December 30, 2011

Friday 111230

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press.
Post rounds completed to comments.

WilliamRuddHero_th.jpg

Enlarge image

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.


Aja Barto and Aryan Barto on today's WOD - video [wmv] [mov]

Posted by Pukie at December 30, 2011 5:00 PM
Comments

Just curious, is this each dumbbell is 75 pounds or 75 pounds all up?

Comment #1 - Posted by: Blacky at December 29, 2011 5:29 PM

OH BROTER! WHERE ART THOU???

Comment #2 - Posted by: Greg at December 29, 2011 5:32 PM

The Bartos are like the bash brothers. WWF is currently investigating them for Monday night smack down.

Comment #3 - Posted by: Dave Lipson at December 29, 2011 5:34 PM

Rip Sergeant. I am from the small world of Madisonville, KY as well.

Comment #4 - Posted by: Michael W at December 29, 2011 5:37 PM

US Code Title 4, Chapter 1- The Flag
Section 8 reads, "No disrespect should be shown to the flag of the United States of America."
Section 8d reads, "The flag should never be used as wearing apparel."
Section 8 j reads, "The flag represents a living country and is itself considered a living thing."

While I'm sure that Aja did not intend to be disrespectful, the use of the American flag as a sweaty, dew rag during a Warrior WOD is in poor taste.

Sergeant Rudd, your service will be commemorated through the sweat of the living. My prayers are with your family; thank you for your sacrifice.

Rangers lead the way!

Comment #5 - Posted by: Xman at December 29, 2011 5:47 PM

RIP Brother.

RLTW

Comment #6 - Posted by: Drew at December 29, 2011 5:49 PM

RIP Brother, Rangers Lead The Way!

Comment #7 - Posted by: Don Clarkson at December 29, 2011 5:49 PM

If you don't have 75 pound dumbbells, stack what you have. I have hex-shaped ones, so I can stack my 35's and 40's, and possibly lash them together.

Comment #8 - Posted by: TRN III at December 29, 2011 5:49 PM

RIP Ricky! Nice work Barto bros... Where art thou :)

Comment #9 - Posted by: Bill at December 29, 2011 5:51 PM

Quick question: for the dumbbell deadlift, do they have to touch the ground at the bottom, or do we bring them to about where a normal barbell would be?

Comment #10 - Posted by: Chris S at December 29, 2011 5:57 PM

Do the dumbells need to need to go all the way back down to the floor to start each DL rep?
Also, do you take the bar from a rack for the Presses, or clean it first?
Thanks!

Comment #11 - Posted by: Brian D at December 29, 2011 5:59 PM

Never mind. I just watched the video

Comment #12 - Posted by: Chris S at December 29, 2011 6:00 PM

RIP, Ranger.
RLTW!!

Comment #13 - Posted by: XRanger375 at December 29, 2011 6:30 PM

RIP brother in arms .....Rangers Lead the Way ..Hooah !!!!

Comment #14 - Posted by: Keith at December 29, 2011 6:34 PM

Rest now brother. This is a shout out from the guys at Bowling Green Fire Depatment, Kentucky. We also send a Sincere thank you to your family for their continued sacrifice. cfdq

Comment #15 - Posted by: dustin at December 29, 2011 6:34 PM

RIP Brother.
RLTW!!

Comment #16 - Posted by: Clint at December 29, 2011 6:47 PM

Grateful for the sacrifice of Ricky and the Rudd family. RIP.

I'd be curious to see Salo's score for this WOD.

Comment #17 - Posted by: Kevin at December 29, 2011 7:18 PM

RIP Ranger Buddy.
"One for the Airborne Ranger in the Sky"

Comment #18 - Posted by: Ian Ajimine at December 29, 2011 7:22 PM

Sua Sponte; RIP.

Comment #19 - Posted by: CAM at December 29, 2011 7:23 PM

Fair winds and following seas on your journey warrior!

Comment #20 - Posted by: Apolloswabbie 074" 200 47 yoa at December 29, 2011 7:36 PM

RANGERS LEAD THE WAY!!!

Comment #21 - Posted by: 375 at December 29, 2011 8:06 PM

#5

Honor comes from the heart.

The flag, the United States, and Sergeant William were honored by this man.

Comment #22 - Posted by: Dan at December 29, 2011 8:40 PM

@ Xman. Relax. It's not a real Flag. It's a bandana. I'd hate to see what you'd say to a girl wearing a flag bikini. *rolls eyes...

Comment #23 - Posted by: Mike V at December 29, 2011 9:32 PM

Nice hero WOD, the Barto brothers did Ricky proud, way to go guys!!

Comment #24 - Posted by: Phil at December 29, 2011 10:14 PM

RIP

Comment #25 - Posted by: Jerod at December 29, 2011 10:18 PM

Haha notice they still had the tags left on the swords.

Comment #26 - Posted by: Anthony at December 29, 2011 10:46 PM


RIP fellow Warrior.

On another note, @Xman:

That only applies to a real flag, material with a flag picture on it does not count. If you took a real American and cut it up or wore it as clothing then that violates the law. There is a law that says you should not deface, cut, or burn US money. Yet if you print a picture of a dollar bill on a piece of cloth and write all over it, you're aren't violating the law. Same with the flag.

Comment #27 - Posted by: AirmanH at December 29, 2011 10:49 PM

9 rounds

Comment #28 - Posted by: TomO/45/M/200 at December 30, 2011 1:53 AM

rx'd 7rds + 2 push press; push press was much harder then thought at the beginning

Comment #29 - Posted by: Dillon Bear at December 30, 2011 3:56 AM

RIP Warrior, This ones for you!

Comment #30 - Posted by: Griff at December 30, 2011 4:11 AM

10rds
r'xd

Comment #31 - Posted by: jason at December 30, 2011 5:09 AM

Germany, Münster

M 37/5'11/187lbs

14 Rounds

Comment #32 - Posted by: Rocco at December 30, 2011 5:09 AM

F/41/5'6"/145

15 min AMRAP, 40# DB, 75# PP

5 rounds + 4 pull-ups

Comment #33 - Posted by: mom to five at December 30, 2011 5:12 AM

9 rounds + 1 pull-up

I could have done more but some idiot has placed the pull-up bar next to a wall. It really hurts when you hit it. I have to just hope that some day I go trough that wall

Helsinki, Finland

Comment #34 - Posted by: Reima at December 30, 2011 5:33 AM

50 DB was biggest available.

PP scaled to 95lbs.

9 Rounds.


FOB Salerno

Comment #35 - Posted by: james.patrick [M/49/66"/135] at December 30, 2011 5:50 AM

M/190/6'2"/37

10 rounds with 115lb PP

Comment #36 - Posted by: Chad Bakken at December 30, 2011 5:54 AM

Bridgeport
Warm up
Pull up 3x5
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x5
Superman 3x25
Rounds - 11
Notes: First time with WoD. Used 75lbs barbell for DL and PP.

Comment #37 - Posted by: AB at December 30, 2011 5:55 AM

I noticed that some of the hero workouts are missing (e.g. "Ricky", "Hidalgo") from the FAQ page here: http://crossfit.com/cf-info/faq.html#WOD1

If anyone is listening, can this list be updated to include all of them?

Comment #38 - Posted by: mikes at December 30, 2011 6:29 AM

Going to take rest day.....did four wod's in a row....ystday whipped me

Comment #39 - Posted by: Angiestone 50f/115/53" at December 30, 2011 6:44 AM

Never forgotten brother.

Comment #40 - Posted by: "Doc" Acosta at December 30, 2011 7:25 AM

Fair winds and following seas young Hero.

Comment #41 - Posted by: bingo at December 30, 2011 7:31 AM

17 minutes
6 rounds:
10 modified push ups
5 deadlifts with 20# dumbbells
8 push-press with 30# barbell


Comment #42 - Posted by: Kay f/30/5'6"/116 at December 30, 2011 7:38 AM

12 rounds 3 deads
dont lose heart on the push presses less breaks

Comment #43 - Posted by: charbs 26/m/185 at December 30, 2011 7:45 AM

@Xman, that obviously wasn't an ACTUAL US flag.

Comment #44 - Posted by: Jeremy J. at December 30, 2011 8:18 AM

@mikes

Did you really take the time and effort to come on here and complain its taken HQ more than a day to update the FAQ? With the two WODs at the very top of the mainpage? During trafitionally one of the laziest work weeks of the year?

Respectfully, maybe you shod find something more important to worry about.

Comment #45 - Posted by: Jay at December 30, 2011 8:26 AM

Be thou at peace, see you at the gates.
RLTW!!

Comment #46 - Posted by: Brett Bartlett at December 30, 2011 8:36 AM

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups
110 pound barbell Deadlift, 5 reps (had no dumbbells)
95 pound Push-press, 8 reps

5 rounds + 10 PU + 5 DL + 5 PP

Comment #47 - Posted by: Jonathan Offen - M/26/5'8"/160 lbs at December 30, 2011 8:37 AM

10 rnds + 10 pullups
as rx'd

RLTW

Comment #48 - Posted by: Aaron at December 30, 2011 8:54 AM

3rd Bat is the BEST BAT!!!
RLTW!

Comment #49 - Posted by: Arturo at December 30, 2011 9:00 AM

Good workout. Rip Ricky. I'm from morganfield Kentucky right down the road.

Comment #50 - Posted by: zach7689 at December 30, 2011 9:09 AM

12 + 3 pullups

Comment #51 - Posted by: josiah richard at December 30, 2011 9:12 AM

9 rounds rx

RIP Sergeant William "Ricky" Rudd.

DOL

Comment #52 - Posted by: gb 44/m/71"/185# at December 30, 2011 9:13 AM

11 rounds as rx'd. Push press was the challenge in this wod. After yesterday and today I'm beat up. Thanks for the great workouts HQ.

Comment #53 - Posted by: Kurt M/38/190lb. at December 30, 2011 9:32 AM

Doing this today and will probably scale the weight down a little. Just a question, for the DB deadlifts, is each weight 75 lbs or is it combined? Sorry if this was already addressed...there are a lot of comments to go through.

Comment #54 - Posted by: Deanna at December 30, 2011 9:38 AM

38/6'2/255

Did 7 rounds and 10 pull ups

Comment #55 - Posted by: Bubba p at December 30, 2011 10:01 AM

Thank you for your service and sacrifice, Ricky. And thanks to your family for sharing your story.

7 rounds even with gravitron-assist on pullups (+80), 65# DB DLs, and 75# PP.

Wife starting back in to gym; today her 3rd workout with me, and the first to try a CF-style AMRAP. She scaled a fair bit and got 5 rounds and said "that was hard."

Comment #56 - Posted by: matt h 50 180# 1mar11 at December 30, 2011 10:08 AM

54:04

Comment #57 - Posted by: therozfather. 31/M/194 at December 30, 2011 10:11 AM

2011-12-30: 10,3pp. 82,115.

Comment #58 - Posted by: gs at December 30, 2011 10:14 AM

F/38/5'0"/125

7 rds + 3 pull-ups

deadlift - 55lb db's
push press - 75lbs

Comment #59 - Posted by: Wendy at December 30, 2011 10:21 AM

7 rounds

Stacking those dumbbells to make '75's' turned that event into an awkward object - strongman experience.

Comment #60 - Posted by: TRN III at December 30, 2011 10:24 AM

You have always been such an inspiration, Patrick!!! I love and miss you so much!!! Rangers Lead the Way!!!!!

Comment #61 - Posted by: Lauren Phillips (cousin) at December 30, 2011 10:30 AM

@Jay

Did you really take the time and effort to come on here and complain about my simple request to honor the hero wods by enshrining them with the rest?

Respectfully, maybe you shod [sic] find something more important to worry about.

Comment #62 - Posted by: mikes at December 30, 2011 10:32 AM

TM 18
FOB Salerno

Dewey - 11 rounds, 10 Pull Ups
Whitaker - 6 rounds, 5 Deadlifts
Shade - 6 rounds, 6 Push Press

Comment #63 - Posted by: Shade at December 30, 2011 10:40 AM

RIP Sergeant.

10 rounds even in 19:58

50# DB's (should've gone heavier) and 95# PP's

Comment #64 - Posted by: Bill M. m/47/5'3"/134 at December 30, 2011 10:40 AM

RIP Ranger Buddy

Comment #65 - Posted by: Dannycheeks at December 30, 2011 10:50 AM

M/36/205/5'6"
12 rds rxd
Yesterday just thrashed me. I felt like a slug today. Omg what does tomorrow hold?

Comment #66 - Posted by: Bugdjj at December 30, 2011 11:03 AM

Hell of a WOD for one hell of a Man. RIP Brother

Have no Dumbells did 150lbs deadlift so same weight just different

12 Rounds 2 Pullups

Comment #67 - Posted by: Griff 27/M/175 at December 30, 2011 11:04 AM

6+10+5+3 as rx'd at st. 9. Hard time keeping grip after the dl, pc, thruster workout yesterday. Semper Fi, Ranger.

Comment #68 - Posted by: ScottMacArthur at December 30, 2011 11:11 AM

RIP Sgt. Rudd

Carole
F/53/5'6"/138

9 rounds + 10 pull-ups

with, 135# bar deadlifts, and 65# push press

Kevin
M/52/5'11"/174

9 rounds + 10 pull-ups + 1 deadlift

with, 155# bar deadlifts, and 95# push press

Comment #69 - Posted by: Kevin C.(M/52/5'11"/172) at December 30, 2011 11:14 AM

@mikes

Yes, I took the time and effort to come on here and, in one of the few small ways I am able, try to stand up for HQ, just like I do when people come on here to complain that there's no special Veteran's Day WOD or a 9/11 Anniversary WOD.

The people behind this website already do a tremendous amount to honor our service people, far more than most. They don't deserve to be nitpicked on because their actions don't live up to your entitled, arbitrary standards.

Comment #70 - Posted by: Jay at December 30, 2011 11:19 AM

11 rounds + 10 pull ups, as rxd.

Comment #71 - Posted by: aermio m/33/5'7"/148 at December 30, 2011 11:19 AM

5 pull ups
5 deadlift 70# dumbells
8 push press 95#

5 rounds plus 1 push press

Comment #72 - Posted by: Blake Powell at December 30, 2011 11:24 AM

19

Comment #73 - Posted by: Dancer at December 30, 2011 11:27 AM

Low intensity week
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
24kilo Kettlebell Deadlift, 5 reps
95 pound Push-press, 8 reps
5 Rounds
M/54/6’/205
When I get to heaven St. Peter's gonna say, "How'd you earn your livin' boy, How'd you earn your pay?" I'll reply with a whole lot of anger, "Made my living as an Airborne Ranger! Blood, guts, sex, and danger life of an Airborne Ranger!" If I get to Hell Satan's gonna say, "How'd you earn your livin' boy, How'd you earn your pay?" I'll reply with a fist to his face, "Made my living laying SOULS to waste!"
"Sua Sponte"
Rest in Peace, Ranger

Comment #74 - Posted by: Pete In Sun City at December 30, 2011 11:40 AM

11 rounds + 1 pullup (as Rx)
Grip was limiting factor.
Freakishly girthy handles on the dumbells at the local Globo-gym proved taxing.

Comment #75 - Posted by: Lee P. at December 30, 2011 11:57 AM

10 rounds + 5 pull-ups.
* Sub 32kg KBs for DBs,
* Scaled to 115# push press after round 3.

Comment #76 - Posted by: Joel B M/37/5'10/175 at December 30, 2011 11:58 AM

13 rounds as rx'd
the deadlifts were awkward

Comment #77 - Posted by: Caveman/m/5'9"/200/28 at December 30, 2011 12:02 PM

M/26/5'8/190#

7 rounds (rx'd) + 10 jumping pu + 5 DL

Comment #78 - Posted by: Gabe at December 30, 2011 12:09 PM

10 rounds + PUs
as rx'd
-Pretty tired from yesterdays WOD

Comment #79 - Posted by: Magnus 26/5'8"/160-165 at December 30, 2011 12:39 PM

Nate: m/29/5'7/202 10 rounds exactly; rx'd
Paula: f/28/5'2/115 11 rounds + 10 pull-ups; 40# DB deadlifts, 50# push-press

Comment #80 - Posted by: Nate and Paula Strawderman at December 30, 2011 12:46 PM

RIP!! Rangers lead the way!!

10 strict pull-up
30 kg db deadlift 5 rep
50 kg push press 8 rep

5 rounds + 10 pull-ups

Comment #81 - Posted by: sgt. jon at December 30, 2011 12:50 PM

28/m/5'11"/185to190
6rds + 10PU + 5DL
PU not much kip but not strict dead hang. Shoulder hurting after days of PU. Not sure what it is. DL with two 75 pound barbells. PP as rx'd

Comment #82 - Posted by: justaman - liberty, sc at December 30, 2011 12:52 PM

m/21/5'8/160

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

11 rounds + 1 deadlift

Done in your honor Sergeant Rudd. RIP.

Comment #83 - Posted by: Drewpy at December 30, 2011 1:03 PM

Same weights as Blake P. above. 6 rounds + 5 pull-ups.

Comment #84 - Posted by: MattP at December 30, 2011 1:09 PM

@ Deanna, to your question, I wondered too -- WOD-video shows a pair of 75# DBs.

Comment #85 - Posted by: matt h 50 180# 1mar11 at December 30, 2011 1:09 PM

43/m/5'11"/215#

11 rounds + 6 push press (scaled to 115#)

Comment #86 - Posted by: Patrick Kelly at December 30, 2011 1:09 PM

M: 7 rounds, scaled to gravitron +80 pullups, 65# DB DLs, 75# PP

E: 5 rounds, scaled. First CF-WOD! Quote: "Wow, that was hard."

;)

Comment #87 - Posted by: matt h 50 180# 1mar11 at December 30, 2011 1:10 PM

70# dBs
Else as Rx'd - 8 rounds

Comment #88 - Posted by: Alan M/46/180# at December 30, 2011 1:34 PM

7 rounds Rx'd

Comment #89 - Posted by: JK m/28/215/5'10 at December 30, 2011 1:39 PM

38/m/5'10/185

6 rounds strict pull ups

Comment #90 - Posted by: Tdot at December 30, 2011 1:53 PM

10 rds + 6 pullups
*2x 32kg kbs
*scaled PP reps to 6 after rd 3 (135# all)

Comment #91 - Posted by: Fever 47/m/74"/189 at December 30, 2011 1:56 PM

Gonna try this tomorrow

Comment #92 - Posted by: Joe at December 30, 2011 2:04 PM

11 rounds

Push press was the highlight of this wod

Comment #93 - Posted by: Robert at December 30, 2011 2:09 PM

Make them work hard in the workout. Thanks for the post

Comment #94 - Posted by: Bill rudd at December 30, 2011 2:25 PM

rip

Comment #95 - Posted by: dan lau at December 30, 2011 2:39 PM

M/34/5'7"/195

Rx'd 8rds + 4 pullups

watching the video was great, if I did my usual "go nuts till failure" I would definitely not have had this result.

Comment #96 - Posted by: Jason M at December 30, 2011 2:44 PM

13 rounds + 4 press as Rx

Comment #97 - Posted by: Paul Delanoy at December 30, 2011 2:55 PM

DLx1/PCx2/SJx1 at 205#, 4 sets
DLx2: 315, 365

"Ricky"

13 rnds + 11 reps rx'd

:53
1:11
1:09
1:13
1:22
1:36
1:19
1:42
1:52
1:55
1:50
1:54
1:28
+10 pu, 1 DL

broke up PP after rnd 10, otherwise unbroken

Comment #98 - Posted by: brian p m/34/5'8-1/2"/170 at December 30, 2011 3:18 PM

95lb PP, (did 1st round 115)
10 rounds + 10 PU, 5 DL.
2 stellar workouts back to back.
RIP Sgt Rudd

Comment #99 - Posted by: sebastian m/43/180/6'2" at December 30, 2011 3:27 PM

RIP Sergeant and Semper FI Ranger

8 rds as recommended.......+1 pullup

I can't believe how much I have improved in just 3 weeks of Crossfit.

M/6'1"/225lbs/41yrs

Comment #100 - Posted by: jorge at December 30, 2011 3:38 PM

M/36/5'6"/192

10 rounds + 10 pull ups as rx'd

Comment #101 - Posted by: Bryan O at December 30, 2011 4:03 PM

10 rds.

150 lb. DL, 40 lb. db's PP

Avg HR 172, peak 186. Great job Carole and Kevin.

Thank you Sgt. Rudd.

Comment #102 - Posted by: mas 54/M/150 at December 30, 2011 4:17 PM

@ Jay

Before you come in here and post a comment that hq's is doing there best and stating another cf's observation is in anyway arbitrary regarding posting a hero wod on the faq you might want to take into consideration that hq's may feel the same way wishing they had updated it knowing how passionate they are about the men and women who have made the ultimate sacrifice. the mere fact your comment referred to his inquiry as arbitrary and in someway a sense of entitlement says a lot of your character.

Comment #103 - Posted by: chris at December 30, 2011 4:56 PM

10 Pull-ups
70 pound dumbbell Deadlift, 5 reps
95 pound Push-press, 8 reps

6 rounds 5'7/m/26/195 of pure muscle lol
Pull ups kill my time. I can't get that kip thing down. It was my first day trying so I'm not surprised.

Rip seargant!

Comment #104 - Posted by: Omar at December 30, 2011 4:58 PM

M/207/19

5 rounds + 10 pullups

Comment #105 - Posted by: Batman at December 30, 2011 5:29 PM

12+2dl

Comment #106 - Posted by: Jason M. 32m/5'8"/170 at December 30, 2011 5:44 PM

jumping pullups, 95 lb push presses.
4 rounds + pullups & deadlifts in 20 minutes
5 rounds in 21 minutes.

Comment #107 - Posted by: David Burns at December 30, 2011 5:58 PM

F/42/136#/5'3"

7 rounds minus 4 push presses

subbed with:
40# barbells for DLs
75# bar for push presses

Need a child friendly expletive.
Dictionary says that expletives are empty fillers that contribute nothing.

Comment #108 - Posted by: Nessa at December 30, 2011 6:18 PM

RE: M. Webster & expletives....,

I beg to differ.

Comment #109 - Posted by: Nessa at December 30, 2011 6:22 PM

M/35/5'4"/145lbs
As RX'd
9 rounds

Comment #110 - Posted by: Matt Burritt at December 30, 2011 6:54 PM

F/41/5'4"/118
9 rounds + 10 pullups
40lb DB
65lb push press

Comment #111 - Posted by: Heather Szabo at December 30, 2011 8:20 PM

M/45/5'8"/186

As Rx'D

6 rounds + 5 pushups

Comment #112 - Posted by: bs6440 at December 30, 2011 8:29 PM

9 rounds scaled... Thanks for giving the ultimate sacrifice. RIP. God Bless.

Comment #113 - Posted by: John M/42/5'9"/206 at December 30, 2011 8:56 PM

RIP! And thank you for your service, Hero!

3 rounds + 10 pull ups.

155 pound barbell deadlifts.
Pullups done from a 'trapeze' (pipe hung from straps).

Comment #114 - Posted by: m placzek at December 30, 2011 9:01 PM

16 rnds. used farmers carry bars for dbs and stood on 2 45#,1 35#, and 1 15# bumper plate to make height match for dbs.

Comment #115 - Posted by: JDisch at December 30, 2011 10:04 PM

Can someone please give me the proper way to spot or work into the pullups?? This has always been my tough spot but time to get back to crossfit!!!! THANKS

RIP Ricky!

Comment #116 - Posted by: Adda at December 30, 2011 10:41 PM

9 rnds with band assist pullups, 2 pood kettlebell dead lifts standing on a 45 lb plate and 115 lb push press with many breaks

Comment #117 - Posted by: Doug/58/6'4"/235 at December 31, 2011 2:25 AM

@ 116

Probably the best way to work into them is with resistance bands. They come in a variety of sizes. Start with a size you can get some full range of motion pull ups and work to failure. Gradually go to smaller bands and after a while you should graduate to body weight. Hope this helps.

Comment #118 - Posted by: chris at December 31, 2011 3:33 AM

10 Rounds last round was jumping pullups

Comment #119 - Posted by: holmes11b at December 31, 2011 5:32 AM

43/m/176cm/73kg

70 pound dumbbells
115 pound push press

9 rounds + 10 pull-ups

All butterfly pull-ups (easy), DL harder than expected but improved during the WOD, push press hard, broken in 5/3 after round two.

Comment #120 - Posted by: Memuc at December 31, 2011 5:36 AM

I added 12 sit ups per Rnd completed 9 Rnds. Not great but I becoming an athlete again.

Comment #121 - Posted by: David Napier at December 31, 2011 6:29 AM

5 Pull-ups
5x40lb DB Deadlift
8x95lb Push-press

6 Rds in 20min

M/28/175

Comment #122 - Posted by: Joshua at December 31, 2011 8:36 AM

10 pullups
5 150# barbell dl(no heavy db at home)
8 135# PP

7 rds + 10 pu + 5 dl

thank you for your service ricky

Comment #123 - Posted by: Bells at December 31, 2011 8:45 AM

8 rds
scaled to pack, 55 lb DB DL and 95 lb PP

really didn't want to work out this morning but felt OK once I got warmed up

Comment #124 - Posted by: georgecole3 at December 31, 2011 9:29 AM

10 rounds. Subbed dumbbells for 185 deadlifts standing on a bumper plate to add depth. RIP Ricky.

Comment #125 - Posted by: Jeff A. at December 31, 2011 10:37 AM

5x3 cleans:
225
225
245 PR
245
245 (2 reps)

Ricky:
7 rounds as rx'd

Comment #126 - Posted by: Chase at December 31, 2011 10:56 AM

6 rounds 10 pull-ups with 150# barbell deadlift

My effort was pathetic on this one. I'm disappointed with my effort.

22/m/5'11"/169

Comment #127 - Posted by: Logan S at December 31, 2011 11:32 AM

50/M/178
Sub'd
6 Pulls
5 x 35 lbs dumbbell deadlifts
6 x 95 lbs push press
10 Rounds

Comment #128 - Posted by: Ibzim at December 31, 2011 11:53 AM

8 +6 pullups. Subbed 135# dl

Comment #129 - Posted by: Kg at December 31, 2011 1:10 PM

M.37.175

As rx'd (started at DL)

7rnds + 2 DL

RIP Sgt. Rudd ("Ricky")

Comment #130 - Posted by: LMD_Mike at December 31, 2011 1:39 PM

8 rounds + 10PU + 5DL + 2PP

Comment #131 - Posted by: Jetté 42/M/5'11"/170 at December 31, 2011 1:55 PM

8 rounds + 7 pullups as Rx.

Comment #132 - Posted by: Sheldon N (M/34/6'/183) at December 31, 2011 2:10 PM

9 rounds even as rx'd.

Comment #133 - Posted by: Kyle Bisceglie 44/5'10/180/m at December 31, 2011 2:44 PM

2 rounds

Comment #134 - Posted by: myles456 at December 31, 2011 3:21 PM

M/28/6' 180
12rds 5 pull-ups as rx'd.

Comment #135 - Posted by: Blayne at December 31, 2011 3:29 PM

5k redwood regional park trail run in 35:56. will do today's wod later on.

Comment #136 - Posted by: kevin o at December 31, 2011 3:49 PM

M/28/5'9"/221
East Africa HOA

"Ricky"

10 rounds + 10 pullups/2 DL

Had to scale the push press to 115# and I still can't for the life of me figure out how to do a kipping pullup so all my pullups are SDH

Comment #137 - Posted by: Justin Smalley at December 31, 2011 3:55 PM

7 rds rx'd 19:30

Comment #138 - Posted by: johnh m/43/210 at December 31, 2011 5:10 PM

m/39/6/190
Sub'd 150 DL (barbell)

7 rounds + 1 PP
(I think I am coming down with a cold)

f/30/501/140
Sub'd 75 DL (barbell)
5 rounds + 5 PP

Comment #139 - Posted by: Jeremy A. Olive at December 31, 2011 5:29 PM

F/39/5'3"/130
9 rounds 2 pull ups
40# db
75# push press

Comment #140 - Posted by: Kelly at December 31, 2011 6:31 PM

10 pullups
35# dumbell deadlifts
95 # push press
6 rounds

Comment #141 - Posted by: Rusty at December 31, 2011 8:07 PM

As Rx 10 Rounds, 10 pull ups and 5 Deadlifts.

M/169#/6'/37yrs

Comment #142 - Posted by: britishfireman at December 31, 2011 11:26 PM

9 rounds + 10 pullups

Comment #143 - Posted by: Steve g m/27/6'3"/215 at January 1, 2012 6:19 AM

32 yom, 185 lbs


9 rounds + 10 pull ups

Comment #144 - Posted by: Jeff Weltmer at January 1, 2012 6:52 AM

No heavy dumbells at home. Had to use same barbell as PP. Lost time putting weight on and off the bar.

10 pullups
5 deadlift, 185#
8 push press, 135#

6 rounds + 2 pullups

Comment #145 - Posted by: Paul Z. M/43/5'9"/175 at January 1, 2012 9:13 AM

scaled PP's to 115. 10 rounds + 10 pullups + 5 DLs at the buzzer.

Comment #146 - Posted by: Craig Fletcher M/40/6'4"/220 at January 1, 2012 10:17 AM

Shoulder hurt (seemed to be from squat cleans so I'll have to really check my form next time). Subbed 155 lbs barbell deadlift (due to shoulder).
Racked the push press (also due to shoulder) and scaled to 95 lbs.

8 + 6 pullups

Comment #147 - Posted by: Scratchy at January 1, 2012 10:57 AM

Week 2 back after 3 months, as rx'd:

8 rounds

Comment #148 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 2, 2012 4:54 AM

6 rounds as rx'd

Comment #149 - Posted by: AGL at January 2, 2012 8:24 AM

M/ 37/ 133 lbs/ 5'-6"
(I used 115 lbs for PP)
9 complete rounds + 2 DL
I really felt my grip going on the DL... the dumbell's had large or thick grips and the bar I used for the pullups was kind of slick and very thick as well.
This was a good WOD... Next time I'll use 10 or 125 lbs for the PP.
I really concentrated on going a bit slower on the DL since I was lowing my grip and wanted to stay nice and tight...PPs were all unbroken.
I used wrist wraps to minimize wrist strain.

Comment #150 - Posted by: anton at January 2, 2012 9:02 AM

M/30/5'8"/ 200
subbed dumb bell dl for 275 lbs bar bell dl
6 RDS +10 PULL UPS

Comment #151 - Posted by: kevin at January 2, 2012 9:23 AM

11 RNDS

M/41/178

Comment #152 - Posted by: jayhawkcf at January 2, 2012 11:34 AM

4 rds: 10x PU, 5x 135lb barbell DL , 8x 135lb push press. Garage w/ kids all over me.

Comment #153 - Posted by: Ajax at January 2, 2012 1:14 PM

Hi, I've been doing this for about a month now, and I just did exercise with the full weight, but only got about 3 sets in. Should I be lowering the weight and trying to get to about 6-7 sets for these 20 minute things, or should I just continue with the normal weight?

Comment #154 - Posted by: Tom at January 2, 2012 3:37 PM

7 rounds exactly

60# DBs
111# PP

Comment #155 - Posted by: Brian R M / 49/ 6'2"/ 184 at January 2, 2012 10:06 PM

DL--50 lb DB
PP--95 lbs

7 rds+pullups+deadlifts+7 push presses

Rest easy, Ranger.

Comment #156 - Posted by: Vanessa/67"/140 lbs/29 yrs at January 3, 2012 4:33 AM

7 rounds + 10 pullups & 5 deadlifts

Comment #157 - Posted by: Jacob Hayes at January 3, 2012 5:43 AM

As Rx'd - 7 rounds + 10 PU & 5 DL.

Your sacrifice can be honored, but not repaid. Thank you.

Comment #158 - Posted by: Michael m/49/5'9"/170/MI Survivor at January 3, 2012 1:12 PM

7 rounds, 4 pu, 95lbs

Comment #159 - Posted by: Ulysses137 at January 3, 2012 4:15 PM

RIP and God Bless your family


used 165lb barbell for deads rest as rxed

8 rounds plus 3 pullups

Comment #160 - Posted by: Kevin McClellan 195/50 at January 3, 2012 4:21 PM

m/17/190lbs/6'0"
5 rounds exactly. caught my nose on one of the push presses, started bleeding and had to tend to my wounds. used 115lbs on one set and 95lbs on the rest. the rest as rx'ed

Comment #161 - Posted by: jack wallace at January 3, 2012 4:26 PM

C-
12 + 3 PP
w/ 45# DB's, 95# PP

Comment #162 - Posted by: Jeff & Charity @ CF Snohomish at January 3, 2012 4:36 PM

7 rounds plus 10 pull ups

Comment #163 - Posted by: Stuart at January 3, 2012 11:19 PM

7 rounds plus 10 pullups

Comment #164 - Posted by: Stuart at January 3, 2012 11:20 PM

7 sets + 5 DLs

Comment #165 - Posted by: nsb at January 4, 2012 11:28 AM

Do not have 75# dumbbell. We instead did a US CrossFit WOD.

For time: 5-10-15-10-5
Push Press
T2B
Squat Clean
Run 1 mile (after last 5 reps are completed of triplet)

Miyagi
Used 45# dumbbell. Rest as Rx'd.
24:42


Mrs. Miyagi
65# barbell. Rest as Rx'd.
26:39

Comment #166 - Posted by: Miyagi m/31/170.2# at January 4, 2012 3:53 PM

Tom. Scale your weights down so you can build capacity by young your intensity.

11+5 DL had to use 150# barbell DL. I used 25# metal plates to replicate the greater range of motion caused by using DB's.

@ Always forward crossfit in Granville Ohio.

Comment #167 - Posted by: Dennis at January 4, 2012 8:01 PM

CFWU minus pull ups

7 rnds
5 deadlifts

First round was 135# for push press.....the rest were scaled to 115#.

Comment #168 - Posted by: Aframe at January 4, 2012 10:16 PM

7 rounds
5 DLs
Strict pull ups
Bilateral 55 lb kb PP

Comment #169 - Posted by: Leibc2 at January 5, 2012 11:36 AM

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
45 pound Push-press, 24 reps

8 rounds + 5 deadlifts

Comment #170 - Posted by: RHJ at January 5, 2012 11:41 PM

dernit, i thought it was 20 pullups. 5 rounds, 3 p/u

Comment #171 - Posted by: Crossfit Chris at January 6, 2012 2:14 PM

10 rounds + 4 pullups

Comment #172 - Posted by: Justin Tomal at January 6, 2012 3:36 PM

m/38/5'9/180
CFWU-3. Pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. Row 500m.
8 rounds even. Need to go harder on PP.
PP heavy. Broken to 4+4 most rounds. PU too broken. 5+5 3 rounds or so. Get good external rotation of shoulders to engage lats & keep top of shoulder from hurting. Swing through arms at bottom.

Comment #173 - Posted by: jrm at January 6, 2012 7:36 PM

OMG... I will have no arms tomorrow.... playing a form of catch up did my 6 set of 3 for overhead squats and then 10 min rest and did this..

Adda
green band pullups/65#PP/25# DBDL
6 rounds and 4 pullups


Vinny
95#pp/75#DBDL/PU as RX'd
5 rounds

My body and I wanna fight but I am going to win :)

Comment #174 - Posted by: Adda 30/5'9"/160 at January 7, 2012 7:34 AM

oh and I just realized now we actually kicked our own butt.,... I forgot to write down reps so we did 10,10,10 ..... OUCH!

Comment #175 - Posted by: adda at January 7, 2012 8:43 PM

5 rd's....6 rd's total

Comment #176 - Posted by: Pacers at January 8, 2012 4:27 AM

9 rds + 7 pullups

Comment #177 - Posted by: MikeyPaul/m/30/170/5'8" at January 8, 2012 3:24 PM

I knew Patrick (Ricky) and his family and I attended his funeral. He is a true hero in every sense of the word. Rest easy Ranger. Thank you for your service. RLTW !

Comment #178 - Posted by: Mark Schreiber at January 8, 2012 5:01 PM

m/33/6'3"/195

3 push presses short of 7 rounds

95# push press

Comment #179 - Posted by: Rob at January 10, 2012 2:54 PM

10 rds + 6 PP
50# DB DL, 115# PP

Comment #180 - Posted by: fathertyme 33/m/6'/170# at January 12, 2012 10:21 AM

7 + 5DLs. 95# pp.

Comment #181 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at January 13, 2012 8:35 AM

11 rounds + 10 pull-ups

As rx'd, except I only did 4 deadlifts each time because I didn't have a power rack, so I had to clean 135 once for each set of push press.

Awesome WOD!! Like that it uses both push and pull muscles, since that allowed me to keep my pace much more steady than it usually is for workouts this intense. Will shoot for 12 rounds next time.

M/27/5'11''/195

Comment #182 - Posted by: Kent at January 15, 2012 2:36 PM

10 rounds + 3 pull ups
subbed 60 kg barbell dead lift for dumbbells (since dumbbells were unavailable at that weight.
I did split jerk rather than push press by mistake.
Warmed up with 101 consecutive double unders (pr)

Comment #183 - Posted by: Mik at January 16, 2012 11:36 PM

As Rx'd: 7 Rounds, 10 strict pull-ups, 5 75lb dumbell deadlift, 4 135lb push press

Comment #184 - Posted by: Dennis M/28/6'0/185 at January 17, 2012 2:27 AM

8 Rounds as Rx'd, the push presses slowed me down the most. Good workout.

Comment #185 - Posted by: Edwin 28/M/68"/170 at January 17, 2012 10:02 AM

Scaled to 115# PP, otherwise as rx'ed: 8 rds with one second remaining. Even with the scale the push presses were brutal.

Comment #186 - Posted by: tgremillion M/30/6'1/185 at January 18, 2012 5:08 AM

4 reps short of 6 rounds

Comment #187 - Posted by: SF at January 25, 2012 4:04 PM

8r + 6 pull ups
30k db
cleaned the weight for PP

Comment #188 - Posted by: zenoperegrinus at February 3, 2012 6:05 AM

CFWUx1
Burgener
6 rds
Thrusters broken 5-3 except last round, 8 unbroken to beat the buzzer.
Was tired, too many late nights watching NHL playoffs plus Hidalgo yesterday.

Comment #189 - Posted by: Doug at June 8, 2012 4:48 PM
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