I had a feeling tomorrow would be a Hero WOD. This is gonna feel extra close. He passed on my birthday and I'll be 24 years old this year. RIP brother.

Thank you for your service and sacrifice. In your honor, I will tough out this WOD.

I never forgot brother.

Rangers lead the way!

Damn....another RGR Buddy...

RLTW!

RIP brother,

RLTW

Sua Sponte, Barraza.

RIP Brother - RLTW.

5 RDS + 200m
DDLFT @ 250 X 3 RDS, 225 X 2 RDS. Burpee ring muscle ups in garage, other fun stuff in basement!
Less than I was hoping for..

I have to do this one today!! WHAT A WOD!!!

M/42/192
3 round plus 200m 9 deadlift 5 muscle ups burpees.
Subbed bar muscke ups for ring muscle ups.
Semper fi

4 rds + 200m

M/35/5'10/205

4 rounds as RX'ed

Hoooah Army Crossfit!!!

Sunday musings (typing in green)...

1) Sure. "Faith and Begorra".

2) Shillelagh. Because today everyone should know how to spell 'cudgel' correctly.

3) Humblebrag. You've heard someone do this. Probably drives you nuts, just like me. You might even do this every once in a while, again just like me. It often goes something like "man, it's so hard to get into Harvard these days I probably wouldn't have gotten in early decision if I was applying today."

Dontcha just hate that?

4) Commitment. "No reserve. No retreat. No regret." Three separate entries into the bible of a young missionary when he, in order, committed to his mission, arrived in a foreign land, and heard his own fatal diagnosis at age 25.

That's commitment.

Think about how this might work in your life. You've got something before you, some task, a challenge, maybe just 13.3. You've got it, whatever 'it' is, and it's within you to triumph. All it takes is a full commitment to the task.

No reserve. No doubts or reservations at the outset. You're in. In for the whole thing, right from the get-go. No retreat. You're gonna go forward and fulfill your obligation, complete the task, reach the goal. And finally, regardless of the outcome, no regrets. You put yourself on the line. Accepted a challenge. Made the effort and accepted all that came with it, win, lose, or draw.

The "3 R's" of commitment. No reserve. No retreat. No regrets.

5) Defense. Clan bingo lives by a very small number of credos, the most frequently stated one being: "less said, sooner mended." We approach conflict, gossip, grudges and all types of 'drama' with this in mind. It's amazing how often silly stuff, however hurtful or harmful, simply dissipates into the mist if you don't talk about it or don't respond to it. "Less said, sooner mended" works almost all of the time.

When it doesn't work, or at least when we have opted not to invoke it, is when there is a clear effort at character assassination afoot. This is very different from gossip, however mean spirited. Character assassination is the purposeful placement of a negative untruth followed by the carefully planned encouragement of the propagation of that untruth until it becomes the default descriptor for the target of the character assassination. In effect it is premeditated murder of someone's reputation.

You cannot ignore this.

How, then, to know the difference between simple gossip and true character assassination? Easy, I think. Gossip responds to "less said, sooner mended" before it reaches anyone whose opinion you truly value; character assassination sows seeds of doubt in an ever tightening ring of your relationships. Once this is identified and confirmed "less said, sooner mended" must be abandoned in favor of any and all manner of responses that might be necessary to defeat the attack.

Our lives are filled with gossip and drama. It is part of the human condition it seems. Upon leaving high school the vast majority of us will never be the victims of an attempted character assassination; we should approach almost all situations with this in mind, and accordingly consider "less said, sooner mended" our default setting. Life is easier and dramatically less stressful and more pleasant in this mode.

If, on the other hand, you sense those doubts coming closer within your circles, if you sense that every "less said, sooner mended" only frees that carefully planned untruth to grow unchecked...well...then you must commit. You must run TOWARD the story armed and ready to destroy that untruth with no reservations about any possible collateral damage as you move to its source. It should be clear from your response that you will brook no retreat along your way. Your adversaries in this battle you did not choose should know without doubt that the only regret at the end will be theirs.

So Clan bingo continues to live by its long-time credo of "less said, sooner mended". We encourage others to do the same. Life is easier because of it! Let no one mistake your kindness and gentle nature for weakness, though. Be clear that you know the difference between mere gossip and true character assassination. Let it be known that you will ignore the former, but fully commit to fighting the latter.

With no reserve, no retreat, and no regrets.

I'll see you next week...

Rangers Lead The Way! God Bless Our Troops and their families!

Musings in the filter.

Fair winds, Hero.

2 RDS + 200m and 3 Deadlifts as RXed. I finished the third round I was in the middle of and then dropped the weight to 235 and did two more rounds to grow on.

God bless our troops! Thank you all who serve and have served our country. Freedom isn't free.

I had to scale this one:
4 Rounds @ 17:30
200 meter run
130Lb deadlift 9 reps
6 burpees
6 pull-ups
6 dips

RIP Staff Sergeant Barraza.

4 rounds + 80m

Runs approx 240m
DL's at 215
BBMU's Rx'd

185# deadlifts
jumping burpee bar muscle-ups

4 rounds + 4 MUs

RIP Sgt. Barraza

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
185# pound Deadlift, 9 reps
6 Burpee ring muscle-ups

3 rounds + run + deadlifts + 1 muscle-up

40/5"9'/215
4 rounds plus 200 meters and 9 dl's. all dl's @ 275.
Thanks to all armed forces for there service. I enjoyed this one.

Going to do this one tomorrow. Did a second attempt on 13.2. 237 reps. 9 more than the first time!

M/41/5'11"/206

60 over-the-bar side hops
102kg deadlift, 9 reps.
6 burpees
6 squat muscle-ups.

4 rounds in 18:21

Scaled to 225# DL and burpee pull-ups

6 rounds

RIP Brother
Scaled 225# DL
4 rounds plus 6 DL
Ring MU's

M/53/153/1-1-06

235M
185#
Burpee PU (don't have any kind of MU)

5 Rounds @ 17:45

As with all Heroes, done with a heavy heart and humble thanks.

Still nursing a knee injury. Scaled DL to 205 everything else RX'd. FUN WOD! RIP..

5 rounds + 100m run

RIP Sgt
and God Bless your Family

5 rounds plus 200m and Dls

subbed burpee strict pullups/burpee muscle ups

Thank you Ricardo n our troops for your sacrifices and my freedom. RIP Ranger Staff Sgt Barraza.
9 reps: 200M run, 30# DL, 3 Burpees w modified PU.

RIP Sgt

Scaled down to

Run 200 meters
275 pound Deadlift, 6 reps (not 9)
3 Burpee ring muscle-ups
3 Burpee pull-ups

3 rounds + run + deadlifts + 1 muscle-up

Thanks

RIP R. Barraza
Had to modify a bit, no bar at home for bar MU, so subbed, 205 DL (still sore from 13.2 yesterday), 6 burpees then 6 ring MU
5 rds

6 rds + 100 m sub burpee pullups all else rxd.

Thank you for your service and sacrifice.

185dl/ 6 burpee pull ups, 6 ring dips
6 rounds plus 200 meter run

5 rounds, missed the 6th round by 1 rep!

That's the downside to using a small stopwatch and can't see the countdown.

Sub'd burpee "jumping muscle-ups" & 185# DL.

M/31/165 lbs

RIP Barraza

Did snatch balance and a Annie post WOD.
45 x 5
75 x 5
85 x 5
95 x 5 a couple sets
105 x 5 for 3 sets
115 x 5 for 4 sets
Did a power clean set and front squat set of 5 reps with 115
Then played with thrusters with 95

Then didin't a fast Annie and stretched a bit

M/37/5'8"/180

4 rds, 200M, 9 DL, 4 Bar MUs

RxD

3rnds+200m
Subs
225# DL
3:1 for burpee MUs - 18 burpee pull UPS and 18 dips per round

3 rounds.
200m run
#275 DL
Jumping burpee MU

That was hard

Subed BC2BPU for BBMU
5 rounds

m/43/5'8"/180

Thank you for your service Ricardo RIP

Scaled

200 m run
205 DL 9 reps
6 burpee pull ups

4 rounds plus 200 m run and 3 DL

R.I.P, Thank You for your Service!

200Meter run
275 lb DL 9 reps
6 burpee pull-ups
12 dips
5 rounds on the Money

M/45/6'3"/250
Brand X Pack modified
200m run
155# Dead lifts, 9 reps
Burpees then jumping mu on side of truck bed, 6 reps

4 rounds

RIP Ranger!

Scaled to 245 DL & burpee muscle-ups

4 Rounds + + and 1 burpee MU

M/28/6'2''/195

As Rx'd
3 Rounds+9 DLs+2 Burpee Bar Muscle-Ups

4 rounds + row 200m
row 200m, 100 kg DL, jumping bar muscle up on yoke

m/23/5'5"/158

4 rounds+35m run, rx'd

4 rounds for time:
400 meter run
15 1.5KB swings
15 push ups

13:25

M/52/193lb

5rds + run + 1 DL

Couldn't do bar MUs with our set up so just did burped pull ups.

Scaled DLs to 175

RIP SSG BARRAZA

RLTW

5 rounds. ----- M/16/5'11"/175lbs.
- instead of burpee muscle ups i did 6 pullups, 6 dips, and 6 burpess (cant do muscle up yet).
- scaled DL weight (170lbs)

As Rx'd
4 rnds + 200M

(subbed rings instead of bar for muscle ups)

Did JT instead.

21-15-9
Hand stand push ups
Dips(bar dips)
Push ups

16:46

4 rounds. Did burpee muscle up in rings, m/26/6'3"/220

4 rd's in 18 mins...5 rd's total

200m run
95# DL, 9 reps
Burpee into jumping pull-ups off a 14" box, 6 reps

3 rounds + 2 burpees

34/220#/6'0"
200m Run
9 DL @ 275#
subbed 6 Burpees + 6 Pull-ups + 6 Dips
=3 Rounds + Run, DL & 6 Burpees

RIP Barraza...Thank You for your service, selfless dedication & sacrifice! It's an Honor to do your Hero WOD!

2min bike (Can't run, feet arthritis)
60kg DL
Burpee pullups

3 rounds

3 rounds + 5 DL
burpee chins

Blue Sky's Ranger. You will not be forgotten Brother!

run distance sub ~200m(unsure)
255lb dl
burpee muscle-up 3 PU/3 dip sub

2 rds+run+9 dl+2 burpee muscle ups
muscle-up subs slowed me

18:00
.15 on Treadmill
(9) 135# Cleans
6 Pull Ups
6 Burpees
5 rounds in 18:23
Good Workout
Then
50 Weighted Sits

sub 6 burpees/6 ring mu's for burpee/bar mu's
otherwise rx'd

ouch, that one drags one down fast

3 rds, 1 ring mu.

Rest day: Head cold/congestion
M/55/6’/210
RIP Brother in Arms
RLTW

M/24/5'8"/195

4 rounds+ 200m/2DL

Had to scale, no rings... used dips/burpees/pull-ups...

Had to used rings for the muscle ups, slowed me down a lot.

4 rounds as Rx

M/168#/6'/38yrs

Thanks, Bingo. Still worth the wait.

Scaled to 70kg DLs
Did muscle ups progressions from sitting on floor for 2 rds then subbed 3 PU and 3 Dip for each muscle up from then on but I completely forgot to do the burpees!

3 rds + run + DLs + 12PUs and 6 dips

M/29/5'8/175lbs

As Rx'd

4 rounds + 200m run + 3 DL

RIP bro

225 DL

burpee pullups

6 1/3 rds in 18.30

M/45/6'3"/225/NOOB
Scaled
100 jump rope (nowhere to run on this ship)
DLs to 200#
6 Burpees
6 pull ups(assisted)
6 ring dips(assisted)

M/45/6'3"/225/NOOB
Scaled
100 jump rope (nowhere to run on this ship)
DLs to 200#
6 Burpees
6 pull ups(assisted)
6 ring dips(assisted)

3 rds

sub'd:

200m run on treadmill
275# DL x 9
(3 pullups + 3 dips (forgot the burpees!)) x 6

= 2 rds

5 rounds + 200m run = 9 deadlifts

Rx'd

Harry: 200m run, 80kg dead lift, 6 jumping burpee ring muscle ups. 4 rounds 2 muscle ups.

Roach: 200m run, 20 squats, 8 dips. 5 rounds

4 rounds.

Had to sub running for indoor cycling due to the weather conditions, did the rest as Rx'd

M 42/192/6'0"
Scaled deads to 185 and did burpee pullups.
6rnds+200m+9.

Accidentally ran 400m instead of 200m.
Used 250lbs for dl

3 rounds exactly

4 rounds

New snow today, ANOTHER 25cm so I subbed in a rowing chipper:
1000m row
35 med ball cleans
750m row
30 24" box jumps
500m row
25 pull ups
250m row
20 75lb push presses

16:52

scaled to 225lbs for deadlift, but completed 4 rounds.

Get our sons out of these war zone!

m/40/6'/220 subbed mu with chin ups deadlifts 215 4 rounds + 1 lap 9 deadlifts

200m run
175# deadlift for 2 rds then dropped to 155#
burpee pull ups

5 rds + run
finished out 6th round in 19:45

Laura f/50/5'7/155

Fair winds and following seas on your journey, warrior!

4 rounds plus 250M
225 DL
6/6/6 Burpee/pull-up / dip

Had to scale
4rds.
200m run
100m sled push
200lb cl
9 burpee

3-17
10 rds. Of 10 pull-ups 10 paused push-ups 10 sit-ups 10 sets
22min

m/59/6'4"/235
subbed 250 m row for run, 250 lb. dl
5 rnds, 9 dl

45/m/176cm/73kg

Barraza"

Complete as many rounds as possible in 18 minutes of:
Running in place with jump rope, 75 double steps
225 pound Deadlift, 9 reps
6 Burpee ring muscle-ups

4 rounds +75+9+1

2 rounds
9 DL
12 Pull ups
6 Dips
1 Burpee

as rxd w/ 250m Run @ HCHS

4 rounds + 125m run

F/51/5'6/120
4 rounds 15 minutes
115# Deadlift
Burpee pull ups

.13/.12 mi on TM @ 2%incline
rx'd DL
jumping burpee MU on 80" bar

4 rds + run

Was out of it this a.m. I ran 400m instead of 200m on the 1st run. Subbed 70% of max on deadlift so 205 lbs and subbed 3 dips/3 pullups for muscle ups.

2 rounds plus 200 m run, 2 burpees, and 6 dips/ 6 pullups.

Hopefully will do better tonight on today's WOD plus my long run for the week.

RIP Sgt. Barraza and God Bless!

Rx 5rds plus 4 burpee MU's
almost got 6rds! wish i would have pushed the run a little harder but always an privilege to Honor the fallen!!

4 rounds + 11 seconds of running
Used 225 lbs for the DL. For the burpee MU's I subbed 6 burpees, 6 ring pull-ups, and 6 dips.

R.I.P. Sgt. Thank you for everything you have done to serve and protect our country!

Everything Rx'd: Completed 4 Rounds + 200M Run + 9 Deadlifts.

As rxd for the first 2 rounds, then went to burpee pullups. 4 rounds even. Made up the 12 muscle ups on the rings after. RIP SGT.

200m run, 9 135 lb. DL, 6 Burpee/3 push-up to pull up

5 Rounds + 200m run

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
245 pound Deadlift, 9 reps
6 Burpee pull ups
5 rounds

6rnds 200m run @ CFS

M/23/5'11"/185

i completely lost track. i either did 4 rds + 4 MUs, or 5 + 4 MUs.

and I completely misread the workout and only did muscle ups.
pretty sure I ran 200 each time. broke it down into a shuttle sprint.

4 complete rounds as rxd

Thank you for your service and supreme sacrifice Sgt. Barraza.
Modified. 5 rounds W/205 dead lift. Subbed a pull-up w/burpees & that was all I could handle. I'm in awe of you muscle uppers. I almost got my 1st one today, so who knows...
51. 210lbs.

I was more than surprised to see my friends face for WOD...100% and then some

Scaled down to 205 and burpee pull-ups
4 rounds plus 9 deadlifts

38/m/172
Rx 4rds +run

Day 324
M/46/6'0"/195
Made up WOD 130320-Wednesday
(Subbed 1 Burpee + 3 Pull-ups + 3 Dips per 1 MU)
Rounds - 3 complete + 200M run

m/40/6/190
Scaled to 225 DL
Scaled Burpee C2B PUs

WOD:
4 rounds + 7 DLs

subbed 225lb deadlift, and 6 pullups/dips for the muscle up portion

4 rounds + 200m run

18 min
run .13 mi.
275# deadlift, 9 reps
6 dips (sub'd)
6 pullups (sub'd)
5 rounds

m/43/164

4 rounds as rx'd

4rds 50meters

RIP - and thank you

M58/185/5'10"

5 rds at 17:38
scaled first rd to 255 DL, went to 185# on remaining rounds, and Burpee chest to bars throughout. Tough WOD.

M/43/5'8"/176

225 lbs on the DLs

7 rounds + 200m

indoor cycle 500m
205 DL 9 reps
6 burpee bar push ups+ 6 ring dips(jumping)
4 rounds 17:40

Sorry our government sent you out there on a pack of lies. Thanks for the brave service.

As many rounds as possible in 10 minutes of:
Run 200 meters
9 deadlifts
6 Burpees

Tam 4+60+2 (Jr/65/tire)
Bubs 2+25m (135)
Pudge 1+200m+5 (115)
Ricky 2+50m (115)
Kyle 3+75m (95)
Mrs. Pip 3+100 (135)
Murley 4 (135)
Jason 2+150m (135)
Hannah 2+75m (95)
Katie 2+75m (65)
Alison 2+25m (125)
Evan 3+9+5(65)
Mrs. Wonsil 3+25 (115)
Amy 1+200m+9+5
Mrs. Carey 3+175m (135)
Heather 3(65)
Sim 4(185)
Mr. Wonsil 3+100m (185)
Crystal 3+200m+2 (65)
Jamie 3+175m (65)
Wendy 2+200m (115)
Tara 3+200 (135)
Megan 3+175m (45)
Erin 3+175m (45)

unfortunately missing a bunch of these workouts because I only work out once or twice a week because I want to be rested for the open.

Subbed burpee ring muscle-ups. Otherwise, as rx'd. 4 rounds + 4 deadlifts.

I felt pretty beat up today, so I set out trying to go at this at about 80%. But once I got into it, things felt pretty good, so it was more like 90%. Felt good to run again - the foot did "okay", but still did not feel normal. Deads felt great. First time with burpee muscle-ups. Nasty little buggers. Was doing great until I failed the last MU of round 4 about 4 times.

Happy Hero Friday!

5 rounds plus 6 deadlifts. Done after 1x7 snatch and 1x 5 bench. Aud gym

RIP..

3rnds + 1dl
subs = burpees/bar dips/chest to bar pull-up

I know I am a couple days late, but I will be preforming this WOD this afternoon in the small town of SHAFTER. Def going to push harder than before for my fellow Shafter Genernal Alumni.
RIP Ricardo "Ricky" Barraza

Dad - 4 rounds and 100m at 75# Dumbells (2) and 35# Burpee OHs

NickNYC - 9 rounds with 10# DL and 10# Burpee OH

RIP
Only had 135# available for DL
3 rounds + 4MU
Sick with a nasty flu.

4 rds + 61M row

sub 250M row for running

4 rounds + 60 DU (subbed 60 DUs for 200m) + 7 DLs.

3 herniated disks got tweaky in this HERO WOD but held it together.

RIP.

2013-03-28: 4+9, 5rnds@21:00. Sub 265.

3 rounds + 200m

m/39/5'9/180
CFWU-2. Superman. Row 500m.
3 + run, DL & 4 burpee MU.
Bar MU little better this time. Didn't get all of them first round. Just counted attempts, so can't be rx'd. Think I got them all after that round. Good job getting head way through shoulders at bottom, which really helped w/momentum. Didn't push very hard on DL. Mostly 5+4 & way too long between. Used lifting gloves so that kept hand tears from aggravating on bar MU.

5 rounds in 18 minutes of:

12 burpees
275 lb deadlift, 9 reps
10 pull-ups
15 dips

Didn't finish the pull-ups for the last round in time, but completed them afterwards...grip was totally shot!

M/28/5'11''/200

scaled dead lifts to 185 lbs
subbed man-makers with 40# db's for burpee muscle ups(did "nate" yesteday, did all the dips and pull ups I needed for on 24 hr pd).

4 rounds plus one 200M run and 1 DL.

4 rds

200m row
155# deadlifts
6 burpee pull ups + dips

RIP Sir

runs on treadmill
250# dl
6 neutral grip burpee pu
6 dips

3 rounds + 9 dl

m/42/5'8/240