Man, these hero WOD's are starting to add up. Eff IED's. RIP War Dog.

Man, these hero WOD's are starting to add up. Eff IED's. RIP War Dog.

Lookin forward to it, RIP Nick.

Um, good sub for Dumbell Hang Squat clean? I don't have dumbbells. Have full barbell set and a makeshift kettle bell though. Also, what would you guys recommend for handstand push ups? Newer CF'er and still leery about doing those. Maybe thrusters?

RIP Nick

Our prayers out to your family.

God Bless America! May our fallen, always and forever, RIP! RLTW!

R.I.P. Nick God Bless This one's for you.

RIP the ultimate sacrifice. Semper Fi
As Irvi!n said, this ones all you. Pure motivation!

Awesome, 2 solid demos as well, active duty 11B will be knocking this one out befor the sun comes up on his birthday Tmr on his birthday and that me, thanks for all you do to rep our best CF, god bless

RIP, brother.

Condolences and gratitude go out to the Steinbacher family. Thank you for raising a great man!

Cant wait to do this WOD for Nick and all that have giving the ultimate sacrifice we salute you. R.I.P.

RIP Nick, and condolence to the family...

As a member of the British armed forces I feel a twinge of sadness every time I here of someone making the ultimate sacrifice.
To all the heroes who are still keeping both are countries safe, stay strong!!

30:05

Rory
Afghanistan

30:05

-started seeing spots from going back and forth from cleans to HSPUs after 4th round, nice workout

Rory
Afghanistan

Doing this fifteen minutes after midnight. This one's for you Nick.

I just want to say that I knew Nick I served with him in Iraq during the 06-08 deployment in the same Company B CO. 2-5 Cav, Im currently still attached to the same Company and currently deployed. I am gonna put my all into this WOD today!!!

36:45

Balls!

@ Collin, #4
I wouldn't sub thrusters for the HSPU. You'll be getting plenty of squat action with the squat cleans. You could just use your barbell and go from the squat cleans to an overhead press. also, there's some other decent ways to modify HSPU, like putting your knees on a box while in a pike position. See FAQ page for better descriptions...

@ Colin #4
great hanstand push up and sub video
http://youtu.be/RAO7OG077Ac

M/31/72"/225#

19:14

Doing scaled hpsu with feet on bench trying to mimmick hpsu as much as possible. No flat surface in gym tent. Also, 50# DB for first six rounds and the 40# for last six due to no 45# DB's.

34:33

m/46/185

did reg hspu

33:51

26:56
Sub'd handstand pushups for Kipping pushups (on dumb bells)

I'll get one of these hero WODs RX'D one day! But for now a modified version will have to suffice.
Hang power cleans with only a quarter squat and HSPUs til the 3rd round and then standing DB shoulder push-press from then on.
22:51

I had the honor to serve with nick in this deployment and was there the day god took him from us. We haven't forgotten you brother..this one is for you, every drop of sweat is for you. RIP SPC STEINBAUCHER. "BIG DOGS", 1ST PLT.

31:29
75# barbell HSC, regular HSPU

26:28 as rx'd.

I don't master the handstand push-ups yet. I replaced them by regular dumbbell push-ups.

20 min.

Germany, Münster

M 38/5´11/187lbs

20:36 min

clean´s with Barbell (95 pound)

40:58

Extra push for Nick on this one. Barbarian White 1 ancient, out.

M/25/185/6'2"

39:37 w/ reg HSPUs

Barbell squat cleans were deceptively tiring... Throw in the HSPUs and you have an amazing workout.

M/38/158/5'9"

23:46

Used 35lbs DB and assisted HSPU on box!!(5th week into CF)
Intense WOD! Hope I did you proud Nick! RIP

@ #4 If strength is the issue try doing shoulder presses strict no bounce from the legs. Also i started by facing the wall i would put my feet on the wall and then walk up it, once i could do them that way i began the correct way. They take work at least for me i try and do them several times a week sometimes just doing holds or working on kipping my legs without the pushup. In my opinion work hard on geting the kip down it has really improved my numbers good luck.

46:47 95# bar, reg HSPU

M/39/6'/150#

(Almost) Pack:

7 Rounds of:
10 DB hang squat clean, 30#
5 HSPU, hands on floor

19 min

RIP Nick .. This one is for you!!

Fair winds and following seas on your journey warrior!

M/31/5'9"/161

as rx'd

28:51

M/24/5"10/175

Intense Wod! ........Rip Nick........

18 minutes

25lb dumbells (had to chose between 25 or 50lbs, I have nothing in between and I wanted to go the 12 rounds) pike press with feet on box. 34:00. Killer workout even with the light weight. Note to self: Gotta push myself further.

The girl in the video, background, needs to do the whole WOD over again, none of the Hang cleans counts, she barely bent her knees

This one's for you Nick! Thinking about all my B Co Barbarians and Big Dawgs today!

Scaled down to:
Pack
7 rounds for time of:
30 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups
13:56

Made up yesterday's. Results posted there.

M/34/6'2''/260

50lb dumbells

22:25

Troy
Palo Alto, CA

F/30/5'2"/130

INTENSE!!! 30# DB, scaled hspu's at half arm length on depth. 21:29. veins were POPPING after this one!

I'm very, very tired of all these hero WODs emerging from cowardly IEDs.
This one is for you Specialist.

Hard work.

M/5'11/210/30

30:27

RIP Barbarian Red 1 Romeo

M/30/5'11/210
30:27 As Rxd

M/5'9"/206/25

29:49

Did regular HSPU as the dumbells in the gym are round and i didnt feel comfortable having them support me

10 Rounds

10 DBSC 45#
6 Barbell overhead push 95#

42 Min

This was day one in CF. Ridiculous workout...loved every minute (after it was over).

Can't wait for tomorrow!

m/41/6'4"/230

19:29

25# dbs for clean
HSPUs with feet on side of squat rack

as rx'd

45:14

M/27/6'1"/190

19:56

6 Rounds
25lbs
12 HSPU from Pike

Regular HSPU, as we only had round dumbbells.

34:51

M/25/6'2"/215

12 Rounds-
10 DB hang squat clean, 45lbs#
6 Strick DB press (DB parallel to simulate HSPU), 45lbs#

32:52

F/26/5'6"/120

19:35

10 Rounds
15lbs
12 HSPU from Pike

2012-06-19: Sub: 400m/10X45#DBSC/6XHSPU. 12rnds@44:11.

M/23/5'11''/180

Subbed dumbbell HSPU with normal HSPU

23:58

scaled to 25lb dumbbells (best I have) and normal HSPUs
32 minutes
Wow, 72 HSPUs in one workout!

Holy cow what an intense workout!

25:11

TOUGH! I'm going to incorporate this workout when wrestling season comes around!

Coach Wood

25lb dumbbells and regular HSPUs

22:33

M/22/5'11"/180
28:29.8

Went to HSPU with hands on plates after 1st 2 sets. Pressed for time and was deteriorating fast; otherwise, would've stuck to it.

Terrible form, had to drop in weight half way through, took nearly an hour and I'm just happy I made it through all 12 sets #firttiimecrossfitter. Best workout I have had in months. I'm pumped to get back in shape and improve.

thanks to Nick and all of your brothers

M/43/178

scaled 30# dumbells to get the form right, limited range hspu's

19:30

awesome workout

Subbed 135 lbs. Hang power cleans and reg. HSPU. 24:39. RIP

M/31/224/6'0"
Subbed regular HSPUs
10 rounds (quit early due to time)
Time: 27:28

M/31/224/6'0"
Subbed regular HSPUs
10 rounds (quit early due to time)
Time: 27:28

32:57 for my girlfriend with 33lb dumbells

19:18

rx'd
50:15

17/M/215/6'0"

Didn't finish all the rounds last night, failed during the 11th and decided I wanted sleep. I did all 12 today though, 36:22. Went to limited range HSPU's during the last three rounds.

RIP.
Due to an extensive amount of pushups i did yesterday I changed the PU to Toes to bar.

27/F/145/5'9

23 min. 20# Db

M/52/154/1-1-06

Heavily scaled 25#DB/toes on bar

21:34

With humble thanks and a heavy heart. Fair winds and following seas.

M/18/140/5'7

Did this for you nick!

23:18 Did hspu yesterday so did 12 pullups per round.

95 bar hang power cleans

Very awesome WOD.

misread the post before I went to the gym, only did 10 rounds.
wt. as rx'd w/hspu's
29:27

20 min. 20 sec. i also did 100 sit ups after the workout, forgot to stop the watch until done with sit ups.

F/35/5'2/135

Scaled to:

30lb db hsc
Ab mat hspu

Time: 28:08

Broke the db up by 6 and 4 and the hspu up by 5 and 1 when I could keep my balance, a few were 3 and 3. Don't recommend breaking these up in half, ie., 5 and 5 then 3 and 3. RIP Nick. Thank you.

As rxd
45:40

Time:
00:17:27

Notes:
Modified to 15kg dumbbells + gas mask

35# DB
HSPU to ab mat
34:00

24:03.

This was an awful, awful (read awesome) work out. Longest round was round 9 at 2:39.

33:45 with hands on ground rather than DBs. Tough stuff.

23:07 @ 35lb

32:27 scaled to regular hspu

27:51 as rxd

26.39 RX'd It was an honor Specialist Steinbacher.

Back a little tweaked, so scaled to the "Pack"
7 rounds and only 30 db's
13:34

Will do as Rx'd next time. Easily a 27-34 min WOD for me.

6 rds. 10 pullup burpees, 6 hspu

17:42

In Adolfo Park, Camarillo, using a swing set bar a foot over outstretched hand, and a redwood tree for the hspu. Great work on the snatches and pullups Kevin.

Thank you for your sacrifice Specialist Steinbacher.

M/29/5'9"/195

38:06 with 40#dbell but otherwise as Rx'd

M/38/155

23:47....used 40lb DB everything else as rx'd....RIP Nick

Wow ddi this in the morning and I still feel it.
Used 40# DB's for the cleans. I don't have 45's.
Did the HSPU as RX. THose are tough. Time 33:43.

Scaled to;

12 rounds for time of:
35 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups (no dumb bells; almost fell on my face every time I tried)

23:50 (pr)

m/49/5'7/155

scaled db's to 40#
everything else rxd

30:35

rip nick

53:26 Today was first day of crossfit and love it!

that was not a fun WOD
but pushed on thanks Nick
Shoulders are on fire

28:35
Western Australia
love your work HQ

M/31/5'8"/212

38:20

To all that have served past, and present a big THANK YOU. To all we have lost keep RIP.

19:40

Subbed hand stand push-ups with standing DB overhead presses with 50lb dbs.

M/35/5'4"/144lbs
As RX'd
23:58

M/27/5'8/189

32:23

reg. HSPU w/ 1 ab mat

Thank you for your service Specialist Steinbacher and R.I.P.

I got the 45 lb. dumbell hang squat cleans in but subbed the handstand pushups for 50 lb dumbell shoulder presses. Completely smoked my quads and forearms on this workout. Well done!

31:58

8 rounds
35# DB hang cleans x10
regular hspu x 6

On duty

m/51/168 scaled to 35lb d.b.25:36

25/m/180lbs/5'11

12 round : squat clean 45 lbs 10
Regular handstand push up 6

30:58

Hard Tranning !

12 rounds:

10 x 35lb dumbell squat cleans
6 x HSPU as far as I could muster

32:25

well the first HSPU put a whole in my gym's drywall when I kicked up lol. so I subbed in Fran instead

Did first 3 rounds with 45lb DBs then dropped to 35lb DBs and subbed regular HSPU

25:42

42/m/195

12 rounds

135 hand clean squat cleans
6 HSPU

34:28

RIP Nick!

As rx'd

33:58

12 Rounds
10 75# Hang Cleans
6 PushUps with Dumbells
13:14
Then
50 Sits

17:18. After seeing the other times, I realized I must have messed up. Only used 45 bar for cleans. Oops. Semper Fi, Brother

30 min amrap

10 hang squat cleans, 45# dbs
6 HSPU negatives

8 rounds + 8 cleans

M/39/6'3/329

12Rounds 45# HSC x10
12Rounds 70# OHSP x6

M/23/5'10/180

14:37

HSPU's on floor

21:03

20# dbells for HSC
5 rounds reg HSPU, 7 rounds modified

M/24/5'11"/190

18 kg dumbells
5 HSPU/round
1 abmat for first 4 rounds of HSPU
2 abmats for last 8 rounds

38:45 mins

14:15 (6 rounds)

RIP brother. 39:00. The handstand PU's destroyed me, and I loved it!!

M/42/5'8"/168

15:35 40lb DBs and toes on a 5-foot-high bar to assist the HSPUs; 12 Rounds

Scaled to 10 sets
28 minutes

49.15

40lbs db

Not happy with it but I was spent after 8 hours of painting in the sun today

Over two and a half months since TKA
Physical therapy then Modified WOD: done with deliberate and controlled form. Have to work out smart
6 rounds for time of:
20kilo Kettlebell cleans, 10 reps (no DB’s)
6 Handstand push-ups (toe/shins on bar in squat stand for balance)
11:09
M/54/6’/205
RIP Brother

23:39 as rx'd alot harder then i had anticipated.

30:43, 9 rounds. 24.25 (including handles). Black band on top, grey on bottom for HSPU's.

24:22 as RX'd

Rx'd - 31:24

21:55
Subbed:
25lb kettle bells, I don't have any dumbells
Regular HSPU

30 lb dumbells, handstand pushups on the floor

Ran out of time trying to do this at lunch:

9 sets. 20:03

RIP Nick.

22:09 50Lbs Dumbbells and reg HSPU's
m/26/5'7"/205

F/30/120

Used 25lb dumbbells

19:33

RIP

30# dumbbell
Hspu(abmat)

27:26

28:25 as Rx'd

30:38

All Dumbbell hang squat clean sets unbroken.
Rounds 1,2 & 12 HSPUs performed with abmat and bumper plates. Rounds 3-11 HSPUs with abmat only. This was the first WOD I tried the abmat/bumper plate combination, and the increased range of motion was challenging, but do-able.

RIP Nick.

95# barbell
HAPPY with annatto
27:20

f/30/5'5/123

doubled up and did this after the 6/20 WOD

50# hang cleans (barbell, no dumbells), HSPU w/ 36 in box

13:13

as rx'd with handstand pushups done kneeling on 24" table

24:19

Me:

26:33 RX

Wife:

18:25 (15# Db + Pushups)

subbed 35# DB, and did normal HSPUs

37:59

Key for me was doing the cleans unbroken and quickly, but I got that groove in the last half of the rounds

26:35 Rx
Hspu's got really tuff 9-12

26:35 Rx
Hspu's got really tuff 9-12
Rip brother

59:28
Used Parallettes for HSPU - 4" deficit, 1 at a time.
Moved parallettes out to 27" on center, after 6 rounds, and was able to cycle them a little faster.
All cleans unbroken

28/m/5'11"/180
As rx'd
39:10

M/28/6'180

19:40 as Rx'd.

H.S. were all unbroken. After maybe two sets I broke the cleans into five and five.

26:20

Jessica: 27:17

scaled to 25lbs
subbed heel-on-bar assisted HSPU

21 minutes

21.07, 40# db band ast hspu

34:13
Regular Hspus after round 3

Brutal

1:06:32

couldnt finish this. Had to go.

Completed 8 sets in about 30 mins.

Yuk

44/m/176cm/73kg

35 pound dumbbells
HSPUs on 3 cm (1,2 inch) plates

29:52

unbroken cleans, HSPUs broken before muscular failure, no kipping

M/ 38/ 134 lbs/ 5'-6"
I modified this to use 40 lb dumbells
I did only 8 complete rounds in 32:20

This was a KILLER on the SHOULDERS... I even felt the shoulders in the hang squat cleans... I think because they were tired and I was forced to kind of activate them a bit in the catch and on the way up.. much more so than i would if I used a barbell.

I also used low paralettes to do the HSPUs since the dumbells I have are round and would move too much and be unsafe to use for HSPUs. The ROM for the HSPUs was much more than a dumbell so I mostly did singles and doubles.
I did almost all kipping HSPUs from a low drop with the paralettes...I've been working my kipping HSPUs occasionally for these type of workouts and to be able to attack high rep HSPUs. I was always doing strict, but if you hit a wall, the kip will get you out of that hole.

My gym has no hex DB's, all round---so I just did regular HSPU's, full range, unbroken. Subbed 35# DB's as my form on the dumbell cleans is not quite there yet.

M/30/5'6"/190
12 rounds
10x35# Hang Squat Clean
6xHSPU

24:58

Go easy, Soldier.

M/27/180/5'6"

As Rx'd

22:30

8 rounds, regular HSPU.
31:30

C-
@ CFS
30# DB HSC
hands on 25# DB's for HSPU
23:27

29:16

5'7" m 155 lbs.
48:28 rx'd
Wanted to do this rx'd even though the db's were 60% of body weight. Should have scaled but really proud to have finished! Gonna be really sore.

28:44 in living room while watching the NBA finals
35 lb DB
DB press instead of HSPU
Absolutely brutal. I felt sick after 5 rds but kept going to 12.

f/28/5'3"/130
Did 5 rounds with 20# dbells. Bruised the heck out of my shoulders- not sure if I'm doing it wrong? So much for being tough... One progression closer to a full HSPU, though!
8:16

6/21 after a rest day
Only 6 rds. in 26:28...161/175/283
42.5# dbells & HSPU's to abmat
Should've scaled dbells. HSPU's surprisingly not too bad.

40 lb DB first 2 rounds then 35
press/push press with 85 lb bar

34:23
rip Nick

Did 7 rounds and ran out of gas...did it after work on a hot day...will try harder tomorrow...as rx'd except for doing the HSPU while holding the db...didn't wanna tear up the padded mat

18:14

m/37/6'/175

Hang squat cleans rxd
regular HSPU's with 2 ab mats

27:55

06/22/2012

Sub'd 90lb sandbag and inclined pushups:

55 min

driveway

Bless you and your family, Nick.

27:08 with 85# barbell and regular HSPU. Really tough workout...thinking of Nick's sacrifice helped get me thru these sets unbroken.

48:12

17.5kg dumbuells

34:28

At the end the pain was gone...

M/33/6'2"/215

Completed in Afghanistan
45# DB
Regular HSPU
TIME: 35:12

RIP Brother. IEDs SUCK!

not feeling it today. only completed seven rounds and had to bail.

14:28

sorry nick.

Jeff @ work
40# DBs on ground for HSPU. No kipping. 5 rounds in about 10 minutes then we got a run. Last 7 rounds in 18:40
Total time.
28:40

completed 8 rounds at 21:45 and I was done

HSPU done from the ground

M/29/6'0''/235
33:12
Regular HSPU instead of using dumbbells.
This was an awesome WOD

M/29/6'0''/235
33:12
Regular HSPU instead of dumbbells

scaled
35lb hsc
subbed 35# db ohp

19:33

14:32

tough one

44:40

Parallete HSPU w/ 3 blue blocks underneath
22.5 kg DBs

9 sets w/ last 3 on floor for HSPUs

35:25

m/38/5'9/178
CFWU-3. Superman. Burgener. No HSPU. Row 500m.
27:19
Sq cleans not too bad tech wise. Didn't push hard on reps. 6+4 most rounds. Good job w/lumbar curve especially. This helped ENTIRE REP each time. Better jump, shrug & landing position - behind jump. HSPU on floor. Had hex dumbbells but they wanted to slide. Try using aerobic steps in future. Plenty tough as they were though.

12 rds: 35lb hang squat clean x 10; 6 HSPU
PAC

17:23

Reg HSPU...bum shoulder.

M/42/178

WU - 400 singles in 3:02

CF WU

WOD for 6/19/12

"Nick"

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

screwed up and did 10 rounds, 12 reps of HSC (35 lb DBs)
subbed regular HSPU, broken and not all the way down but getting better

30:02

6 rounds @ 35#

10:38

24:53
18-kg dumbbells (heaviest available) aud gym.

RIP

hspu with toes on smith machine

time: 40:18

m/41/5'8/240

12 rounds for time of:
45 pound Dumbbell hang clean, 10 reps
6 Standing Shoulder Press, 135 lbs

18:37

Went unbroken for the first 6 rounds (except I split the presses into 3-3 for the second 3 sets), then I went 6 cleans, 2 presses, 4 cleans, 2-2 presses for the last 6 rounds. Serious WOD; glad my shoulders made it all the way through.

M/27/5'11''/200

51/m/190

With all due respect;
subbed hspu w/135 pp, 10 rds 31:01

42:28 w. regular hspu (to abmat)

I found the dumbbell squat cleans fried by shoulders, making the hspu more difficult. Tough wod.

27:18 23.09.12
12 RFT - 35lb db HSC - reg. kipping HSPU to mat

looking back at old workouts and saw this one. a fellow 1st CAV, will rock this one tomorrow for you brother