December 31, 2011

Saturday 111231

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32. Post time to comments.


Enlarge image

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

WOD Demo with Dave Leys - video [wmv] [mov]

Posted by Pukie at December 31, 2011 5:00 PM

Kudos to HQ for finishing out 2011 by honoring three courageous service-members. -Semper Fi!

Comment #1 - Posted by: Josh at December 30, 2011 5:24 PM

RIP Warrior

Comment #2 - Posted by: Mike at December 30, 2011 5:28 PM

3 consecutive Hero WOD's to finish out 2011, most fitting. I will spend the next 3 days honoring these men by giving it my all. RIP and I thank you for making the ultimate sacrifice for our freedoms.

Comment #3 - Posted by: Halvy51 at December 30, 2011 5:33 PM

Dave is one strong dude!

Comment #4 - Posted by: AngelV at December 30, 2011 5:36 PM

thank you fallen heros for all you have given us. thank for our freedom and these stellar workouts. lets get out there and bring in the new year the CrossFit way!! 3, 2, 1 GO!

Comment #5 - Posted by: steve scott at December 30, 2011 5:37 PM

i've been doing CF for over two yrs. now, i love doing the "hero" WOD's but i gotta say this one is a bit over the top,....i can see running with a weighted vest, but seriously.......a barbell?..... c'mon hq,.....this is not your wisest post!

Comment #6 - Posted by: kelvin at December 30, 2011 6:02 PM

Kelvin, if it's too much, scale it. Hero wods are meant to be this challenging.

Comment #7 - Posted by: Demetri at December 30, 2011 6:21 PM

Why is the barbell run a bad idea? There are conceivable instances in life in which you will be required to run while simultaneously carrying something over your shoulder. This WOD simulates that well, and being ready for anything life brings is what CrossFit is all about.

Comment #8 - Posted by: Brian Habib at December 30, 2011 6:23 PM

What can I sub for the rope climbs?

Comment #9 - Posted by: Jack at December 30, 2011 6:25 PM

@6 Kelvin -
Running with an awkward bar befitts our charter even more than a vest. Training with odd objects is crucial. Running with the bar will be both challenging in a practical way( life rarely gives us a vest to transport) and using it in this manner is new to me and my involvement with cf. This wod looks horribly delicious.

Comment #10 - Posted by: Bugdjj at December 30, 2011 6:26 PM

CF HQ, Thanks for honoring the fallen Heros of our Regiment! I didn't know Dae Han that well. My Cousin was his Team Sergeant, and I met him during last New Years. He and his family were wonderful people. God Bless Dae Han and his family! will execute as Rx today.

Comment #11 - Posted by: Rick Van Rickley at December 30, 2011 6:44 PM

@6 Kelvin - Try running through a rice paddy (somewhere in SE Asia) carrying an M-60, spare barrel, tripod, 500 rds plus your own rucksack while the entire treeline filled with VC and ChiComs is starting to light up in your direction and then running with a 45 lb BB casually slung across one shoulder will seem like a cake walk!

Comment #12 - Posted by: ian at December 30, 2011 6:46 PM

7,8 & i said im a life-er when it comes to training and doing crossfit im not some newbie doing this, even training for competitions, scaling is not an option when it comes to hero "wod's", i get they are suppose to be a challenge, harder than the other wod's,ive been in l.e. And a swat officer, i have done all sorts of training, carried all sorts of obstacles (swat vest, shield, ram, other officers)......its one thing to push yourself beyond personal limits, but if you can tell me the last time any of you ran 1.5 miles with a 45lb object.....i will shut up and get to work!

Comment #13 - Posted by: kelvin at December 30, 2011 6:55 PM

@ Kelvin... Dae Han would check out the WOD and add his own piece to it. His work outs were always a bit over the top. Ask anyone that knew him, he was the guy to work out with if you wanted to challenge yourself. RIP DP, we miss you.

Comment #14 - Posted by: Bo Jackson at December 30, 2011 7:04 PM

@ Kelvin... Dae Han would check out the WOD and add his own piece to it. His work outs were always a bit over the top. Ask anyone that knew him, he was the guy to work out with if you wanted to challenge yourself. RIP DP, we miss you.

Comment #15 - Posted by: Bo Jackson at December 30, 2011 7:05 PM

Kelvin - Do rucksacks count, cause I've had a couple of those runs.

Comment #16 - Posted by: jay at December 30, 2011 7:05 PM

RIP brother

De Oppresso Liber.

Comment #17 - Posted by: Drew at December 30, 2011 7:06 PM

RIP Brother...CF HQ, thanks for the hero WODs to finish the year!!!

Comment #18 - Posted by: wingman at December 30, 2011 7:08 PM

A 45 pound bar bell sounds easier to run with rather than some of the ones with a 45 pound plate.

Comment #19 - Posted by: Jason at December 30, 2011 7:28 PM

I second Bo Jackson's comment. I only knew Dae Han for a short while but that dude was hard as rock and twice as dependable. RIP Dae Han... De Oppresso Liber.

Comment #20 - Posted by: robbierobot at December 30, 2011 8:06 PM

What would be a good sub for the rope climb?

Comment #21 - Posted by: Frank at December 30, 2011 8:25 PM


In answer to your post kevin "tell me the last time any of you ran 1.5 miles with a 45lb object.....i will shut up and get to work!"

Actually last night during a K-9 track for an armed subject, I where a heavy armored vest weighing 40 lbs, plus my rifle and duty belt, all my gear puts my body weight up by nearly 60lbs, track was 7.2 km or 4.5 miles for my friends south of the border. I thank god everyday for Crossfit. TRAIN HARD, FIGHT EASY!!!!

Comment #22 - Posted by: George at December 30, 2011 8:48 PM

#21 the Sealfit site says 6 towel pullups for 1 rope climb, I imagine strict. Thats what I'll be doing anyway.

Comment #23 - Posted by: Jason M at December 30, 2011 9:08 PM

Everyone is entitled to their opinion on a subject and has the freedom to express themselves in whatever way they want to thanks to guys like Dae Han.

If you can't do the wod, scale it...simple.

Stay safe CrossFit people.

Comment #24 - Posted by: StevieC CFWorcestershire M/43/6'3"/188lbs at December 31, 2011 2:26 AM

Hooah to the SFC Park of the 1SFG. These guys are studs, and i was fortunate to work with most of these Team guys. Common thread: Nothing gets handed to you in life, you work for what you get! Occupy WALLSTREET whiners: Get a glimpse of a real man, who waded into battle for YOUR right to protest!!!

Comment #25 - Posted by: papabravo at December 31, 2011 2:39 AM

So very close to home!!! RIP HERO and thank you
I will do this wod for you

Comment #26 - Posted by: Rich B at December 31, 2011 3:42 AM

@13, I usually run once a week, 3 mile minimum, with a 50lb Sand bag slum over my shoulder, not a barbell, but heavier, and just as awkward to run with. Took some time to get there, but I wouldn't trade the run for anything.

Comment #27 - Posted by: David McKercher at December 31, 2011 5:20 AM

Ho!y Smokes. 3 new Heroes in a row. What a way to usher 2011 out.

Once again, humble and heavy hearted thanks to you, young Hero. Fair winds and following seas.

Comment #28 - Posted by: bingo at December 31, 2011 5:32 AM

I can't run on our patrol base so sub'd in a 5 min. row (the screen's broken so there's no way to track distance, and had no rope to climb, so I jimmy-rigged a 7' chain to the pull-up bar. Each ascent of the chain began from a seated position.

3 rounds for time:
C2 Row, 5 min.
7' Chain climb, 6 ascents
135# Thruster

Time: 47:36

Comment #29 - Posted by: DanEOD at December 31, 2011 5:37 AM

Once again in a nod to experienced CrossFitters, in the hopes of reducing redundant questions, I will "pre-answer" the usual questions about movements and scaling in January.

Let's please remember that we were all Newbies once upon a time. Be kind and patient will all of our newcomers. --bingo

Comment #30 - Posted by: bingo at December 31, 2011 5:37 AM


40lb. DB
95lb. Thrusters


FOB Salerno

Comment #31 - Posted by: james.patrick [M/49/66"/135] at December 31, 2011 6:04 AM

May the road rise up to meet you.
May the wind always be at your back.
May the sun shine warm upon your face,
and rains fall soft upon your fields.
And until we meet again,
May God hold you in the palm of His hand.
- Happy New Year guys from Australia! 2012, the year for new PR's

Comment #32 - Posted by: Nick at December 31, 2011 6:07 AM

I really like all the Hero WOD's they've had us finish the year with. Never forget. God bless.

Comment #33 - Posted by: Erik at December 31, 2011 6:35 AM

I got up early this morning to do this WOD. I read some of the previous comments, and was appalled! The Hero WODs are about honoring the men and women who have given their all, yet we bicker about running with a barbell....If you don't want to participate, DON'T.
I have served the Army for over 20 years, and happily ran past my neighbors with a 45# bar draped over my shoulder. When they gave me "that look", I smiled and said that is for a fallen comrade, and they understand. Let's honor the sacrifices and get WOD!!!
I had not rope, so I used 6' of my leftover 2" firehose and draped it over my power rack. Did 45 alternating bodyweight pulls each round en lieu of rope climbs. Completed the WOD in 18:19. Rest in Peace, SFC Park!!!

Comment #34 - Posted by: SFC Michael A. Jones at December 31, 2011 6:46 AM

RIP Brother! CF HQ, This is a great WOD. Speals time is sick!

Comment #35 - Posted by: Street at December 31, 2011 6:49 AM

Sounds like a great way to end the year. I live in Waterbury, CT right next to Watertown. I remember reading in the paper about this soldiers death. I thank him and all our fallen soldiers for their service. Its gonna be a honor to do this WOD. Stay safe everyone and have a Happy New Years!

Comment #36 - Posted by: Harvey at December 31, 2011 6:56 AM

Fair winds and following seas on your journey warrior!

I always get jazzed reading the comments from those who knew the honoree, thanks gents.

Comment #37 - Posted by: Apolloswabbie 074" 200 47 yoa at December 31, 2011 7:06 AM

Rip! Subbed today's work out for 1 hour high intesity spin. Don't have a rop to climb and had no towel to use to mod. Happy New Years cf fam!!!

Comment #38 - Posted by: Omar at December 31, 2011 7:17 AM

2011-12-31: 28:22.

Comment #39 - Posted by: gs at December 31, 2011 8:39 AM

used 40lb vest
Run as if you have no vest
make running with the vest uncomfortable

Comment #40 - Posted by: charbs 26/m/185 at December 31, 2011 9:06 AM

As rx'd
Happy but need to get better. Didn't have good shoes for rope climb so climbed in socks.

Comment #41 - Posted by: justaman - liberty, sc at December 31, 2011 9:11 AM

talk about marketing. A group of guys running down the street with a barbell. All the drive byes with new years resolutions seeing that thinking what the hell...who wouldn't come in and see what you're about.

Comment #42 - Posted by: jared at December 31, 2011 9:27 AM

SFC Park was a Squad Leader in Charlie Company 3/327 Infantry Brigade before he went Special Forces. I was a private at the time and went on the initial invansion into Iraq with SFC Park. He was an amazing NCO and one of the greatest leaders I have ever seen. This is an honor and great tribute for him and all our fallen Hero's. Please everyone that does this WOD and the other Hero WOD's remember why you are doing them!!!! For our brothers and sisters in arms that have paid the ultimate sacrifice. Thank you

Shad Lorenz

Comment #43 - Posted by: Shad Lorenz at December 31, 2011 9:32 AM

Well done video. I liked the slo-mo thrusters. Dave moves so well.

RIP Dae Han.

Comment #44 - Posted by: AllisonNYC at December 31, 2011 9:34 AM


* unweighted run, subbed 15 towel pullups, thrusters at 115. it still sucked.

Comment #45 - Posted by: Joel B M/37/5'10"/175 at December 31, 2011 9:35 AM

I would rather run with a 45# barbell for 1.5 miles Any day over running with a 240 B/body armor/1000rounds/ for a. 3 day raid any day of the week.

Comment #46 - Posted by: Gundog at December 31, 2011 9:41 AM

30:14 RX

The barbell run was terrible for a skinny guy, with little shoulder padding. My shoulders are beat to hell. Thrusters weren't bad, just gassed after rope climbs. Great one to end the year on, definitely had to check the ego when I was forced to walk during parts of it. I'm sure Dae would have pushed right through...

Comment #47 - Posted by: Chris C at December 31, 2011 9:56 AM

29:37 (subbed towel pullups for rope climb)

Three rounds for time of:
Run 800 meters with a 45 pound barbell
45 Towel Pullups
135 pound Thruster, 12 reps

RIP SFC Dae Han Park


Comment #48 - Posted by: gb 44/m/71"/185# at December 31, 2011 9:58 AM

19:37 rx'd RIP SFC Park

Comment #49 - Posted by: BH2 m32/178 at December 31, 2011 10:03 AM

Awesome workout, one of my favorites... especially the barbell runs!

I did:

Three rounds for time of:

Run 800 meters with a 45 pound barbell
6 beginner rope climbs (I don't have a climbing rope)
95 pound Thruster, 12 reps

Time: 34:41

RIP Dae Han

Comment #50 - Posted by: Jonathan Offen - M/26/5'8"/160 lbs at December 31, 2011 10:11 AM

Awesome workout, one of my favorites... especially the barbell runs!

I did:

Three rounds for time of:

Run 800 meters with a 45 pound barbell
6 beginner rope climbs (I don't have a climbing rope)
95 pound Thruster, 12 reps

Time: 34:41

RIP Dae Han

Comment #51 - Posted by: Jonathan Offen - M/26/5'8"/160 lbs at December 31, 2011 10:13 AM

This is coming from a person who has been CFing for 3 years, loves it and is certified. but......

how arrogant are the people on this site? So what if someone comes on and asks a question that you all feel is a "noob" question? Its an internet comments board..... why do you care? Does it interrupt your day? Do you have an email alert set for everytime a comment is posted?

"Ugh, i went on the site and checked the comments for the 45th time today and there are redundant "Noob" comments. Im so irritated because I feel i have to answer the question to prove that I subscribe to the journal and can throw around buzzwords and not think for myself"

Dorks. Get a life.

Comment #52 - Posted by: cmonman at December 31, 2011 10:30 AM

jonesworthy, 14:59, pr

all unbroken but 2nd round swings (22-10)

Comment #53 - Posted by: Mel/38m/5'10"/175 at December 31, 2011 11:10 AM

RIP Dae Han, we can all only hope to live up to your standards of sacrifice

25:18, no barbell at current location. found a scale and added 6ft crow bars together till reached 48 lbs. used 12 foot 3/4 inch rope. otherwise as rx'd.

Comment #54 - Posted by: TM at December 31, 2011 11:18 AM

Rx'd with 4x11' rope climbs.
Stop watch malfunction, about 30 min.

Comment #55 - Posted by: Alan M/46/180# at December 31, 2011 11:20 AM


HQ, thanks for the wonderfully painful and humbling last three days of programming for 2011. As someone whose ass isn't on the line day after day for my country, digging into these WODs gives me a much better appreciation for our servicemen and women and feels more meaningful than a magnetic ribbon on the back of my car. The barbell runs gave my ego a particularly good thrashing--great way to ring in the new year!

Many thanks to SFC Park and his family for their sacrifice. RIP.

Comment #56 - Posted by: Kevin at December 31, 2011 11:22 AM

Great Hero WOD. However, as an affiliate owner, no way would I let you run around with my $400 barbell's. I would rather you run with some weight plates or kettlebells. Those are odd shaped and good for making a run uncomfortable.

Semper Fi!

Comment #57 - Posted by: Matt at December 31, 2011 11:26 AM

Did as partner WOD, rowed 800 m with 20 lb vest, 3 rope climbs and 65lb thrusters. One person worked at a time except for rowing. Time 33:39

Comment #58 - Posted by: Wayne Hinton at December 31, 2011 11:27 AM

15lb bar, 85lb thrusters

Comment #59 - Posted by: brittk at December 31, 2011 11:29 AM


Been out with pneumonia. First time back on 5 weeks.

22 minutes

Modified as:
- Run 400m with 45# bar
- 5 towel p/u's per assent (15 each round)
- 75# thruster x 12

Still a sucky runner

Comment #60 - Posted by: Jon Hoberg at December 31, 2011 11:30 AM

800 meter treadmill run w/15# short bar
switched shoulders half way through each run
15 pull ups
65# thrusters

21 minutes

RIP Sergeant

Looking forward to your posts bingo

Laura f/49/5'7/145

Comment #61 - Posted by: power-girl at December 31, 2011 11:33 AM

31:55 as RX'd.

Awesome last 3 days

Comment #62 - Posted by: Jeremy Walker at December 31, 2011 11:47 AM



Subbed 75# for thrusters

Whooo, Baby! That was a long haul!

Comment #63 - Posted by: Message at December 31, 2011 12:05 PM

26:36 RX
That barbell run is rouuuuugh
Should have done all thrusters unbroken since i did the last set unbroken!

Comment #64 - Posted by: Justin Ahrens at December 31, 2011 12:28 PM

36:15 failing at the margin of experience

I walked the 800's.

Comment #65 - Posted by: TRN III at December 31, 2011 12:43 PM

Subbed in 6 towel pullup/squats for 1 rope climb, 95lb thrusters.
Sebastian 23:02
Brock 32:10
The barbell run was just like carrying a chainsaw through the bush. 3 extremely challenging workouts, "Thank you!!!" to HQ for such an excellent year, can't wait for the next.
RIP Sgt Park

Comment #66 - Posted by: sebastian m/43/180/6'2" at December 31, 2011 12:46 PM

Jeff @ 2.0
Thrusters unbroken.

Comment #67 - Posted by: Jeff & Charity @ CF Snohomish at December 31, 2011 1:39 PM

Did my first Hero WOD 3 days ago with Hidalgo, then Ricky, and today Dae Han. I, however; did the 800 meter run carrying a 35 lb. kettlebell and pushing a 15 lb. stroller with a 33 lb. preschooler inside, followed by 10 towel pullups, and 65 lb. thrusters. Finshed in 28:48

Comment #68 - Posted by: Ashley Lane-Clark at December 31, 2011 1:57 PM

Very strong work, Dave. Also, wonderful sentiments from the heart. Thanks for you awesome effort.

Comment #69 - Posted by: CRamsey at December 31, 2011 2:05 PM

29:55 rxd

arms went numb and back tightened up during all 3 runs - carried barbell back squat style. try carrying a different way next time.

Comment #70 - Posted by: aermio m/33/5'7"/148 at December 31, 2011 2:18 PM

Not as Rx'd...Globo's dont like you running with a barbell. lol

800m with 40lb vest on
18 towel pull-ups
90# Thrusters 12 times

3 Rounds in 32min

Comment #71 - Posted by: Ryan at December 31, 2011 2:32 PM

2011-12-31: 28:22. Sub 115.

Comment #72 - Posted by: gs at December 31, 2011 2:47 PM

34M/5'8"/216 (I know I'm a
800m run w/45# barbell
45 towel pulls
115# thrusters 12x
3rds = 43:24

Nothing cooler than running down the street with the barbell and seeing my neighbors staring at me like a deer in headlights.

Comment #73 - Posted by: Rich at December 31, 2011 3:00 PM

first post....couldnt help myself. The fine line between genius and insanity has seemingly become blurred. Already know of two people who have numbness/tingling in their arm from carrying a barbell on their spine for 1.5 miles. A weighted vest is one thing, but when the force is exerted on a 2 or 3 square inch area...while running...that's just absurd. There are many things that thoretically could come up in "the real world" that Crossfit is excellently geared to preparing for, but some hypothetical real world situations should never be practiced for. What's next? Handstand walks on flaming coals? Sawing your arm off for time? Don't be the sheep that follows the shepherd off the cliff. And don't give me the "if our soldiers can suffer through such and such then we can do this" speech. It is disrespectful to Sergeant Park and all of our service men and women to compare what we do to what they do.

Did this instead:
Front squats (135)- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 with one 15 foot rope climb between each set (11:24)

Comment #74 - Posted by: john m. lee at December 31, 2011 3:29 PM

@Kelvin: 12mile march/run with 50lb Ruck to get into Air Assault training
I was attached to 1/9 Infantry “Manchu’s” 100mile road march with 50lb ruck and full battle rattle, 20 miles a night for four nights.
Many a day of my 21 years in the Army running, marching with a load on my back
I will start the WOD shortly, can't wait to see my neighbors or even EPPD’s reaction, at me running down the street with the barbell on my shoulder
American by Birth Lightfighter by Choice

Comment #75 - Posted by: Pete In Sun City at December 31, 2011 4:52 PM


Runs with 50lb in a backpack. 10 jumping towel pullups per ascent (30/rd). Thrusters as Rx.

Lost a lot of time in transition, treadmill upstairs, TPU and thrusters in opposite corners of the gym.

Shoulders bloody and shredded from backpack straps.

Comment #76 - Posted by: Sheldon N (M/34/6'/183) at December 31, 2011 5:11 PM

As rxd

Comment #77 - Posted by: Jonblaze at December 31, 2011 5:38 PM


26:00 Rx

Comment #78 - Posted by: Robidouuuuuu at December 31, 2011 6:07 PM


26:00 Rx

Comment #79 - Posted by: Robidouuuuuu at December 31, 2011 6:08 PM

only ran with barbell on first run. did 4 towel pullups and 4 squats for each ascent. stopped after first round, then realized i was being a pussy and did the last 2. last 2 sets of thrusters unbroken. subbed 95lbs

Comment #80 - Posted by: jack wallace at December 31, 2011 6:13 PM

Low intensity week
Three rounds for time of:
Run 400 meters with a 45 pound barbell
Towel pull-ups for Rope climb, 3 ascents
110 pound Sandbag Thruster, 12 reps
33min 16sec
RIP SFC Dae Han Park
Thank you and Happy New Year to the Joes and Jane’s that are deployed. I missed many special days during my 21 + years, be smart and be safe

Comment #81 - Posted by: Pete In Sun City at December 31, 2011 8:33 PM

TM 18
FOB Salerno

Dewey - 27:40
- Subbed 3 10' Rope Climbs per round
Whitaker - 41:20
- Subbed 44lb Kb/44lb KB/45lb Db for runs
- Subbed 3 10' Rope Climbs per round
- Subbed 115/95/95 for Thrusters
Shade - 33:10
- Subbed 45lb Db for runs
- Subbed 3 10' Rope Climbs per round
- Subbed 115 for Thrusters

Comment #82 - Posted by: Shade at December 31, 2011 11:05 PM


subbed 2@20# db for run ant 115# for thrusters

Comment #83 - Posted by: Patrick at January 1, 2012 2:47 AM


subbed 30 towel pullups for 3 rope climbs.
95# thrusters.

Is there a recommended way to run with a barbell? I was hoping the demo would have touched on it.

Comment #84 - Posted by: Scratchy at January 1, 2012 11:06 AM

400 m run 30 lbs barbell
6 towel PU's
95 lbs Thruster x 12

Comment #85 - Posted by: Ibzim at January 1, 2012 3:53 PM

Sub- 45lb plate
Sub-15 TPs
Running with the plate was very difficult because I could not find a good way to carry it. However, running outside around the 24 was fun. The other members were... entrance to say the least. I was a spectacle.

Comment #86 - Posted by: Magnus 26/5'8"/160-165 at January 1, 2012 4:00 PM

Last time I ran 1.5 miles with 45 sounds? In April of this year went on a mountain bike ride in a popular desert wash right after a rain. It started raining on the last half of the 13 mile loop. Anyone who has ever seen a flash flood running through a desert wash knows how dangerous it can get. With mud binding up my tires and brakes, I carried a well-mudded bike and RAN! I could have abandoned my bike, and would have if felt necessary, but CF repares us for life as we live it. Thanks cross it and thanks to people like Dae Han for the inspiration and their personal sacrifice.

Comment #87 - Posted by: mikey at January 1, 2012 4:26 PM

Doing this WOD tomorrow. Any advice on how to carry the bar for max speed?

Comment #88 - Posted by: Daniel at January 1, 2012 7:06 PM

Thanks to Dae Han and his family for their sacrifice.

Gym closed today, so used what I had lying around and did 3 rft, with new 20# vest on, of

800 m run (with happy English Setter dog)
45 burpees
12 50# kettlebell thrusters


Whole new level of pain and exhaustion visited me doing burpees with vest on...

Comment #89 - Posted by: matt h - 50 179# 1mar11 at January 2, 2012 1:05 AM


Comment #90 - Posted by: craig lawson at January 2, 2012 6:06 AM

24:13 RX 12/31/11

Comment #91 - Posted by: Vega at January 2, 2012 9:31 AM


Comment #92 - Posted by: Fever m/47/74"/189# at January 2, 2012 1:26 PM

25:00 as rx'd

Comment #93 - Posted by: Nick at January 2, 2012 1:39 PM

I'll probably just go with my M4 instead of the bar. Not the same weight, but we don't have enough bars at our box here in Afghanistan to accomodate both.

Comment #94 - Posted by: Vanessa/67"/145 lbs/29 yrs/ at January 3, 2012 2:04 AM

I had the pleasure of working out continually with Dae in 2001-2002.
RIP Partner

Comment #95 - Posted by: Dave J at January 3, 2012 5:22 AM

30.54 as Rx'd

Barbell run was very difficult as far as finding a comfortable place to hold it. Need to figure this out before the workout. The way I carried it absolutely smoked my shoulders.

Rope climbs generally completed without much time between ascents.

1st Round: 4, 4, 4
2nd Round: 6, 6
3rd Round: 6, 6

Felt about a 7


Comment #96 - Posted by: Logan S at January 3, 2012 6:13 AM

38:17. Subbed 45 pullups for rope climbs. Very tough. Especially the run w/ barbell. RIP.

Comment #97 - Posted by: Steve g m/27/6'3"/215 at January 3, 2012 8:25 AM

awesome wod. rip PARK. in your honor.
globo gym modified. with 20 lb vest.
29mins. go crossfit!

Comment #98 - Posted by: dan lau at January 3, 2012 8:59 AM

Runs with no weight

Comment #99 - Posted by: Matt Burritt at January 3, 2012 3:41 PM

no extra barbell to carry so 800's were sans BB.
otherwise rx'd

Comment #100 - Posted by: Jeff & Charity @ CF Snohomish at January 3, 2012 4:36 PM

32.21, scaled w 33# bar, 115# thrusters, so it would not take all day! Awesome WOD

Comment #101 - Posted by: Apolloswabbie 74 200 47yoa at January 3, 2012 5:59 PM

24 Laps at Y
3 rounds
7 Pull Ups
7 Dips
15 Squats with Medicine Ball

Comment #102 - Posted by: dyagg at January 3, 2012 6:17 PM

41:38, Rx'd. 45 lb barbell on runs/95 lb thrusters

Comment #103 - Posted by: Vanessa/67"/140 lbs/29 yrs at January 4, 2012 4:46 AM


Comment #104 - Posted by: nsb at January 4, 2012 11:29 AM

I remeber flying over to Afghanistan with you, bunking with you, and running around the camp looking for some tool to cut you out of the vehicle with. Horrible day. Be good bro and we'll see you on the other side. Until that time buddy.

Comment #105 - Posted by: Eric at January 4, 2012 3:48 PM

For time: 5 10 15 10 5
Push Press 95/65
Squat Clean 95/65
Run 1 mi. (after last 5 reps are completed of triplet)


Comment #106 - Posted by: al deezy at January 4, 2012 3:59 PM

Subbed 50lb sandbag for 45lb bar.

Comment #107 - Posted by: Daniel at January 4, 2012 7:11 PM

31:00. Runs took 6 min. 18 ten foot rope climbs thrusters broken 6 and 6 each set

Comment #108 - Posted by: Angelo P at January 5, 2012 4:32 AM


Comment #109 - Posted by: Weeksbs at January 5, 2012 3:35 PM


Made a few of my LTs do this as well:
23:48 Rx'd
21:14 (Scaled to 115# Thrusters)
22:30 (Sacled to 115# Thrusters)

Comment #110 - Posted by: nicko at January 6, 2012 12:52 PM

29:59 as Rx'd

Comment #111 - Posted by: Brian M/30/178/5'9" at January 6, 2012 3:26 PM


First 4 thrusters @115 the rest at 95#
Subbed 6/6 pull ups/squats for climbs

Comment #112 - Posted by: Aframe at January 6, 2012 9:09 PM

42.71 rx but ran 95 lbs barbell it was bad

Comment #113 - Posted by: kenny castro at January 7, 2012 7:50 AM

45# kettlebell run
rope pullups
115# thruster


Comment #114 - Posted by: Crossfit Chris at January 8, 2012 10:04 AM

RIP soldier

32:50 Rx'd

Running through the streets of DC with a barbell is quite the challenge, and I'm glad to say nothing was damaged in the process.

Also if you need something for trap mobility, the barbell run does the trick. Was a little rough at first, but my traps are loose for the first time in months. Little added bonus there

Comment #115 - Posted by: Justin H at January 8, 2012 9:21 PM

ten gym lengths
three rope climbs
12 Rack Thrusters


Comment #116 - Posted by: PaulDiane at January 9, 2012 5:39 AM

M 38/5'10"/180

42 lb. vest
115 lb thruster


Comment #117 - Posted by: Rholl at January 9, 2012 2:09 PM


subbed 95lb thrusters and 21 pullups, and ran with a 50lb KB on a treadmill.

The runs were DEFINITELY the draining part for me

Comment #118 - Posted by: Saam at January 9, 2012 8:43 PM

God Bless SFC Dae Han.. RIP !!

Comment #119 - Posted by: SethBD at January 10, 2012 5:08 PM

RIP Warrior.

45 freaking minutes-
Subbed 50 lb barbell - half mile
Subbed 9 towel pullups
Thrusters as rx'd


Comment #120 - Posted by: Bill H. at January 10, 2012 10:55 PM

46:30, used a 45lb dumbbell

Comment #121 - Posted by: Pacers at January 12, 2012 5:18 PM

this was definately a good WOD. RIP warrior!

3 round for time.
45lb plate run (800 meters)
3 rope climbs 15'ft
95lb thrusters.

Comment #122 - Posted by: Mark G at January 12, 2012 6:17 PM


Scaled to:

Three rounds for time of:
Run 400 meters with a 35 pound barbell
15 foot Rope climb, 3 ascents
95 pound Thruster, 12 reps


Comment #123 - Posted by: Jon at January 13, 2012 12:01 AM

33:10 As Rx'd
Thrusters killed me, most unbroken was 3

Comment #124 - Posted by: fathertyme 33/m/6'/170# at January 13, 2012 8:44 AM

26:39 as rx'd
lost time using only one bar

Comment #125 - Posted by: jo at January 14, 2012 10:05 AM

I'm getting sick of hero workouts. Don't misunderstand me: I love that CF honors these men; I love that CF makes hero WODs especially interesting and challenging; I love that America has men like this that are risking and sometimes giving their lives to keep us free, or at least safe; and I think - as an active duty military officer myself - that it is important and right and good that we are in foreign lands killing bad guys, but this stuff is breaking my heart. I don't think I can say much more than that. My heart breaks reading these WODs.

Comment #126 - Posted by: RecOnifer at January 14, 2012 6:53 PM

"Dae Han" 1:08:14

Three rounds for time of:
Run 800 meters (without barbell)
30 pull-ups (my gym does not have rope)
67,5kg Thruster x12

Comment #127 - Posted by: LaZZi at January 16, 2012 1:04 AM

48.53. Run with plate or bar from shed to house. 15 PUs.

Comment #128 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at January 16, 2012 11:07 AM

And thank you soldier - to you and your family.

Comment #129 - Posted by: JonNYC xfit since 6/08 5.10 175 42 at January 16, 2012 11:14 AM



Comment #130 - Posted by: Kevin: M/190/6'/40 at January 19, 2012 1:52 PM

800m t/m run @3% 9kph (20k) weights on short bar
45 towel pull ups from standing
50k thrusters

Comment #131 - Posted by: zenoperegrinus at February 4, 2012 12:48 PM

Three rounds for time

Run 1,000 meters (with 50lb weight vest)
10 burpee pull ups
Three 9ft rope ascents, hands only(starting from the sitting position )
135lb thrusters x 12
RIP Brother
De Oppresso Liber

Comment #132 - Posted by: Justin DeLew at March 9, 2012 10:00 PM

In back yard, first time with new rope :)

Comment #133 - Posted by: Doug at June 8, 2012 4:48 PM

As rx'd, 23:58.

Yup, I'm the idiot running down the street with a barbell on his back. Hopefully nobody called the cops to say a gym was getting robbed. Only hit a telephone pole once (once was enough). Rope climbs went smoothly today, and thrusters were not that bad either - broke them 8-4 except for last round where I pushed through all 12. Fun WOD - the runs were awkward, which made them slow (5+ minutes), which allowed me to use them as recovery.

Comment #134 - Posted by: Mel 39/m/5'10"/175 at December 11, 2012 1:43 PM
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