This one certainly looks to be fun!

RIP Lieutenant White. Thank you for everything you did for this country

rip mam.. we got the watch!!!

How many towel pullups should one do to replace the rope climb?

What can you substitute for rope climbs?

Is there any move I can sub for the rope climbs

Any other subs for a rope climb other than towel pull ups? I can do that, but am interested in mixing it up too.

Read about Lieutenant White as she was from our area here in NE Ohio. Thanks for your service and your family and freinds I'm sure are very proud of you!
I usually follow CF Endurance S&C, but will sub this in tomorrow in honor of her.

RIP Ma'am. You will nit be forgotten. Your sacrifice was the ultimate one, and now your name will be forever a part of our memories.

R.I.P Ma'am.....Thank you for your service.

I am glad to see WODs now named after our female hereoes as well! RIP Lt. White, your sacrifice to this country will never be forgotten.

RIP, Lt. White.
RLTW

RIP, we will carry the fight.

RIP, we will carry the fight.

Substitute for Rope Climbs click here
http://www.crossfit.com/cf-info/faq.html#Substitutions0

Demo of towel Pull-ups: go to left hand side of main page and click on Exercises and Demos, scroll to towel pull-ups under CrossFit exercises, watch video

RIP LT.White

a female hero WOD. situation sucks, but long overdue. RIP LT White

RIP Warrior

i can't say i agree with the substitute.

having done rope climbs, i don't believe that 3 ascents on a 15' rope is equivalent to 45 pull-ups....

a 1:1 ratio or 2:1 at most seems more fitting.

To your family I am sorry to hear of your loss. She was and will allway be a hero.

R I P SISTER.

With veteran's day quickly approaching I think it would be appropiate if the rest of the WOD'S for the week, were "heros" workouts.... Anybody else feel this way?

Lt. White thank you for your service to our country, R.I.P., We will carry on the fight for you!!

Six or so years ago I snuck in the side door of CrossFit.com and started to work on my fitness. At some point I did my first "Hero" workout. I'm afraid I don't remember which one. I'm also afraid that I didn't really get the whole "Hero" idea for a bit, but I put my head down, read everything the CrossFit OG's wrote, and it clicked. I've since written a bit on why we do our "Hero" workouts, and what it means to honor them in the doing.

Along the way there were calls for HQ to recognize someone from this or that group, and once or twice a year someone would not only request a "Hero" WOD named for a woman, but would excoriate CrossFit for not yet having named one. I remember thinking how odd that seemed, seeing as each one of the "Heroes" died for the honor. Just seemed...I dunno...wrong to ask for ANY other "Hero", you know? It seemed it was only going to be a matter of time, anyway.

And here we are. Yet another "Hero", this one our first woman. It's telling...did you notice?...that our "Hero" is "White", not Ashley. An equal in all ways to our other "Heroes" including in name. Well played. Appropriate since she apparently lived, worked, and died as did all the others, in the service of her colleagues and her country. Equal.

The pain is the same, too. The pit in the stomach when I read the new story. The ache that creeps into my heart when I read "is survived by". The same. The dread I'll feel as I change into my gear and enter the gym, ready to suffer, unwilling to submit, the same. Not different because "White" is the first CrossFit "Hero" named for a woman. My guess that Lt. White did CF, and that this is exactly how she would wish it to be.

I confess that I did hope that I would never see this workout, or write this post. But that, too, is the same. I always hope that each new "Hero" will be our last. Alas...

With a heavy heart, and with humble thanks, we greet our newest "Hero", "White". 3-2-1...

Thoughts in the filter...

Thank you, Lt. White, for your sacrifice. No amount of WOD's and thank you's can ever make up for what you've given us, but it's all we can do. When I do this WOD, I will think of you and your family too. You are in our hearts.

RIP LT White. Members of CST Class 01-12 will be doing this in your honor tomorrow evening here at Bragg... Never forgotten.

Thank you for sharing her story.... May she rest in pease...

Rest in peace Lieutenant. It is our turn to watch over you.

RIP, thank you for your service... GODSPEED to the family.

I have been slowing add some crossfit skills back into my workouts....and I couldn't agree with this workout more for such an amazing woman, who did a job she loved & cared about to make the world a better place. Not a day goes by that I don't think of you as I make the drive down 224...Miss you Ash. Rest in Peace.

Thankyou for your courage and for your service,you'll not be forgotten!

Just started crossfit a month ago and my mind is getting to the point where I don't feel sorry for me anymore. During this week of Veteran's Day, my pain will be offered up to Lieutenant White tomorrow. Bring it.

Is this to be our first female hero WOD?

R.I.P. Soldier. Thoughts to your family...
Will hit this one hard tomorrow...

Stationed at Seymour Johnson in goldsboro and we heard of her unfortunate casualty recently. Will hit this WOD hard...

I agree with Marty from comment #17, 45 towel pull ups every round? that's 225 total. seems a little much. i understand there is no real equivalent sub, but still....ouch.

R.I.P. Lieutenant White, and thank you for your service and dedication.

i believe this is the first female hero wod in crossfit history. something about that touched me in a different way. honored to have done this workout in her memory.

note to self: toes 2 bar are hard after rope climbs and running is tough after overhead lunging.

Rest in peace Lt White. May you rest in the hands of God. Thank you for giving us freedom.

#17 Marty
I totally agree with you on towel PU...

Towel PU vs Rope climb.
I think to compare the two and find out how many towel PU you need to do to sub for rope climb, you have to loook at it this way:

1. How many times are you pulling your body up on a 15ft rope? for me, it's 6-7 times on average (I'M 6ft tall). For shorter ppl or ppl with shorter arms and legs, it could be 7-8 times;

2. Towel PU are arms only, vs rope climb with arms and legs, so it's not the same dynamics, where load is distributed on all four limbs; and

3. on a rope climb, you release the rope with your hands a fraction of a second each time you reach up, which gives your hands a micro break for a fraction of a second as well. Not much, you say? I say enough to make a bit of a difference. On towel PU, your hands are under constant load, so your hands are gonna fatigue quicker.

To me, 15 Towel PU (arms only) for a 15ft rope climb is overkill. I used to do 7 towel PU before; now I have a rope in my basement (7.5ft ceiling). I still do 7 rope PU/rope climb.

So for all of you guys out there doing towel PU, I say find out how many times it takes you to get up a 15ft rope, and that's your count for towel PU...Cheers

Fair winds and following seas on your journey warrior!

RIP and thank you and your family for your dedicated service! I agree...the rest of this weeks workouts should be hero workouts

Thank you for remembering our female warriors

An unbelievable woman- thank you Ashley for your service.

Godspeed Ashley, and may your family stay strong through this tragedy knowing you made the ultimate sacrifice for our freedom, safety and way of life.

On that note, my wife is in Kandahar right now. I pray for her every day...

A good friend once said, and seems oddly appropriate today, "At ease, Lt. "

Thank you Lt White for your service and sacrifice. Thank you White family for giving to this grateful nation the gift of your daughter. We will never forget her or those like her who die almost every day for us.

Take her into your care Lord.

@34 -- lots of good insights in your post about the differences between rope climbs and towel pulls. I agree with your conclusion; I also usually sub 7 towel pulls per rope climb.

RIP. regardless of rank or unit, she put her life on the line for others. my thoughts and prayers go out to the family and friends of Lt. White

Rest in peace Lou.

From one LT to another, Godspeed.

#42...good question

Lest we Forget...

How about using jumping towel PUs in a 1 PU:1 foot ratio. This will engage the legs in a similar way to a rope climb and avoid a ridiculous number of strict PUs.

@42..were the rangers CrossFitters or have a family member or friend they were close to that CrossFit? RIP Lt. White..thank you for your service and the ultimate sacrifice.

@42,
To celebrate Lt. White made is not to ignore the Sacrifice of the rangers she was attached to. We have workouts for plenty of Heros who laid down their lives along with other Marines, Soldiers and Sailors but are recognized individually. I think it's obvious that Lt. White is unique as the first female to be remembered with a Hero WOD, but she, like her male counterparts, also distinguished herself in her life through her commitment to self-improvement, specifically through physical fitness. She and the rangers she served with are deserving of this honor, and we will all wait for the opportunity to likewise honor them through physical trial.

I have a full day of surf passages planned tomorrow, but will make time to slay this beast.

Fair winds and following seas Lt. White.

#20. I agree. Hero WOD's up to and including Veterans day.

RIP Lt White
RLTW

Thank you for your service. RIP. God Bless.

I had the privledge of serving with 1LT White's husband some time ago.

Truly a family of great Americans. My heart goes out to you Jason.

- CPT Leach

RIP soldier..............we will carry the fight from here............You did good!

@42...This is about the sacrifice of Lt. White. Its a very new concept having a female out on a target with SOF forces. What she accomplished was ground breaking. Giving her a Hero WOD doesn't lessen the sacrifice of any other individuals that lost their lives that night. FYI..the R in Ranger should be capitolized.

RLTW!

sub'd row for run
35:22

19:23

sub'd strict pullup (10)for rope
toe to bar
45 lbs lunges
sub'd 100 single unders for run

no rope and FOB is covered in these big river rocks that break your ankles.

m/43/5'6"/150

as rx'd 29:58

People please reserve your Q/A's for this fallen hero and use the page to show some respect and perhaps a prayer for the family. GOOGLE was invented for those of you who can't use the internet to its fullest. Go research questions you may have about any WOD, Sub or movement and you will get an answer instantly instead of filtering the page Q/A about the workout. Show respect please.

m/46/185

subbed 12 towel pullups for 3 ascents

23:16

rx 19:14

RIP Lieutenant White. God Bless you and your family.

yes this page is for respect, but to discourage people from asking questions on the comment section is not what our community is about. Welcome them in. Im sure thats what many of our Fallen Heros would have wanted anyway.

Sub row for run
25:47

M/44/5'11"/195

5 rounds

10 Toes to bar
21 Walking lunges with 45# plate held overhead
400m run

22:58

42/m/176cm/72kg

As rx'd

26:44

Used a 45 pound kettlebell instead of a plate.

Lt. White was an amazing woman. She was my wifes best friend and a serious pt stud. When you do this wod give it your all, because that is exactly what she would have done.

Lt. White was an amazing woman. She was my wifes best friend and a serious pt stud. When you do this wod give it your all, because that is exactly what she would have done.

Rx'd - 23:52

29:50, subbing towel pull-ups 5:1. Great workout! RIP White!

RIP LT

21:15 rx'd

Saw a discussion dearlier about how women should not be in SPECOPS units. I'm not SPECOPS but am currently serving, so I've learned a bit about Afghan culture. It is a cultural taboo for men to talk to women they are not related to in Afghanistan, and they certainly cannot search them without causing grave offense to the Afghan people. This is especially true in the more conservative areas outside the urban zones. It's the whole winning hearts and minds counter-insurgency thing and we cannot make a lasting difference without these brave women that volunteer for this hazardous duty. RIP LT.

Have been doing the workouts on my own...joining a crossfit gym today...see how it goes!!! hopefully it pushes me to another level.

Is it 21 lunges per leg, per round (i.e. 42 steps total) or 21 steps total per round (i.e. 10 on one leg, 11 on the other)?

38:30

Sorry 67...I meant 76.

RIP LT. I didn't know you, but you have given up everything for us. Will hit this hard tonight in your honor.

+1 to this being hero WOD week.

"I am always humbled in the presence of warriors."

CAPT Van Hooser

Comment 65 - about the Q & A being disrespectuful.. I completely disagree. This is a venue to discuss I would dare say either the workout and all its intricacies as well as, if you would like to, the hero and all that that encompasses. To say that people who are posting questions about the specifics for doing the WOD is being disrespectful, doesn't make any sense to me at all. The fact that people are taking time out of their lives, to specifically think about and remember someone as well as using that person as a point of reference in a positive way is 100% respectful and the fact that they would want to "get it right" so they are asking about how to do some aspect of the workout, IS Resectful.

23:37 as Rx'd
My thoughts and prayers are with the White family. I pray this fighting will end soon.

First Lt. at 24, wow.
She had a bright future ahead of her. It ended way to soon.

Remembering someone is a small thing to do. It's illuminating how it reflects other aspects of our life and attitude. It is good for us to remember. That it inspires us to excellence is yet another gift of their lives and sacrifice.

19:18, no rope climbs because towel pullups are NOT A GOOD SUB for that movement IMHO. Simply put, nothing compares to climbing a rope, and I dont have one.

RIP Lt. White.

Ashley always crushed her cross fit workouts and today I have challenged my lacrosse team to complete this work out. I know they will bust it our like she always did! RIP Ash

RIP Soldier. Our prayers to your family.

The Hero WODs are an excellent example of the mindset of (most) in Crossfit. Respect for oneself and others. Giving recognition to the fallen brave with the only sacrifice we can....our sweat and pain.

re: dugmn - thank you for the insight on the importance of allowing our female soldiers into SPECOPS. That was some information I was not aware of.
Lt. White, words can never convey the appreciation for your scrifice...I have no doubts you served your country well. Peace be with your soul. Your husband and family sacrificed also, & may God bless them and keep them in peace.
sigh....3-2-1

Another Hero has been lost so that we can have another guardian angel in heaven. Lt. White will be in my thoughts and I will complete this WOD after my Rest Day from my month of Hero WOD's to honor all of my feloow Veteran's. So far I have completed; "TheSeven", "Griff", "Weaver", "Severin", "Stephen", and "DT". I will with great honor add "White" to the list 3-2-1 Goooo...

19:07

40M/5'10"/174#

W/U: erg row, 30 cal; DL, 305x5 - 345x3 - 380x1.

Sub rope pull for climb: 22:22.

C/D: foam roll.

Runs on outside road course (41F, 86% humidity, wearing VFF). 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, three times each round.

Second go at an early morning workout. Hitting those DLs moments after crawling out of bed was tough. Usually that would be light weight for me, but it felt heavy this morning. Kept a nice steady pace on the workout. Probably would have been able to push the runs faster, if I did this at my normal time.

Done in your honor, Lt. White. RIP.

33:58 as rx'd.

M/27/5'11"/190

Sub'd 3 x 8 pull ups for rope climbs

36:30
*My pull up endurance is terrible, I'm always down around 2 reps in succession after the first round. Any help/hints?

Subbed 20 towel pullups for rope climb
All else as rx'd

43:50

Jeff @ 2.0
19:45
TTB unbroken
Lunges unbroken

Tough WOD. 40 degrees outside, made climbing that rope a b****!
Had to take a DNF, took way longer than I anticipated.
6 Rope climbs
30 T2B
63 OHWL - 45#
1200 M. run
(29:07)
RIP, U.S. Army First Lieutenant Ashley White. Thank you White family for your sacrifice for my freedom. Peace be with you.

When you do this Hero WOD you cannot complain about how much it sucks or how bad it hurts! Ashley White never would. Ashley, I'm so proud of you and you will be missed by all of us forever.

RIP Lt. White.

Bingo, thanks for your post.

Is it three rope climbs or 15?

Thank you Lt. for your service. God Bless your family and may Grace be upon them.

I will post our American flag today in honor of this Veteran, Warrior, Fallen Hero. My condolences to the family.

Semper Fi

God Speed Lt. Thank you!

RIP Lt. White

27:56

Towel pulls and 35 lbs plate. All unbroken. Entire WOD outside in rain and mud; good times.

24:50 rxd

28:43 rx'd

This one's for you roomie! We miss you and think of you often.

Rope burns and everything! 32:00

As Rx'd 32:05

32 degrees outside, very dark.

Subbed the rope climb with side pullups. Did the pack workout in 27:43. Not sure if that is a good time

What are toes to bars?

RIP White!

29:50, subbing towel pull-ups 5:1. Great workout! RIP White!

28:23 as rx"d

Losthonky: Toes to bars were in the 9/26 workout, you can look at the Sept 2011 archives to find a video, but basically hanging from a pullup bar and bringing your toes up to the bar.

RIP HERO
It was an honor doing this workout with the rest of the girls from valley crossfit and it touched my heart knowing I was doing it for a women who gave her life in order for me to be an american. My prayers and thoughts are with your family. And may you enjoy your journey.

RIP HERO
It was an honor doing this WOD with the rest of the girls from valley. And I it touched my heart to do a workout for a women who gave her life in order for me to be an american. My thoughts and prayers are with your family. And may you enjoy your journey White.

Done with a heavy heart, in honor of Lt. White.

Scaled to three rounds, with a 12' rope.

15:34

My best to the White family.

RIP Ashley White.

had to sub for my available equipment/timeframe:

(10) pullups
(15) full range of motion, decline bench situps
(21) walking lunge steps with 45# plate OH

10:54

Tuesday 111108
"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

toe to bar on rings

time 27:32

Runs were ROUGH! All sets unbroken. Lunges not fast but good.
Hardest part was going from the run to the rope. I told myself just grab the rope and go up for one, but I'd end up looking at it. Still good workout.

God bless your famillt Lt. White. Thank you for your service and sacrifice.

38:57
It's certainly a well designed WOD, a classically deceptive one at that. The toes to bars were very rough, coming off those rope climbs.

Three rope ascents - and I should have done more - were upper body only: no legs, no wraps.
T2B's were strict ball-ups.

25lb plate
30:15 @BFCF

M/26/5'10"/170

As rx'd 23:12

Rest in peace, 1st Lt. White. Thank you for your service. And thank you to your parents, brother and sister for allowing us to know of your bravery and accomplishments. We are all sorry for their loss.

I am struck by how many of 1st Lt. White's friends and colleagues have posted, and the extraordinarily high regard in which she was and is held. Truly a huge loss.

28:37 as Rx. Semper Fidelis, Ma'am, and God Bless.

28:37 as Rx. Semper Fidelis, Ma'am. God Bless.

@ bingo #23 you nailed it. Each hero designation summons dread, sorrow, tears at their sacrifice, their unique loss.

Over twice 1st Lt. White's age, with a daughter just half the 1st Lt's age (who has dreams of serving in the military), I almost cannot bear to think about losing such a bright light so young.

Honoring a wife,daughter,sister,soldier,athletic trainer, crossfitter. Taking this one on in your honor Lieutenant White, wearing my KSU gold and blue. RIP

and Geoff, "Why the hell are we allowing women in combat?! Get women off the convoys! Comment #120 - Posted by: Geoff at November 8, 2011 11:01 AM"

You really ought to sit down and think your above statement out. Really? Woman die just like men, their sacrifice is no less noble because of their gender, and they should not be banned from sacrificing for their country because of a difference in chromosome. Please evolve.

M/26/185/5'10"

Sub'd BW Sled pull 15' for 15' rope climb.

17:30

RIP-White

Thanks

28:12 Rx

No rope, no towel, and sore & ripped hands from those squat snatches yesterday.

So I replaced the 3 rope climbs with 15 pullups, which certainly make it easier. Total time 19:34, not great, I was not pushing the runs hard enough.

-
My respects & gratitude to Lieutenant White and her family. Thanks.

29:40 (subbed 8xC2B close grip pullups per rope climb)

50 / 185

subbed 21 PUs for the climbs
did runs on elliptical

37:47

Subbed Toes-thru-Rings for T2B. Rope climbs as usual.

27:14

Tough one, this one put me on the ground after. Rope climbs went pretty well - but no touch-and-go, all singles - only had a few sticky sections. OH walking lunges unbroken and Toes-thru-rings unbroken until last round (8-2). Took the runs slow deliberately (all 2:00+), trying to recover a bit and keep good form. I paced this for the first 4 rounds, and then tried to go hard w/o breaks in the last round. Lats and abs were smoked after.

in filter, 27:14, toes-thru-rings

RIP Lt.
m/29/180cm/92 kg.
25'55" with 15 kg plate

First Lieutenant White, thank you so much for your ultimate sacrifice for this country. You'll be missed and remembered by many. I did not know you personally, but my thoughts and prayers go out to you and your family. R.I.P.

24:20 as Rx'd

Then:

Bench Press 3x5 (175,185,195)

M/39/5'10"/184#
21:31rx

M/35/5'11"/222#

WU: 3 rounds: 1m heavy bag, 100 jump rope, 1m plank.

Subbed 7 pullups for 1 rope climb and used a 40# dumbell for lunges.

40:15

22:20 rx'd

M/30/5'8''/168

Subbed 7 Towel Pull Ups per rope climb. All else was RX'd

29:06

This was a tough one, but a good one.

R.I.P. Lt White

Five rounds for time of:
Rope Pull-ups 3 sets of 5
10 Knees to elbows
21 Walking lunges with 15lb plate held overhead
1 minute speed bag and 1 minute heavy bag
34:06
M/54/6’/205
RIP, Lt. White. Thank you for your service. And thank you to your friends and family for allowing us to know of your bravery and accomplishments.

5 rounds: 6 towel pullups, 10 T2B, 21 lunges with 25lb plate, 400 m.

23:11

I screwed up, meant to do 4 towel pullups for every rope climb but only did 2 for some reason. Still, it was more workout than I could really handle.

m.155.38

Time was 14:49. Did todays wod except for 2010, didn't have all equipment needed for today.

3rds for time
30 kettlebell swings
25 wallball shots
20 pullups

Five rounds for time of:
7 Towel Pullups, 2 rounds
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

36:00

RIP LT. My prayers to your family.

RIP LT. White
FROM THE BOYS
"SEND ME"

As rxd
27.13

26:58
-With 15 TPUs for Rope climb.
The Lunges were my weakest, and running was not that great for some reason.
Going up and down stairs for transitions ate away at my time.

5 Rd
15 pull ups
10 toes to bar
21 walking lunges, 45 lb plate
Run 400 m
Time: 28:35
M / 27 / 6'3 / 215
Thank you for your dedication, hero..

22:35 @ st. 27. Used pullup bar in door way. Very sketchy. Had to break up KTE which I wouldn't have had to do on a regular bar.

M/26/164 GregA-WU

20 towel pull-ups, runs on treadmill, else as rx'd:
30 minutes

ttb not kte on my last post

R.I.P. Sister

I consider myself good at rope climbs. The sub I use is 1 to 1 strict/dead hang chin ups. Nice change from pull ups.

Bingo you made me tear up

Subbed 24 towel pull ups for each round of rope climbs, 8:1

The rest done as Rx, 30:07.

as rx'd

29:10

18:28 Rx'd

All these warriors dying from IEDs and roadside bombs...

These cowards don't have the balls to face us head on and instead resort to hiding explosives in the dirt. It enrages me that how the souls of upright and brave soldiers can be snuffed out by some spineless rat.

RIP ad astra

10 ft rope climb

28:15

Thanks to hq for removing Gar's inappropriate and disrespectful comments.

It was my honor to do this workout today in memory of First Lieutenant Ashley White.

5 Rnds:
15 pullups
10 toes to bar
21 walking lunges - Rnds 1-3 w/ 25# weight overhead
Rnds 4-5 w/ no weight
Run 400

27:36

First "hero " workout . Holy smokes.

15 towel ups
10 toe ups
21 over head lunges
400 meter row instead of run.

48 min...
26/f/ 5'9/ 145/ beginner

subbed 30 pull ups for rope climbs.

26:06

subbed 24 pullups for rope climbs. Also, lost a lot of time running in and out of my gym for the 400m run

43:15

As rx'd 22:01. Tough one. RIP LT. White.

A little crossfit humour for everybody after this rough one.

A man is "pumping iron" at his local globo gym. He goes up to the closest personal trainer there and says "Hey, see the beautiful blonde with the barbell over there? I really want to impress her which machine should I use?" The personal trainer looks him up and down and says "For you? I'd recommend the ATM machine next door."

25:07 as Rx'd

F 5'2/120#/ 35
I do not have a rope, did towel pull ups 6/1. I have done rope climbs plenty of times and there really isn't a equivalent sub.

5 RFT
18 towel pull ups
10 ttb
21 walking lunges, 35# plate over head
400 m run
29:45
R.I.P LT White...on round 4 of this workout, I wanted to quit. My asthma made running in the cold kinda rough. But then I focused on this wod and it was important for me to finish. After all, Ashley White wouldn't quit, she would fight through the pain. Thank you for your service to this country.

Subed 3 ropes for 21 towel pullups

52 minutes

Deepest condolences to the White family.

M/28/195/5'11"
21:56 as Rx'd and probably Rhabdo... Gotta love Hero WODs

M/51/153/1-1-06

Will do "White" when I get to a gym w/ a rope.

From the Archives:

3 RFT
Run 800M
21 Hang Power Snatch 75# (Did 65#)

19:54

Subbed ropes for towel pullups
31:40

M 50/6'1"/220#
As Rx'd
(425M Runs)
37'25"
Thought about quitting after 3 rounds, But finished!
Kept thinking about the point of a hero workout. We remember their sacrifice through our (very minor by comparison) pain.

subbed 12 pullups for rope climbs
26:20

5 rds:

15 jump assisted towel pullups
10 toe to bar
21 each leg 45 lbs overhead lunges
400 m run

50 min. This was my first complete CF wod and when I was struggling I thought of Jesus and LT White and it came to mind "Jesus suffered for my soul and White suffered for my freedom, CF is all about suffering. I can do this"

RIP LT White, God Bless

SNx2 up to 190, 205x1
SN balance: up to 225
Ring dips: 35,25,18 (90sec rest)
KBX 2pood x10 x3 (30sec rest)

20min rest

500m row: 1:29.2 (20min rest) 1:30.2

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Walking lunge 5 steps 25lbs, 35lbs, 45lbs. Run 400M

Sub 15 towel pull ups per round
32:40
Foam roll after

3 rounds out of 5

38 min.

Rope climbs got me.

After the 1st round, I needed to rest 5 or so minutes between each climb in order to make it to the top.

2 weeks ago I was diagnosed with spinal stenosis.

52:20 Rx

Had a mental block during round 2 on 3rd and final rope climb.
Round 2 was my longest by far at over 13 minutes
Round 1 was my fastest just under 5:40

As RXd

37:42

M/34/6'3"/200

Subbed 8xClose Grip C2B Pullups = One Rope Ascent

29:33

F/26/5'0/120
Sub'd 3 wall climbs for rope
25:52

32 yom, 185 lbs

32:14

45 jumping pullups each round subbed for rope

did what i could with limited time, working around a circuit class of some sort @ the Y that monopolized the pullup bar. lungest hardest. focused on 1st Lt. White's sacrifice

21 min AMRAP: 15 gravitron pullups (+60# R1-2, +70# R3-4), 10 grasshoppers, 21 step lunge w/35# oh, 500m. row

3 rounds + 15 pullups + 10 gh + 21 lunges + 125m row.

w/u - 30 sec samson, pu, gh, lunge, 500m row, 20 su, 10 kbs 1 pood

c/d - 375m easy row

28/m/5'11"/185to190
As rx'd
27:02

My body hurts!

subbed 20 rope pullups each round...

30:56

@23.
Awesome post, makes me that much more motivated to push myself during WOD.

always sad to see another Hero being added to the list of those to whom we pay our respects. RIP Lt White. lots of sweat and pain in your honor today.

26:57
- subbed 5 towel pullups and 5 air squats for each rope climb as there was no rope available
- everything else as RX'd

Subbed 21 rope pull-ups per round

Runs on treadmill @ 2%

39'19"

Read the story about Ashley from the other side of the world and struggle to find words to describe the loss of one so young and with such potential.
thankyou CrossFit for not letting these fallen go un-noticed and may their presence in this war and others have been to some avail.
My thoughts go out to Ashley's family and especially her husband

f 32/5'2"/115#/

subbed 21 towel pulls for 3 rope climbs
otherwise rx'd

29:25

Condolences to the White family

23:30 rx'd

First 3 rds as rx, 17:37
20 min break while others went
Last 2 rds subbed 25 burpees for runs, 14:52

No rope. Subd rope pullups (1:3). 24:53. Hot!

Jack Poultney 20 from coffs coast cross fit 20:00 as RX.D was a good 1 rip white

F/41/5'6"/145

subbed & scaled

3 rnds
10 towel pull-ups for 3 climbs
10 toe to bar
21 weighted walking lunge (2-15#DB's but not overhead)
400m run

19:38

3 rounds for time of:
45 towel jumping pullups
10 Toes to bar
21 Walking lunge steps w/ 45lb plate held overhead
Run 400 meters

19:44 short on time b4 work plan to finish the rest after work. God bless Ashley White and family.

It was an honor to do this WOD
28:15 w/ 35# plate

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

34:56 - RX

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

34:56 - RX

4 rounds at Y southwest

5 Pulls
5 Dips
10 K's to E's
20 (25#) Lunges
400 M Run
17:51
Good Workout
then
50 Sit-Ups

4 rounds at Y southwest

5 Pulls
5 Dips
10 K's to E's
20 (25#) lunges
400 Meter Run
17:51
Good Workout
Then
50 SitUps

So I did the WOD in 28:39 but I had to make up a rope climb so I did this instead see youtube video: http://youtu.be/pSckQKfCPZo It was pretty intense still considering I was using my body weight I am feeling it today. Everything else in the workout I was able to do to the T. It was definitely a fun workout. Side note Crossfit has enabled be to lose 45 lbs in 6 months or so and I couldn't be happier 6 months ago you couldn't have told me Id be doing Crossfit, now it is a part of life!

Subbed 15 rope pull ups for rope climb.

Remainder of workout done as Rx'd

37:15

5 rounds:
16 towel pullups
10 ttb
21 walking lunge steps, 45# plate overhead
run 400m

30:35

37:04

subbed towel pull downs for rope climb (45 per round)

M 37/5'10"/180

Rx'd w/ 25 lbs

28:40

M 21/5'8"/170

Sub towel pull-ups 12 reps for rope climb

24:01

This one is in your honor, Ashley.

M/40/150

As Rx

31 min

Beast of a workout:

34:00 - Only did 1 rope claim ascent per round (not 3), and subbed 25lb lunges not 45 lbs.

F/26/155#

As RX'd (25lb plate OH walking lunges)

22:10

F/41/5'6"/139 30:13 as Rx- Thank you Lt. White.

CFWU x 3; std-ish

75 feet on "hard" on some MarPro rope thing; equated to approx 1 minute of climb; rest as Rx'd.
35:50 which based on my usual ratio to the Beasts who are featured is not too bad. Did NOT realize this would be so slow. Rope and T2Bar killed grip, 45# lunges and run killed legs.

34.32 as Rx'd

22/m/5'11"/169

Some shoulder issues along with the lack of a rope made me decide to drop the rope climb and not sub anything. Also subbed 400m row for the run because I can't run with my current MCL injury. . . kind of a hot mess at the moment!

5 rounds of:
20 walking lunges w/45# weight
10 knees to elbows
400m row

18:37

23:40 Rx'd first day on ropes. Runs 4 and 5 were about a minute slower than first 3. Rip White, I wish I could have done more for you.

m/25/5'5/151

31:34- 4 rope climbs from the seated position per round, 11' rope

God bless her soul. White, we will forge in your honor, ma'am!

37:57 RX

First female Hero WOD, a joyous and solemn occasion for me.

Many fallen female Heros before her.

As surely as it is sad, many more Heros will follow her.

And, few have or will favor the 15' f___ing Rope Climb!

Damnit, Ma'am, I Salute you!

AM: 30on/30easy x 20 airdyne - 338 cals

PM:
4 min AMRAPs at 80% effort (4min rest between each):

7xkbs 1.5p + 7 x burpee = 6+1 burpee
15xDU + 10x T2B = 6 + 1 T2B
150m row + 10 pushup = 4 + 50m
10x Stepup 20" box w/ 70# bag + 7 PU = 4 + 3 step

10xhollow rock + 10xsuperman rock = 5-6 rnds

RIP ma'am. Take care of my daughter. Shes in the new world we long for. She was AF and was 20. Im proud of u all.

sub'd 15 towel pullups/15' climb

I misread and only did 3 rounds. Shame!!!

22:59

God bless you Lt White...thank you for your brave service to our country. My deepest condolences to Ashley's family.

26:30

3 rounds
Subbed for each rope climb, 5 mountain climbers w/ knee raises, hold at top

I served with her and miss her greatly! RIP LT!

sub 10 towel pullups for rope,
29:56

sub 20 jumping towel pull ups
sub 35# on lunges
4 rounds instead of 5

25:39

20:35

Sub towel pull-ups, no rope.

M/41/180

did this one yesterday. wow it took me about an hour. subbed 400 n run with 400m fireman's carry with our partner.

Thank you, Ash.

#1 10.45
#2 8.48
#3 9.09
#4 9.01
#5 10.12
Total 47.56

20 years old 23:45rx

M 20/6'1''/155 23:49rx

f/34/142/5'1"

5 rounds

15 pull ups w purple band
10 K2E's
21 lunges w/ 25lb plate
400 m run

33:37

Skipped - vacation in Disneyland. Subbed 5 mile walk followed by double child carry 1 mile.

M/34/5'4"/146lbs
As RX'd
26:13

27 mins

subed towel pulls w/knee to elbow for rope climbs
ran on the treadmill

26:09 with 15 pullups subbed for rope climb

M/ 37/ 134 lbs/ 5'-6"
As Rx: 28:58
This was tough. I really paced myself, but tried to go quickly into the next exercise. Usually the Toes to Bar are something I do really well, but I was feeling them after the rope climbs. I did the first two unbroken then I did 7 + 3 for the rest. I did the first 4 rounds unbroken with the walking lunges, but the last round I stoped after 13 steps. I did most of the runs at about 9.2 mph on the treadmill.
Tough, fun, WOD.

We did this today, Veteran's Day. Thank you for your service and inspiration. Really hard, my grip was shot by round 3. This was my first pukey, happened early in round 2, and by round 4, I also had my first tears during a WOD. I've never been to the top of the rope that many times in a single day. Thank you Lt White.

m/39/6/190
Did 4 rope climbs at 10' per round
Otherwise as Rx'd
30:57

f/29/501/140
Had trouble with the rope climbs
46:35

Happy veteran's day
White-as rx'ed
23:54
Charlotte NC

Gunnar: 28:12
Jen: 34:45
Harold: 46:30
Matt: 46:43 (8 full rope ascents)

Paul: Hatch squat program

Jen #2:
Crossfit Fort Vancouver Partner WOD
11 min AMRAP:
100 foot bearcrawl
20 box jumps (20in)
(11 rounds)

11 min AMRAP:
100 foot stone walk (70lbs)
20 pull ups
(7 rounds)

11 min AMRAP:
100 foot waiter walk (35 kettlebell over head one arm, hold another kettlebell at side in your other hand)
20 jumping lunges
(9 rounds)

We got 27 total rounds

thank you 1st lt ashley white. my family rests every night because of your sacrifice and the sacrifice of all service men and women. all gave some, some gave all. rip.

rIP and God Bless your family

Subbed 15 pullups for rope climb
did not use 45lb on lunges

26:39

33:22 (5 10' rope ascents/45 lb lunge) at CrossFit Oqab in Kabul, Afghanistan.
Rest sweetly, sister. We have the watch.

M/46/220/74
Subbed P/U for rope climb; 35lb for 45lb
25:42

5 Muscle-ups for the rope climbs. Rest as Rx'd.
30:35

Mrs. Miyagi
3 Muscle-ups for the rope climbs. 25# plate OH. Rest as Rx'd.
35:37

Pack
24:50
F/127/33/5'1"

2011-11-12: 26:54. (4:02-6:20)

24:27 Subbed 5 - 10' rope climbs due to low ceilings

ran 200m instead, and subbed rope for CG Pullups: 31:01

5 rds

3x rope climb
10x T2b
21x Walking lunge w/ park bench oh
400m run

31:15

Had a 50# sand bag ready to go, dropped the bag to get started and the thing split in half. Had to improvise, adapt and overcome. Found a 6' wooden park bench to lift oh. I'l bet it was about 50# but the added issues with stability was liking walking with a loaded barbell... ah good times.

M/42/5'8"/155

Subbed burpee jumping pullups on two rounds cuz kid was on the rope, otherwise as RX'd: 25:00

3 rounds, otherwise as Rx'ed, 18.37. Getting better at jumping onto a rope when "metabolically challenged"

35:11 as RX

Our rope is only a 12' rope so I did 4 climbs per round. One of the toughest WOD's I've done so far.

30:02 As RX'D
Oh so close to sub 30 time
First timed Rope Climbing WOD, loved it.

39:49 as rx'd with 45 lb plate.
Never done OHL over 25 lb before...much more challenging! Unbroken T2B....sweet!

42 yof/150/5'7"

After a Hero WOD, I have the inability to never remember their sacrifice. This is how we can honor you in a small way for your immense sacrifice. From one Service Member to another:

You will not be forgotten Ma'am!

33:23 rx

RIP Lieutenant Ashley White

DOL

19:32

25:22

3 or 4 rounds for time
10 knees to elbows
21 alternating overhead lunges
400m run

Anita 10:44 (25)
Marian 9:46 (10)
Christina 11:13 (15)
Ray 13:35
Mikey 13:35 (25) (4rds)
Murley 5:38 (air squat) (2rds)

33:09

33:09

subbed 3 pull-ups, 45 lbs. for rope climb

3 1/2 rounds in 20 minutes

3 rounds@ 18:48

First round did 15 towel pullups instead of rope climbs. 2nd and 3rd rounds did 15 regular pullups.

20:55 as rx'd.

m/38/5'9/181
CFWU-2. Superman. Burgener. DU.
29:27
Not bad overall.
Rope ascents slow & steady. Pretty good job bringing knees & feet up & getting good grip w/feet.
T to B broken all but first set. Second set no kipping. Better when I used chalk on hands. Good job engaging lats to keep weight overhead on lunges. Broken to 11+10.
Need to go faster on runs, but HRM helped to push pace somewhat.

RIP... You made the ultimate sacrafice! Will be forever indebt to you! Thank you for your service! God Bless! My thoughts and prayers are with your family!

Amrap in 20 minutes

Row 250 m
5 t2 b
10 pushups

10 rds.

only four rounds for time of:
11' Rope climb, 3 ascents
10 Toes to bar
20 Air squats
20 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Done with 45# kit, m4, m9, mich
30:01

in honor of Lt. White
5 rft
5 10' rope climbs
10 t2b
21 step lunges with 45# plate oh
500 m row

27:27

51/m/190

scaled to 4 rds. 37:07. With all due respect, God speed young lady.

29:00 10.12.11
sub 15 towel pull ups
400m t/m run @ 3% & 12.5kph

m/33/5'8"/170lb

sub'd 5 towel PU for 1 rope climb

24:53

Good workout. 30:17 RX'd

CFWUx1
28:39
5 towel PUs + 5 kipping PUs + 5 towel PUs sub for 1 rope ascent

M/43/5'9"/144lbs.
28:03
Subbed 225lbs. sled pull for 75 feet in lieu of 3x 15' rope climbs; all else as Rx'd.
God Bless you, Ashley; R.L.T.W.!
“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.” Galatians 2:20 NIV

2nd time doing this workout. Went out strong on the first 3 rounds, then felt my lunch creeping up on me. Still gutted it out to finish in 26:23 RX'd (almost a 4 min PR) :DDD lost my lunch afterwards though lol

Great workout - Allied CrossFit

34:36 rx'd.