January 22, 2013

Tuesday 130122

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

Post time to comments.

hero_sean_400.jpg

Enlarge image

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.


WOD Demo with CrossFit Posse - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at January 22, 2013 5:00 PM
Comments

Rest in peace brother, thankful for your service and your family's sacrifice. I will go be thinking of you through this WOD.

Comment #1 - Posted by: J.Lynn at January 21, 2013 5:42 PM

Thank God for the sacrifices that many have made for us!! That is a reason why I CrossFit! Go hard, day in and day out!!

Comment #2 - Posted by: Shea at January 21, 2013 6:01 PM

In CrossFit we name our benchmark WOD's after women (like hurricanes) and members of our military (and other first responders) who have lost their lives in the defense of our country and its citizens. It is particularly poignant that today, Inauguration Day wherein we once again continue an undefeated streak of peaceful installation of a new government dating back to George Washington, we will celebrate a new CF "Hero" with a WOD.

All Hero WOD's are special, but the first time we are introduced to a new Hero is a particularly special day. We honor SSgt Sean M. Flannery today. We offer thanks to him and his spirit for his service and his ultimate sacrifice. We do this in our unique way by sharing a workout, pushing just a bit harder, trying to show respect for SSgt. Flannery by giving our all. This is what we do, and on the first day we meet a Hero that's all we do. No politics. No grandstanding or soapboxing. We reach out to Christina, Charlene, Brian, Devin, and all who knew and loved Sean.

These Hero WOD's, whether new or long a part of our lexicon, are also an invitation to remember and thank the members of our military who serve now. Even more, this is an opportunity to reach out the the families who are home, who wait, and who worry. Once upon a time in America it was an accepted part or a community's life that everyone looked after those families at home. A Hero WOD is our reminder that we can do just that, today, and everyday.

It's not hard; it doesn't take a lot. It's snowing here in NE Ohio. That young Mom next door with a couple of kids who's husband isn in Iraq? Maybe you just forget to stop while you are blowing the snow out of your driveway and her drive gets cleared too. You're baking cookies, Paleo treats, whatever. A few extra for the kids of the newly minted 2Lt who's away training while her husband keeps the home fires burning. Seriously, it doesn't take much. These are gracious people; they will get it, and they will understand.

There's a new Hero on deck. Fair winds and following seas young man. Prayers and tears to those you've left behind.

Comment #3 - Posted by: bingo at January 21, 2013 6:02 PM

Just read sundays musings, sorry, a little late. Bingo you are so right on. you often hear I don't have time for that or I can't afford that. Everyone has time and money for what they find important. It all comes down to priorities. There was a video box tour on the journal months back and the guy said I can only have one most important thing. example: I want to be healthy. food is more expencive cancle cable $100 a month. example: I don't have time to prepare all my meals when eating real food. The same people can tell you there favrite american idol or the goofball that came in on pawn stars. We all have time and money for what we find important

Comment #4 - Posted by: zmcgathey at January 21, 2013 6:03 PM

Our new Hero, "Sean". Hero WOD's are long, hard. Never easy. Experienced CrossFitters will grit their teeth and hunker down for a suckfest. Folks will go much longer than usual. They will refuse to quit. Many will refuse to scale. You are new, and as much as you might wish to do the same we will need to keep this in mind, keep you safe.

There's a rhyme and a reason to Hero WOD's. Sometimes movements were favorites of our Hero; oft times the numbers matter. Sean was killed 101122, thus 10 Rounds of 11 CTB PU/22 Front Squats (75lb.). Another task-specific WOD, another couplet where we are given our job and asked to do it as quickly as possible.

We did CTB PU yesterday as a max, and today we will do a boatload. Still can't do a CTB PU? No worries. As a Newbie you should just do your regular scaled pull-up. 110 total PU? Nah. Too much for you. 5 PU/round for a total of 50.

Front squats with 75lb. This would be a 45lb Oly bar with 15lb on each side, or a 35lb. women's Oly bar with 20lb on each side. A typical weight for women would be 55lb (35lb bar with 10lb on each side). Scale the weight to 45lb for men (empty 45lb. bar) and 35 lb. for women or less, and again cut the reps in half and do 11 per round. You did Front squats for a 1-rep max (hmmm...detecting a pattern, mayhaps?) and this is the same movement. Bar in front rack position, full squat with crease of hips below the knees at the bottom.

Listen, despite a decreased load and reps cut in half this is STILL a boatload of work. Time cap for all Newbies is 40:00. Strict. No matter what you choose to do for reps and load. 40:00.

Your first Hero. "Sean". With humble thanks and a heavy heart 3-2-1...Go.

Comment #5 - Posted by: bingo at January 21, 2013 6:21 PM

Hell yeah big broseph. Always keeping me going. Thank you crossfit for looking out.

Comment #6 - Posted by: D Flannery at January 21, 2013 6:27 PM

Thank you for your service.

Comment #7 - Posted by: matt price at January 21, 2013 6:43 PM

Really miss you. Thank you for everything and I think of you everyday in my morning prayers.

Comment #8 - Posted by: Mark Gosselin at January 21, 2013 7:48 PM

Jake Walker, 17 years old

34:57 Rx'd...tough workout, thank you for your service. God bless you and your family.

Comment #9 - Posted by: Jake Walker at January 21, 2013 7:52 PM

Thank you for making the ultimate sacrifice, even If we have a corrupt government run by foreign banks. What we fight for is Nobel and is pure. Rest in Peace Brother.

21.27 (PR'D)

Good workout no joke

Keep moving is all I can say for this one.... Knock em out

Comment #10 - Posted by: Mario Ramirez (USN) at January 21, 2013 10:36 PM

@ Bingo- you're like the Ray Lewis of CroaaFit. Thank you for your input; it's always great to read them. This looks like a tough WOD, but nothing is as tough as being out in
Afghanistan or Iraq serving for your country. To be bold and brave for what a lot of those soldiers did/are doing is what should make you push harder- to appreciate them, and to show them that in your heart, you pushed for them as they did for you and your fellow countrymates. Sleepness nights for them Soliders who were based out in Afghastan/Iraq. Their minds were focused on protecting their country, and so they served for their country- however way you commit to this WOD; don't stop. Keep going until that 10th round and 22nd rep of front squat and then yell out "TIME" for respect to Sean!!!!!! R.I.P....

Comment #11 - Posted by: Jsteel at January 21, 2013 11:55 PM

"sean" as a proud warrior who shares a 101AB combat patch with you, yoir sacrifice will not ne forgotten by your brothers left to carry on.
35:12 Rx

Comment #12 - Posted by: Sam Boyle at January 22, 2013 12:50 AM

M/47/185

26:45

Comment #13 - Posted by: Cosmo at January 22, 2013 1:11 AM

28:50 rx

RIP SSG Sean M. Flannery

DOL

Comment #14 - Posted by: gb 45/m/71"/185# at January 22, 2013 2:56 AM

Rounds 1-5: 17min30sec
Round 6: FS - 95 lbs, 10 reps
Round 7: FS - 115 lbs, 10 reps
Stopped after round 7, time: 26:55

Thank You, SSG Flannery! Never Forgotten.

Comment #15 - Posted by: D-Squared at January 22, 2013 3:14 AM

M/41/190/5-10
Team,

10 rnds, RXd
11 Chest to Bar PU
22 front sqt, at 75 lbs

I did the CTBPU unbroken to the last rnd. 3 popped blister while doing it, all happened on the last 2 rnds, almost made it without injury.

I chaulked every rnd but I guess it didn't help in the end.

WRT the front sqt, broke into 2 chunks. A chunck of 12-15, then finish that rnd.

splits were:1.36-1.51-2.18-2.08-2.28-2.31-2.40-3.03-3.20-2.36=24.45

Rnd 8 and 9 were miserable.

The sqts were not a strength issue but wrist hurts and a breathing issue, as in can't breath. Oh well. All in all, it good one, keep on plugging.
Go Team. -CDR A

Comment #16 - Posted by: Matt A at January 22, 2013 3:16 AM

29/M/174/5'6"

31.45.... currently out in Kandahar... British Soldier... honoured to be doing this WOD in your memory near where you passed. RIP.

Comment #17 - Posted by: Dan at January 22, 2013 3:23 AM

22:49
Semper Fi.

Comment #18 - Posted by: ART/M/44/5'5"/150 at January 22, 2013 3:24 AM

Pull-ups w/ 60# assist
Front Squats @ 45#

28:32

Comment #19 - Posted by: Joe Northside m/34/70"/215 at January 22, 2013 4:34 AM

27/M/80KG/186cm
Sean 21:35

Comment #20 - Posted by: Hampus Lindén at January 22, 2013 4:35 AM

28:46

RIP

Comment #21 - Posted by: Shane G 6'3"/200/29 at January 22, 2013 4:52 AM

what is the problem that so many crossfitters seem to have with training gloves? rarely see them in a wod demo...

Comment #22 - Posted by: moe at January 22, 2013 4:53 AM

M/43/14/83
38:00

Comment #23 - Posted by: SJ Lee at January 22, 2013 4:55 AM

M/26/185 lbs/5'10"
32:53 as Rxd
Great challenge for the day. God bless our heroes!

Comment #24 - Posted by: Andre Crews at January 22, 2013 5:35 AM

Scaled
5 PU's
45p FS's
---------
26:13

Comment #25 - Posted by: RowRow at January 22, 2013 5:44 AM

Scaled
5PU's
45p FS's
-------
26:13

Comment #26 - Posted by: RowRow at January 22, 2013 5:45 AM

did 8 sets of heavy front squating before i looked up todays Hero wod.
Had a great feeling a did 6 rounds unbroken.
my time 16:38

Crossfit Centrum
Sandnes, Norway

Comment #27 - Posted by: Anders Gronsund at January 22, 2013 6:12 AM

M/20yoa/6-3/200
21:05
First CrossFit WOD ever, pretty excited!

Comment #28 - Posted by: Newcomer at January 22, 2013 6:13 AM

25:43
11PU
22 front squats w/ 95lbs

Comment #29 - Posted by: Zack W at January 22, 2013 6:18 AM

Fair winds and following seas on your journey warrior!

Comment #30 - Posted by: Apolloswabbie at January 22, 2013 6:26 AM

27:43

Did Inverted rows with 25# plate, and goblet squats at 65# at rx'd reps. Really tough workout.

Comment #31 - Posted by: John at January 22, 2013 6:31 AM

Flannery was my roommate and best friend during the Surge. Not only would he be honored to have a workout named for him, but he would be pleased at its overall suck factor. Good job guys. Every tribute, memorial, or dedication to this man is earned. He lived at a tempo few can reach, and did more within his short life than just travel overseas to fight. I'll forever remember my friend Sean, and I'm thankful that so many others do the same. Paratroopers never die, they just "slip away." ABNATWLG

Comment #32 - Posted by: Gouard at January 22, 2013 6:36 AM

M/30/5'11"/190

23:44 Rx

Big issue with the hands today. Had to stop twice to stretch them out because they didn't want to hold the pull up bar after the FS. Managed through it with only one blister busted. Good WOD. Love and Respect to my fallen brothers. God Bless every one of them.

Go Navy! Beat Army!
From Bahrain

Comment #33 - Posted by: Kyle at January 22, 2013 6:38 AM

28:48 as Rx
Still....can't......breathe.....

Comment #34 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 22, 2013 6:50 AM

M/40/5'10"/192.5lbs

35:15

RIP brother.

Comment #35 - Posted by: Playoff Beard at January 22, 2013 6:57 AM

CFWU x1

3 Rounds for time
11x assisted pullups, 120# assist
22x front squat, 20#

7:15

Comment #36 - Posted by: rbst m 37 5'10, 196 at January 22, 2013 7:02 AM

FS rx'd w/ 75#;
rd1 rx'd strict C2B, unbroken FS: 1:50;
rd2 rx'd kip'd C2B, split FS 11/11: 6:15;
rd3 rx'd kip'd C2B, split FS 11/11: 11:40;
rd4 bf'd 7/4 split C2B, unbroken FS: 16:50;
rd5 bf'd 8/3 split C2B, FS 11/11: 23:35;

sore wrists, hard to keep elbows up;
will try to go unbroken/scale as needed next time.

Comment #37 - Posted by: djf m.32.69.175 at January 22, 2013 7:22 AM

39:04

First two rds rx'd with kipping to chest, 3,4,5th rds reg kip pullups,
6-10 used assist machine to chest

Comment #38 - Posted by: Dally at January 22, 2013 7:26 AM

M 42/192/6'0"
Chin to bar pullups, everything else as rxd.
29.01.

Comment #39 - Posted by: Mike at January 22, 2013 7:46 AM

Been sick for a week, but had to honor this hero . . Did full WOD as directed. 32:13 and thought I was gonna die. Bad ass workout. Did full back workout after.

Comment #40 - Posted by: matt 37/225/6'4" at January 22, 2013 8:08 AM

38/m/175
Rx 29:48

Comment #41 - Posted by: ffkwill at January 22, 2013 8:17 AM

Sean was my workout partner and roommate for a long time. He loved lifting, especially the 100 pullup workouts. Thanks for honoring him this way. Airborne, All the way, Let's go.

Comment #42 - Posted by: Jonathan at January 22, 2013 8:38 AM

f/30/5'5/128

27.32, as rx'd.

peace, brother. watch over us while we watch over everyone here.

Comment #43 - Posted by: Kristen, Bagram AFG at January 22, 2013 8:47 AM

That was a good tough one!

27:39

Comment #44 - Posted by: Jason at January 22, 2013 8:50 AM

M/31/204lbs/6ft

19:15 Rx'd
That's a lot of reps...
Respect Sean

Comment #45 - Posted by: Karl at January 22, 2013 8:54 AM

Hard one to finish... Did the Weston yesterday so I was pretty spent but made it 37:25:-( Good WOD!!! For those who have not done this yet pace yourself!!! Especially when you hit rounds 6-7.

M/37/187(went from 195-187 thanks to the Zone Diet)

Comment #46 - Posted by: Antoinne at January 22, 2013 9:02 AM

Completely ripped through my hands. First hero wod and 6 th workout this year. Fell of the wagon a little but have a group to hit this up now.

6 rds 18:09

RIP Brother. " it's better to live one day as a lion then a hundred years as a sheep."

Comment #47 - Posted by: Jason at January 22, 2013 9:03 AM

M/35/6'3"/200

28:42

RIP

Comment #48 - Posted by: Ben S at January 22, 2013 9:11 AM

M/36/145
Dropped to 45lbs. on Front squats
22:10.8

Hell of a work out to remember a fallen hero RIP.

Comment #49 - Posted by: Jason at January 22, 2013 9:15 AM

Caught up with DBSnatch/PU, etc. Details there.

Comment #50 - Posted by: bingo at January 22, 2013 9:20 AM

M/40/5'11"/206

7 rounds for time of:

11 jump pullups
22 front squats @30kg.

24:09

Comment #51 - Posted by: Jose-Luis Morales at January 22, 2013 9:26 AM

M/22/6'0"/180

Rx'd

32:35

Comment #52 - Posted by: Alex at January 22, 2013 9:30 AM

Update it to call it: Shawn :)

And add 100m run after every round

Comment #53 - Posted by: Shawn Lh at January 22, 2013 9:51 AM

RIP Sgt. Flannery. Thank you for your sacrifice.

Knees don't like front squats lately, so changed to:

Ten rounds for time of:
11 Chest to bar pull-ups
Air squat, 22 reps

17:53

Great job to everyone who did as Rx'ed.

Comment #54 - Posted by: Kevin C. (M/53/5'11"/175) at January 22, 2013 9:59 AM

RIP Sergeant Flannery.

34:27

C2B mostly unbroken. Broke FS mostly 11/11, although that may have been too conservative. Unavoidably long distance between stations today.

Comment #55 - Posted by: Bill M. m/48/5'3"/135 at January 22, 2013 10:00 AM

53:05 was my time. There were a few moments that I was waiting for the pullup bar and also started off slow to work on the holding of the bar while doing the squats. I think I could have done a little faster, but paced myself since I am a beginner. I also noticed that with the proper holding of the bar made a world of difference. I started off with all four fingers bent back on the bar, This made my forearms burn after doing the pullups and caused me to break up the squats. So as time went on I removed a finger then another and it made holding the bar more comfortable and easier and I got faster as the workout went on in the front squat. The pullups were still rough but I did use the time to try to learn the kip. When I had a rhythm I could do a few more than without the rhythm. Today was a learning experience in proper form.

Comment #56 - Posted by: BW at January 22, 2013 10:12 AM

M/32/5'8"/186

34:34 as rx'd. I may or may not have altered the functional integrity of my globo gym pu bar.

Great WOD, thank you so much SSG Flannery for your service, and may you rest in peace. Thoughts and prayers to your loved ones.

Comment #57 - Posted by: Chris at January 22, 2013 10:13 AM

31 minutes. Chin to bar. 65 lbs on FS. Got worked.

Rest in peace, brother.

Comment #58 - Posted by: Brad at January 22, 2013 10:33 AM

29:12 as rx'd. Last 4 rounds of f/s were brutal on my back

Comment #59 - Posted by: SB at January 22, 2013 10:41 AM

Squat 5/3/1 (3's)
270 x 3
310 x 3
345 x 5

Squat w/ chains 45#
+ 285 x 6
+ 290 x 5, 5

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

24:04

Comment #60 - Posted by: Randy at January 22, 2013 10:45 AM

As Rx'd - 36:33

"Greater love...."

Comment #61 - Posted by: Mike H. 35yo/170lbs at January 22, 2013 10:50 AM

M/31/1.86/82kg NL

Chin to bar pu instead of c2b

30:14

Comment #62 - Posted by: bart at January 22, 2013 10:55 AM

This is outstanding.... Sean, I'm forever thankful to have been a team leader in your squad in Afghanistan. We had a butt load of good memories working out on GG. " Team Fit" I miss you bud and I'm excited as hell to do this workout!

Comment #63 - Posted by: r.cowley at January 22, 2013 11:00 AM

Kevin C. -- I hear you re the knees. The FS were a game-time decision for me today, but felt OK after an extensive warm-up including wrapping with my Rogue Voodoo bands and working on mobility. Don't know what kind of knee problems you're dealing with, but have you tried these bands yet? If not, check them out on the Rogue website, including people's comments.

Comment #64 - Posted by: Bill M. m/48/5'3"/135 at January 22, 2013 11:04 AM

M/29/143#

36:02 rx'd

C2B were all singles
FS were 22,12-10 mainly

For future reference: this is the hero WOD you did after the 7km run.

Comment #65 - Posted by: Keen-NZ at January 22, 2013 11:07 AM

M/29/143#

36:02 rx'd

C2B were all singles
FS were 22,12-10 mainly

For future reference: this is the hero WOD you did after the 7km run.

Comment #66 - Posted by: Keen-NZ at January 22, 2013 11:08 AM

Day 267
M/45/6'0"/195
As RX'd - 24:52
First 4 rounds unbroken - had a pull-up-assist station set up in case pull-ups became too broken; didn't need it, managed at least groups of 5 each round to completion.

Comment #67 - Posted by: fargingbastige (M/45/6'0"/195) at January 22, 2013 11:09 AM

16:58 pack scaling, with purple band started using halfway through 2nd rd

Comment #68 - Posted by: RussA at January 22, 2013 11:12 AM

Bill M.-thanks for you suggestion. I will check them out.

Glad to hear they are working for you. Keep putting up those great times! You represent us old guys well.

Comment #69 - Posted by: Kevin C. (M/53/5'11"/175) at January 22, 2013 11:21 AM

29:29 as Rx'd.

Comment #70 - Posted by: Michael m/50/5'9"/175/MI Survivor at January 22, 2013 11:24 AM

32:43 as RX'ed - pull ups in general are something I must work on(equal muscle activation timing by arms) and the front squats started killing my wrists, I should not have cut those reps up still

Comment #71 - Posted by: Greg Whelan at January 22, 2013 11:31 AM

10 Rounds
8 PullUps
12 75# Front Squats
18:44
Good Workout
Then
50 Weighted Sits
25 PushUps

Comment #72 - Posted by: dyagg at January 22, 2013 11:32 AM

Man I wish I could of did better for a Hero wod. Felt weak modified pull-ups with green band to assit. Still only got 5 per set. Front Squats did 75# got 8 per set. Still took me 23 min 35 seconds. M/220/40/6'

Comment #73 - Posted by: noah at January 22, 2013 11:34 AM

m/41/6'4"/224

32:27 @

11 assisted pullups
75# front squat x 22 reps

Exhausting wod. Bless you Sean.

Comment #74 - Posted by: JayW at January 22, 2013 11:37 AM

Jses @63,

What part of "no grandstanding or soapboxing" did you not understand?

Comment #75 - Posted by: bingo at January 22, 2013 11:45 AM

29:50 as Rx'd.
Did in the pool area where it was 100% humidity and 90 degrees; probably slowed my time. Thought an Alien was trying to pop out of my chest on round 7-9. Semper Fi SSgt.

Comment #76 - Posted by: Cyberwarrior72 M/190/40/68" at January 22, 2013 12:08 PM

#8 :: 32:03
11 Chest to bar pull-ups
25kg Front squat, 22 reps

Comment #77 - Posted by: mohamed at January 22, 2013 12:12 PM

M/32y/178cm/86kg
29:13
The hard part was training alone. Loved the WOD, nice times all of you!

Comment #78 - Posted by: Bruno at January 22, 2013 12:14 PM

M/228/26 rxd 29:50

Comment #79 - Posted by: james at January 22, 2013 12:31 PM

30.59 x 7 rounds.

Comment #80 - Posted by: JonNYC 43/M/175/5'11 at January 22, 2013 12:33 PM

Air Mobile, Air Cav;
Here's to you Sean, anything that remembers you is worth it. Hooahh and Oohrah from a Marine to a Soldier, we will knock ourselves out doing your workout today.
Always Faithful, Always Prepared, Ready and Alert on the frontline...FIDO

Side note to Bingo - I would say that that peaceful transition of government streak only dates back to Andrew Johnson... the one before him wasn't so peaceful.

Comment #81 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 22, 2013 12:44 PM

45:45 w/a partner, only one p-up bar and barbell. C2B pull-ups throughout. Brutal. Partner pushed me through by doing burpees while waiting for me. RIP.

Comment #82 - Posted by: Mike (M/40/6'2"/192) at January 22, 2013 12:50 PM

Partner version: two people, 1 PU bar, 1 75# bar and burpees during any wait time to get on either bar. Scaled to pullups (not c2b)

45:44 for both to finish including 88 burpees for me.

Comment #83 - Posted by: caleb (M/36/6'0"/179) at January 22, 2013 12:55 PM

As rxd 24:45. RIP Sir. Thank you for your service.

Comment #84 - Posted by: Kurt/39/190 at January 22, 2013 1:00 PM

M/30/185/5'6"

RX until round 8
Switched to Back Squats for remaining 2 rounds, wrists were killing me

31:10

RIP Sean.

Comment #85 - Posted by: McNerney at January 22, 2013 1:12 PM

11 PU, 22-75lb FS, 11 rounds for 16:30.....I'm smoked! RIP SEAN

Comment #86 - Posted by: Trocano at January 22, 2013 1:23 PM

Rip fallen soldier...!
This was a tough wod had to scale down to 14 FSQT
As I need to work on the legs a lil more.. Still tough as f#%£... Loved it though.. :-)

Comment #87 - Posted by: daniel B at January 22, 2013 1:25 PM

22:31 rxd

metal plates at work gym - no dropping.

Comment #88 - Posted by: aermio m/34/5'7"/160 at January 22, 2013 1:27 PM

Beast @ #45!

24:08 as RX. Truly humbling experience any time I'm able to RX a hero WOD. Thank you for your sacrifice.

Comment #89 - Posted by: Luis Mota at January 22, 2013 1:34 PM

Ten rounds for time of:
5 bar pull-ups
45 pound Front squat, 22 reps
38:25

Comment #90 - Posted by: ccraft at January 22, 2013 1:41 PM

m/42/155/5'7"

rnds 1&2 75# front squats
rnds 3-5 45# front squats
rnds 6-10 45" back squats

all kip pullups

21:15 muther!!

Comment #91 - Posted by: richmondtx at January 22, 2013 1:41 PM

M58/185/5'9"

32:15

as Rx. Broken sets after the first two rounds, though....

Comment #92 - Posted by: m weiss at January 22, 2013 1:52 PM

M/18/5'9''/185

19:58
just started a month ago hardest one yet besides filthy 50

Comment #93 - Posted by: JT Swaim at January 22, 2013 1:53 PM

34:53 as rx'd
Rounds 8-10 were rough.

Comment #94 - Posted by: MAGNUS M/26/5'8/160 at January 22, 2013 1:57 PM

29:30 Rx'd.

RIP

Comment #95 - Posted by: james.patrick [M/50/66"/135] at January 22, 2013 1:59 PM

M/31/200/72

Rx'd 23:48

Killer wod. Thank you for your service hero.

Comment #96 - Posted by: SeanP at January 22, 2013 2:03 PM

39:02 con 32kg. Ayer hice Chelsea y quedé destrozado

Comment #97 - Posted by: Agustin Depasquali at January 22, 2013 2:04 PM

M/5'5"/37/190

22:29
(chin to bar- Chest to bar aggravates injury)

Comment #98 - Posted by: Dale at January 22, 2013 2:11 PM

27:40 ! After round number 5 i wanted to stop. Bt i didn´t!
;)

Comment #99 - Posted by: Ekrem Jusufi at January 22, 2013 2:17 PM

F/51/5'6/120
17:15 pack scaling
5 rounds 55#

Comment #100 - Posted by: D.S. at January 22, 2013 2:36 PM

m/37/225/6"0

NOT as RX'ed, did 5 rounds w/65# in 20:34

Comment #101 - Posted by: j-seal at January 22, 2013 2:37 PM

Three rounds:
(11) beginner chinups (entire upper body is hurting)
(22) 10# front squats
9:09

Comment #102 - Posted by: Jess at January 22, 2013 2:40 PM

2013-01-22: 24:07(1:35-2:54)

Comment #103 - Posted by: gs at January 22, 2013 2:41 PM

21:26 as Rx'd

Comment #104 - Posted by: Jetté 43/M/5'11"/175 at January 22, 2013 2:49 PM

only 4 rounds 7:35

Comment #105 - Posted by: scfd1_9607 at January 22, 2013 2:58 PM

You guys and gals doing this workout as Rx'd and getting sub 30, sub 25 mins blows me away. Keep crushing it!

10 days left until Paleo/Crossfit February..

Comment #106 - Posted by: Playoff Beard at January 22, 2013 2:59 PM

17:52 as RX'd. RIP HERO.

Comment #107 - Posted by: Pete Mazzarese at January 22, 2013 3:02 PM

30:40

Comment #108 - Posted by: Andrew at January 22, 2013 3:07 PM

F/49

42:45
Pull ups with purple and black band
Squats with 45

RIP

Comment #109 - Posted by: Anne at January 22, 2013 3:15 PM

20:25

Rds 1-5 as RX'd
Rds 2-10 PU as Rx'd, Subbed Air Squats

Comment #110 - Posted by: Bob F at January 22, 2013 3:20 PM

22:45

Comment #111 - Posted by: mlt at January 22, 2013 3:20 PM

Filter!

Comment #112 - Posted by: james.patrick [M/50/66"/135] at January 22, 2013 3:33 PM

Male/19/145 lbs

37:00 minutes as Rx'd

Looking forward to that rest day manana :)


R.I.P Soldier

Comment #113 - Posted by: Michael Ryan at January 22, 2013 3:39 PM

M/24/5'10"/170

32:23 as rx'd

Comment #114 - Posted by: T. Swihart at January 22, 2013 3:46 PM

M/27/70"/180

19:02

Sub'd 10# weight vest chin to bar Pullups

Comment #115 - Posted by: William Munny at January 22, 2013 3:59 PM

18:04
Rx'd

Comment #116 - Posted by: Jeff at January 22, 2013 4:01 PM

Ten rounds for time of:
11 Pull-ups
75 pound Front Box Squat, 22 reps
33:40
M/55/6’/210
“RIP” Brother

Comment #117 - Posted by: Pete In Sun City at January 22, 2013 4:11 PM

travel WOD:

Part A:
100 push ups, 25 Air Squats on Break (100 PUs, 100 ASs)

Part B: 7 rounds
10 reps Sitting Press @ 80lbs
22 reps Front Squat @ 70lbs (2 35lb dumb bells) 17:25

M/52/190lb


Comment #118 - Posted by: Mazz at January 22, 2013 4:24 PM

Sean was a truly outstanding young man and leader - I had the honor of calling him my teammate and friend. Thank you, Crossfit, for honoring the service and sacrifice of heroes like Sean.

Comment #119 - Posted by: Dan Houseman at January 22, 2013 4:36 PM

Scaled to six rounds, 17.44

Comment #120 - Posted by: Apolloswabbie at January 22, 2013 4:41 PM

5 rounds:

11 chest to bar pullups
22 front squats (50lb)

13:05

Comment #121 - Posted by: abh f/27/5'5/130 at January 22, 2013 4:52 PM

41y/o,M41,6',234
42:36
Was interrupted twice to explain what crossfit was & what I was doing. I needed the the rest. lol. Otherwise it would've been about 4 minutes faster.

Comment #122 - Posted by: darrinplank at January 22, 2013 4:58 PM

12:55

Comment #123 - Posted by: Jpawallday at January 22, 2013 5:16 PM

16:45 as rx'd. RIP, brother.

Comment #124 - Posted by: Pat Sherwood at January 22, 2013 5:23 PM

As rx'd 35:40

Comment #125 - Posted by: Tod 5'10" 190 at January 22, 2013 5:23 PM

M/27/5'8/188

31:17 regular pull ups

Comment #126 - Posted by: Gabe at January 22, 2013 5:26 PM

30:56
Subbed some air squats

Comment #127 - Posted by: Ramsey at January 22, 2013 5:26 PM

M/35/5'9"/165#

As Rx'd in 27:14.

RIP Soldier!!!

Comment #128 - Posted by: Jean-Jamil Rojer at January 22, 2013 5:28 PM

28/5'11/180

This workout rocked all 10 rounds 20 minutes and 32 seconds I killed it. I love these workouts.

Comment #129 - Posted by: Carlo Fasano at January 22, 2013 5:33 PM

M/26/192/70"
22:00 rx

Comment #130 - Posted by: Zachary at January 22, 2013 5:35 PM

F/21/5'4"/130lb
28:34 - regular kipping pull-ups and 55lb bar

Comment #131 - Posted by: Lydia at January 22, 2013 5:40 PM

110 pullups. 1 day after max weighted pullups. Crossfit HQ you are HILARIOUS. (sarcasm)

my arms hurt.

As RX'd 24:41

M/5'11"/180#/26 y.o.

Comment #132 - Posted by: Scott at January 22, 2013 5:56 PM

30:57
Reg kipping pu
Bilsky rocked 95 lb squats!!!!

Comment #133 - Posted by: Todd walters at January 22, 2013 6:10 PM

7 rounds and normal pull-ups. Don't let yourself stop next time.

19:33

Comment #134 - Posted by: Sinal M/34/5'9"/210lbs at January 22, 2013 6:11 PM

28:48 as Rx
Still....can't......breathe.....

Comment #135 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 22, 2013 6:15 PM

Only got 4 rounds. Arms & legs r spent. 16.12 min. Use 2 big orange bands for pull-ups (not strong enough) & focused on negative movement (slight leg assist to get up).

Comment #136 - Posted by: thepaulsen m/33/6'3"/327 at January 22, 2013 6:16 PM

RIP Sean
28:06 RXd

Comment #137 - Posted by: BPemberton at January 22, 2013 6:20 PM

Ceres Fire Engine 1 20:15 as Rx

Comment #138 - Posted by: Jon McManus at January 22, 2013 6:22 PM

M/37/6'2"/220
27:39 Rx'd

Comment #139 - Posted by: Erick at January 22, 2013 6:26 PM

“Sean”

Ten (7) rounds for time of:
11 Chest to bar (normal) pull-ups
75 (65) pound Front squat, 22 reps

22:33 - RIP

Comment #140 - Posted by: jbob at January 22, 2013 6:37 PM

4 rounds
11 pull-ups
11 front squats

in-season = 2 rounds

Em 4:10 (b/45) 3 rounds
Ryan 6:36 (75/2 rope climb sub for pull-ups)
Jason 1:52 (sb/75) in season
Ricky 1:56 (lg/45) in season
Connor 4:43 (sb/45)
Alison 5:02 (b/45)
Aaron 6:01 (G/10)
Katie 2:11 (lg/35) in season
Lil' Kim 2:44 (lg+sb/35) in season
Ab 6:08 (b/pistols) in season
Bubs 6:51 (one arm supine row/45)
Master P 8:20 (Dark green/35)
Murley 8:22 (sg/45) 5 rounds
Mama V 4:10 (35/g)
Mrs. Carey 3:47 (45/g)
Jamie 4:27 (35/g)
Mr.Carey 4:47 (65/g)
Pam 4:51 (15/ring)
Joyce 5:13 (35/ring)
Amy 5:40 (45/sb^)
Mr. Wonsil 4:09 (65/g)
Pudge 6:17 (35/b^)
Mrs. Pip 4:09 (45/g)
Crystal ? (35/ring)

Comment #141 - Posted by: BFCC at January 22, 2013 6:42 PM

Male/24/185

21:13 RX'd

Comment #142 - Posted by: Brian OC at January 22, 2013 6:47 PM

M/33/5'6/169

29:21 Rx'd

RIP

Comment #143 - Posted by: Aldo Villasenor at January 22, 2013 6:53 PM

I added to many 11's and did 11 rounds instead of 10. 24:25 on 11 rounds Rx'd......respect!!

Comment #144 - Posted by: Brad at January 22, 2013 7:03 PM

subbed jumping chest to bar pullups and 45 lb front squats

21 minutes

RIP

Comment #145 - Posted by: ScooteR at January 22, 2013 7:12 PM

3 rds: 11 pull ups, 22 45lb bar front squats = 6:43. 1k run wu 4:59.

Comment #146 - Posted by: kevin o at January 22, 2013 7:23 PM

1-6 kipping pullups
7-10 assisted with 1 band
75# front squat
37:00

RIP Sean, this was an amazing WOD!!!

M/45/190

Comment #147 - Posted by: s holt at January 22, 2013 7:29 PM

This was pretty intense. almost puked haha.
unfortunately I had to go to work and had a stop watch malfunction but it was something like this:
4 rounds in 9:51.
then completed the next three rounds (7 total) then got my chin up bar stolen so couldn't finish those 33 reps. but did the last 3 rounds of squats. took about 24:00. so with the other chest to bars, probably around 28 or 29 minutes

Comment #148 - Posted by: Josh M/19/180lbs/5'6" at January 22, 2013 7:41 PM

25:51 rx

Comment #149 - Posted by: Matt m/30/5'9/160 at January 22, 2013 8:12 PM

30:44 subd push-ups for front squats...pulled back muscle is still nagging me. Met pukie the clown on round 7. Great workout!

Comment #150 - Posted by: T. Harbin at January 22, 2013 8:15 PM

DNS

Comment #151 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 22, 2013 8:20 PM

reg pull ups instead of chest to bar
34:24
m/45
rip

Comment #152 - Posted by: john at January 22, 2013 8:22 PM

Thanks for your service, Staff Sgt.

Did 2 workouts today; results on DB squat snatch - GHD situp - T2B board.

Comment #153 - Posted by: matt h 50m 180# 3.9.11 at January 22, 2013 8:44 PM

31.12 as Rx'd

5 rounds at 13.45

23/m/5'11"/175

Comment #154 - Posted by: Logan S at January 22, 2013 8:50 PM

M/18/5'10"/170

RX'd 10 rounds
regular kipping pullups instead of CTB pullups
RX'd Front Squat

37:26

Comment #155 - Posted by: Trey at January 22, 2013 9:10 PM

F/35/5'5"/130

I am fairly new (as in 2 On Ramp courses and a couple weeks on my own) to Crossfit so this was my first Hero WOD. I know you said "set a time cap of 40:00" but as a veteran myself, I couldn't justify not finishing. I scaled my Chest to Bar PU with a band. No kipping, I still can't do it to save my life, with or without.

All 10 rounds for time of 42:46
11 Chest to Bar PU w/band
22 55# Front Squats

Paratroopers never die!

Comment #156 - Posted by: septemberlee at January 22, 2013 9:39 PM

23:12 RX

thanks for all

Comment #157 - Posted by: andre at January 22, 2013 9:40 PM

"Sean"

Scaled to 23.5kg(52 pounds) barbell front squat

Ten rounds for time of:
11 Chest to bar pull-ups
52 pound Front squat, 22 reps

27:41

Comment #158 - Posted by: Saganamooo at January 22, 2013 9:45 PM

34.05mins

Comment #159 - Posted by: Jamie at January 22, 2013 9:57 PM

M/30/6'5"/220

23:21, rx

Comment #160 - Posted by: JB at January 22, 2013 10:18 PM

23:30 1st crossfit workout EVER.

Comment #161 - Posted by: sam at January 22, 2013 10:27 PM

32:16 Rx'd
SSG Flannery thank you. You'll never be forgotten... Especially tomorrow when I hobble around with open blistered hands. God I love crossfit!

Comment #162 - Posted by: RLM at January 22, 2013 10:38 PM

P-J Marsh at the Rip Pit home gym Australia! Strict form no kipping n full depth!! 19:04mins also was able to do all 10 rounds of pull ups unbroken!! Huge effort videoed last round to show form if anyone is a nonbeliever!!!

Comment #163 - Posted by: Jamie Sullivab at January 22, 2013 10:44 PM

Result: 21:43
First four rounds of pull ups unbroken
All squats unbroken
auditorium

Comment #164 - Posted by: Mik at January 23, 2013 1:47 AM

M/25/180/5 10"

RX 27.30

Legs were like jelly up and down stairs afterwards

Comment #165 - Posted by: Robbie Wakes at January 23, 2013 1:58 AM

From the Arghandab, Afghanistan
RX'd - 29:36

RIP SSG Flannery

Comment #166 - Posted by: Greg at January 23, 2013 3:03 AM

Tough as nails. Pulls weren't as bad for me as the front squats, and I had a hell of a time with my lungs, worse than my nephew.

Sean, as rx'd:

me -- 35:41

nephew -- 34:58

Comment #167 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 23, 2013 3:36 AM

M/27/153/5'5"

21:55 RX

....After a 5 mile forced ruck march in 1 hour, my legs were toasted...

Comment #168 - Posted by: Travis Z at January 23, 2013 5:18 AM

M/26/75 Kg

20:32 RX

May you rest in peace, and we who yet live cherish the life that brave souls like you enabled us to have

Amen

Comment #169 - Posted by: JJ at January 23, 2013 5:31 AM

31:22

regular kipping pull-ups and 55# squats

Comment #170 - Posted by: Boo Boo F/24/5'8/148 at January 23, 2013 7:32 AM

M/48/160/5'5"

25:53 as rx'd

RIP Sean.

Comment #171 - Posted by: Rowan at January 23, 2013 7:34 AM

M/ 38/ 136 lbs/ 5'-6"
As Rx: 23:05
This was, as I suspected, a tough WOD.. a grinder and it was a bit mental to keep on going when you get tired, like most CF WODs.
I started to break up the chest to bar pullups on purpose to minimize how I was breathing a bit too heavy so I would be ableto just keep on cranking out the reps without any big breaks.
Did all sets of FS unbroken.. I was REALLY surprised at that, because my legs were really sore starting the WOD from my high rep air squatting yesterday morning.
I did better than I thought I would do. happy with it and I was well tired out after the WOD.
Post WOD: Stretched out for a bit and then took a nice long steam and hot shower.

Comment #172 - Posted by: Anton at January 23, 2013 8:41 AM

M/29/165/5'11"

Did 5 rounds as Rx'd, 18:32. The front squats were death.

Comment #173 - Posted by: Craig at January 23, 2013 8:45 AM

M/ 38/ 136 lbs/ 5'-6"
As Rx
10 rounds of: 11 chest to bar pullups + 22 Front Squat with 75 lbs
As Rx: 23:05
I started to break up my C2B pullups early to minimize the heavy breathing which was slowing me down to get into the FS.
I did all sets of FS unbroken... I was surprised I was able to do that. since my legs were really sore from the high reps air squats I did yesterday morning.
This was a tough grinder WOD.
Great, Hard tough WOD.
(all FS unbroken)
R1 - R3: all unbroken
R4: 7+4 pullups
R5: 8+3 pullups
R6 - R8: 9+2 pullups
R9 & 10: 8+3 pullups

Post WOD: did a bunch of stretching and then took a nice long steam & a long hot shower.

Comment #174 - Posted by: Anton at January 23, 2013 8:49 AM

F/21/5'8"/150

pullups
45# FS

30:10

Comment #175 - Posted by: Justine at January 23, 2013 8:50 AM

21:36 no joke WOD

Comment #176 - Posted by: cdubya at January 23, 2013 8:56 AM

M/34/5'8"/170
35:35 as RXed Hooah Staff Sergeant

Comment #177 - Posted by: Mafioso at January 23, 2013 9:13 AM

32:51 as Rx'd
CTB PUs - kip, all sets broken
Frt sqts - 16/6 all sets but #10- unbroken

Comment #178 - Posted by: PW56 at January 23, 2013 10:12 AM

Injured Shoulder, subbed air squats and sit ups.

11:52

Comment #179 - Posted by: Harry King at January 23, 2013 11:57 AM

27:38
Kipping Pull-Ups in lieu of chest to bar
65# Frt Sqts

Comment #180 - Posted by: Andy R at January 23, 2013 11:59 AM

m/42/5'8"/180

5 rounds
11 chest to bar
22 front squats 75#
5 rounds
11 chin to bar
22 front squats 75#

realized after 5 rounds I should have scaled, but decided to embrace the suck.
Sean, sorry my time wasn't very good, but I did give it all I had.

46:17

Comment #181 - Posted by: Mike A. at January 23, 2013 12:03 PM

M/41/5'7"/154

40:04 as Rx'd

Comment #182 - Posted by: steve lagermann at January 23, 2013 12:11 PM

Performed shoulder strength workout ; wendler 5/3/1 template

Then 5 rds of "Sean". 27:24
completely gassed out. Awesome,!

Comment #183 - Posted by: C-los at January 23, 2013 12:24 PM

As rx'd, 27:12.

Tough WOD. Started breaking C2B pull-ups in round 3 - did them 7-4 or 8-3 the rest of the way. With front squat, I went back and forth between keeping the sets unbroken, or breaking them into two chunks. In the end, unbroken felt better mentally if not physically. I have a nephew named Sean who is currently serving in Afghanistan, and maybe it's just me, but I think the picture of this guy looks just like him (only older).

Comment #184 - Posted by: Mel 39/m/5'10"/175 at January 23, 2013 12:44 PM

Could not figure out a good way to breathe . . .

25:38

Comment #185 - Posted by: Mark Frazier at January 23, 2013 12:46 PM

M/22/5'8/148
32:39
4 rounds as Rx
6 rounds 11 kip pullup 22 air squat

Comment #186 - Posted by: makai at January 23, 2013 12:52 PM

subbed regular pullups for C2B

25:52

(all pullups unbroken, and front squat unbroken until I met round 5)

Comment #187 - Posted by: Saam at January 23, 2013 2:05 PM

M/39/175#/5'11"

Rx'd
25:48

Comment #188 - Posted by: Jaarda at January 23, 2013 2:29 PM

M/27/6'1/170lb

CFWUx3 (sub'd push-ups for pull-ups)

Scaled "Sean"
12 rounds:
5 pull-ups
10 front squats (65lb)
~14min.

My quads are feeling it; cannot even fathom doing the rx'd workout.

Comment #189 - Posted by: kreppk2 at January 23, 2013 2:31 PM

32:52

Comment #190 - Posted by: Pacers at January 23, 2013 3:21 PM

30:34

Comment #191 - Posted by: Soy m/31/6'1"/195 at January 23, 2013 3:54 PM

M/43/5'8"/173

RXd 18:00

Comment #192 - Posted by: Jon Craig at January 23, 2013 3:58 PM

34:01

Comment #193 - Posted by: myles456 at January 23, 2013 4:03 PM

5 rounds; scaled #65 Fs; chin over bat PU; 13:33

Comment #194 - Posted by: GU997/M/43/200#/5'10" at January 23, 2013 4:51 PM

M/38/6'/175#

Rxd: 24:47

Comment #195 - Posted by: Mariano at January 23, 2013 5:01 PM

Ten rounds for time of:
8 Chest to bar pull-ups (assisted)
75 pound Front squat, 16 reps
scaled reps 73%
29:09

Comment #196 - Posted by: lucio1928,M/41/184cm/98kg at January 23, 2013 5:06 PM

36:11 as rx'd

The demo says to widen the grip for chest to bar pull-ups. Personally, I have found a closer grip (just a little wider than shoulders) works best for me. Made a huge difference.

Comment #197 - Posted by: Ronnieboy at January 23, 2013 5:13 PM

oh ya... lost track of rounds and did one more just in case. (I think I actually did 11 rounds).

Comment #198 - Posted by: Ronnieboy at January 23, 2013 5:15 PM

RIP Staff Sergeant Sean M. Flannery, thank you.
As rx'd
29:16
Pullups unbroken, front squats 14/8's or 13/9's form solid

Comment #199 - Posted by: sebastian 44/17/6'2" at January 23, 2013 5:24 PM

M/22/5'11"/183

24:40.9 RX'd

the C2B got pretty sloppy toward the end.

Comment #200 - Posted by: Miles Forks at January 23, 2013 5:25 PM

23:49
Rx'd

God bless our troops and hero's

Comment #201 - Posted by: Justin G. at January 23, 2013 5:34 PM

23:49
Rx'd

God bless our troops and hero's

Comment #202 - Posted by: Justin G. at January 23, 2013 5:35 PM

24:15 as rx'd. Legs were a little wobbly after 5 rounds or so.

Comment #203 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at January 23, 2013 5:41 PM

Sean was a high school friend of mine. 3 of us did this in his honor. Thank you Sean. 29:30

Comment #204 - Posted by: DW at January 23, 2013 5:42 PM

M / 38 / 170 lbs / 5' 8"

Rx

24:44

Comment #205 - Posted by: Joshua M. Weaver at January 23, 2013 5:47 PM

correction: 34:11 as rx'd (not 36:11)

Comment #206 - Posted by: Ronnieboy at January 23, 2013 6:21 PM

M/53/153/1-1-06

Regular chin-over-bar
55#

23:59

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

Comment #207 - Posted by: bingo at January 23, 2013 6:28 PM

M/33/6'/185

42:50 as Rx'd

A little slow, but proud of myself for getting through this one. Pretty tough, and only my fourth cross fit workout. RIP.

Comment #208 - Posted by: Eric at January 23, 2013 7:27 PM

RIP Brother

20:18 as Rx.

M/32/176/71"

Comment #209 - Posted by: Drew at January 23, 2013 7:34 PM

21:30 as rx'd

Comment #210 - Posted by: James M/30/5'7"/155 at January 23, 2013 8:29 PM

Prayers to Sean's family for his ultimate and their continuing sacrifice for our country.

29:47
Did ring pull ups and alternated front and back squats.

I may have to scale the weight, but NEVER scale the reps or rounds on any hero WOD.

After Fight Gone Bad yesterday, my body is toast.

Comment #211 - Posted by: Jim R. M/50/5'8"/155 at January 23, 2013 8:32 PM

M/56

11 Pull-ups
22 55 lb. FS

10rds. - 32:40

Tough WOD

Comment #212 - Posted by: Tony F. at January 23, 2013 9:23 PM

33:03

Subbed regular pull-ups for chest-to-bar pull-ups
Scaled front squats to 30kg

Comment #213 - Posted by: Brett (24/M/188cm/75kg) at January 23, 2013 11:21 PM

32:13 as Rx'd

Comment #214 - Posted by: texinma (m/44/5'7/148) at January 24, 2013 3:21 AM

44/m/176cm/73kg

As rx'd

24:29

And not even terribly sore today.

Comment #215 - Posted by: Memuc at January 24, 2013 4:19 AM

M/33/190lbs/5'8

As RX

27:45

Comment #216 - Posted by: Northcup at January 24, 2013 5:16 AM

M/28/179.8

First flew to a real crossfit gym did a personalized workout:

50 meter lung
100 meter plate walk 50lbs
50 meter sprint
250 meter row
10 burpees

had 12 min. to perform as many rounds as possiable completed 5 rounds. plus 2 burbees.

Later that night did the WOD:

completed in 19:13
10 rounds
22 front squats 75lbs
11 pull-ups did on rings.

After todays workout legs are toasted!!!

Comment #217 - Posted by: Brandon Keys at January 24, 2013 10:11 AM

22:00 even. This one hurt me. I think I'm going to be walking funny for a few days.

Comment #218 - Posted by: Fletcher 41/6'3"/225 at January 24, 2013 10:18 AM

as rx'd with chin 2 bar pullups except first and last set chest 2 bar

26:04 legs r fried

Comment #219 - Posted by: Bells at January 24, 2013 10:27 AM

I never time Hero WODs, just try to get through them with as little scaling and as much effort as possible. I guess it is my tribute to the men and women I serve with. I thought my legs would give out. RIP Sean.

Comment #220 - Posted by: DBarry at January 24, 2013 11:05 AM

25:25

Comment #221 - Posted by: Kevin: M/41/195/6' at January 24, 2013 1:21 PM

29.10 first 3 rounds at 65#, last 7 at 45#

Comment #222 - Posted by: wescampo at January 24, 2013 3:21 PM

8 rds in 22 min with reg pullups
did after 5x3 deadlift

Comment #223 - Posted by: jh 44/210 at January 24, 2013 4:57 PM

M/35/5'6"/132#

AS RX'd

26:17
had to pray my way through the last several rounds, but all squats were no rest once the bar left the rack. Thank you to all the fallen heros, and an even bigger thank you to those still protecting us.
God Bless us all.

Comment #224 - Posted by: Robert at January 24, 2013 5:30 PM

32:16 as rx'd thru 8 rounds then I tore my left hand. Subbed burpees for pull ups and rx'd the last 2 rounds of front squats. Just didn't feel right to quit. Total time 37:18. R.I.P. brother.

Comment #225 - Posted by: Doc515 at January 24, 2013 5:31 PM

bingo...you crushed this - not sure why you scaled? time to do some of these wods rx'd brother!

Comment #226 - Posted by: Mel/39m/5'10"/175 at January 24, 2013 6:04 PM

M/30/5'9"/217

Bailed after 5 rounds at 16:10

My gym's pullup bars suck.

Comment #227 - Posted by: boggs at January 24, 2013 6:14 PM

M/27/6'0/180

38:36 rx

Comment #228 - Posted by: Odysseus at January 24, 2013 6:19 PM

As RX 31:53 this was very hard hit wall and had to tell my self to finish! RIP thx for all you gave!!

Comment #229 - Posted by: Craig Hicks at January 24, 2013 7:55 PM

molly 14:05 (m 35# FS, banded pullups)
cale 28:22 rx weight, chin pull-ups
kelley 24:31 rx weight (m 5 pullups)

Comment #230 - Posted by: kelley f/47/5'3"/133 at January 25, 2013 7:36 AM

Rx 44:48 in a 30F garage mind you and with a nasty little blood blister on the hand to show for it. :)

Comment #231 - Posted by: deaner at January 25, 2013 12:00 PM

18:23 rx

Comment #232 - Posted by: Heebs at January 25, 2013 1:04 PM

M/20/5'9/150#

24:12 as Rx'd

Comment #233 - Posted by: Aaron at January 25, 2013 3:32 PM

9 rounds in 19.38- made a mistake in counting the rounds

35 kg squats

Comment #234 - Posted by: phikverde at January 25, 2013 11:21 PM

26'..

Comment #235 - Posted by: Alexander E. at January 26, 2013 1:20 AM

32:52 Rx

Comment #236 - Posted by: fathertyme 34/m/6'/175# at January 26, 2013 6:36 AM

10 rds:
9 pull-ups (regular)
15 45lb front squats

16:39.

Go for full reps next time.

Comment #237 - Posted by: Montana03 at January 26, 2013 6:47 AM

Loved it!!!!! Kipped right thru all 11 pull ups all 10 rounds, front squats were awesome!!!! 26:56.... R.i.p "Sean"

Comment #238 - Posted by: Rickeeee at January 26, 2013 1:52 PM

17:29 as Rx'd. 34 kilos front squat and strict pullups chest to bar.

Comment #239 - Posted by: Lorenzo at January 27, 2013 8:23 AM

17:29 as Rx'd. 34 kilos front squat and strict pullups chest to bar. R.I.P Sean

Comment #240 - Posted by: Lorenzo at January 27, 2013 8:24 AM

32:40 rxd

Thank you Sean for your service and sacrifice.

Comment #241 - Posted by: hollyhog at January 27, 2013 8:31 AM

25:01 Rx
RIP, "bloody but unbowed..."

Comment #242 - Posted by: az_sardog m/36/6'1/184 at January 28, 2013 12:36 AM

M/28/170
No chalk allowed at gym.. Felt like pullup bar was lotioned after first set. But i did not rip my hands.
38min rx.

Comment #243 - Posted by: Tim K at January 29, 2013 10:37 AM

23:45

wendler DL 365x12

Comment #244 - Posted by: jtoops 28/m/200 at January 29, 2013 12:09 PM

m/18/175
30:04
6 no reps on chest-to-bar

Comment #245 - Posted by: dj at January 29, 2013 1:38 PM

Subbed regular pullups, otherwise as RX in 45 minutes. Front Squat technique and wrist mobility issues added allot of time. I need to work on the front rack position.

Feeling good for the first day back from a month off.

M/32/175/5'8"

Comment #246 - Posted by: Arcticelf at January 29, 2013 5:41 PM

26.55

Comment #247 - Posted by: nsb at January 29, 2013 7:35 PM

We did " Sean" today at Corps Fitness/Crossfit Berks which is located in Sean's hometown of Wyomissing, PA. Each time I started to "whine" in my head I thought about seeing Sean's mom walk her dog near my kids bus stop and the sacrifice Sean and his family made.

RIP Sean

As Rx'd 24:55

Comment #248 - Posted by: Eric E at January 30, 2013 1:39 PM

Hey brother you are missed by many but you will never be forgotten. You were one of my soldiers, friends, and brothers. You take care up there. Us bastards will hold it down down here. 19:32 RX

Comment #249 - Posted by: Mert at January 31, 2013 7:08 AM

Gym near work (squat rack was ideal for this workout), subbed regular PUs for CTB PUs: 28:20.

Got a little lazy on the squats, breaking them up into two, then three sets. PUs were unbroken through four sets. Intense.

Comment #250 - Posted by: gremnatious 32/m/6'1"/180 at January 31, 2013 7:30 AM

8 pull-ups
20 35lb barbell squats

11 rounds
16:28

Comment #251 - Posted by: Keith at January 31, 2013 11:06 AM

RIP Sean

33:03 with 35# DBs
Butt kicker for sure.

Comment #252 - Posted by: Gene at February 1, 2013 6:48 PM

Ten rounds for time of:
6 Chest to bar pull-ups
45 pound Front squat, 18 reps

16:15

Comment #253 - Posted by: rawhide at February 2, 2013 6:52 PM

M/48/5'9"/175
17:13 Rx
Did all sets unbroken!

Comment #254 - Posted by: Cliff Lewis at February 3, 2013 6:09 AM

33 minutes. Used the first couple rounds as a warmup. Absolutely brutal wod, forced myself to finish. All pull-ups unbroken (but they were not c2b). Front squats 11-11. Long rests, to keep pukey at bay.

Comment #255 - Posted by: Matttj at February 3, 2013 9:51 AM

6 rounds x 5 CTBPU x 11 FS @ 65# = 9 mins

Comment #256 - Posted by: Rob at February 4, 2013 9:05 PM

M/33/5'7"/168
RX 29:11

Comment #257 - Posted by: Mark S. at February 5, 2013 6:55 AM

Working programme 2 weeks behind -

Scaled CTB with Chin over Bar PU
Rounds unbroken but F Squats a little shallow rounds 8-10 as legs fried - anyone get Fran arms and Fran Chest?!?

28:50 RIP

M/39/5'11/82kg

Comment #258 - Posted by: Dan C at February 5, 2013 9:11 AM

m/39/5'9/179
CFWU-3. Just PU therapy. No dips 2nd & 3rd. Superman. Burgener. Row 500m.
21:31
Did PU first to test shoulder & back. Not chest to bar though. Then hand release pushups for remainder which made WOD easier, I'm sure. Most pushups broken to 5+6 or 6+5 to keep from burning out. Most FS broken to 12+10. Unbroken last set.

Comment #259 - Posted by: jrm at February 5, 2013 6:20 PM

m/34/5'8"/175lb

RIP SGT Flannery

19:49 rx'd

That was a tough one.

Comment #260 - Posted by: Adam Hamm at February 7, 2013 11:14 AM

C-
55# FS
20:41 @ CFS

Comment #261 - Posted by: Jeff & Charity @ CF Snohomish at February 7, 2013 7:18 PM

3 rounds

8:40

Comment #262 - Posted by: Manchild at February 8, 2013 5:56 AM

20'27"

Comment #263 - Posted by: RAD at February 8, 2013 9:32 AM

"Sean"
PU: x11
FS: 75lb x22
10 rounds, 40:23.

That really sucked hard. Feeling awful from lots of late nights recently, just pushed through and kept going. PU all unbroken, FS 2x11.

Comment #264 - Posted by: Harpo m/45/5'7"/145 at February 8, 2013 6:07 PM

M/37. 5'7". 150lbs. Doing CF for 3 years.

RXd
Time 16:19

A beast of fun!!

Comment #265 - Posted by: Freddie at February 9, 2013 3:47 AM

M/30/180cm/73kg

22:37

Comment #266 - Posted by: ukr17 at February 10, 2013 1:44 PM

5 sets

16:06

Comment #267 - Posted by: Ukkrew at February 11, 2013 8:57 AM

52/m/185

5+5 17+13

Comment #268 - Posted by: denob at February 12, 2013 11:01 AM

RIP

neutral grip jumping pu

41:17

m/42/5'8/240

Comment #269 - Posted by: phat boi at February 25, 2013 9:59 AM

15:50 5R - Carrying back and knee niggles.

Comment #270 - Posted by: zenoperegrinus at July 16, 2013 3:25 AM

CFWUx2
30:20

Mitch: 29:17

Comment #271 - Posted by: Doug at November 20, 2013 12:32 AM
Post a comment






Remember personal info?