I hope 10 body weight squat is not a typo? lol

What do they mean by row "30 Calories"?

..oh god.. crossfit.com i hate you.... haha

They mean get on the rower and burn 30 calories!
10 body weight squats?

row 30 calories on the concept II rower

Dumb question here.
Does 10 body weight back squat mean I should back squat 200#( my body weight) for 10 reps? Or, am I just reading it wrong and it is 10 reps body squat no added weight.

10 Body Weight Squats meaning 10 Barbell Squats with your weight on the bar. Ex. 200lb Male = 200lb Barbell

Re: What do they mean by row "30 Calories"?

Comment #2 - Posted by: Fernando at February 25, 2013 5:20 PM

If you have to ask you haven't been CrossFitting long I take it.
Set the rower on Cals. (Calories Burned).

i think 10 body squats has to be a typo...does not seem right....
Comment #2 row until the machine says 30 calories...i do not have access to one that counts calories i sit on a skateboard with a power band attached to a broomstick around the dip bar with my feet on dumbbells so does any body know around how many rows give or take is 30 calories?

Body weight squats are not air squats

i read it wrong....back squats thanks guys...makes sense...any idea on my makeshift rower give or take how many rows it takes for 30 calories?

So body weight squats can be
back squat
front squat
any way you can hold your body weight and squat it?

Body weight back squats may mean your body weight in pounds or kg on the bar and preform 10 reps e.g 80kg person will have 80kg back squat

ok, i get thew calories on a rower, i dont have a rower, i use the 45lbs. bar to row. (1000m = 100 reps...etc.) so anyone have a good idea how many reps would be 30 cal.?

body weight back squat was not up there when this was first posted, they just fixed it!
Now we know for sure!:)

I'm in the same boat as you fernando...and the funny thing is thats my name also...

All the way!

I would go for 35-40 strong strokes on your make-shift rower to come around an estimated 30 cals.

Sub Rower with SDLHP. 10-12 Pulls (Heavy) = 1 Cal. I found this on a previous post on the CF Board. Not sure how accurate it is.

i guess i'll use my calorie counter on my ipod..better then nothing as long as it gets done...

comment #17
thanks for the help bill better then nothing...much appreciated...

#16 What do you mean by "heavy"? And 10-12 for each calorie would put us at at least 300 reps which is equivalent according to the FAQ sub to a 3 km row. Ive never used a c2 rower but does it take 3 km to row 30 calories? Not trying to be facicious I just honestly do not know.

Is this a new hero WOD.

A good sub for a 30 calorie row is Fran

#11. They specifically said Back Squat for body weight

I found a website that estimated about 600 calories burned per hour of crossfit. Based on that it should be about 3 minutes of SDHP for 30 cal rows. Not sure how accurate it is but it seems close.

I usually burn 15-20 calories going pretty hard for 1 minute. So I'd think 30 calories should be right around 500m

I thought Crossfit was supposed to be a "minimalist program"...?

Seems to me to be quite the opposite on some days! Just to do this ONE workout I need a medicine ball (don't have), Kettlebells (don't have), a rowing machine (don't have) and not only that but one that counts calories, and something that comes close to 20" to jump on. Jeez man! Thankfully I got that olympic weight set covered. Now to see what I can scrounge up throughout the house

Doesn't seem too "minimalist" to me. Might as well go to the gym! (My 2 cents)

RIP Airborne!

#16 so one has to do 300 SDHP's to burn 30 calories? You're way off.

#24 Mybe be thankful that you have so many free resources to get you in the best shape of your life, and go spend the money you save on a medicine ball. All this whining from people on here...

Rip I will do this wod in honour and suffer in silence in your memory...bring it on tomoz :)

Grace as Rx in 2:59! definitely a huge PR!!

This HERO wod looks insane, time to suffer for those who know the ultimate sacrifice

Cody, check out the FAQ's on subbing -- many out there do a lot with very little equipment. Opportunities to sub include:

> Wall ball shots - sub thrusters with a 45# plate since you have a set
> Sumo deadlift high-pull - you have the weight set
> Box jump - jump on anything, if not jump over something 20"
> Push press - you have a weight set
> Row - 45# sumo deadlift again 3-4 reps a calorie or, since SDHP is already there, pick another pull exercise
> Push-ups
> Body weight Back squat - if you don't have a rack, clean what you can and squat that
Write down what you do to sub, time it, and try it again in a while to empirically gauge your fitness.

RIP.

Eighty-Duece on the loose, RIP.

RIP HICKMAN! Thank you for serving your country! This one should fun.

Re: If you have to ask you haven't been CrossFitting long I take it.
Set the rower on Cals. (Calories Burned).

Comment #7 - Posted by: Bill Little at February 25, 2013 5:30 PM

Yikes Bill. Get real and be helpful when help is needed. You are definitely not representing Crossfit well. And post your time, I'm about to go beat it :)

I think SDHP is a good sub, but since the rower doesn't provide a lot of resistance I see no reason to go heavy. 45lb to 65lb might be a good place to start. I think I get a cal every 2-4 strokes, so that can be a guide hopefully if you want to sub.

On a time restraint tomorrow. Any clue how long it might take to do this workout for someone fairly new to the program?

Zeus f**ked me.....magnificent wod. Torture especially on the SDHP.
Subbed out back squats for sit ups with proper form x 30.
41.46
BTW gym told me off for using a lot of equipment at once LOL

Thank you for your sacrifice and blessings to your loved ones.

On a time restraint tomorrow. Any clue how long it will take to do this tomorrow for a person who is relatively new to the program?

With SDHP already in the WOD, consider light dead lifts instead of rowing, 30x DL (95#-135#)

Thank you for your service. Can't wait to tear this one up!

30 cal would be about a 1:30-1:45 of rowing for most, if you have a rowing set up, hit the 1:45 mark and move on. If you are thinking sub, SDHP would be about 43-45 reps (stroke rate of 25/minute) or try 1 pood Kb swings for 1:30. Do your best, have fun, honour the soldier.
RIP D. Hickman
To the Hickman family, sorry for your loss.

#24 Cody,
I agree with you. What began as a garage gym workout program that was the antithesis of gym workouts and machines has evolved into a gym heavy system. Companies are selling Crossfit Gym Starter Kits and Reebok jumped in feet first in sponsorship. Don't get me wrong, I love the concepts and the program, but it seems like some where the train jumped on a different track.

36:55
(sub'd 185 instead of 200 for squats because everyone doing the WOD had to share a barbell for the squats... otherwise as Rx'd)
36/M/90kg/1.79m

M/30/6'5"/220

34:45, rx (225 back squat)

@Nick at February 25, 2013 7:51 PM- It's hard to gauge time estimates because everyone is different...Give yourself a generous time estimate, like 1-2 min for 30 wall balls (consider the breaks, it'd be pretty difficult to do each movement for 30 reps without breaking it up). come up with a reasonable per round goal...a 10min round avg looks to be pretty challenging, for me at least..

30 cal row = approx 40-50 pulls on the C2...lots of factors that determine the pull:cal ratio

To the Hickman family, while this WOD is small consolation for the loss of your husband, son, and brother, at least know that thousands of athletes worldwide have learned something of David and his sacrifice, and will exercise (and no doubt suffer) in his name, doing our part to honor him in some small way. Blessings and Peace to all of you.

32:16
M/33/5'10"/185

41:00
M/27/6'10/176.3

M/47/180

38:28

To the Hickman family thank you.
To #24 Cody and #44 Scott read what is crossfit not sure where you find the word "minimalist program"... Do we use lots of machines no the only machine really used is a rower. wall ball, basketball filled with sand, box jump, chair, bench etc. the few basic tools in the workout dont come close to what you would find when you walk into a "gym" my own 2 cents peace.

Haven't heard this much whining in a while. Just get in there and smash it with the equipment you have. There are plenty of substitutions and there are no excuses. Can't wait to get in to this one!

41:20
Sub - 25# ball to 8' target.
Semper Fi.

34:16
195# Squat
45# PP & SDLHP

40:54 I had to use a 16 lbs ball and did air squats instead of loading the bar with my weight. I didn't realize that what it meant.

39:25
Sub bw back squat for 30 45lb back squat

Only 2 rds

29:11.

Had to get to work. A challenge but I think I could power through

41:29

M / 29 / 178lbs

27:32

Scaled back to 20 reps of each exercise and 5 back squats at 120lbs. SDHPs and Push Press at 35lbs (women's bar). 14lb med ball (women's weight).

27:05

very awesome to see this. my husband was in iraq with this soldier. they were in the same unit. very cool to see this this morning. hes aware its here so hopefully they will be doing something with it today! i know i will be!

Back squats @ 170# (80% bwt)

65:32

F/33yrs/5'6"/126

49,5 lbs instead of 75 lbs and 14 lbs wallball, otherwise as Rxd

50:07

Done som Hero's before, but this is the hardest one yet. Good stuff (but i still hate wallball and the rower :)

21:50

F/29/140lbs
36:26

m/32/5'10/82kg

rx'd 28:27

That was hard...

Okay, crappy long transitions and modified some (wall spot had to be moved, through height unsure and SDHP row subs did not work)
38:34 still - its called 'Zeus' for a reason

@mick lol.

RX/M/31/205

28:17

Subd another 30 SDHP for rowing - no rower.
3 Rounds 27:00

Guess I will do some easy stuff in the evening instead of strength ;-)

I hate effort-scaling Hero WODs, but only time for 2 rounds in the morning before work.
30:02
15# ball, 145# squat, rest as rx. At my pace, the rower equated to ~2 strokes/calorie.

Lots of talk today about CF and equipment. Check the subs page if you don't have the rx equipment, and don't feel the need for fancy stuff. I box jump on an old tree stump, and my wall for wall ball is a support post in my barn. A ball can be a nice Dynamax ball, or an improvised sand-filled basketball. The only real piece of equipment (other than weights), and they are expensive, is the rower, but I did many months of SDHP subs before getting a rower, and got a great workout from it. Be creative--part of the CF fun!

M/30/170

As Rx 52:22

M/40/5'10"/188lbs

2 rounds: 29:45

Had to cut it short, gotta go to work.

52.20
All RX
BS -155

Missed push press accidentally I copied it over to my workbook wrong

This was a great WOD......Fight Gone Bad with a twist.

36:17 as rx with 90kg back squat

2nd and 3rd rounds of wall balls sucked.....

M/47/6'2"/14st

Wow that was tough,

29.54 after a very heavy weekend celebrating

felt slow but glad i got through it.

hello all, I'm somewhat of a newbie working on my own.

Can anybody point me to a video demonstrating the sumo deadlift high pull?

Also, hard for me to tell the difference between the push press and jerk.

F/51/5'6/120
Pack scaling 40:30
Subbed thrusters w/15# dumbells
Back squats 70#
Everything else rx

M/28/5'8"/190 lbs

First time doing this one and extremely tough for me. I did two rounds in 34:21.
First round: as rx'd.
Second round: as rx'd except 65# SDHP/65# Push Press
If I did a third round, my time probably would be around 55:00.
No excuses for bad sleep last night.

Thank you for your service and sacrifice David. God bless you.

45/m/176cm/74kg

Three rounds for time of:
30 Dumbbell thrusters, 22 pound each
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
30 Burpees
30 Push-ups
Body weight (74kg) Back squat, 10 reps

40:55

(12:12, 27:24, 40:55)

With a faster round 2 I should stay well below 40 minutes next time.

42:03 rx

RIP SPC David E. Hickman

DOL

Whew... 29:28 as rxed

RIP

25/m/168cm/83kg
30:18 rx'd

Post:
1000m row

38:49
(9:54,13:37,15:17)

Scaled:
wall ball to 16#
back squat to 75# front squat

1 round - 12:50 (omitted rows, 185 lb. back squat)

M 42/192/6'0"
24" box. Back squat #135.
38.29.

1:20:00
forgot to start the timer and made it halfway through the sumo deadlift before starting so I penalized myself 5 minutes. Still not much better but 80 min total I think is not that bad. With the changing of stations and the walk from the rower and back to my home-base cost me maybe 6 minutes. I did 195# for the back squats, but inbetween squats I also moved from my squat rack a couple times to allow others to work in and the moving might have cost me a few minutes also. I felt good, but not good enough. This was a rough workout.

15.03
normal jumps & squats without weight

M 41/165/5'9
RX 29:02

33/m/6'0"/195

2 rounds....ran out of time in gym 37:26
That was a tough mother. Can't wait to do it again and will give myself more time to do it. I was definitely dragging a bit today.

45lb plate thrusters 30 reps
SDHP r/x'd 30 reps
box jumps r/x'd 30 reps
push press r/x'd 30 reps
50# KB swing 30 reps
Push ups 30 reps
back squat 195# r/x'd

M 41/165/5'9"
RX 29:02

36 M italy

52.02"

Thanks Soldier.

44:15 without back squats. No rack available. Quite honestly, I was miserable, but survived.

M/26/5'10"/180
36:00 as rx'd (185# back squat)
Awesomely tough WOD.

as rxd
39.30

squats @200

34.15

8' tgt for WB
back squats at 85% ~ 70kg

Jeff @ 2.0
30:38
BS @ 170#

2 rounds

30 Push ball shots, 15 pound ball
75 pound Power cleans, 30 reps
30 Box step up, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
30 air squats

27:05

All my best to David's family. Thank you for your sacrifice.

24:20
Backsquat with 220 and bodyweight is only 186. Only equipment available at time of workout.
Agree with previous commenting that SDHP was definately the killer in this workout.

m/31/68.5"/215 lbs

I've only been doing these workouts for a week and a half, therefore I'm only pushing as hard as my form on these exercises will stay good.

16 lb ball was the heaviest where I work out.
2 rounds in 63 min (busy gym, I also had to search for barbells that were not in use). I'm looking forward to being fit enough to blast through these workouts.

m/26/160

44:55
45# Thrusters - 30 reps
75# SDHP - 30 reps
20" Box Jumps - 30 reps
75# Push Press - 30 reps
Burpee Pull-ups - 10 reps
30 Push-ups
165# Back Squats - 10 reps
3 Rounds for time.

For everyone claiming Crossfit is not a minimalist program, go run outside if you don't have a rower, its about the calories. You don't need a Kettlebell for this workout, just a barbell and some bumbers. You should go to Home Depot and buy some 2x4's and plywood and make yourself a Plyobox for less than 50$. You don't need medicine balls, but if you insist, watch one of the MANY homemade medicine ball videos where they fill up basketballs with sand, etc. Again less than 20$. If you REALLY can't afford this stuff then find subs. Box jumps require that you jump into the air really high, do tuck jumps. Rows require you exert a lot of cardiovascular endurance, you can: run, bike, swim, jumprope, run in place. Crossfit is about self improvement and feeling like you're the best YOU. Don't blame Crossfit for your lack of effort and creativity toward self improvement.

M/38/185/6 1

43:50

Felt good with that until I realized I missed the push presses.

wall ball - 14# @ 15'
box jumps w/ weight bench
treadmill'd 9mph til 30kcal
squats @ 135#

guess they don't heroes for nothing. RIP.

M/34/5' 10"/ 175

55:50

16# wall balls and rows done first, in different gym
Sub'd box jumps for jumping over a flat bench

Otherwise rx'd. I'd like to say it would have been faster if I were in my regular gym, but truthfully it was just hard!

RIP Specialist Hickman.

47:38 Rx'd

Only rows and BWBS unbroken throughout. At my gym there's a long walk and long flight of stairs to the rowers, and by the 3rd set I couldn't even do the stairs unbroken.

Subbed rows for 100 jump rope skips. No rowing machine. The rest as RX'd. 37:16. Destroyed! Thank you SPC Hickman. Never Forgotten.

Just completed a different workout at my box but had to row for 30 cal. At a 25 stroke average it was about 1:30-140 for 30 calories. Hope it helps.

"Benjamin Disraeli"
The legacy of heroes is the memory of a great name and the inheritance of a great example.
Airborne All The Way Lets Go

Three rounds for time of:
30 Wall ball shots, scaled at 16 pound ball
scaled to 55 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
scaled to 55 pound Push press, 30 reps
Row 30 calories
30 Push-ups
rx'd Body weight Back squat, 10 reps
time - 44:50

Had to modify the last round to 15 rep sets. was running out of time

M/5'9"/165
46:34

37:24/35/200lb back squat.

Oh my. These military WODS are killer. But hey if they are willing to die for my freedom then I'll suck it up.

38:00 as rx'd

M/5'10"/190lbs/38YO

rnd 1 as prescribed in approx 30 min. inefficiency encountered in maneuvering through a crowded gym.

rnd 2 completed as prescribed except for wall ball shots; worked rnd 2 backward in sequence from rnd 1. ran out of time at lunch break to complete wall ball shots.

46:32

i really like CF and competing with others who post but this is the 3rd time ive "needed" a rower in the last 13 workouts...i know i know, im whining about a free workout but dang, i really hate SDHP ALLLLL to time.

As Rx'd - 48:51

Realized afterwards that I mistakenly did 24" Box Jumps instead of 20's. Damn over-acheivers.

Thanks Zeus. In memory and honor.

43/m/185
sub'd 30 reps 2 pood kb swings for SDLHP's

28:02

57:20 rx.

Back squats were rough and took the biggest chunk of time split into 2's; still working on developing them; some were of questionable depth.

M/23/176/6'1"
63:05 as RX'd
New to CF and loving it, I look forward to every workout and rest day!!
Respect to the fallen.

M/24/5'10"/174

had to do some subbing on this one because of lack of some equipment

3 rounds for time:
30 thrusters, 25# plate
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 12" box
75 pound Push press, 30 reps
Row 30 calories
*forgot the push-ups!
175# Back squat, 10 reps

29:36

I have always wondered why it takes up to 2 years to get a HERO his/her WOD?
In the meantime, peace to all of our currently serving heroes and their families, and to the heroes who have faithfully served this great country and lost their lives while doing so. Special thanks to Spec. Hickman, his family and wife. RIP

For anybody who is wondering how to sub for a rower I would suggest SDLHP. However, the amount of calories you burn is not what it means when it says row 30 calories. Calories is a unit of energy which tells you the amount of work being exerted on the the rower. Not on you. I just noticed there was some confusion about that. This is going to suck.

Day 302
M/46/6'0"/195
As RX'd - 50:17
After seeing some of the times posted, I had a goal of getting this WOD done in less than 24-hours (nah, seriously was looking for about 45:00). Wall balls followed by SDHP was just brutal. Great WOD!

3 rounds for time
30 20# WBS
30 75# SDHP
30 20" BJ
30 75# Push Press
30 Cal row
30 Push ups
30 135# Back Squat (no squat rack)

36:44
RIP Paratrooper

M/30/6'3"/215#: 38:44 as rx'd. Had to wait for the rower my first round so I changed up the order a bit.

34:48

Hey all,
After doing the WOD today I noticed its about 3-4 rows per calorie on the row machine... Hope that helps

Zeus was a tough one. Very appropriate for a fallen hero. RIP sir. As rxd 33:36. FGB with a twist!

32.30 RX. Damn, that was a killer! Loved it though. R.I.P., brother in arms.

48:04 as Rx'd.

M/35/6'2"/220
24:56 RX
30LB BALL

Rip Hickman

Around 45 min
205 squat tweaked back a bit

29/M/220 lbs/6'1"

Sub 200 lb squats
40:58

71:10
Uncle!

36:14 as Rx'd
WBs-Bkn sets
SDHP-12/10/8 each round
Box Jumps - 11/10/9 each round
Push Press-30, 20/10, 20/10
Row - 1:40-1:50 each round
Pushups - 30, 20/10, 15/9/6
Sqts-225# unbkn

44:14

Subbed dbl 1.5 pood kb squats with a pause on the bottom for the back squats.

All else as rx'd

Bah Rutal! (Who thought the box jumps in the middle was a good idea? The Marquis de Sade?)

RIP

doing this one tomorrow.

41:08. 6 lb. wallball. 65 lb. sdhp and pushpress. Step down for box jumps. 135 pound squats. 2 rounds total.

M/22/6'2"/172lbs/
37:30, Subbed Rowing for 60 D.U.'s, otherwise RX'd. Tough one for sure. Never Forgotten

32:45 M/31/5'11"/200#

24" box
200# back squat
sub'd wall balls for 30- 20# db thrusters

THANKS for dedicating today's workout to SPC Hickman! I served with him in 2-325 AIR during our deployment to Iraq when he was KIA.

32-m-pa
5-8 187

Subbed Rows with bent over rows (75 lbs) and blue ball (8 lbs) for wall ball throws. Did not have a 20 lb ball.

Otherwise, as rx'd.

25:20

Awesome WOD, thank you Crossfit and RIP to a fallen hero.
3 rounds in 30 mins flat.

Crossfit Staff, thank you for dedicating this WOD to SPC Hickman. Like Joe, I was also deployed with 2nd BCT, 82nd Airborne Division when that happened. "Airborne, All the Way, Let's Go!"

m/43/5'8"/180

RIP Hickman--Thank you for your service

3 rounds

20# wall ball 30 reps
65# SDHP 30 reps
Tuck jump 30 reps
65# push press 30 reps
40# KB swing 30 reps
30 push ups
155# back squat 10 reps

47:48

rx 43:15

today wan't my day....

28:14, Back Squats @ 200lbs

M 21/185#/5'11"

3 rounds:
30 wall ball (to the 8' ceiling)
30 sdhp (with 35# db)
30 box jumps 18"
30 push press (with 35# db)
30 sdhp (with 35# db)
30 push-ups
10 squats 185#

RIP

Awesome workout! destroyed me! the people in my school gym were fairly shocked! which made me laugh...

My time was 34:16. I did have to make some subs and scale a bit... i had to do 60lbs SDLHPs and 45lbs push presses, i also had to change wall ball to dumbbell thrusters with 2 22lbs dumbbells and finally i did 45lbs SDLHPs for the rowing. The rest was as set. This workout felt like torture! but I gave my all in Honour of our fallen hero

M/15 years old/5'5"/128lbs

I went to Airborne school with Hickman. He was a good dude. RIP brother.

38:07 Awesome workout Zeus. Just light enough and spread out to always keep moving but butt kicking enough to keep me out of breath the whole way through. RIP and thank you for your service Zeus

29:44 rxd

back squat 165#

As rx'd
M/43/135#
24:45

By the beard of Zeus! 33:13. Great wod!

38:30

M/31/200/72

Rx'd with 205# back squats

36:02

m/33/173/5'8
34:48 rx'd 175# back squat.

M/22/129lb/5'6"
Rx with #135 backsquat
57mins28secs

legs wouldn't stop shaking for an hour....

M/ 34/ 170lb/ 6"

Did 155lbs back squats

58:43

M58/185/5'9"

52:02

30# dumbell thruster for WB
95# backsquats
O/W as RX

For almost everything except the rowing I required broken sets

This was an exceptionally taxing workout for me. I was disappointed on having to cut the backsquats in half, since the pre-workout feel of 185# was no issue. But dealing with 185# squats at the end of the first round made it apparent I was too fatigued to carry that out.

Great workout!

Before: strengh front squat 5-3-3-3-5-5-5
And after : Wod zeus
Just sub wall ball by thrusters 50 lbs barbell 25 , 30 reps
Box jump 24"...

Rxd
30 min env

34:50 as Rx'd w/ 60 pulls on hydraulic rower

Thanks to the AACO paramedics and the CROSSFIT BWI trainer among them for getting me to the hospital in a professional manner on Sunday. I had my second cardiac cath in as many days. I hope to get back to the WODS soon. My hat is off to you guys !

2 round
24:43
back squat 75kg

12 lb wall ball
65lb SDHP and Push Presses
135lb back squat

44:15

30 min, two sets, subbed #35 thrusters for wall ball and skipped the row.

Too late on a miserable day.

This was my first Crossfit workout ever! Zeus was BRUTAL, but I definitely want to stick with crossfit.

M/22/5'9"/165#
3 rounds - 50:27

Only had a 12# ball so I did that. Also did rows with a skateboard and a purple(ultra-heavy/20#) resistance band 90 reps each round. Back Squat 165#

RIP

Just one round using 175# squats

13:44

Still, I feel I earned a Mad Tom I.P.A.

Thank you

46:28, 3 rounds. This was an ass kicker!

M/28/70"/180
43:43
Used 24" box instead of 20" and spent a total of around 1.5 minutes running back and forth across the gym to row.

First Hero WOD I've completed. It was unpleasant.

F/40/173cm/70kg
56.05
6kg wall ball
25kg SDHP and press
20" box jumps
40kg squat

At no point was this fun, totally smashed me.
R.I.P. Hickman and thank you xxx

M / 29 / 6' 1" / 240
54:00
140 back squat

Fair winds and following seas on your journey warrior!

M/22/72"/185lbs
65:00
24" Box

1st crossfit session of the year!
Happy to be back ^_^
Totally dead, never felt better.

'Zues'
As rx'd with 175lb backsquat
34:41
(row's 1:32, 1:37, 1:40)
RIP D. Hickman

M/41/177cm/85kg
RX 50.45
Smashed me. R.I.P

M/18/175
RX 23:41

Met Zeus today. I respect a new god.

51'58" RX'd (210lb Back Squat)

M/30/71kg

Scaled back to 3 rds of 20 reps
Subbed 15 kg (plate) thruster for wall ball and 30 kg for SDHP and push press
71 kg back squat

34:07 - crushed me big time

RIP

39:45 with some modifications.
M/16/173lbs

M/5' 8"/155
Rx 67:00

M/5' 8"/ 155
Rx 67:00

At home and exhausted, so had to scale
2 rounds
30 thrusters with 25 lb plates
30 sumos 75
30 BJ 24"
30 PP 75
30 pushups
30 air squats
23:09
Semper Fi, Brother Zeus

Nephew did Hamilton today

Hamilton 3 RFT
1000m row
50 pushups
1000m run
50 pullups

48:10

no rower so did 30 deadlift at 140#
all else as rx'd
215 back squat

30:05

33:21

37.46
had to do a lot of scaling... started crossfitting in our garage during my second pregnancy less than a year ago. Still pretty weak, esp in my lower body and core.

8lb wall ball
sumos with bar
box jump rx
push press with bar
subbed 400m run for row (no erg)
had to switch to bitch push ups halfway through 2nd round
squat 95lb

Only got 2 rounds, had to pick up my daughter from dance class. 24:54, 170 lb back squats. Tough day!

45:37

55lb PP and SDHP (womens rx?)

135lb BS

F/5'7/136

As Rx...20lb wallball, 75lb for the SDHP/pushpress, 135 for the back squats

46:04rx

M/37/190
RX 1:05:00 (This one was a crazy one...but glad to do this one in honor of one of our fallen soldiers)

37:10 as RX'd 225lb back squat.

Modified/Scaled for my CoCr & Polymer Knee
Checked time at end of round 2, forgot to start the timer
Two Rounds
30 Wall ball shots, 20 pound ball
75 pound Power Cleans, 30 reps
30 Step-ups
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Eighty-Deuce on the loose, RIP
M/55/72”/210

That hurt
47:30

M/180/5pi10/21

39 min
I thought that was air squat so same wod but 10 air squat at the end

M/21/5'9"/175

37:30 as Rx'd with 185 back squat.
Legs were shaky during pushups after the row but solid again
for back squat. Always appreciate honoring another serviceman

M / 29 / 5'9" / 165
54:35
Scaled the weight back to keep good form and hit all reps, 65 lbs and 135 lbs. Love this WOD, totally destroyed me. Looking forward to doing this again when it comes up.

M/22/5'11"/183.6

29:57.6

20# DB thruster
BW back squat done separately (10, 10, 10; @ 185)
last round: ran 30 cals since the rowers were all taken.

This is one of those wods I think was designed to make the crossfitters using regular gyms wish they were at a box.

38:26 modified to.

Three rounds for time of:
30 Wall ball shots, 14 pound ball
55 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
55 pound Push press, 30 reps
Row 30 calories
30 Push-ups
55 pound Back squat, 10 reps

"Zeus"
CrossFit Warm-up x 3
3 Rounds For Time =
(w/ SCBA Mask)
30 Wall Balls @ 12#
30 SDHP @ 75#
30 Box Jumps @ 20"
30 Push Press @ 75#
30 calorie Row (30 DL @ 135# or 1:30 DB Swings @ 1 pood)
30 Push-ups
10 BW Back Squat @ 215#

M/23/5"11/207
28 flat (205 Lbs back squat) RX
RIP

M/34/6'/215#

54:15
3 Rounds
*wearing firefighter's SCBA mask*
12# Wall Balls - (all we've got)
Subbed 60 DB Swings @ 1 pood for 1000m Row
215# Back Squat

Suffered through it & still didn't feel like I did enough to honor this Hero! RIP Hickman...Thank you for your service & ultimate sacrifice!

M/40/220/6' 58:30
Smoked! I thought I was going alot faster. I did the 30 calorie burn on elliptical. 14# ball all the rest rx'd.

toughest workout for me since i started jan 1.. RIP Hickman and God Bless his family

10kg wall ball
75lb SHDP
20"
75LB SP
40LB upright row
30 PU
180 LB sq
49:00

45:45 rx

M/30/5'8,5"/165

RIP

1st week back after 4 months off

As rx'd: 43:30

Man once I read sqauts, no BACK squats with body weight. I had to go back and do 30 reps of 220. Praise the Lord.

Thanks Zeus!

52:06 Rx w/ 225# back squat

M/49/6'0/225

m/41/5'11"/165

42:00 Rx

retired army 1SG
clarksville, tn

"Zeus"

Subbed thruster(44#) for wallball
Subbed 30 SDHP(44#) for rowing
18" box jumps
Rest rx'd

Three rounds for time of:
30 Thruster, 44# barbell
74 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 18" box
74 pound Push press, 30 reps
44 pound Sumo deadlift high-pull, 30 reps
30 Push-up
Body weight Back squat, 10 reps(118#)

64:19

41.59
M/6'3/200 lbs/ 24 yrs

As rx except for calories done on a elliptical and 15 pounds lighter than my body weight for back squats .. Was working out with someone else

31:54
Don't have a rower subed 45 pound bar sumo deadlift high pulls

M/5'10/190/41

30 Thrusters w/30#db
30 SDLHP 75#
30 step ups each leg (stress fracture in left foot, needed to keep it low impact)
30 Push Press 75#
30 KB swings 45#KB
30 Push ups
10 Back Squats 135#

46:15

39:20

Zeus!
Time: 42 min 56 sec!
M/5'9/185lbs/21

Rx'd
35:55

Rx 67:42

F/25/103/4'11"

35:33 rx'd

105# back squat, 24" box jump

m/25/250/73"

Sub'd sdhp for strict sit-ups
Def pushed it with this one. Mr.Pukie gave me a visit afterwards.

46'38"

34:06

AirDyne instead of Row.

-Boz

6'/180/42/M

35:45 @ 185lb squat

just got back into the altitude of kabul so this one wrecked me.

4650 rx except ran 1/4 mile instead of row

35:00

3RFT:

30 tyre thruster
30kg SDHP 30 reps
30 box jumps (2 tyres)
30kg push press 30 reps (accidentally skipped in the first round)
Run 1 lap of the block
30 push ups
30 squats

as rx'd 28:15 (2 rds late for work will do third tonight)

29/m/190

RIP Airborne and God bless your family.

49:42 as rx'd except 24" Box Jumps
Back Squat@ 155lbs

1 round instead of 3

Subbed 60 cal row for the SDHP's

13:25

29:55 as rx'd

185 on back squat.

M/25/5'11"/180

29:55 as rx'd

185 on back squat.

M/25/5'11"/180

M/27/6'0/182

43:08 Rx

M/37/6'5"/243

4 rounds 800 meter run with 1 min break between. 15:23, and xfit warm up

Zeus
Modified sumo to 50 lbs (had to use kettle bell), 30" step ups instead of box jumps, 15 push at 75 & 15 at 65. 175 back squat.

this was my first time doing this work out, it was tough for me, i was suprised how little i had left for the push-ups. good work out, should have 195 on squat, next time!
15:21

M/30/5'9"/205
41:16 rx'd

2 rounds, 30:45rx

M/52/190lb

47:20 RX----OUCH

36:05 Rx...M/35/6'4"/195. Great WOD!!

M/41/5'9"/195

37:58

Subbed jumping jacks for row
Body weight air squats

39:46 as rx'd.

M/ 39/ 135 lbs/ 5'-6"
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
This time:
As Rx: 23:45 (I had to tame myself a little bit due to a super tight calf, minor injury from the long WOD on Sunday)
Similar pains that I wrote about last time with the 2K row really taxing me. I did it in a similar time as well. I did more bench press reps strung together as well.

Last Time:
M/ 38/ 133 lbs/ 5'-6"
As Rx: 22:55
I paced myself very conciously in the bench press to do 6-7 reps take a few seconds and go again... I did NOT want to burn out and then do 1-2 reps at a time. Everything felt o.k. until the 2K row... that one killed me... I did it like 8:40. My butt was soooo on fire. My glutes were really tight and I was trying to really use my hips and my hams, and also even trying to occasionaly over pull with my back, to give my butt a break, but it was so tight at the end.
last time: 24:10 - I shaved off 1:15

Didn't have it this morning. Pretty heavily scaled and it still killed me

3 rounds - 29:23

WB - 20 @ 20#
SDHP - 20 @ 67#
BJ - 20 @ 24"
PP - 20 @ 67#
row - 20 cal
PU - 20
BSQ - 10 @ 135#

Rx...Weigh 202lbs,
205 backsquat
28:50

Cut back to 20 reps and did 20lb DB thrusters instead of WBS. Ouch ouch ouch! A very torturous and painful 27:02:9

50:06 rx. M/43/160 # bs.

44:03 rx'd bw 211, squat 215

boy need to work on stamina. first round in 11 minutes, winded, but not bad. last two killed. box jumps easy, but pukey every 3-4 jumps, so had to rest---not into puking, no matter how dedicated i am to cf. hamilton was same way--14 min 1 round, then finish at 55 min?!! of course, a 5k pops up to 'train my mind' to stamina. i hate runs!!!distance anyway

41:42

2013-02-27: 48:06. Sub 9x10's/24", 35#db push press/1bw squat per round.

M/34/6'2"/195
40:58 as Rx'd

Just getting started and pressed for time, so well below RX.

- 30 DB Thrusters (20 lbs) x 2 rds
- 40 lbs SDLHP 30 reps x 2 rds
- 30 Box jump, 20" box x 2 rds
- 40 pound Push press, 30 reps x 2 rds
- 15 Push-ups x 1 rd
- 60 lb Back squat (no rack), 10 reps x 1 rd

Been sick all week. Got through 2 rounds + 3rd wall ball and SDHP. 37 min. Had to stop. It was hell but I loved it. Can't wait to do it when I am well.

32:42

I don't have a rowing machine so I replaced with 30 cal on treadmill

175# back squat.

Only had 2 80lbs. kettlebells for squats, so did 11 reps to make up the other 24 lbs to my body weight.
rower was broken so i did 30 trx rows and 30 trx leg ext instead.
all else rx'd.
38:04

85:00 minutes, and I ended up using a broomstick on the final set. First set 20:45 with 45lb bar, and 135 back squat.

To the Hickman family,

I am very sorry for your loss.

Marty
M/44/185
43:48 as rx'd

Dylan Sawyer
M/19/180
34:39 as rx'd

Mike Wells
M/43/205
46:54 as rx'd

more better faster

2 hrs shotokan karate training followed by 1 round of Zeus less body wt back squat. 21min first round, Zeus wins by knockout! Rx'd everything but rows - sub 30 more 75# sdhp's.

Even though I was beat down after 2 hrs karate training, I still took a shot at this in honor of another of our fallen heroes. RIP Hickman.

m/38/5'9/175

65lb barbell thrusters subbed for wall ball shots
otherwise as rx'd

37:45

2 rounds the following scale and subs
30 15# db thrusters
30 65# sdlhp
30 20" step ups
30 65# push press
30 95# deadlifts
30 push ups
30 135# back squats

27 min

Laura f/50/5'7/155

Another round today with 175#

This time in 12:28 - well over a minute faster and included the 30 push-ups which I forgot last time.

Thanks

M/36/5'4"/146lbs
As RX'd
33:18

53:00
sub row - indoor cycle 30 cal
back squat 73kg aprox 3/4 bw

35:43
Probably lost a minute due to abandon calf cramping

M/40/5'9"/153lb
18" box and 165# back squat
Otherwise as rxd and AWFUL!
This wod left me useless, loved it!
Thanks and prayers to the Hickman family

30:07 Rx'd

* 185# Squats @ 165# bodyweight.
* all box jumps & squats unbroken.
* first round wall balls & push press unbroken, then broken 20/10.
* push-ups broken 20/5/5.
* SDHP'S broken 20/10, then 15/10/5 for last two rounds.

RIP brother.
Did this entire workout yesterday, took me 1hr 35mins.
Best F'n WOD I have ever done.
Crossfit please put up more like this.

34:47 as rx'd

RIP, brother.

M/41/5'7"/ 155

@46.12 RX'd

R I P Brother. i will do this.

do you rest between rounds? if so for how long?

M/43/5'8"/176

Rxd in 25:15 quite a task

First time - 59:24 with 95# sdhp & pp. had to sub Burpees for rower (no rower).
Second time - 35:23 Rx'd.
I'm sore

Oops: M/41/185#

Rx'd
69:23

30 Wall ball shots, 20 pound ball [16]
30 Sumo deadlift high-pull 75# [65]
30 Box jump, 20" box
30 Push Press 75# [65]
Row 30 calories [skateboard tension row]
30 Push-ups
10 BW Back Squat 160# [135]
44:04
Rest soft solider, your WOD was wicked hard!
[scaled]

35:55

205 back squat
12 pd med ball heaviest gym has
30 cal cycle (no rower)
All else rxd

Thank you for your service and sacrifice "Zeus".

105 minutes. dam good workout

M/27/6'2"/212
45:12 as rx'd 215#bws
I could barely row when it came around!

Only 1 round, all weights as rx'd:

15:22

28:10

Beast of a session! Round 1 14min, round 2, 20min and almost gave up, round 3 19min! Total 53min! Loved it!

almost everything as rx'd (except backsquat at 185, 10lbs lower than my weight)

45:00 roughly (time lost here and there waiting for equipment, but regardless, I felt like I was going to puke or pass out in the middle of the third round)

SDHP was the killing for me, and made everything else hard. Backsquat is a weakness too

Bw 160

27:24 as rx

m/45
rx'd except 24' box jumps
40:19

M/38/5'9/185
as Rx'd
39:23

m/42/6'/200

20 reps instead of 30
subbed
30 calories - 10 burpees (already did 60 burpees as warm up)
30 push up - 30 sit ups (could't get myself off the ground after burpees)
10 body weight squats - 20 front squats 60kg

37.14

M/33/6'/100kg
24mins 50secs.... One of the best WOD's to date loved the pain and change of tempo to the 100kg squats!!! POW!! Bring on the open!

M/34/235:6'
29:52 didn't row

Gothallway through first rd and realized this is a lot like FGB but set number reps and a squat at end. Great workout

m/42/5'11"/175

Workout as prescribed.

45:40.

This workout kicked my ass. Ive been doing Crossfit for 6 mos. after years of seeing mediocre results weightlifting and cardio. I don't think I would have even finished this workout a year ago. At 42 I've never been leaner and meaner! Can't get enough.

37:20

15# wall ball
35# kettle bell for sdhp
rx'd box jump
first round of push press was with 25# dumb bells, and scaled to 15#ders for rounds 2 and 3. (don't have 20# at home)
30 calories on treadmill
rx'd push ups
65# back squats (cleaned from the ground)

Comment #71

Well put!

really wanted to quit this one but kept at it!
kelley 49:09 back squats at 105, all else rx
cale 40:48 rx
rod 41:40 rx weights but 20 of each
molly 33:88 20 of each
kirsten 31:00 20 of each

Male 28/KC Rx'd 26:45

25:38@cfs

as rxd @ CF Change

34:07

I don't know how some of you guys go sub 30 on this. I had to stumble around alot of gym yahoos and an ab class who managed to strip down my back squat. Did 60 min, maybe could manage 45 otherwise but sub 30 is insane! Awsome!

2/26/2013
Wall Balls 12# x 19, dropped down to 6# rest of round 1... round 2 12x9, down to 6# for rest.

45# deads

box jumps unbroken but stepping down round 1, walked up & down round 2..

45# push press round 1 only broke 1 time, round 2 45# x 9, then dropped to metal bar for rest..

65# back squat

****** i almost made it through 2 rounds - ended my round 2 @ 46:21 minutes after the 2nd round of rowing **********

35:30 Rx'd
Wow this was a tough one!
It was an honor doing this in your remembrance RIP brother

2 rounds....

30(20#) Dumbell Thrusters
30 75# Sumo's
30 Box Jumps
30 45# Shoulder Press
250 M Row
30 PushUps
30 Air Squats
23:13
Good Workout

37:38
subbed 50# SDHP; 65# Push press; 185# back squat
This workout was killer. Friend was watching, who doesn't Crossfit, said I overdid it cause I looked whooped. Said I didn't overdo it because these Hero WODs are supposed to whip my candy ass. This one did and I am humbled to do it in honor of a fallen solider, husband, brother and son.

42:22 as rx'd
This one was one of the hardest WODs I have ever done. Really exposed my weaknesses.

Female/41/5'4/130lbs Time: 59:07. Did the workout as listed with the exception of wall balls... I used a #14 instead of #20. Also, my computer is broken on my rower, so I researched how long it would take to burn 30 cal and came up with 3 min. I stuck with 3 min on each round. WOD made me wonder if I would finish. Love that!

37:39 used faq subs

M/44/188/95

33'00

As rx'd minus row 37:10

M / 39 / 170lbs /5'8"

RX

34:48

m/59/6'4"/235
just found out that i am "obese" by my medical provider. working hard to rectify this issue.
45:35 but saw later that i had mistakenly rowed 10 calories instead of 30.

M/32/223/6'

Used 95lbs for SDLHP & Pushpress and 30lb ball

44:45

M/33/190/5'8

45:00. Wow! Some great times out there for this one. Always like the grind of a Hero WOD.

Great great great! After 3rd round you feel like a demi-god! :) finally had place in my training for Zeus amd my time's:

26:15 (Rx'd)

As rx'd, 31:40. 180# for the back squat.

Brutal. These light, long ones just kill me. It was almost a relief to get to the back squats each round, knowing there were only 10 of them. Splits were ~ 9:30, 11:30, 10:30. I had a feel-bad moment when I got to the end, lied down on the ground, and then after a minute or two realized that I had totally skipped push press in the last round. So I got up, started the clock again, and finished it out. My time obviously benefited a bit from this.

M/40/6'1"/200

135 pound Deadlift,30 reps for Row

41:17

M/22/165/5'8"

30:53 Rx

Easier than I thought it was going to be, will go for sub 30 next time around.

Finally did this hero WOD today and was tougher than expected!
44:34
15-16# med ball
45# bar
115# back squats(less than my body weight)

Grace;female, 40, weight..refuse to get on scale :)

M/30/175/5'11"

36.57 Rx

RIP Airborne brother, that was a tough one but worth it in memory of the fallen comrade.

31:54

75kg on the back squat

That sucked

greetings from Sweden!!

45.10 Rx'ed @205# BS. Round times 12.54, 17.52, 14.28. Obviously crashed in round 2 but rebounded.

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 20 reps no rx'd
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps - 67 kg not bw

39:25

m;24;170lbs/77.5kg;5'6"/168cm
36:14

50 min flat with 75# back squat.

M/42/192
43:12. Subbed double unders for rowing. Need to work on double unders. Everything else rxd. Semper fi brother

37:23, everything RX'd except back squats. For those I did 13 reps @ 175, so moved the same total amount of weight. Have a lower back issue that doesn't like the heavies.

As Rx'd at 33/69"/165#

40:11.

In respect to our man of valor and to knock down limits we subject ourselves to!

M/43/174/83

scaled to 65lb, 35 reps

30'27"

M/43/174/82

scaled to 65lb, 20reps

30'27"

36:16 RX'd
F/31/5'9"/160#
Hurt so good! Nice change up for a long met-con! Constantly varied ;)

This was VERY VERY hard!

RIP
Subbed 30 Calorie run
Subbed 26" Box Jump
Scaled to BrandX Pack (3rounds / 20reps)
35:58

37:40

Army Specialist David E. Hickman,

Thank you for your ultimate sacrifice and thank you for answering the call of duty that sometimes requires so much.

I promise that the next service man or woman I meet I will do something for them in your honor.

-MJ

F/42/5'6"/140

scaled & modified:

1 round:
30 wall balls, 14# to 9'
30 SDHP, 50#
30 box jump, 16"
30 push press, 50#
30 sit-ups, unanchored, hands touch floor behind head and by feet
30 push-ups
10 back squats, 107.5#

15:24

If/when next time: consider 2 rounds or maybe 3, scaled to 20 reps.

40 min, brutal as always, pack lite scaling, 45 lb for WB, 65 lb for SDHP and PP, squats at 135 lbs, didn't have good form at 155, BW 185

wow. This was third day of HARD workouts... 1:10. and I repeatedly almost met pukey. one of the hardest workouts ive done to date after 6months of crossfitHQ.

Went to high school with Hickman. Remember the day I heard the news. We had a great memorial for him back home. Couldn't believe it when I saw this pop up on the website. I'm late to the show, but giving everything I've got to this workout today for Hickman,he gave a hell of a lot more for us.

M/47/ 5'10" / 190lb

28:13
Good workout!

39:35 as rx'd

Did yesterday, tough one. RIP.

43:33
2rds

30 Thrusters - 20 pound dumbell
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 19" bench
75 pound Push press, 30 reps
30 Double unders
30 Push-ups
10 Back Squat - 225#

That was awful. RIP soldier.

1 round

12:05

52/m/185

2 rds. 34:41. God Speed

37'17"
175 lbs.

RIP Sir

used 70# kb for sdhp
30 air squats instead of bws(l knee)

54:47

m/42/5'8/240

46:35 rx