Looking for ideas to improve overall performance (strength, times, etc). I have been to a certification class but I am not improving much. Any suggestions/ideas would greatly be appreciated.

RIP Brother - fair winds and following seas.

RIP warrior brother

R.I.P. Brother! All hero workouts for me this week.

Does anyone know what song plays during the wod demo?

Miss you bud. can't wait to do this

R.I.P. Brother! All hero workouts for me this week.

Does anyone know the song that plays during the wod demo?

Oops, didn't mean to post more than once

God Bless Brian

To Patricia Parry, Scott Bill, Christian, Amy, Andrea, Kerry, Tessa, and Morgan. Your son/ brother is not forgotten! To Scott Bill, thank you for raising your son to be a warrior, America is a safer place because of him. May he rest in God’s eternal peace!

Thank you for your sacrifice, to you and those brothers lost along with you (JF, HR).

We don't have a rope for climbing at my gym, although I do have gymnastic rings.

What would you recommend the conversion from 5 15' rope climbs to Muscle Ups be?

Miss ya man!! Wish you were here to bang this one out!!

R.I.P. brother in arm...

This is cool, another WOD where I can use my new rope I got hanging from the tree in my yard!...I need practice with rope climbing though. Hopefully I can make all 5 ascents on each round. Think I'll scale the BS to somn like 155lbs though...

Thanks Brian. You made this world a safer place.

Thank you for your service, your bravery, your integrity.

RIP bro, its an honor to know I served with those willing to give their lives for the USA!!

Re-starting crossfit for the first time in two years since injuries in Iraq. Got up to 170 on OHS today and can't wait to hit it tomorrow. Can someone suggest an alternate for rope climbs, no rope at my gym.

Desperate - it isn't much about certification you have but instead all about the work you are willing to put in. Set small, realistic goals to start. Achieve them, then move your goals up/forward. If you honestly put in the work, you will improve. You won't go from say - me - to Spealler in a day, or a week, a month or a year. If you think that, lower your expectations. Just set the bar high for yourself. Work hard, push past the point when you want to quit, stay with the(a) program. Work hard=improve. This formula works every time.

RIP Brian. You and the rest of the men lost in the crash are remembered all the time. You all are inspirations.

Can't wait!

Rip warrior!!! We got the watch!!!

Would this equal 75 towel pull ups per round? I'm trying to remember if the proper sub was 1 pull up = 1 foot on rope.. thanks.

Abel - I don't know the song that plays during the wod demo but you can always workout to Brian's favorite: Zack Brown Band's "Chicken Fried".
Gar - here's a shout out of thanks to Brian's mom, Pat, and Mike Parry, Brian's real Dad, for raising this hero. They are the ones who made the man Brian became possible.
Long Live the Brotherhood!

HOOYAH

Fair winds and following seas SOC.

RIP Brother...We miss you dearly

sub lat pulls for rope climb, 25 reps 45 kg
135# sq
12:30

Thank you, Brian.

You are on my wrist and in my heart. Norwich forever.

3x
170lb back squat x15
15ft climb x 5
43:00
Note to self: dont wear shorts climbing a rope...

M/31/72"/227#

Round 1: 185# squat x 25
Rope Sub: 2rounds 5 strict pullups, 10 dips for lack of rope

Round 2: 185# x 15 drop to 135 x 10 to get reps
Sub: same as above

Round 3: 135# x 15 drop to 95# x 10 to get reps
Rope Sub: same as above

14:36

31 Lives / 31 Families / 31 Difference Makers

m/46/185

subbed 25 towel pullups for 5 ascents

11:53

16:15 Scaled 3 RFT 15ft rope climb x 5, 145# back sq x 20

14:10 (75 towel pull-ups/135lbs)

RIP Chief Petty Officer (SEAL) Brian R. Bill

m/44/5'6"/145

135# bs
12' rope
19:32
go faster next time!

M/28/194/6'1" - 16:50

185-sq dont have a rope to climb so sub muscle ups for rope climbs.

RIP Brian. From a current service member thank you for you dedication and sacrifice.

RIP Brother.

We will do this one tonight for you at FOB Shank.

M/44/5'11"/195

3 rounds
3 12' rope climbs
12 155# back squats

~9:39

44/m/176cm/73kg

Three rounds for time of:
5 unbroken sets of 5 x 1 K2E+1 pull-up
135 pound Back squat, 25 reps

18:06

The combination of K2E and pull-ups is the best rope climb I know. Started with C2B pull-ups but couldn't maintain.

Breathing on top only didn't supply enough oxygen for those 25 squats, had to breath continuously. Squats broken in 15/10.

24:11

Used crossover machine with tricep rope(with rope pulled all tge way through) for rope climb. Used 140lbs for first round, 120lbs for 2nd round, and 110lbs for last round.

135lbs X 25 for each round.

Again I'm proud to do another WOD in honor of a fallen hero.

Next time around I'll be closer to the RX I promise Brian!!!

17:10, rxed (12 foot rope climbs, did a no jump first pull)

3 rounds
135# back squats x 25
towel jumping pullups x 75

18:14

Thank you for your service and sacrifice Brian

17:16 at 125lbs.

RIP

Nice work today, crew. Much thanks to Mike H.

FOB Salerno

#1, for results you need the right diet and intensity. Don't do a workout as prescribed if the weight is too heavy for you and you and it ends up making you take 3 min rests between small sets. Maximize the W x D / T formula each time you do a workout is basically the answer. Diet needs to be anti-inflammatory, high plant fat (nuts, seeds), animal meat and eat carbs, just not bread or sugar etc.

Fair winds and following seas on your journey warrior!

As rx'd 13:21. Hot n humid one today. RIP sir.

M/34/6'3"/200

11' Rope from seated position

19:45 ish

Anyone have music credits for the song in the background of the WOD demo today? Shazam couldn't match it.

13:31

175lb squats

Trist- 12.38
JDS- 09.35

Sub climb for 7 towel pull ups

12 min amrap
DL 95 lbs
6 air squats
12 hand release pushups
6 dips

Got 5 rds

2012-05-15: 16:17. Sub 160#, 8' Ls. 5/1X15. (:45,1:22)

32:15 as Rx... not 100% on rope length but at least 15' for sure.

M/52/153/1-1-06

"Nasty Girls"

3 RFT
50 Squats
7 MU (sub 3:1 PU/Dip)
10 HPC 95#

21:28

f/30/5'5/128

scaled to 135#, green band pu subbed for rope climb. (4th grade gym failed me)

love the hero WODs, be well brother.

21:14
@ 95lb
75 jumping towel pull ups

Day 12

Sprint 4 x 40 yards (1 min rest)
Power Sntach 2 RM, 5x2 @ 90% of 2 RM
did 5x2@ 135
then
Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee - 275 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

89 total

Brian,
Fair winds. You were a beautiful man.
Karen

24:50 as rxd

F/42/178/5'10"

135# squats, 13' rope

15:13

This workout exhausted my whole body. I thought my legs would be toasted or my grip would fail... But instead I just felt weak like a baby all over.

13:53 rx'd

* first round squats unbroken... Then 10/5/5/5 for rounds 2 & 3.

Second month since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
Three rounds for time of:
15 Rope pull-ups
20lb Medicine Ball sit ups with an overhead press, 15 reps
Air squats, 25 reps
14:30
M/54/6’/205

22:09 as rx'd

"RIP"
Brothers in Arms

m/46/5'5"/160
3 RFT: 6 Rope climb (13'5"), 160lbs BS
16:43
R.I.P. Brian. I know I will rest good tonight after that one!

age 22 bw 170

9:37
done at jarrod's. squats were 15-12-9 throughout instead of 25 each round

Thanks for this WOD HQ.

Brian was a good friend of mine and I was very proud when I saw this WOD posted last night.

"Good Times"

F/41/5'6"/150

Scaled everything--actually did every thing 3/5:

3 rounds:
3 rope climbs, 12'
15 back squats, 105#

11:22

Brian you always gave 200% to everything you did with your contagious enthusiasm. We miss your spirit. You always were and still are an inspiration to so many. Peace until we meet again.

Sub'ed 50 pull-ups per round for lack of rope, Squat as Rx'ed

20:24

Rip. Brotha
19:30 rx
Rope climbs broke me down.

Rip Brian

F/30/116
@135lbs rx 24:54

M/38/155
@155lbs 11:33

Brian God Bless you and your Family Thanks for your service. You are a a man among men. I start my first crossfit today

Well, just did this one today aft work, with my new 15ft rope hanging from the tree in my yard. Scaled the BS to 155lbs, and managed to get all rope climbs each round.

Time: 16:14.

Rope climbs killed my time. That was enough to tell me that I need to do a couple of rope climbs every day when I get home from work...

Great job getting this to happen Jay! Good times

8:33 Rx. Great wod!

First round
65 towel pull up for rope climbing
105# hack squat x 25

Second, third
25 towel pull up
105# hack squat x 25

41:39

Unbroken.

3x
30 rope Pullups,( no climbing ror at my gym)
15 95# front squats( no squat rack here)

24:31

M/31/216

Subbed 25 pull ups for rope climbs
150# squat

Forgot to start stop watch

great workout, rest in peace...out platoon was in that valley, great workout...great american!!!!

17:21
5 accents
15 back squats

M/29/6'/190

Scaled squats to 135#
Subbed 25 towel Pullups for rope climb

11:08

Michael,

Thank you for your help and advice. I will start setting small goals.

21:12

Jessica - 19:26 (135lb.)

17:56 as rx'd.

Thanks for your service Chief Petty Officer Bill; and to your family for sharing your story.

Subbed to avoid injury.

3 rft of: 40 grasshoppers, 35 be, 25 115# squats

16:15

Core destruction. Focused on CPO Bill when thought I couldn't finish.

wu - usual + 10 ea of grasshoppers, be, squats
cd - stretched back

M/30/5,8/190

rx'd

24:16

I've been doing crossfit for about a month or so now...what can I say that's any different than everyone else. Attitude, physical, confidence, almost every part of my life has improved. There is something to be said about those who immortalize there fallen in the ways crossfit does, it is much respected by myself, and I givethanks for the open source ways of crossfit. I haven't joined a box yet still in the garage with next to nothing for equipment, but I'm serious about this lifestyle crossfit has introduced. Thanks for all the great workouts and all the encouragement you athletes share with one another...it helps everyone!!!

21:45. 11' rope climb starting seated on floor.
RIP Brian. Your sacrifice will never be forgotten.
Glad my Viper boys helped get that guy for you and your team...

three rounds:
27 mountain climbers with knee raise
25 squats, 110 lbs

22:51

M/30/185/5'9"
20:31
sub rope climb for 40 rope pull downs= 1 ascent
185lb 25 reps

RIP Brian!

M/30/5'9"/164

3 rds for time:
Subed rope climb w/ 25 towel pull ups
135lbs back squat 20 reps

Time: 15:06:94

Getting back into crossfit after ~12 months out for back injury.

Modified - 5 rounds
135# back squat
10 pull-ups
8:06

Modified:

10 minute run warm up

3 Rounds:

25 Pull ups (wide and assist at 33)
10 squats with 10 kg. barbell

Time: 13 Minutes

20:33

Subbed 5 towel PUs + 5 air squats for each rope climb
Scaled back squats to 60kg

20:33

Subbed 5 towel PUs + 5 air squats for each rope climb
Scaled back squats to 60kg

Head was spinning cant remember if my time was 15:45 or 17:45
Did 135 lbs squats 13 foot rope

Scaled to 165# - time: 14'34

RIP Brian

subbed 25 band assisted towel pullups

24 minutes

Backsquats scaled to 155#

16:38

RIP Brian, and God bless your family.

M/ 38/ 133 lbs/ 5'-6"
As Rx: 18:55
I took the rope climbs 1 at a time usually doing the 5 reps in about 1:30 - 2:00
I did the squats usually in 3-4 sets. I did the first 10 or so then a quick rest and then another 8 or so and then finished off. I did not use a belt or anything, just concentated on nice full movements concentrating on really pushing out my knees and keeping my body tight. I concentrated on lifting my head/ torso and hips/ butt at the same time. That's a good cue for me.
Felt Good.
Great WOD. For me the 185 was just right as I want to have it a little heqavy but able to move the weight at a good pace.
The rope was a little far away from the squat rack, but not too bad.
POST WOD:
I worked on my ring movements:
5 pullups to a front lever (thinking of a tilt, while changing ring position and pulling the rings to my thighs while staying tight)
5 inverted to back pike to back lever (I was concentrating on staying tight and activating my lats.. trying to keep my body in a nice straight line)

stretched out for a while and that was it.

13:45 RX'd

14:51
Subbed 25 pullups for rope climbs
Subbed 135 lb. squats

@ PETE way to work out smart. Welcome back, how's the knee?

13:45 as Rx'd
RIP Brian, my prayers are with your family

M/45/6'0"/198
Day 15
Nasty stomach virus prohibited WOD today, but made it up the next day (see it posted there as well). No rope, so subbed towel pull-ups (they're a bugger). Back squats as Rx'd.
Time: 10:06

Doing rope climbs on a Sling Leg is like doing rope climbs on a stick of butter

Rx'd 25:00

Rory
Afghanistan

RIP Thank you for everything you have done! I like viewing the heroes workouts, they are great motivation to get up and get going. May God watch over him and his familt

Semper Fi!!

Subbed 3 ascents RIP Brian.

19:12

subbed 5-4-3 rounds of towel pullups, knees to elbows, and narrow air squats

29:07

M/35/5'4"/144lbs
Subbed 135lbs for squats
11:13

22.13
185 BS 1st round
135 BS 2nd, 3rd rounds

just thinking of what these "heros" have given me is enough to push these workouts past my limits. very proud to do this in honor of you. rip brother.

41/5'9"/215
RIP Brother..we will not forget..
Did 30 chinups each set since no rope and I forgot my towel
8:55

Male/ 22 /5'8''/147lbs
3 round for time :

75 towel pull ups
185 pound back squat X 25

31:55

Towel Plups x 25 per round. Sqts broken up to 10/10/5 per round.
19:16.

3 rounds:
15 towel pullups
25 Squats at 155 lbs

15:03

TPs X25
135 BS X25
12:14

135 lb back squat
15 pullups, kipping/jumping
16:27

19:35

24 min
135 lb squat
Rope climb machine thingy

135lb squat
30 jumping towel PU with knees to chest per round
18:34

M 38/5'10"/190

Rx'd

17:43

13:23

3 RFT:
40 towel rows/pullups
115# back squat

17:12

28/m/5'11"/180
As rx'd
15:04

15 jumping towel PUs for rope climbs

19:15

16:23 Rx'd Thank you Brian, RIP

Essayons brother!

Three rounds for time of:
15 foot Rope climb, 5 ascents
135 pound Back squat, 20 reps

tt = 22:50

34:48

scaled: 15 pull ups on rope, 20 reps of 125 lb squats. time?
m/55/155

Rest in peace, sir. Your accomplishments were great, and your service to this country is appreciated. Today I am starting crossfit again after taking a year off... this workout will be dedicated to you.

Rope climb subbed to 25 pull-ups

M: 11:33

F: 15:08

1st week in crossfit, no rope towel pull ups instead and 95 lb squats 17:48 with assistance with pull ups on 2nd and 3rd round

RIP Warrior, You will be missed but not forgotten.....

2 rounds in the Gulfport heat!

3 rope climbs
25 squats @ 135#

14:21

25 pullups per round
squats rx'd

14:05 (135#)

17.17 - 135#

m/38/5'9/177
CFWU-3. Reg. Superman. Burgener
14:38
Rope climbs not too bad, esp when I used feet. Squats not bad. Remembered to really focus hard on lumbar last couple reps of last set. Decent job w/hips back first & rotating feet.

Jeez, this Wod was tougher than I thought lol but I like the heavy weights, gotta work on my weaknesses. Was able to do it 22:28 RX'd @ 146lbs BW :)

I now that man died for your country´s ideology, and you all people of the US worship that, but I disagree with posting images related to war here. Exercise and sports should be free of war ideas, violence and rage

read as "know" instead of now

CFWU x 2

135#s on the BSqts
100' climb on a MARPO machine. Did a 4th rep as I know this does not get core like real climbing

17:59 as Rx'd

31:45

subbed:

9' rope climb, 10 ascents (for 15' rope climb, 5 ascents)

It has been about one year since I've done any rope climbs. My technique was poor. I had a lot of trouble sliding rope along legs. Got better on last round, as several ascents were pretty good. Overall, the rope climb killed my time and I paid the price with some nice rope burns.

RIP

squats
45# x 10
95# x 7
135# x 5

for time
3 rounds:
25 jump rope pu
25 squats(185#)

time: 26:47

m/41/5'8/240

15:34

As rx'd, 14:25.

Rope climbs and moderately heavy back squats - legs are going to be feeling it. Did the back squats 25 / 15-10 / 15-10. Rope climbs felt pretty good, but it was moist out there today.

21.37
135 lb squats

rx'd
- in 90 degree heat at 90% humidity
29:33 - so hot couldn't catch breath

24:50 05.08.12
3 rounds - 50 kipping pullups, 70k BS x 25

CFWUx2
32:32
At gym, needed dbs
75lb db kb swing
2x70lb db c&j

CFWUx1, 45x5, 135x5
27:24