So pumped to do this in your honor Aaron. Thank you Nate and David for the help on this. Tomorrow will be a great day honoring you

I miss you buddy.

Outstanding. Love the rep scheme.

Looks fun cant wait.

Aaron, it was an honor to have been your commander as well as your friend. It will be an honor now to crush this WOD as only you could!! Rest easy brother.

Hero workouts are the best! Let us never forget the true warriors our great country has! Gonna kick my own ass tomm!

Great workout for a true hero!!! RIP my brother.. We got the watch

Am I the only one who thinks kipping HSPU's is rediculous?

Seeing this hero WOD posted, and with September 11th approaching, I was trying to think of some meaningful way to recognize the day and pay tribute to our first responders and armed forces. It's been several years since I gave blood so thought that might be a good start. Can anyone share any feedback on how long it takes to recover... IE should I plan on no WODs for one day or one week? This is not going to deter me, just want to prepare. I'd also like to hear any other ways people remember the day.

Aaron 6, I tend to agree. Kipping doesn't make them faster, so the power output doesn't increase. I do see the merit of them as a skill-transfer exercise tho.

Amazing WOD.

HSPU kips are like the jerk or push press. Just using your body to generate power to move more weight faster. Only my 2 cents.

*ridiculous. Sorry I can't spell. I've tried to kip HSPU's, but once my shoulders fatigue, it doesn't seem to matter. RIP Sergeant Holleyman

So pumped to do this in your honor Aaron. Thank you Nate and David for the help on this. Tomorrow will be a great day honoring you

Now that is a kick ass WOD!

cant wait to push the limits on this WOD for a true HERO!

Is it 30 rds, b/c that's what it's like at the other end of an M-4 when the mag is empty?

#17 - Likely 30 rounds due to him being killed on the 30th of August.

I like to kip my hSPu's occaisionally when wods are intended to be short metcons but my strict hSPu's just give out too fast. For the first year learning em I'd always throw one in here and there to practice and learn the kip, it's very technical and one must have excellent hip control. Now I sometimes do freestanding kipping hSPu's when I need a technical challenge. It's a very useful move and in a wod with 90 hSPu's I'm not going to rule them out since I know how to do them well and my shoulders will still get a beating ;)

Have fun with this one guys, I know I will.

RIP holleyman

Love this WOD!!

RIP Holleyman. Will do this workout for you.

M/27/185/81
Time- 31:42
Scaled to:
Wall Ball - 8kg
6 Push ups with legs on the box
50 kg powe Clean 1 rep.

M/33/5 10"/165

Power clean 155 pound

Everything else as rx'd

37:55

R.i.p hollyman

Power Clean 80kg
Every thing Else Normal
31.47

sub'd bar thrusters for wall ball
155 lbs cleans
35:54

34:14
25# wall ball to 9'
145# pc

I'll probably do this tomorrow.
Although I don't like the idea of subbing a hero's WOD. But I can't do a power clean with 225lb since I'm pretty new to CrossFit and also would have to change the wall-balls to thrusters...

M/29/136# (62kg)

Can't PC 225# (1RM is 165#) so I super sub'd:

30x
5 Wall Balls
3 HSPU (strict)
1 Deadlift 220# (100kg)
1 Power Clean 110# (50kg)

46:22

"Wow, you looked wasted, like more than you usually do" - My wife once I had finished

m/47/185

subbed 205 PC and 8ft wallball throw

34:56

M/27/6"4/200

Clean 110
Ball 5kg wasn't annything heavier
Time: 22.40

Could have gone heavier, but working towards RX'D

53:21
185lbs for the power clean

Wanted to stop at 15 rounds but pushed myself to finish...

RIP SSG...

M/44/5'11"/195

30 rounds

3 wall balls--20# ball
3 push-ups
1 125# power clean

17:53

male, 27/6"/185

Time 26:03 Everything RX'd

R.I.P

Have a nagging wrist injury- is it ok to use straps on the power cleans?

As for the blood donation question, I donate regularly. Red Cross advises you to not lift heavy stuff for the rest of the day after donating. After 24 hrs, you should be okay, but be aware of your body and what it needs. Some people feel weak for a couple of days, while others hop off the table and are ready to go. I'm usually back to full strength within 24 hours.

sub for power cleans?

sub for power cleans?

F/42/5'6"/145

30 rounds

5 wallball, 14# to 8'
3 floor push-ups
1 power clean, 85#

19:52

RIP Brother.

this was brutal and a really good crossfit workout. 38'
M/37/198/5'11"
Wall balls as Rx
Power clean 115# for 10 then 95# for 20
(only had one bar)
Did push press 115# for 10 then 95# for last 20

Fair winds and following seas on your journey warrior!

God Bless you brother.

Great workout-Just started cross-fit--5th day--

Sub barbell thrusters for wall ball-15 rounds 115 and 15 rounds 95-3 reps per set

15 rounds of handstand push ups, 15 rounds with feet on bench-3 reps per set

Clean 135 x 1 rep for all 30 rounds

male-5'11, 160lbs.

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups(15 rds rx'd 15 rds toes on a 20" bench)
225 pound Deadlift, 1 rep(completely read it wrong and didn't see it till posting, crap)

28:47

RIP and thank you for your service Holleyman. My thoughts and prayers are with your family.

as rxd @ HCHS

27:26

#9 Trueson -- I'm 47 and only about 135 lbs. I donate blood several times a year, and it takes me 2 weeks to fully recover. This doesn't mean I can't or don't work out during that time, only that I'll notice I'm a little more gassed than usual. And I only notice it during workouts -- not at all in regular daily life.

37:02 (155lb Power clean)

RIP SSG Aaron N. Holleyman

Another donation to consider would be platelet donation, also called apheresis. Your body replaces platelets faster, you can donate them more often, and there is just as much of a need, (if not more) for platelets. It does take a longer amount of time and its 2 IV access points. I usually feel tired the rest of the day, but feel recovered by the next day. Just a random FYI

No electricity in my barn, and wall balls are hazardous in the very dim morning light. Hopefully can try this Hero WOD this weekend.

Subbed one of my first and still one of my favorite CF WODs:
10 RFT
15 Deadlift (Rx 135 or 145...I did 145 today)
15 Pushups
16:55
Thoughts and prayers are with Aaron and his family today.

30:43

PC's scaled at body-weight (135)

RIP Holleyman

FOB Salerno

3 and a wake-up!!

29:26 (185lb Power Cleans)

M/37/175/6'
Wall Ball Rx'd
HSPU Rx'd
PC was with 2 - 70lb dumbbells (no barbell at my house)
34:02
HAVE A GREAT DAY!

42:04 subbed 40 lb db thrusters and scaled down to 205 after 15 rounds

if memory serves me correctly,SSG Holleyman was a Special Forces medic. a clinic was named after him in Balad. i don't know if the building was torn down when Joint Base Balad was turned over. i hope 5th Group brought the plaque from the building home.

The rep scheme recognizes the unit that Aaron was in, ODA 531. Folks this was an amazing man and I am proud to have called him friend.

Great workout alomost threw up.

5 waal ball
3 hspu
225 power clean

21.26 min.

Edit: Mississippi not Montana

Can't wait to do this in honor of the Staff Sergeant... then have some cans of poolwater in his honor as well.

To all those gents' in the ODAs, past and present- Thank you for your service.

#9/Trueson--I'd be wary of a hard workout after giving blood, but you should be fine the next day. That's a good, quiet, important way to honor so many who have given so much over the past near-11 years. Thanks for the note--I might follow your lead.

To #54/daddyo and #55/nate406--that seals it--gotta do this WOD this weekend!

m/21/5'8/160

Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Time: 31:05

Done in your honor Staff Sergeant Holleyman. RIP.

30 rds.
5-45# Thrusters (no med ball)
3-HSPU with feet on bench (don't have full HSPUs yet)
1-135# Deadlift (back injury a month ago)

-Still kicked my butt at 27:32. Felt a little pukey near the 25th round!

Blew out my elbow some how on the 15th or so round. So I tried to push threw it but it got to bad after durin my 19th round so Im going to redo this wod on the rest day haha

20/m/215/5'10

43:05

30 rounds

5 wall ball 20#
3 handstand push ups
135# power clean

52:50 weak.

15 rounds at 205# HSPU's very slow

24:30

RIP

Thanks

@#54, daddyo: You remember correctly; I was at Balad for my second trip just at 2 years ago. Don't know the clinic's final fate, or that of the plaque though.

-danny

30 RFT:

5 wall balls, 20# ball
3 HSPUs
1 power clean, 95#

28:40

RIP

M/34/6'3"/200

41:21 @ 205

Would have been easier if I was stronger at cleans, better at HSPUs and faster at wall balls.

Just a little joke on a hero day.

RIP

Great WOD Demo by Shaun and the Crew at Lifeworx, they are quality dudes and beasts in the gym.

RIP Sergeant Holleyman

m/42/5'8"/175

Thank you for your service Staff Sargent Holleyman.

Scaled:
30 rounds
25# wall ball (5)
105# Sh. Press (3)
135# Power Clean (1)

46:36 Glad this was a Hero WOD---needed the motivation on this one. Very tough.

M/26/5'7"/200

This workout was awesome and brutal all at once!

Scaled:
30 Rounds
5 Wall Ball (20#)
3 HSPU (Toes on a 36" Box - not at full HSPUs yet)
1 Power Clean (135#)

27:28

F/22/5'8"/145

30 Rounds
5 Wall Ball (14#)
3 PU (knees on a 36" Box)
1 Power Clean (75#)

22:56

Scale cleans to 185#. Otherwise as Rx'd.

Time=48:16

Brutal.

20 Rounds
5 (25 Lb Dumbell Thrusters)
3 Push ups
1 135# Clean
18:46
Good Workout
Then
50 Sits.

M/23/165/5'8"

Time: 30:12 as Rx'D

As RX
33:40

45:42 @ 185 lb. PC. Last max was 205.

Strength and Honor, brother.

Good stuff today. My buddy Jason and I set our goal for 30 min..

12 lbs medicine ball(heaviest one available)(5)
135 lbs clean (1)
3 handstand push-ups(ouch lol)
29:49!!! :-)
Then 100 sit ups with 25 lbs plate..

M/20/5'11"/170

Subbed bar thrusters for wall ball shots
30lb DB Press for HSPU
135 PC

33 minutes

Any recommendations for HSPU sub?

M/47/5'11"/183

30 Rounds
5 Wall Ball (14#)
3 PU (feet on a 24" Box)
1 Power Clean (85#)

~25 min

M/30/175/5'9"
scaled to 185# cleans
38:32
r.i.p. Holleyman

160lb powerclean
10lb wall ball
3 pushups

43:00

First day on the crossfit routine and I'm already in love with it. This is perfect for rugby!

5 reps 18 lb wallball
3 HSPU's (as rx'd)
1 205 lb power clean

45:04

35:05

As rx'd, 34:34.

Another great Hero WOD. Unbroken wall balls and HSPUs - this one came down to the power cleans for me. My goal today was to see if I could take the majority of these from the ground instead of from the hang position. I was able to do all but about a half dozen from the ground. Started off power cleaning, but quickly moved to split cleans. Great practice today to try to be patient and get to full extension on the 2nd pull. 2 missed cleans. I was on about one round per minute pace until round 15 or so, when I started getting tired, and had to slow. It was warm out there today.

Its been awhile since I've done any crossfit and this was a rude awakening. I just completed my third ironman triathlon (louisville) on Sunday & obviously not much of that training is geared the same as crossfit.

38/5'7"/169/m

59:45

did 225lbs on deadlift instead of power clean.

now for a little 4 miler to shake the cobwebs out.

now

Did he CrossFit? True warrior either way, but did he?

M/29/6'1"/210

As Rx
39:29

M/30/5'9"/183 pounds

30 Rounds for

5 Wall Ball (20#)
3 PU (knees on a 36" Box)
1 Power Clean (115#)

30.29

40:39 rx'd.

M/27/5'10/170

30 RFT

5x 24# wall ball
3x HSPU, 1st 12 rx, last 18 with feet on box
1x 120# clean

34:34

Hard would be an understatement

#63 Travis Schneider

I disagree 52:50 isn't weak, even attempting a WOD like this is boss.

You just did 150 wall balls, 90 hspus, and 30 power cleans in under an hour. Most people wouldn't even attempt that, let alone be able to do a single hspu.

M/43/5'11/175

30 rounds

5 wall ball 20#
1 handstand push ups
115# power clean
41:19
Notes: Power clean weight was too light. Try for 2 hspu next time. Put stations closer together.

Took me 45 min to complete this WOD.

I only had 30 min in the morning to complete it but I did it all to honor you Aaron.

m/41/6'4"/226

31:03

5 WBs w/ 11# ball
3 DB shoulder press w/ 40# DBs
155# power cleans

@84 Jim

He did CrossFit. Team confirmed. Early on in CrossFit the people crazy engouh to try it were spec op community.

Also, all hero wods are known CrossFitters.

M/24/5ft10in/145#

Holy crap, I almost died.

5x 20# DB Thruster
3x handstand pushups (set 15-30 incline pushups), 1x powerclean (Sets 1-12 135#, 13-20 125#, 21-30 115#).

54:00

25/M/6'1/165

39:13
PC @ 188

Didn't workout
BAD day AFU
RIP Brother

M/43/5'8"/165

Scaled -
WB as Rxd
3 Handstand push-ups, feet on box
135 pound Power clean, 1 rep
17:00

Adam, Bill, Melissa, and Jim - appreciate your input. Thanks! I'm going to plan to give blood the weekend before Sept 11.

rx'd @ 50:35

30rds
5 thrusters(7.5kg dumbbell=16.5#)
3 HSPUs(strict)
1 power clean(50kg=110#)

39:12

M/36/5'7"/180
5 Wall Balls 20#
3 Handstand Push Ups
1 Power Clean 205#

37:56

Super tough WOD and I couldn't even do the 225.

54m
155ib cleans. got under the bar a bit in my final cleans.
hspu head didn't touch the ground most times

m/25/187/6'2"

15 rounds of:
5 - 20lb wallball
3 - HSPUs
1 - 205# clean

Last 15 subbed 95# SP for HSPUs.

45:11

HSPUs killed me... Really bad. I don't know how to kip yep.

Cross fit total,
985,
405 squat
175 press
405 dead lift
M/50/5'10/235

m.32.69.170;
15:00 x 10rds;

5 wall balls 20#;
3 hand stand p-u;
1 power clean 135;

M/35/5'4"/145lbs
Subbed 155lbs for power cleans
21:55

M/52/170...scaled p c 115....31:10

185# power clean

35:15

M/42/210
RX'D
48:58

m.43.5'11".183

Modified

5 Thursters w/ 35lb Kettlebell
3 Handstand Pushups (strict)
1 Power Clean w/ 125lb

Time 38:39

M/44/185

To the Holleyman family, I am sorry for your loss.

Scaled to 195lbs: 40:16

More better faster

m/6'2/219/36
as rx'd- 46 minutes
terrible time. hspus was actually easier than pc for me.

RIP Soldier

M/37/6'/175 lbs

Scaled
5 15 lbs wall balls
3 HSPU's half way down
1 135 lbs power clean

Time: 24:58

f/46/5'4"/130
Scaled (The Pack)
30 rds
5 wall balls 14
3 hspu
1 power clean 115 lbs
time: 55:42 (brutal)

RIP Holleyman from Crossfit Elevate, Katy, Texas

f/46/5'4"/130
Scaled (The Pack)
30 rds
5 wall balls 14
3 hspu
1 power clean 115 lbs
time: 55:42 (brutal)

RIP Holleyman from Crossfit Elevate, Katy, Texas

F/5'4/135lb/27

Awesome WOD! 42:38. Was only able to fo 15 Rounds.
125# Power clean/16# wall ball/Kipping HSPU with 1 Abmat.

M/36/72"/192
Scaled PC to 185lb (1RM is 230)...prob scaled too much.
Wall ball & HSPU Rx
42:59

RIP Holleyman.

first 6 rounds HSPUs, then 45lb db presses
205 power cleans
40minutes
(PR first time)
207 lbs

M/30/6'1"/227

35:24 RX

M/36/72"/205

190 lb. PC...rx'd the rest

35:26

Great WOD, even though my physical biorythym is at its lowest point today.

m/17/5'10/160
28:42
used 15lb ball, subbed pushups for 3 85lb military press and did 115lb power cleans.

GREAT W.O.D im new to crossfit and this was a killer! so proud that i did it!

R. I. P. Sgt. Holleyman

39:30

Cleans @ 135

18 rds kipping hspu then box mod

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
135 (60kg) pound Power clean, 1 rep

37:40 min

36.52
35lb Dumbell shoulder press in place of handstand
115lb C+J

23:02 male 34 5' 9 175lbs.

Cleans with 185 all other as rx

Subbed 135lb for pwrclean
HSPU first 10rd rx, next 20rd toes on bar
29:18
RIP A. Holleyman

M/22/6'2"/214

34.33
165 power clean

Just returning to anything that resembles regular training. What a great way to test theming and body. Loved every minute of it.

Rx @ 49:56

M/6'4"/225
24:42 RX

M/6'4"/225
24:42 RX

Scaled the power clean to 185. The rest rx'd.
Time 28:16. RIP Sir.

M/5'6"/155#
AsRx everything
37:02

2012-08-30: Sub AMRAP@50mins of 200mrun/5wbs/3HSPU/1PC's (160 bw). 26rnds.

2012-08-30: Sub AMRAP@50mins of 200mrun/5wbs/3HSPU/1PC's (160 bw). 26rnds.

f/33/5'4"/126

30 rounds completed
WB @ #14
HSPU RX
PC @ 115

37:42

24:26 as rx'd we all pushed ourselves over the top for this hero!!! great job everyone

M/26/165 lbs
Scaled cleans to 165lbs 70% of 1RM, everything else as RXed

M/26/165 lbs 32:30
Scaled cleans to 165lbs 70% of 1RM, everything else as RXed

I gotta hold up the Montana bred SOCOM reputation on this one. Looking forward to it!

Scaled to 185lb PC, then as rx'd. Not timed. 5 mile run after. Luke.

F/5'2""/115/33
24:14
20#WB
95#PC
Strict HSPU

M/5'9"/180 lbs 27:12

Scaled cleans to 185 lbs RX'd the rest

RIP Brother

5 10# wall ball
3 HSPU 3" pad
1 180# dead lift
33:40

I did this today for a fellow Eastern Montanan! 22:25 RX
Thanks for laying it all out there for us and RIP brother

30 Rounds
15# Wall ball (all the gym had)
3 HSPU (Mod on a 36' box on my feet)
1 PC 225#

Time : 38:17

Did Wall Ball shot in a different room so is made the time slower but still an awesome WOD

RIP brother

M/43/5'10"/200#

As Rx'd- 29:57

Had to do a big gut check about half way through. Thought about the sacrifice this warrior made for our country...and powered through to the end. RIP Soilder

M/19/145#

Subbed thrusters for wall ball
scaled power clean

5 rounds 95# thrusters (wasn't going to finish)
25 rounds 65# thrusters

4 rounds 170# clean
3 rounds 165# clean
23 rounds 155# clean

HSPU as rx'ed

59:01 this workout was brutal!
Started way to heavy on my lifts so had to grind through it but finally finished!
Glad to do it in honor of a fallen hero RIP!

30 rounds of:
5 2-pd KB swings
3 pushups
1 135# power clean

25:24

Had to scale down to finish in time for my son's first HS football game. Go kid go.

30 rounds:
5 KB swings, 2 pd
3 pushups
1 power clean 135#
25:24

Had to do a shorter version to make it to my son's first high school football game. Go Dragons!

No wall ball 5rep 40# DB thruster instead
Strict HSPU
PC@ 165#
23:12

M/26/160#

30:20

Scaled wall balls to 7kg
Subbed 15kg dumbbell presses for handstand push-ups
Scaled power cleans to 60kg

Sub bbell thrusters for wb
15 rds 24:47

Sub bbell thrusters for wb
15 rds 24:47

Sub 40lb thrusters and 150lb power clean.
Time 50:00

R.I.P Sergeant Holleyman.

M 170 5'11 27

30 rounds
Thruster 25lbs
HSPU
150lb power clean
39:45

Shalom from Haifa, Israel!

wall balls rx'd
then 1 power clean into shoulder press for 3 reps
185-4 sets
165-6 sets
155-12 sets
135-8 sets
45:29

m/49/5'9"/260#

46yr F, 5'4", 160lbs. As rx'd, 14# wallball, 80# power cleans, HSPU from 5' weight bar. 32:33.

20 rounds
5 wall balls
3 HSPU
1 Power Clean 165#
37:49

37/5'0/110lbs

15lb med ball, hspu to mat and 95lb clean. Tough workout - loved it!

30:55

5'8/ 200/29
56:56
20# WB
225# Power Clean

As Rxd

m/27/5'7''/173

33:49

RX'd

Did 25rnds w/PC at 190. Been a while since I've CFed and was feeling wiped out.

Got behind due to travel this week and did the CF Total make-up yesterday. Looking forward to this one later today.

M/ 38/ 134 lbs/ 5'-6"
I have been trying to work on my snatch at least 1 day per week. I have been working on purre snatching, and I am trying to work in snatch balance a bit to get more comforable with pushing myself under the bar... it's really a mental thing for me.. sometimes I just go outand bang out a bunch of reps and no big deal.. then sometimes I just PJ it overhead and drop only like a foot or less... I am not using heavy weight.. just enough to feel it a bit and to have that balance and so when I get a little tired that's when I really want to do one more rep to then push myself DOWN into the bottom of the hole to get the benefit of that positioning.
Snatch and Snatch Balance.. with a few light HPC sets at the end for variety and fun.
I did this WOD pretty quickly overall.
I started with the Burgener warm up and DUs and stretching
Snatch warmups: I would do a full snatch, then hang power sntaches, then hang full snatches using: 75 lbs x 2 sets, 85 lbs, 95 lbs x 2 sets, 105 lbs x 2 sets, 115 lbs
Then I switched to doing Snatch Balance:
105 lbs felt awkward, because I was changing the exercise, so I went down to a light 95 lbs to get the feeling of the motion. I was really trying to push myself under the bar... I need to work on pushing myself into the bottom position.. the more I do this, the more confidant I'll get at doing that in the full snatch when the weight gets to the weight I use for the snatch balance.
95 lbs x 5 x 2 sets, 105 lbs x 5 x 2 sets, 115 lbs x 5 x 2 sets, 120 lbs x 4 last set.
I then did hang power cleans for 3 sets of 5 reps using 95 lbs, 115 lbs, & 135 lbs.
All done with no belts or wrist wraps. My hands and the grip started to feel it in the last reps of the power cleans.
Stretched a bit after.

RX'd as posted for 25:47

37/m175
185#pc
39:02

as rx'd
225 is 90% of my 1rm and 40lbs over bw
28:08

26:55

28:18 (155#)
Should have gone at 175-185

M/30/5'8''/155
27:48 RX except for scaled weight on cleans (135)

m/40/5'11"/165

47:37 with 195# power cleans.
over 90% of 1RM 210.
Brutal.

retired army 1SG
clarksville, TN

Day 123
M/45/6'0"/190

Subbed 40# DB thrusters for Wall Balls
Scaled weight to 185# on Power Clean
Time: 27:33

RX with 27 pounds WB: 29:50

46yr F, 5'4" 160#. 14# Wallball @9', 80# Power cleans, 32:33.

34:55 with 175PC for rounds 1-9 and 165PC for rounds 10-30. Also, 45lb Thrusters for wall ball.

21:24
20 rds:
5 45-lb thrusters
3 DB press, 30 lb
1 135-lb PC

RX'd 25:47

90kg PC (200lbs)

35:54

Great WOD. R.I.P Aaron

as rxd 37:22.

lots of time spent recovering for the cleans. wall balls and hspu were pretty steady.

52:28

M/38/5'10/200Lbs

This was a crushing workout
5 Wall Ball 20#
3 HSPU-2 situp pads
1 Power Clean 185#

39:40

Great WOD, RIP Holleyman, thanks for your sacrafice, will be praying for your children.

m/42/135#/5'6"
5 WB 14#-10FT target
3 HSPU 2011 regionals standard
1 Power Clean 135#
29:25

Did this at the fire station. 16 RDS in 13:07 came back 2 hours later and started over. 25:57 RX'd. It was an honor Staff Sgt. Holleyman.

26:27 Rx'd

Finally got to do this on after 2 days off with little to no sleep. On a good note we had a baby girl! Rip Holleyman. God bless our soldiers!

Sub'd 225# PC with 185#
25:45

30 rounds:
5 Wall ball shots, 12# pound ball
3 standing 40# dumbbell shoulder press
135# power clean, 1 rep
27:55

Started this one at the fire station and finished 16 rds at 13:07 before getting a call. Came back a couple hours later started over and did the required 30 rds in 25:57 RX'd. It was an honor Staff Sgt. Holleyman.

m/28/5'9"/157#

155# Power Cleans
Everything else as Rx'd

24:37

My 1RM is 185# on Power Cleans, but I think I should have gone with 165# for this maybe. Great rep scheme and a great WOD though!

33 yom, 190 lbs

46:30

scaled power cleans to 185 lbs

40y/o M 228lbs
41:55
No medballs at my firestation so I subbed 50lb thrusters
Modified HSPU plasing my feet on a 24" height, almost there
Only 165lb powercleans.
tweaked my wrist on about the 3rd round but made it through. Now to just get it RX'd

35, 5'10", 185

Rough one.
Rx.

46: xx.

Couldn't do power cleans; had to do full cleans for each. They were, by far, the hardest part of the wod.

A true testament to the soldier.... Endure some of the most difficult things physically and initially and find a way through. If they can do it for a living, I can do it for a short time at the box.

As RX
M/35/175

44:32
RIP

30x:
5 WBS @ 20 lbs
3 HSPU
1 PC @ 195

44:05. grueling wod. RIP.

39:13 as rx'd

m/41/190

Scaled the HSPU with toes over smith bar. PC at 155. Could up the PC to 160 or 165 next time. Could go faster, too. I was pacing myself to get through it.

As rx'd:

32:30

RIP

m/20/180

wall ball 7 kg had no heavier ball
HSPU rx'd
155 lb power clean

25:04

27:31 (185lb.)

M/32/5'10"/168

41:27 as rx

Awesomely brutal wod. RIP soldier!

CFWU w vest
Wall shots 16.5lbs
HSPUs 15rds, feet on bench PUs 15rds
5-135"s; 10-165"s; 15-155"s

1:12:08

F/40 (tomorrow)/6'/148

14#wb
3 hrpu
1 pc 85#

31:00

Thank you Holleyman!
Happy Labor Day all!

31 rounds:
15# wall ball--did 7 reps for about half the rounds
3 HSPU
1 125# power clean
38:32

Holleyman, scaled:

30 RDS

5 13# Wallball shots (only weight I have)
3 HSPU
1 185# Power Cleans

Time: 28:30

44m, 6/216
sub 165 for 225 Powerclean.
HSPU to 45/35 bumper plate

40:47

Thanks for reminding all about our heroes, the men and women in the Armed Forces and the US Government who "slog away" across the globe set the conditions for the great silent majority to sleep well at night.

The Hero WODS are for all the SheepDogs, Thanks.

In the video, he said 225 is 70% of his 1RM... So he can power clean 320lbs? Hard to believe... Squat clean perhaps..

RIP Holleyman

Scaled
34:47

11 rounds @ 155 lbs
17 min

34 min

28:53
70-kg cleans and 23 lb wallball

50/M/180
Sub'd
6 lbs wallball (Only size I have)
Smith Machine Assist HSPU's
135 lbs Cleans
34:45

F/25/5'2"/118
30 rounds completed
5 WB @ 14#
3 HSPU RX
1 PC @ 105#
46:20

Jeff @ 2.0
45# bumpers with abmat in between with hands over holes for hspu. PC were ugly
31:54

C @ CFS
hands on 10# plates top of head to ground for hspu.
145# pc
25:34

F/28/5'4"/135
30 RNDS
5 WB @ 14#
3 HSPU Rx
1 PC @ 105#
47:44

Electrolytes were much needed post WOD!

5 15lb dbs thrusters
5 pushups
1 135lb power clean
14:50

50'40"

M/24/132#

30 rounds for time of:
5 Wall ball shots, 15 pound ball (biggest they got)
3 Handstand push-ups
143 pound Power clean, 1 rep

34:47

34 ish min @ 185 lb clean. attempt 205 next time

34 ish min @ 185 lb cleans. attempt 205 lb next time and suck it up!! less breaks

F/35/5'4"/140

Power clean 125 pound

Everything else as rx'd

36:27

RIP Holleyman

Subbed 155 on the cleans

39:46...wore me out

135lb clean. sucked. 44:13. 1k row wu 4:05

Totally woreeee MEEEE OUTTTT...

Warmup:

Crossfit warmup

WOD:

Subbed 165lb power clean
Book under head for HSPU

40:28

We ran this WOD at our box today. It was an honor to do so, thank you.

Ran this WOD at our box today. It was an honor to do so, thank you.

got owned in this one: had to sub P.Cl. 225lbs to p.C.l. 205lbs after the 14th round, I got stuck for 3 minutes :(
total 43 minutes, better next time

26:27 Rx'd

* unbroken & no failed power cleans.

Subbed:
Asst HSPU's
145# PC
33:00

5 Kneeling 20# Wallball
3 Handstand PushUp
1 185# Power Clean
27:46 Kicked my A!!

29:13
I subed 185 for the power cleans.
I was total destroyed after this WOD but glad to do
This in your honor. It was so hot and all
I wanted to do was stop but I pushed through

185# PC

34:34

m/38/5'9/180
Quick warmup. Did after getting hope from Jordan Lake camping. Worked up to 205 clean.
31:20 w/205 lb cleans.
Did at least 30 rounds. Kaitlyn may have lost count, but prob not. Cleans not bad when I remembered to jump. Still throwing hips forward on every rep. Really drive elbows under bar & get bar to fingertips. WB & HSPU not bad. Used side of PU bar for WB.

Did day of forgot to post
Around 37 min
155 pc

38:45
Scaled Power Clean to 185#

First 10 sets were challenging, second 10 I felt like I wanted to quit, by the last 10 I just said "screw it" and sucked it up to the finish.

m/26/6'/180
Camp Clark, AFG

M/22/5'11"/186
31:06

185# pwr cln

M/43/200/5 9'
Wall Ball Rx'd
HSPU Rx'd
Clean at 185 first 21
Clean at 205 next 3
Clean at 215 next 3
Clean at 220 next 1
Fail at 225 twice (my PR)
Clean at 220 next 2
44:40

RIP soldier!

29:58

RXd everything..

M/ 38/ 134 lbs/ 5'-6"
As Rx - except used 165 lbs for Power Cleans
39:20 - Such a killer WOD
I liked it, but I'm not used to doing power cleans with anythingo ver 135 lbs. For me I think I picked the right weight. I didn't use any wraps, or belts, etc.
HARD WOD

25.22

15 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
155 pound Power clean, 1 rep

Time 17:47

RIP

185# pc
toes on smith machine on hspu

time: 43:20

m/41/5'8/240

subbed 155lb power clean

43:03

38:56 with 155# PC and HSPU done on 30" box to Abmat

I'll give it the old 5th SFG(A) TRY. Left 5th in 92. But my loyalties always remain. RIP Brother

10 rounds @ 9:42
155#

Hell of a workout. Scaled down to 175lbs power clean (still 85% of my 1RM on power clean) 32:37

33 yo/M/5'10"/165

5 wall balls 20 lb
3 HSPU
1 Power Clean @ 185

25:03