 8, 7

All 800m were on the treadmill (8.0 MPH)

41:30. I'm new to Crossfit. Is a "kipping pullup" the standard pullup used in the WOD's?

41:30. I'm new to crossfit. Is a "kipping pullup" the standard pullup for the WOD's?

41:30 and biked 3200 instead of run 800. I'm new to crossfit. Is a "kipping" pullup the standard pullup for a WOD?

42:16 (Power clean)

27:09 w/ 20- 111# squat cleans
runs on treadmill at 2% grade

M/38/5'9"/205

75lb Squat Clean 20reps
20 pull ups (jumping)
400 meters

22:36 for 2rnds

Looking forward to day when I can Rx!

38:51 rowed 800.

@ #43 yes kipping is the standard unless specified however lots of kipping can end up with shoulder issues if you're new to them so keep that in mind.

40:46, 65 lb squat cleans, pull ups with band and run...had to walk at times, still working on POSE running technique and "unused" muscles

Scaled/modified this wod to fit my time restraints.

3 RFT of:
15 squat cleans, 55#
15 pull ups
4 minutes of jump rope (mix of high knees and double uners)

I don't know my overall time, but it went pretty quick. All sets were unbroken.

M/31/6'2"/212

27:22 as Rx'd.
(runs on treadmill)

26:54, 65#

last time I did this I used 55# and had to use a band for pullups, and it took me 36 min. Crossfit works.

30'24

runs on tread struggled with grips on third round. Hands became too sweaty also added 15lbs to pullups

33/m/5'9/183

30:47 That chops 10 percent off last time, but I just missed that 30 minute goal!

Give 'em Hell in those Regionals, folks!!

As rx'd:
36:29.

Through two rounds at about 21 min. Last round was a sh*t show.

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Squat clean 65lbs x 5-5 85lbs x 3-3 95lbs x 2-2
Jog 400M

As rx’d: 35:41 PR
Foam roll after
Compared to 090704: 43:15 PR

27:32 (8:03,9:39,9:49)

No warm up, runs outside down and back and sloooow. rest a few mins

Rows:95x6-135x8-165x8-185x6-215x6
+Ring PushUps:15-15-12-12-12

Did a few C&J since I skipped yesterday:185-185-215-215-215-265F,F,F (failed clean, PR attempt)

Back Ex x 25

M/40/190

I broke.

2 rounds at 37:40 as RX.

Broke my arm a couple of weeks ago doing muscle-ups.

So I did this with one arm.

Scaled to:
3 rounds:
50lb dumbbell squat cleans x20
20 one-armed supine pull-ups x20
800meter run
34:07

M/23/6'0"/180

29:32 as rx'd

Vacation WoD at Sanibel beach:
100m swim/50 push-ups
100m swim/ 50 sit-ups
100m swim/ 50 squats
100m swim 50 burpees
100m swim/100m walking lunge

28.40

Subbed hang squat cleans, run on the treadmill.
~34 minutes

Geovanna 55 seconds less with 35# bar and assisted PUs.

Really tough keeping a grip on the crappy globo gym pullup bar.

43:50 Rx. 106 degrees for the run. Victory Firehouse - Crossfit Iraq.

as Rx 33:20 Ouch

12:48. Only did 2 rounds of "half Badger", also rowed 500 sub for run. Just trying to start back nice and slow and eliminate injuries after almost a month off.

35:10 as rx'd. Cleans broken down to 10s,7s and 5s.

First time doing crossfit! 12:43 kind of sad trying not to throw up haha. Gonna stick with it.

Question though... I have been workin out for strength and power and I power lift. How can I incorperate crossfit into my routine

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Time: 27:19

M/51/153/1-1-06

Traveling, visiting Grampbingo for his 80th birthday. No facilities.

90M Hill Sprints x 10

57:31 at home running 1k each round vs
57:37 as rx'd. bad calf cramps on runs 12/20/07.

3 rds: 3 mins jump rope, 1 min rest warm up.

6 seconds better! not bad considering i ran farther this time. m/54/169

50m as rx'd.

41/m/185

read it wrong...still a good wod

95lb thrusters 30 reps
pullups 30 reps
run 800 m

23:58

Modified to expedite, no warmup
50x 95 lb cleans
1mile run (up/down trail)
50x pullups
20:55
Did Nancy earlier today
last time:

As rx'd, 36:28
AM, garage, no breakfast

27:03 as rxd

34:58
as rx'd
SC took forever.
O

day 2 back
scaled to
95 SQCL X 15
PU's X 15
row 500

2608

38:46 Rest in Peace, Chief

40M/5'10"/170#

W/U: BP, 2x5 at 165-185-205.

As Rx: 28:41.

C/D: foam roll of low back.

New PR by 9:52. Runs on outside road course (81F, 47% humidity, wearing VFF). Felt like I kept a good pace on the squat cleans and pull-ups, but the runs were painfully slow.

Done in your honor, Navy Chief Petty Office Carter. RIP.

Mr. Bean is ripped!

M 54 6'2" 190
As RXd
28:55

what is on his wrist?

back spasm in round one so scaled the squat clean to 20kg for the rest...subbed jumping pull ups...36:26
I'm still learning crossfit and loving it

65lbs on sc
Bands on pull ups
Runs on treadmill
All three rounds in 36:12

three rounds was pretty hard. 32:41

51/m/143
75# cleans
29:25

M/30/5'7"/160

39:39 as Rx'd

Thank you CrossFit

38:47 as Rx.

Runs done upstairs on the treadmill @ 7.5. Was at ~22 minutes at the end of round 2, wheels just fell off for that third round.

39:27 as EX'ed

As RX'd... 31:11

Destructive! Sets of five by the last one. Pullups - you are my bitch lover.

24:44 @ home

I can only do 4 pull ups! How do I scale that?

23:50; 800 meters was done on the rowing machine but otherwise as RX'ed. I feel like I killed that.

first WOD back after the flu
32.20 rxd

42/m/176cm/73kg

3 rft
95 pound Squat clean, 30 reps
30 Pull-ups
Row 800 meters

28:49

Last time I gave up after round one. this time I was fully carbo loaded after one week of zoneless rock climbing vacation.

SC: 18/7/5-12/8/6/4-12/8/6/4
PU: 20/10-15/10/5-18/12
Row: 3:30-3:34-3:27

Ran a Fathers Day 5k this morning...not really sure why since I'm not a huge fan of running. 19:45 was my time, then about 20min later.

Badger as Rx'd: 31:20

Needless to say the runs were significantly slower than they might would have been.

NEVER QUIT!!

thank you @52 david r.

m/33/143

rx'd
33 flat

Nice work Caleb! awesome athlete/coach!

as rx'd @ home

37:31 (pr)

1 rnd 18:07

no idea, felt very light headed.

2011-06-19: 35:35. Rnds@9:55,11:56,13:44.

85lb squat clean treadmill on 1% incline
36:05

Day seven of CF for me. M/32/195. Cardio is my weak link. 41:08 Rx'd. Tried to pace myself and then push it. The result r1 12:18, r2 16:20, r3 12:30. Lesson learned. Three 13 min rounds would have saved 2 min and might have been easier. Hoping to improve through faster runs...

29:21
as rx'd but with 100 lbs(i have a weird weight set), all dead hang pullups, this is the closest I have come to puking during a workout.

5'7/22/155

Too much scotch last night
Form on cleans was good

45.56

I have been doing Crossfit for a little over a year now, and I have never hated a WOD so much. And I promised myself I would leave a dirty comment as soon as I finished. It officially kicked my ass, You guys Win. Keep up the good work. 41:45

2 mile run
14:30
then
2 Rounds
15 95# Cleans
15 Dips
10 Pull Ups
5:26
Good Workout.

39.15 @FP

PR=37.18

25:31 Rx'd

* Runs were slow... HOT

1:31:30

37:27, too slow on the Squat Cleans
32 yo / 5'9" / 185

39:51 as rx'd

as rx'd 39:00 minutes. Not able to walk today

M/43/5'11"/185

1 round

20 95# squat cleans
20 push-ups
800m run

8:15

did 20 95# squat cleans every rep from ground
did 20 pullups all dead hang except last 13 which were spotted

ran 9 mailboxes down and back(at least 800 probable a little over)

3 rds 34:11 kicked my butt!

m/26/6'/182
3 miles 21:00 then

1 rd
20 95 lb squat clean
10 65 lb squat cleans
30 pullups
800m
2nd and 3rd rounds
30 65 lb squat cleans
30 pull ups
800m

49:54

40k + pumpbar. took it easy cuz of cold. should be sub 30 next time!!

36:40

CFWUx3 (no pullups)
BWU

26:05 one round only because of time.

Ernest 40/M/61"/167lbs.

as rx'd. This workout will humble you. dont have a time, couldnt see the clock straight when i finished.

I <3 crossfit.

m/19&29/150

42:09 rx'd

HRHS CROSSFIT SUPER-TEAM

Scaled to power cleans.

33:42

Did this one in the heat and humidity of a heat advisory and it showed.

3 rounds for time
75 lb squat clean (cut reps to 15)
30 assisted pullups
run 800 meters
23:07

M/33/6'3"/200

Subbed 30 Burpees for 30 Sq Cln... I'm on vacation!

28:35

M/34/5'4"/143lbs
As RX'd
30:20 PR

3rds mod cfwu

3 rds of:
95# squat cleans 20 reps
30 pull-ups
800m run

38:30

as rx'd 55:49

as rx'd 55:49

Did this Mon. 6/20. Subbed power cleans for squat cleans to go easy on right leg rehab; same with 1000m row sub for run. Felt all the sugar & extra days off this weekend...

w/u - static neck-shoulder, cfwu x 1 (10's), bar dislocates, 45-65-85 x 5 power cleans, 10 pullups, 200 m row

w/o - 41:05 for 3 rounds of 95# power clean, 30 reps; pullups, 30 reps; 1000m row

c/d - short walk with dog.

On the bright side, used my new GymBoss & think I may be attempting more Rx weights, so though times may suck for a while, it'll be a good fitness challenge.

m/40/76/210

2rds w/ 1000m rows

24:00

As rx'd: 38:04

Rx'd 39:46.

Rx 25:27

M/26/190/6'

First time doing Badger...runs were closer to 900m

27:58 pr

more power clean than squat clean

left knee giving me some pain

That was a tough one for me. Fathers day was a cheat day for me with nutrition and so I felt the food hangover. Cheat days are becoming more and more unappealing.

Anyways,
M/36/6'4"/213#
as rx'd 39:56
Just squeaked under 40:00

That was a fun one though. And by fun, I mean miserable.

As Rx'd: 45:54

45lb squat cleans

33:42

M/40/82 kg/179 cm

Rx: 32:35

Killer workout

C-
26:11

38:27. Hard one.

m/178cm/87kg/35y
41:28

I stopped timing after an hour. Probably around 1:15. And that was with assisted (Gravitron, subtracting 1/2 my bodyweight) pull-ups and switching to 75 lb. for the last 1/2 set of cleans (my hands were losing their grip). I need some serious work on pull-ups.

Didn't record a time because I did it at DSU and stopped a couple times to talk to people once for about 20 minutes...it was a good workout

Very Tough
Round 1 20 Squat Cleans, 20 Pull-Ups, and 400M
Round 2 20 Squat Cleans, 20 Pull-Ups, and 400M
Round 3 10 Squat Cleans, 10 Pull-Ups, and 400M

27:16

Joni 2 Rounds + 400M

Please don't forget where this hero WOD get's its name:

SEAL chief killed in Iraq, Navy says
Staff writer
Posted : Friday Dec 14, 2007 12:03:13 EST

A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release.

Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.

Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.

In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.

He received his current assignment in July 2006. Carter was selected for chief earlier this year.

“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”

In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.

“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”

Carter is survived by his father, mother, three brothers and four sisters.

Rx'd 28:23 in noontime heat outside. Drank night before, wrong workout to be dehydrated.

Rx'd

28:44

27:50 rx

Second round of squat cleans went crazy and did 10" power" had to start over..... What a dummy :) low. PPo2 got me!!

Ill allways rember you Chief!

as rxd
35:46

26:24
2 rounds
45k sq cln x 30
30 pull ups
800m t/m run
squats and pull ups partitioned in 10's

CFWU mod'd x 3; K2Es, HSPUs,

Scaled:
#75 and the "squat" part was very ...ish
20 Pullups/rd
800m run

38:58

As rx'd

38:21

Hot, humid and sweating like a pig!

Thanks to boscoh for doing this with me, might of stopped after rd 2 if she wasn't there!

Scaled/modified to fit my time restraints
3 rounds for time of:
95 pound Power cleans, 15 reps
15 Pull-ups
1 minute speed bag then 1 minute heavy bag
16:30
WOD every other day>Working swing shift, except weekends

40:01 rx

horrible, have been feeling like caca poo poo for almost an hour now

55lb squat clean 35:26

as Rx'd:

39:36

You know you're doing good when you're blinded by sweat in the second round. Really felt the efficiency of the clean movement improving as I got deep into the workout. Nice. Then struggled just to keep moving in the runs. Pretty torturous.

did this Monday
85# cleans
Only 1 round 14:38 at 7000' elevation (Colo. Springs)

25:29

I did power cleans. Did heavy squats yesterday.

36:00 as Rx'd

I did this on 6/18/2011 instead and almost met Pukie...

800m run
30 Pull ups
30 Toes-to-bar
800m run
30 Wall Ball #20 ball to 9 ft.
30 Burpees
30 Squats w/ 2x30 lb. DBs
100ft Walking lunge w/ #45 sack
200m swim (100 Free, 100 IM - could hardly get arms all the way out of the water on the Fly lap of the IM - ouch!)

Elapsed time: 32:55

M/39/191/5'11"

SCALED TO 65LB CLEAN AND SQUAT x 30
PULLUPS x 30
800M

GREAT WORKOUT!
37:20

Holly - 54:11 (22.5kg, press ups)

50 / 184

Power cleans not squat cleans
Half the number of reps
500m row in place of 800m run

19:08

abt. 49:00

36.36
row 1000m instead of run 800m

2 rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Time 29:25

102 degree temp

M/33/5'9"/155

Did this over the weekend.

As rx'd

43:31

RIP Badger

Another RX'd workout, but my time sucked 56:32! This workout wasn't about me, it for for "Badger"
Gone but not forgotten!

Semper Fi,

Chris Dogg

32 yom, 190 lbs

39:41 as rx'd

36:31 last time

39:00 rx'd

m/178cm/88kg/35y
41:25

33:46

32:50

WU
Badger
41:38 (ran outside)
M/50/194#/72"

M/51/153/1-1-06

Done 6/26

Power cleans (knees nudgy today). 2 rounds.

27:11

Jesus Marimba that was hard! I was hung over from a great party last night and I have a broken finger. I did two rounds as Rx'd.

25:34

M/55/145/5'8"

as rxd 35:17

previous 40:37

M/175/5'7"/31

as rx'd 41:30

m/37/5'9/178
CFWU-2. At Triangle. Shortcut. Lots to do at office before vacation. Pushups instead of PU 2nd. Superman.
36:32
Terrible time. Disapp w/how I felt on sq cleans. Hips & hip flexors still burn quite a bit. More on heels, tighter back help?? Think shrug was pretty good. Hips not quite so bad when butt was lower coming off of floor. Elbows need to stay up in rack position. Pace on runs pretty bad.
7/4/09: 32:30. At Clubworx so not true 800's.

scaled
Squat Cleans, 30 reps, 80lb rds 1 &2, rd3 75x10 65x20
30 pu's
run 800m

47:35

Really tough wod!!

rx'd:

38:00

all squat cleans and pullups were broken into sets of 10...

Hell of a workout. God Bless Badger and his family.

33:55 Run on treadmill so transition cost a little time, otherwise RX'd

As Rx ~42:00 not used to the heat yet.

M/59/170

52:04 with no runs, pullup rounds 10-10-8 with rest jumping.

39:42

WOD: 1
Me: 0

That was very tough.

2 sets

28:11

25:58

Missed.

Mrs. Miyagi
65# squat clean. Rest as Rx'd.
34:20 (PR)

The cleans were horrible,something to work on.

35:05

M/25/6.4/215

17:45

Only 2 rounds - shoulder still recovering

Pack:
Complete three rounds for time of:

55 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

only 2 rounds

31:45

25:40 as rx'd on july 6th. barefoot run on treadmill.

50/m/190

In memory of CPO Mark Carter
1st rd run on street, asphalt/decline killed knee. Nxt 2 on treadmill. As rx'd 42:50

Scaled to 75#
50:26

6/20
warm-up:
pull-ups - 3x5
squats - 3x10
crunches - 3x45
push-ups - 3x10
back extensions - 3x15
wod:
run - 4.02; 3.58; 4.22
time - 35.09.70 (10.26; 22.24)
notes: used 65lbs for squat cleans.

48.28 rx'd

As RXd (runs probably were 500m though)

36:40

I was dreading the squat cleans, but I think that we have been practicing them so much that they were much easier than expected!

CFWUx1
35:48

As rx'd, 29:04.

Well that was brutal. This didn't seem so bad coming in - I mean, it's ONLY 3 rounds, right? Paced it out pretty well at the beginning - but squat cleans started to add up. Did them 15-15 / 10-10-10 / 10-5-5-5-5. Pull-ups were not as bad, did them 15-15 / 10-10-10 / 10-10-10. I took the runs at a pace (~4:00) that was comfortably slow in round 1, just plain slow in round 2...and in round 3, well I haven't felt that bad running since I did Murph with the vest last Memorial Day. On the bright side, I got in sub-30, which was my goal - and the hamstring actually felt pretty good during the runs.

filter, 29:04

2 rds as RX'd
last rd 15 sc, 10 pullup, 400 m run
31:32

36:06 rx'd strict pull ups due to hand tears.
31/5ft7/150lbs. Only been doing crossfit on my own since march.