I think I will look stupid running on treadmill with medecine ball in the middle of a big gym lol

HOOAH!!

There's one girl in the WOD demo doing the weighted pullups with a band. It may be just me, but i think the band and the dumbbell kind of counter act each other. Do they not?

Wow....

This is going to be one for the BOOKS!!!!! Cant wait.

RIP Brother, we will carry the fight.

#1
Hehe, sure. Of course, I think that those people strutting around the gym like peacocks staring at themselves in the mirrors look silly too. While I usually WOD it in my yard with a rusty old weight pile and jump rope, I get a kick out of doing a good hero WOD in a commercial gym. Those guys who rest 5 minutes between sets sit there and watch as I ATTEMPT to squeeze out multiple unbroken rounds. Once in a while, though, someone actually walks up and asks about the workout. That part is pretty cool...

RIP Del. "Take Arms"

Drew

Lincoln, the girl in the video is using the band to tie the weight to her and not for assistance with the actual pull ups.

33:33
5'9"
172lbs
27 years old.

That was the first time I've ran in YEARS.

suck factor gonna be high :-)

RIP..all out for those who gave there all for us.

Marc (#1) - absolutely not! Do the workout with confidence, remember that you're honoring a fallen hero, give it everything you have, and don't worry about how you look! I do every WOD with pride at my commercial gym, regardless of how awkward the movement is (see Dae Han - THAT was tough on the treadmill). I get a lot of questions and comments from people at my gym who are excited and curious about the workout (and they see that I'm a hell of a lot fitter than they are). I've met a lot of cool people as a result. This one looks brutal - can't wait to get out there! R.I.P. Del.

Great WOD demo. Motivational!!!

Great WOD!!!
18:06

Great WOD!!!
18:06

Thank you Del for your service so that we are Free.

5'10"
206 Lbs
46 years old
Time=29:29

I don't have a 20 pound ball? I think the heaviest we have here is an 8.

Does anyone know if there is a specific reason for the 20 lb medicine ball? I have a weight vest and will use that if it doesn't make a difference.

Embrace the SUCK!! RIP

#19 Jerod,

Holding the 20lb medicine ball establishes a moment arm which requires significantly more force to hold than just wearing a vest of the same weight on your body. The further out you hold that ball, the more strength it takes to continue to hold it. Try it just now with a small but slightly heavy item, like a book. If you hold it close to your chest it's easy. But if you hold it out away from your body it's much harder.

Rest in Peace Soldier

: “Del” For time: 25 burpees, 400m run with 20lb ball, 25 weighted pull ups w 20lbs, 400m run w 20lb ball, 25 handstand push-ups, 400m run w 20lb weighted ball, 25 chest to bar pull ups, 400m run with 20lb weighted ball, 25 burpees. Completed: 30:43

Jerod the med ball will change your center of gravity adding awkwardness to the run and a weighted vest will not

Jerod (#19), I wouldn't know if there was a specific reason for the 20lb ball, but it will most certainly be different (and much more difficult) carrying the 20lbs in your hands vice wearing it as a vest. My suggestion would be to carry the 20lb ball if you have one available. If you don't, then I would carry the vest as opposed to wear it. Just my $0.02, though as veteran of the 25th ID myself, I'll try to honor this young man's sacrifice the best way I can. Good luck, and git 'er done!

Will smash hard tomorrow for you brother. Rest easy, we've got the watch. RLTW

#19 Jerod...there's also the simple fact that wearing a vest will not exercise your arms.

@ #19: To add more pain. Haha. Running with just about any weight that you can't easily "tether" to your core throws things off. It's brutal in all the right ways (and this is coming from someone that's new to all of this, and HATES running with the 20# MBs!).

I will have to modify this by carrying a 20 lb. dumbbell on the 400M and using four 5 lb. ankle weights for the weighted pull ups since I left my vest at work, but I'm seriously on this one in the morning. Thank you for your service Lt. Del Castillo. Rest in Peace, you will not be forgotten.

OK, nevermind. I got this figured out for RX. :)

holy freakin crap, I love hero WODs but I see myself throwin up already!

realmente lamento la muerte de este joven oficial de infanteria en defensa de la libertad e independencia sepan que los apoyo en todo lo que pueda y tienen mi admiracion y respeto ustedes los soldados de dios los USMC

realmente lamento la muerte de este joven oficial de infanteria en defensa de la libertad e independencia sepan que los apoyo en todo lo que pueda y tienen mi admiracion y respeto ustedes los soldados de dios los USMC

This looks like a super fun WOD!

Cacti! RTLW!

Thank you, First Lieutenant Dimitri Del Castillo and to you as well Lt. Katie.

I bled for you – would you for me? 

I blessed a skin in blazing fuel
Then took a bullet in a duel of 
‘He or I to Die.’ 

I often question ‘Why? ’
Do you? 

My country was my life to give –
Would you for cofuntry cease to live? 
Sinking in a mire of death, 
You have no choice –
So while you’re still alive, 
Rejoice! 

I cried in failure – did you care? 
And as I waned, were you aware of 
What I did –? 
Fighting for my country while you hid 
Behind your comfort back at home? 

Still relaxed? 
My wife and child are fading at the tomb. 
Source(s):
Canadian soldier 3 tours over seas my best friend did this poem

scaled
25 min
400 m w/25# slam ball
25 bp
run w/ball
20 black band assisted pullups
run w/ball
25 hspu
eliptical no weight
20 pull ups
200 m run with ball/200 meter no weight
25 bp

19:55

5'6 155 27 yrs old

First time doing a real crossfit, totally not a runner. This is fun!!

RIP 1 LT! Thank you.

That is some spectacular booty in the WOD example with CFPraxis.

Makes me motivated.

agree with #38....very motivating

#38 I was wondering if anybody else noticed that.

Can't wait to hit this tomorrow.

18:53 rxd

Is there a recommended weight for the pull ups or is it with a max weight?

33:57

19:46
No weight added for pull-ups as struggle doing normal ones

m/46/185

26:45

hard after yesterday's squats and kbs. made some chest to bar and subbed weighted pull ups for 5 L sits and rest dead hang (had to protect my studio floor!) HSPUs were high bridged ones as only have 4 full at mo.

28:37

43.
72 kilos.

this is going to be my first WOD ever, can't believe I've never come across crossfit before.....can't wait!!!!!!!

This was my first ever WOD. I scaled back and did 15 reps instead of 25.

I'm spent! I can't feel my body anymore!

18:48

44/m/176cm/72kg

As rx'd

19:46

Used 20 pound medball for weighted pull-ups instead of dumbbell.
"20(0) pounds is always 20(0) pounds" Henry Rollins
Surprised myself with a sub 20 min time. Medball runs were ugly.

RIP Del
Hooah!

23:51 rx

RIP 1LT Dimitri Del Castillo

DOL

19:22
Ouch

rx'd 22:50

RIP brother. For this I will honor you.

This is going to be a fun one

31:45 rx'd.

27:51 with 20 pound dumbell for run

M/34/185

Being a Brit all my weights are in KG. Had to use 10 kg Powerbag as Med ball heavy enough was not available.
Used 7.5kg on the pull ups

22:24

19:59

26:22 using a 16# Dynamax Ball and Rings for the pull-ups. Runs on 200 Meter indoor track.

22:22 w/HSPU on Abmat

RIP

FOB Salerno

I Rangered up a little extra for Del today being that he did it for us. Did the whole thing in body armor with 1/2 mile runs. Miss you bro.

-Brothers on 3!

Is the WOD enough each day? Sometimes its great like this one, but sometimes it seems very minimal..

M/19/6´1/235

18:45 400 with rowing

Looks like a great workout...can't wait to give it a shot...RIP

I'll give it a shot when I get back to the island.

RIP Sir. It was an honor

21:02 rx'd

m/19/175. 18:20 as rx'd

M/34/6'3"/200

Rx'd: 24:14

M/34/6'3"/200

Rx'd: 24:14

M/24/5'11"/195

Subbed 20# run with 10KG

52:30

ouch

Looks like a great workout I would be honored to do :( I need to allow the stress fracture in my foot heal completely [its one of the things thats holding me back]

Awesome,I can't wait. Does anyone know where they find all this great instrumental rock music? I want to put them all together and jsut blow out my workouts to it. Any help is appreciated.

As prescribed, no treadmill. 19:56
5'11''
185lbs
26

M/34/6'0"/240

24:06 rx'd

RIP to our fallen hero

Scaled a bit, 8 pound medball, small bands for pullups and chest to bar.

RIP HERO DEL

33min

RIP Del, Your duty is done. From a British Royal Marine Serving with 45 Commando ! 16:01

M/21/5'8"/169lbs

19:17

RIP Lt, it was an honor to do this workout. HOOAH.

RIP Del, Your duty is done ! From a British Royal Marine serving with 45 Commando ! 16:01

as Rx'd 35 even

31:14
Fun workout! Fast paced and makes people look at you funny. Haha...love it.

e

Excellent WOD!! RIP "DEL".

M/23/6'2"/185#

Been doing Crossfit a little over 3 weeks, and I can feel my endurance and cardio skyrocketing! Crossfit is amazing! I finished this one in slightly over 26 mins as rx'd. First time on it, and I don't think I did half bad. :)

30:53

Performed as prescribed

M/37/6'1"/195

23:57 w/ Ab mat + on HSPU

FOB Salerno

26:40 Rxed except subbed shoulder press for the last 18 HSPU

As rx'd 21:49! Running with the 20lb ball was ruff. RIP soldier.

First day back.....jumping right in!

Just so all know: Del died a hero with a radio in his hand trying to keep his Soldiers alive. He refused to be evac'd after being shot. Give this one your all for him and his wife Katie. Both classmates. I will knock this out tomorrow. "For your freedom, and mine.

m/27/5'9"/180

subbed 50 double unders fo each set of pullups as i have no bar at the office

all else rx'd

23:29

2012-03-27: 19:59. Sub: 20#vest, abmat,chin over bar. 

Fair winds and following seas on your journey warrior!

M 5'9" 150 Substituted 20 lb. dumbbell for the ball since I don't have one, all else Rx'd. 23:10, awesome workout! Copy that #83, GO ARMY!

Rx: 26:55 minutes (33 yom / 6'0" / 180 lbs)

No weight on the exercises
Swapped 2nd set of pull ups for dips
Completed in 22:16
Lung buster!?!

24:40
20# db held on runs
Feet on smith machine for hspu

RIP Lieutenant Del Castillo.

28:27

At home:

Runs approx 540 meters (1/3 mile)
Can't kip on home rig so all pullups strict.

Try the runs without glasses or sunglasses if possible -- after a while I was pressing the ball against the side of my head and the sidepieces of my sunglasses were really annoying.

22:16 as Rx'd RIP

20:15 as RX'd
Really hate the hill next to my house that is exactly 200m to the top. Half-way thru I kind of wished I had gps'd the distance the other way, but the storm drain at exactly 200m from my driveway is just way too convenient of a turn around marker.

As RX'd 19:44.

RIP Brother.

m/43/5'6"/150
25# med-ball
26:24

26:12 as rx'd

28:35
did only 13 weighted pullups and finished unweighted
scaled the HSPUs
I am a runner. Carrying a medicine ball renders useless any running efficiencies I might have.

26:37, went all out for this one, kicked my butt. First all out effort in a while after being sick, med ball runs sucked. Semper Fi, Del, and Thanks.

My thoughts and prayers were with the family of First Lieutenant Dimitri Del Castillo during this entire WOD.

18:16 RX

M/31/6'1/200lb

RIP Del...Brothers on three.

23:12

25# med-ball
RX'D
M/25/175/6'0

20:20

RIP

26:21 rxd. RIP Del.

m/29/5'8"/180

34:39

Incline sprints on treadmill (no med ball)
HSPUs limited depth (but improving)

25 burpees
400m run w/ 20# db
25 pullups w/ 20# db
400m run w/ 20# db
25 HSPU negatives
400m run w/ 20# db
25 CTB pullups
400m run w/ 20# db
25 burpees

26:23

New Crossfitter!

M/29/5'11"/210

420m runs with 12 lb ball
Unweighted Pullups
Limited Depth HSPU

25:45

22:46 Rx'd

Runs on treadmill, had to go down a hall and up 20 stairs for pull up bar.

Total Knee Replacement on 2 April
Modified for me
For Time:
25 push-ups
2 minutes speed bag
25 weighted pull-ups with 20lbs
25 sit-ups with 20# med ball
25 Handstand push-ups (squat stand fully elevated, toe on bar for balance)
2 minutes speed bag
25 pull-ups
25 sit-ups with 20# med ball
25 push-ups
18:55
M/54/6’/210
RIP Brother

29:13, pack and can't run...rowed 500 m instead, all pullups with blue band (bummmed that i couldn't do weighted and had trouble kipping...thanks globo for the crappy bars!), had to do air squats and push-ups for burpee sub

28:30....Great workout for Del..he woulda loved it, and dominated it...RIP Brother

Sucked 30:49 time wasted setting up the weighted pullups.

33yrs
171#
29:55

Awesome WOD

23:52....Brutal but tremendous workout!!!

m/20/182/5'9"

Rx'd. Amazing WOD. Working on handstand pushup form.

25:02

RIP brother. Honor to those that serve: past, present, and future

42y/o
195#
23:52
Brutal but tremendous workout....Hooyah Del!

even scaled, this was seriously terrible: 22:02

23:26 as rx'd. RIP First Lieutenant Del Castillo.

Is it better to use a 14lb ball or a 20lb dumb bell or some other sub?
(No 20lb ball...obviously)

Heaviest med ball at my gym is 8lbs. So I opted for the 25lbs weight plate. 28.01

Heaviest med ball at my gym is 8lbs. So I opted for the 25lbs weight plate. 28:01

M / 28 / 185 lbs / 5,11

Weighted pull-ups with 20 lbs for 7 then dead-hang the rest. All else rx'd

24:16

M/36/6'4"/197

Did last half of weighted pull ups without the dumbell and did pushups instead of handstand push ups

22:02

25 burpees
400m run with 8kb kb
25 jumping chins
400m with kb
25 modified hspu
400m with kb
25 jumping chins
400m with kb
25 burpees

28mins

20y/o
172#
15:45
RIP LT

Go Navy

Awesome! One of the best WODs I've done in a while... Scaled to HSPU progressions, and standard pullups (no weight)for both sets. Otherwise as Rx'd.

Time: 22:17

As RX'd 30:02

Nice WOD, love running with weights! RIP

17:56 Rx

25:08

M/42/6'3"/262#/Dec 27,2008

Thank you for the ultimate sacrifice, Del...

MOD WOD
25 burprees
Run w/22# ball
25 pull ups
Run w/22# ball
25 shoulder presses 135#
Run w/22# ball
25 pull ups
Run w/22# ball
25 burpees
Total time- 34:25

Did yesterdays 21-15-9 WOD first w/ 135# front squat and 50 db swings in 6:36.

Not too bad with a new hip, happy I got through it.

M/35/195

Del was a really good friend of an LT I used to work with. She did 5 Marathons last year for him and others that died last year at West Point.

I hit the wall about 21 min. I wish I could have been faster. The Med Ball run smoked my shoulders. Need to do this one again and see if I can get in the high 20s. Still, I finished Rx'd

35:07

20:36

RIP Del

Subbed a 20# backpack for the ball, otherwise Rx
27:36

40 yrs old
6'2"
200lbs

RX'd @ 26:50

RIP my brother! We live to fight in your honor as well as all of our other brothers and sisters in arms that have passed serving our great nation! Army Strong! Hooooooa

RIP my brother! We live on to fight in the name of your honor and all others that have passed fighting for this great nation. Army Strong... Hooooooah!!

40yrs old
6'2"
200lbs

Rx'd @ 26:50

22:30 as Rx.

14 minutes 5 seconds almost didn't attempt it because I was way to sore from last week of workouts takings its toll but glad I gave it a go and it was fun in ways despite wanting to vomit

22:29
20# DB for run

RIP "Del." Hope to do this workout at a later time...

Got a deep muscle bruise in my quad this past Sunday in a flag football game. Made up the following WOD to work around it:

10 RFT of:
(5) bar dips
(7) pullups
(9) straight leg dead lifts w/ 45# bar
(11) pushups
total time - 12:26

22:26 as Rx'd

m/18

Did it at lower pace for my shoulder injury few weeks ago.

22:26 as Rx'd

m/18

Did it at lower pace for my shoulder injury few weeks ago.

M/ 31/ 6'2"/ 197 lbs

27:22

22:26 as Rx'd
Did it at low pace cause had a shoulder injury few weeks ago.

m/18

as rx'd
31:27

20:02 rx
24/m

19:11 as rx

19:11 as rx

Wow! I haven't done a WOD in a while and this one kicked my butt; especially the handstand pushups! I did my best to keep pushing through those and ended up finishing "Del" in 34 minutes even.... Man am I out of shape.

6'1''
212.5
34:00
17 yrs old

21:50 rxd.

raining.

28:53 as rx'd killer workout

16:07 as rx'd

M/26/6'1/190

24mins 11sec
Nice.

24:40 only sub was handstand pushups, I did 7 reg then finished with pikes off my bench, then added 15 more, i am not sure the ratio is. Awesome workout I feel sick!

M/32/5'10/180

31mins 12seconds of hell.

I also added Front plate raise starting at 45lbs dropset to no weight to failure. 45,35,25,10,5,2.5,0

Handstand pushups kill my time. I can get like 3 or 4 before I have to reset my position.

As a former Marine I would like to say. Thank you to all our armed service memebers who were and are!

The soldier stood and faced God,
Which must always come to pass.
He hoped his shoes were shining,
Just as brightly as his brass.

'Step forward now, you soldier,
How shall I deal with you ?
Have you always turned the other cheek ?
To My Church have you been true?'

The soldier squared his shoulders and said,
'No, Lord, I guess I ain't.
Because those of us who carry guns,
Can't always be a saint.

I've had to work most Sundays,
And at times my talk was tough.
And sometimes I've been violent,
Because the world is awfully rough.

But, I never took a penny,
That wasn't mine to keep...
Though I worked a lot of overtime,
When the bills got just too steep.

And I never passed a cry for help,
Though at times I shook with fear.
And sometimes, God, forgive me,
I've wept unmanly tears.

I know I don't deserve a place,
Among the people here..
They never wanted me around,
Except to calm their fears.

If you've a place for me here, Lord,
It needn't be so grand.
I never expected or had too much,
But if you don't, I'll understand.

There was a silence all around the throne,
Where the saints had often trod.
As the soldier waited quietly,
For the judgment of his God.

'Step forward now, you soldier,
You've borne your burdens well.
Walk peacefully on Heaven's streets,
You've done your time in Hell.'

~ Author Unknown ~

First time posting.

F/5'8"/38/137

Scaled @ commercial gym: tredmill for run, 20# ball had handles, toes on bar for HSPU's, and assistance on the PU's.

27:37

Special note: My cousin Delene died yesterday and the coincidence of this WOD's hero name made it extra bittersweet for me. Thanks universe and CF for the love.

M/23/5'10"/190

23:35

subbed strict body weight pull-ups for weighted pull ups and kipping pull-ups for C2B's. Need to work on my pulling motions! Also, had to sub with a 15# med ball because my gym doesn't have a 20#

M/39/200lb/5'10"
41:15
Just starting out with crossfit and loving every minute!!

32:44
Done on rings (no PU bar available). This slowed me down a bit, but should help me get that elusive muscleup.
Ran with 20#db as no medicine ball was available.
HSPU done with feet on a tree that tilted back from me. That was ackward, but also helped me in that department.

M/43/5'7"/222

36:20
400's were inadvertently 490's by the time I got out of our long drive and back... plus taking runners on and off to get to excercize room in basement, argh!
Subbed 25# plate for 20# medicine ball
Otherwise as rx'ed.
I'm toast, see you tomorrow:)

29:30

No Med ball & subbed HSPU for Decline pushups
20:32

m/50/69"/128

Rest in peace, Del.
38:35 as Rx'd HSPUs killed my time, but I did them all.
did a tough 20 mile run this morning after smoking my legs with yesterday's WOD, so I was smoked going into this one.

M/43/185

To Del's family, I am very sorry for your loss.

Del

As rx'd:

23:40

More better faster

m/24/5'10"/185

19:28 as rx'd
really tough
RIP

m/24/5'10"/185
19:28 as rx'd
really tough
RIP

Suffer to Honor.

23:12 Rx

m/42/157
24:09 as rx'd

RIP and thank you.

42/m/185
as rx'd

22:40

rest in peace brother

23:27
RIP Del

rest in peace brother

27:51
Runs were with 25lb plate; very tough.
HSPUs and c2b pull ups were 5x5, no prob.

Greg P
35 min flat,
been doing heavy weights for 6 months, and i descovered cross fit, and because theres no way to win in body building using steriods im doing cross fit, slow going but im getting thru the workouts and having fun learning! Thanks to Nick W in bay area for showing me crossfit

27:27

w/ band

27:27

w/ band

Beast of a workout....all for you..

15:23 rx'd. Killer. RIP brother

17:52 subbed med ball for 20pound sand bag. helll of a workout..

17:52 subbed med ball for sand bag 20lbs..
5'9-180-M

22/m/217

Just started Crossfit 3 days ago. Following the WOD's as RX'd.

20:32 seconds. Brutal, still sore from the first 2 days.

Jacob Mills

25:07

185lbs, 24 years old

25:07

185 Lbs, 24 years old

18:04 First time doing Crossfit. Replaced medicine ball with combat vest w/ ammo.

M/32/6'3"/320
Almost as rx'd
Did lat pull down 150/130 instead of pullups & knees on bench HSPU.
36.51min
Ass was kicked!

“Del”

For Time:
25 Burpees
Run 400 meters with a 7K medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 7K medicine ball
25 Handstand Barrier push-ups
Run 400 meters with a 7K medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 7K medicine ball
25 Burpees

28:15

21/M/5’6”/160
CFBD: 2/27/12

This workout was rough, but a great way to remember those fallen for our country!

Did this one in 25:30 as rx'd.

M/22/5'10"/160

22:31
5K rows
standard pull ups
45lb db pushpresses

carried 20# db
half wieghted jumping pu, half unweighted pu
hspu were semi-legit (only ~1-2")

32:48

loved the workout dont know what my time was. my goal was just to do it all. had to do assisted pull ups, and do the push ups with boxes..but i got it all done. only 6th day doing CF...love it...even got my sister doing it.

F/42/5'4"/118
28:52
-used 15lb DB for carry.
-regular pullups, no weight

26:55
chest-to-bar pullups instead of the 20lb.
no medicine ball on the runs.
HSPU still need a LOT of work, they took me forever.

Rip Del
24:24.6

25:51

26/5'7/157

Did this at work and have no treadmill not to mention I can't hang on to my UHF radio at the station and hold onto a med ball so I had to use this outdated elliptical and hold 10# db's in each hand and just do two min of that each time the run came up next. Only other not rx'd was the hspu's. Did three barely and finished off with 22 high incline pushups. 23:49. Definitely would've taken longer had I completed it rx'd

29:59 rx

27/5'10/165

assisted pull ups
chest to bar pull ups instead of weighted
15 lb medecine ball

20:34

40min

2 10# med balls (no 20 in the gym)

Everything else as Rx'd

23:25

26 years old
31:07

M/6'/185/37

Day 2 of .com challenge

28.32 rx'd

all about the hspus for me.

#20 wt pullups and 22 lbs KB for run
21.07

M/25/6'2'' 16:02

28/m/5'11"/188
As rx'd(w/ 25lb dumbbell)
28:46

18:04 rx'd in your honor. Thank you Lt.

Shoulder injury prevents me from doing the pillions so I sub'd in atomic pushups and GHS crunches, otherwise as RX'd.

Male 33, 29:23.6 York Pa

25:50

Jessica - 27:39 as written

This was absolutely brutal for me, this is my second day of this after not working out for a couple years. I had a hard time running after yesterday's workout. Especially for a guy like me, pull-ups and running are not his best friend.

Male 19
6'2
265

Forgot to post time but got it done in 45:49

Subbed chin to bar pull ups for both pull up sets.
14lb medicine ball.
HSPU with feet on smith machine.

27:14

@ home. Didnt set clock before I starter and it stopped at 7 min. all burpees unb. 10,10,5 weighted pullup, hspu 10,5,5,3,2 all kipping, ctb pu unbroken.

21:33
HSPU with band

34:02. 600m run. Purple bad for hspu. We will not forget. Crossfit Emergence
Missoula County Sheriff

RIP Del Castillo, and thank you.
First HQ WOD in a long time Time 32:31
25 BPs
Run 400 Subbed w/ hand weights/10% incline
25 Pull ups
Run 400 hand weights/10% incline
25 piked handstand push ups
Run 400 hand weights/10% incline
25 jumping chest to bar pull ups
Run 400 hand weights/10% incline
25 BPs
M/32/6'4"/212

HOOAH Del!

Remembering the fallen...

27:15
24 yrs
5' 8"
210 lbs

Houston, TX

RIP Del.
Great workout, runs got ugly at the end.
HSPU not alowed at my "Globo" so did ca. 30m handstandwalks right in front of the PT holding court instead.
27:57

No weights for runs and pull ups.
Feet on bar for HSPU.
24:00

Did this workout today with my squad at schofield. Was a very challenging WOD for everybody. RIP SIR!

as rx'd: 21'03

I did the work out but i was on olympic rings. and I did 2 sets of weighted pullups...(bad Idea lol) also i did assisted handstand pushups, i can only do one real one so i did my one and the rest mod. awesome workout RIP del

Great workout!! Loved it!!!

26:08

Subbed 500m rows for runs
Pull-ups w/ 10kg dumbbell
Scaled HSPU w/ feet on 1m tall box

30:54 in Kabul. Used 20lb vest instead of med ball & dumbell. RIP Del.

28 minutes, with the following caveats. Every pull up was a jump to a 8ft bar, one pull up, and drop to the ground. Wall push ups, very awkward, didn't have much range of motion. Only had a 14lb ball, used that instead of a 20lb dumbbell. 35 degrees, ACU w/ combat boots.

rx'd apart from HSPU (did them with feet on 36"box)

26:56 min

I felt so slow on the runs! I subbed a 25# bumper plate since I don't own a med ball yet. I also did head to abmat HSPUs, all else as rx'ed:

26:46

RIP Lieutenant Del Castillo.

m/24/66in/170lb

24:11 as rx'd with no dinner and no sleep.

Del, well done! Be thou at peace. I know you, Daren, Tim, and Runk are in a better place.

Only scaling was on HSPU, don't quite have the strength/technique to put together more than 3-4 as rx, so I do 'em with my feet on a bar on a squat rack.

All other parts rx: 21:23

26 min (w/25 lb ball)
did dead hang pullups with dumbbell - couldn't generate power/motion to swing
29/m/6'1/209

RIP Del

34:12*
*used 15 lbs db for weight, assisted handstand push ups, pull ups not ctb but high as i could.
m/55/155

Tough WOD (as all hero WODs should be)
-20:39 - runs much tougher than expected

m/38/5'10/155

RIP Del.

For time:
15 Burpees
300m run
15 Pull-ups
300m run
15 Handstand push-ups/30 sec handstand hold
300m run
15 Pull-ups
300m run
15 Burpees

Handstand hold unless otherwise noted

Julia 10:15 (lg)
Caitlyn 12:33 (ring)
Sam 12:42 (g)
Mikey 9:53
Lil' Kim 10:35 (g)
Alison 10:30 (b)
Ducky 10:20 (2 abmats)

Various bands used for pullups
Anita 9:12 (2 abmats) - regular pullups
Meghan 10:17 (2 abmats)
Mrs. Carey 9:24
Mr. Carey 10:32
Mrs. Carey 9:24
Mrs. Pip 9:27
Lynn 9:59
Mr. Wonsil 10:37
Crystal 8:52
Jamie 10:32
Mama V 10:55
Amanda 11:12
Barb 10:28
Jennifer 13:26
Chris 8:18 as rx'd^
Murley 8:23 (2 abmats) - regular pullups
BTT DNF

24:16

age 22 bw 170

8:18

For time:
15 burpees
200m run
15 pullups
200m run
15 handstand pushups
200m run
15 pullups
200m run
15 burpees

24 min, seemed "easy", then realized i completely forgot about the 20lb med ball!? ugh.

M / 41 / 5'10" 210lbs
27:03

M/23/5'9"/159
17:30 That was a rough one. double days will cure all pain

22:13, Except, I had to resort to resistant bands to help do all the pull ups, and can only do modified hand stand pushups. Not quite strong enough, but I think I may have died for a moment. Great WOD! I love this!

M/44/5'11"/200

25 burpees
400m run with 20# medicine ball
15 weighted pull-ups (20# dumbbell)
400m run with 20# medicine ball
15 HSPUs to abmat using 1/2" bands
400m run with 20# medicine ball
15 pull-ups
400m run with 20# medicine ball
25 burpees

26:40

25 Burpees
400m run with 22 lb MB
25 weighted pull-ups (22 lbs)
400m run 22 lb MB
25 HSPU's
400m run with 22 lb MB
25 push-ups (modified to push-ups forearm tendonitis acting up)
400m run with 22 lb MB
25 Burpees

25:53

Great WOD! I was spent afterwards.

Male 39 5'9" 165lbs 18:14

31:39 Rx'd

RIP Lt. Thank you for your service.

Did a "Half Del". Half the reps, weight, and distance.

9:42

22:13 as rx'd.

Camp Lawton, Afghanistan

M/27/170/5'8"

Had to sub 400m with 64 meter 20# Med-Ball Overhead Walking Lunges, which I think ended up making the workout harder. Either way Great WOD!!

20:51

M/32/5'9"/150

23:33

Recovering from shoulder injury, so I subbed light (65#) presses for HSPU, all else Rx'd

Really enjoyed this WOD....

36 min. How the hell do people nail this in under 10?

36 min. How the hell do people nail this in under 10?

great wod.. 20'50''..

19:37
Sub 20lb DB for medicine ball

21:30

WOW! Nice WOD. Thank you Del, Godspeed
M / 31 / 5'6"/ 150
26:48 mins. Weighted pull ups half w/ assistance.

32:30

Got stuck with those handstand pushups! Did it in 23:02

23:02

35:43. (30# pullups)

26:15 Rx Great workout. M/38/225/5'11". Honored to run it.

M/35/5'4"/145lbs
As RX'd
20:48

18:22
Grateful to do it

18:22
Grateful to do it

Rest in Peace Del. I'll do this one and think of our CF workouts on the rugby field together.

49:12

36:06

Ouch. Rest in peace, brother. We'll sweat for you from now on.

27:57 rx

RIP Del

RIP and God Bless your family Lt.

HSPU feet over bar on power rack rest as rxed

26:59

41M/5'10"/167#

W/U: skipped.

As Rx: 18:12.

C/D: skipped.

Runs on outside road course (53F, 60% humidity, wearing RealFlex). Another late night workout, after a long day. The 20# med ball felt pretty heavy on the last two runs. Final set of burpees took everything out of me. Some extra time was spent comforting my dog. I accidently kicked in her in the jaw getting into the handstand. Poor thing.

Done in your honor, 1st Lt. Del Castillo. RIP.

23:34

sub med ball with 20lb weight.

Thanks for your service First Lt., and for your family's sharing your story.

Wore 20# vest throughout (instead of holding med ball or db), subbed 500m rows for runs, did pullups on Gravitron +50#, and did Smith bar toe-hook HSPUs, with bar at 60-63" (second rung from top).

20:58

Beastly with the vest. Pullups quickly deteriorated to 2s and 3s. Rowing strong, esp. 2nd and 3rd 500's. You ain't had real fun with a Smith bar until you've tried 25 HSPUs wearing a weighted vest (broken 12-13). Final burpees just a 2 minute gut check (broken 8-17).

w/u - 30 sec Samson, then weight vest on for: 5x el-feet pushup, scap pushup, situp, burpees; 1 min row

c/d - wait 10 mins, row 2k for time (7:46.9), wait 5 min, sprint 250m row without final arm-pull (:58.3); then

2x8 45# bar 1-arm rows
2x10 35# db 1-arm bench press
2x10 48# face pulls
1x15 45# reverse wrist curl
2 15# hockey rollups
2x6 chest-supported rows 80#, 55#

Long cooldowns = good overall. Lots of rowing, pulling, curl - rollups = better shoulders, elbows

20:57 scaled

Did kipping pullups instead of weighted.

21:02 rx

22:00 RXd

M / 34 / 6'0 / 235

as rx'd: 26min 09sec

No 25lb ball, used 20lb. Had to use green band for pullups.

For Time:
25 Burpees
Run 400 meters with a 25 pound medicine ball
25 pull-ups
Run 400 meters with a 25 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 25 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 25 pound medicine ball
25 Burpees

30:36

31/F/5'5/139 .

As rx'd with:
15 lb. medicine ball
modified HSPU
Assisted pull up

26:07

Did first real handstand push up yesterday!
I LOVE CROSSFIT!!!

as rx'd except HSPU kneeling on 26" box
28:37

top 5 toughest. runs with the ball r a game changer. burpees at the end were way slow

35 min
18# med ball on runs except last one
C2b not perfect
Time sucked but great workout

Bernie, Ernesto and Greg went all out for Del Castillo- Tough ASS WOD but the pain we went through was nothing compared to what his family feels!!

M/ 38/ 133 lbs/ 5'-6"
As Rx: 18:25
great WOD... I had to do all runs on the treadmill.. so the running had a bit of a challenge of NOT tripping when transfering the medball from shoulder to shoulder.. I had this little worry about tripping and falling down on the treadmill so I kind of ran a little slower than I could have to be a little safer.. the HSPUs made the run a lot harder that round.
I'm small, so the ball's kind of big on my shoulder and my hand jsut about gets over the top to keep it still while running.
Great workout.. i did the TGU with the bar 2 nights ago and that was LONG... so I was only going to do a 20 minute or so WOD... good mix.

18:36 Rx'd

Scaled - purple band for pullups and used 16lb med ball time - 28:50

As Rx's without medicine ball on runs
19:42
Then
50 Sit ups

As rx'd

20:30

Needed that one

21:57 m/39/190
Sub 500 row for run

Warmup - Row 1k
Mobility
WOD with a 25# ball, 25:20

21:08 as rx'd

Allergies made it feel like I was breathing through a straw!!

22lb ball is closest I had.

25:48

RIP.

Holding the ball like a football was a bear. It kept my abs flexed. This made it really hard for me to breath. Good wod the running crushed me.

As Rxd
21:26

M/46/6'4/175

33 yom, 190 lbs

25:45

20 lb db

Jill: 20:45 No med. ball, Assisted PU

Joe: 27:58 No med. ball, no weighted PU

I used 14# med ball, runs on the treadmill (incline 1.0). Weighted pullups @ 10#, HSPU's assisted with feet on Smith Machine bar.

f/35/145

25 burpees
400 meter run
25 pull ups w purple band
400 meter run
25 HSPU (feet on bar)
400 meter run
25 pull ups w purple band
400 meter run
25 burpees

23:01

M/25/5'9"/161

28:13

Half range on HSPU, all else Rx'd

RIP Del

17:50

Gym only had 15lb med ball. All else RX'd.

M/41/180

RIP

#25 MB 19:47

33.30

modified:
25x pullups
400m w/ 20lb med ball
25x burpees
400...
25 HSPU
400...
25x burpees
400...
25x pullups
PAC, 2x laps=400m, off to DCA

Great workout - done for a great man.

Rest in Peace, Dimitri Del Castillo. Hope the "Latin Heat" is rocking it in heaven.

16:16 as RX'd

Brother of Del's friend, 1LT Daren Hidalgo (KIA 20 FEB 11).

111

27:59

subbed 20# vest for all loads.

Roughly estimated the 400m run, and also tried my best with the chest-to-bars, but I still struggle with them. weighted pullups were a pain because I had trouble holding the KB on my feet, so I lost time there too

27:38

M/40/6'4"/240

27:59
no weight for pull-ups
regular no chest to bar
depth on handstand push ups not the best but struggled through

Great WOD...thank you for your service to our country...RIP...26.02 rx'd..
M/35/5'8"/172lb

38:00. Subbed 50 pushups with feet on 30" box + 25 95 lb press for hspu. Also did 800 m runs by accident. RIP.

38:00. Subbed 50 pushups with feet on 30" box + 25 95 lb press for hspu. Also did 800 m runs by accident. RIP.

Went to high school with Dimitri down in Texas. Paid my respects today subbing for CFFB DWOD. Miss you, man. Thank you.

Rx'd 20:22

28:41 as rx'd
Respects to Del's friends and family. Based on the comments, a remarkable young man.

36:23 as rx'd

hard to run on a treadmill with a wallball but would've been crazy to go down and outside

been slacking lately due to nagging calf strain and schedule

Great WOD!!! Six member of our unit did it together while deployed in Afghanistan and enjoy every minute of it...After it was over of course! LOL

as rx'd, 31:08, killer stuff, need to try it outside. m/21/74kg

23:13

wore a 20# vest through entire wod.

didn't run with the 20# ball
did regular pu's instead of c-b-pu's

Warm up
Pull up 3x5
Dip 3x5
Squat 3x5
Crunch 3x45
Push up 3x5
Back ext 3x15
Time - 23.23.60
Notes: First time with WoD. No weight on runs of pull ups.

First 25 burpees were hollow with 6" target above Max reach
Last 25 burpees were "inverted burpees", smoked my core
All runs included running up and down 6 flights of stairs
All else as rx'd
29:12

First 25 burpees were hollow with 6" target above Max reach
Last 25 burpees were "inverted burpees", smoked my core
All runs included running up and down 6 flights of stairs
All else as rx'd
29:12

25 burpees
600m run w/15lb medicine ball
25 pullups w/full IOTV
600m run w/15lb medicine ball
25 HSPU (attemps)
600m run w/15lb medicine ball
25 chest to bar pullups
600m run w/15lb medicine ball
25 Burpees

6'0"
210 lbs
25 y.o.
29.12

25 Burpees
600m run w/15lb medicine ball
25 Pullups w/full IOTV
600m run w/15lb medicine ball
25 HSPU attemps
600m run w/15lb medicine ball
25 Chest-to-Bar Pullups
600m run w/15lb medicine ball
25 Burpees

6'0"
210 lbs
25 y/o

29:12

32.22 - 7kg ball. HSPUs were attempts but not bad

37:12
Tropic Lightning!
RTLW
HSPU with blue band
32/M/220

As rx'd

26:38

39:45 as rx'd. finally able to get a good wod in! 9-yr old daughter ran 3 of the 400s w/me. 1k row wu 4:02.

M/27/166

As rx'd, runs on treadmill - 35 minutes

27:22 as RX'ed

Used a 25lb plate for the run.

Otherwise as Rx 20:50.

M/168#/6'/38yrs

Del you will be missed. Even though we couldn't come home together, your forever in our hearts.

M 385'10"/188

Rx'd
except 10 HSPU 15 modified

27:40

31:00 scaled:

15# med ball
15 25# pullups
15 handstand pushups

28:20
Ankle assist on HSPUs

26:59
Used 25# KB instead of 20# medicine ball
RIP Dell!

Did this for Del and the four Ohio Guardsmen who lost their lives this week.

A toast.

Them, them.

As rx'd 34:05

Wow. Only did 5 pulls on each and 15 HSPUs. Managed only 10 burpees on the last set. Subbed 20 db for medicine ball. Brutal. 35:53.

31:04 RX, ran 450 meters each time. Was aiming for 31:00 so I'm not far from it.

Scaled for female (15lb med ball, 12lb dumbbell weighted pull ups).

Had to sub hand stand holds for push ups after number 10 (3 sec each 1).

31:40

28:55.....20 lb. dumbell used for the run

17:19 RX

RIP Dimitri Del Castillo. Thank you for your sacrifice.

female/15 y.o./5'3"/139 lbs

Oh, jeez, this one was hard! Did it out in the woods with my 19 y.o. cousin, he beat me by 46 seconds! We had fun, though. :^D Also, I ran with a 12 pound med ball, downed the reps to 20 of each exercise. Since we didn't have a gym, pull ups were replaced with push ups and dips, respectively. (We tried to find a tree for pull ups, but we couldn't find one that would work.)

Time: 13:58

6ft 240lb
rx'd
29:21

32:27 RX, Who you wit?

Cacti Son!

I am not saying against this man. I would just like to say what a insane worls we live in. The United States send young men to their death for monetary profit such as taking another countries oil. They do this knowing a great deal of them won't come back to their families. Tehy also brainwash soldiers into thinking that its all patriotic. This is SAD

No med ball; all pullups straight (no weight/no chest to bar)

27.59

A beast.

CFWU x 3; rings and Walking Lunges

Pullups w/out wts; Burpees straight thru then 10+10+5; pullups 6s, HSPUs 6s
The ball was hell, tried it front, neck, shoulders....

35:54 god I'm slow.

24:14

30:10 as Rx'ed

Haven't done it yet but I'll be sure to knock it out soon D. I remember you from high school, keeping your family in my prayers. Thank you for giving everything.

RIP

25 burpees (all broken )
Run 1/4 mile (treadmill )
25 dead hang chinups (1 at a time)
Run 1/4 mile (treadmill)
25 hspu (toes on smith machine)
Run 1/4 mile (treadmill )
25 deadhang chinups (1 at a time )
Run 1/4 mile (treadmill )
25 burpees (broken)

M/41/5'8/240

Oops
time: 38 minutes

51/m/190

With all due respect and gratitude.

Rx'd. 32:10

Got on the box for the HSPU, otherwise as rx'ed:

22:49

Weighted PU's were tougher than I thought they'd be.

As rx'd, 23:25.

I did sub a weight belt plus 20#, since I don't have a 20# db. Typical Hero grinder. Just put your head down and do work, son. The runs with the med ball were suprisingly tough - there's just no position that is comfortable to hold the ball.

Happy Hero Friday!

As rx'd, 23:25.

I did sub a weight belt plus 20#, since I don't have a 20# db. Typical Hero grinder. Just put your head down and do work, son. The runs with the med ball were suprisingly tough - there's just no position that is comfortable to hold the ball.

Happy Hero Friday!

24:52

m/38/5'9/183
CFWU-3. Pushups instead of PU 2nd. Attempted monkey touches 3rd. Superman. No Burgener. Run 400m.
23:47
Weighted PU & HSPU slowest part. Runs not bad after I got moving.

30min

Interesting WOD. Hate running with weights lol 21:43 RX'd :)

20:49 12.05.12
400m approx. run around compound with 10kg bag of rice, 10kg weighted pull ups

M/18/5'5/135
Used a 30lb medicine ball instead of a 20lb ball because thats all I had. Second time doing a crossfit workout ever.
18:48

M/18/5'5/135
Used a 30lb medicine ball instead of a 20lb ball because thats all I had. Second time doing a crossfit workout ever.
18:48

CFWUx2
28:14

23:05 (deadhang pullups unweighted sub for 20 lb db pu)

M/39/5'10"/190

24:26
no weighted pullups
20lb medicine ball