May 14, 2013

Tuesday 130514

"Brehm"

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

Post time to comments.

hero_dale_brehm_th400.jpg

Enlarge image


U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Posted by Pukie at May 14, 2013 5:00 PM
Comments

Sergeant Brehm was from my town. Will do my best to honor him with this WOD tomorrow.

Comment #1 - Posted by: GBelle at May 13, 2013 5:17 PM

No Rope, No Row Machine...what can I sub in?

Comment #2 - Posted by: Paul at May 13, 2013 5:39 PM

Paul:
Check the FAQ. Towel pull-ups for rope climbs and sumo deadlift high pulls for the rower. Not sure how many SDHP for 40 calories; usual sub is 50 for 500 M.

Comment #3 - Posted by: goathead at May 13, 2013 6:00 PM

Exactly, I just cant figure how many SDHP for 40 calories. How many M = 40 calories basically.

Comment #4 - Posted by: Paul at May 13, 2013 6:18 PM

Brehm is from where I go to school and first started doing crossfit. I will definitely be doingbthis wod in his honor. Rangers lead the way. Rest in peace brehm

Comment #5 - Posted by: anthony at May 13, 2013 7:17 PM

when did mobilitywod turn into a paid site?? I'm all for Kstar getting paid but I thought the whole premise of that site was to be a free resource? Guess I'm off to youtube for help on sticky parts...

Comment #6 - Posted by: aswmg at May 13, 2013 7:19 PM

in order??

Comment #7 - Posted by: nico at May 13, 2013 7:52 PM

Brehm"
For time:
50 Towel pull ups
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
Time: 13:59

Comment #8 - Posted by: Jeremy at May 13, 2013 7:52 PM

It will be easy to struggle through this WOD...RLTW!

Comment #9 - Posted by: Boggzilla at May 13, 2013 8:08 PM

It will be an honor to suffer, if briefly, for a Ranger.

Rest easy.

Subbing 100 towel pull-ups for the rope climbs.

Comment #10 - Posted by: 11A at May 13, 2013 8:25 PM

If you row at a 1:45/500m pace then 500 m = roughly 40 calories.

So do 1:45 of SDHP for 40 calories. Give or take 10 seconds. You could call it 2 minutes even.

Comment #11 - Posted by: G at May 13, 2013 8:45 PM

Stayed overnight at Camp Brehm in Iraq in 2011. I remember seeing his picture and reading the plaque dedicating the FOB to him. Rangers lead the way!

Comment #12 - Posted by: Med at May 13, 2013 10:17 PM

Subbed the rope climbing and the rowing.
Still needed 19:20 Min.

Comment #13 - Posted by: Daniel at May 13, 2013 11:23 PM

10:44

Subbed 3 towel pull-ups + 3 squats for each rope climb
Scaled back squats to 60kg
Scaled HSPUs to very shallow

Comment #14 - Posted by: Brett (24/M/188cm/77kg) at May 14, 2013 12:10 AM

"Brehm"

For Time:

50 Chin Ups
20 225lbs Back Squat
30 Handstand Push Ups
40 Calorie Row

18.02

Comment #15 - Posted by: JDLGB at May 14, 2013 12:46 AM

M/22/6'2/180#

"Brehm"

For Time:

50 Chin Ups
20 225lbs Back Squat
30 Handstand Push Ups
40 Calorie Row

18.02

Comment #16 - Posted by: JDLGB at May 14, 2013 12:47 AM

Men of honor like him are people we should always be proud of
assignment writing service

Comment #17 - Posted by: Blake Garner at May 14, 2013 1:23 AM

Respect to Brehm who laid his life so that we can live in peace
Custom Thesis

Comment #18 - Posted by: Jonathan Parker at May 14, 2013 1:25 AM

Ive been training crossfit for 1 month at a "normal"gym and pulling wods from the archive. Is this ok or should I look to to do the wods as posted each day??

Comment #19 - Posted by: gabe at May 14, 2013 1:43 AM

Almost everyday i see a military dead man photo in this site. I know you are very patriotic, but i would rather celebrate and associate Crossfit with life, health and peace... (I'm sorry maybe my english is not so good, i dont use it everyday). Thanks.

Comment #20 - Posted by: PO at May 14, 2013 3:27 AM

#19. I see your point, but I take these hero workouts as celebrating their lives, making the ultimate sacrifice for others' freedoms, all the while reminding me that I had better not waste one freaking moment of my day . . . 3,2,1 go

And your English is excellent!

Comment #21 - Posted by: rlhamel at May 14, 2013 3:44 AM

Thank you for your explanation :) i can clearly understand now. On the other hand, there are many ways of helping others without war. anyway, let's crossfit !!!!!!!!! :) and have an excellent training day for all !

Comment #22 - Posted by: PO at May 14, 2013 3:54 AM

40 Towel Pull-ups, 40 knees to elbows hanging, 40 air squats
20 225lb BS
30 HSPU
50 SDHP

16:47

Comment #24 - Posted by: Paul at May 14, 2013 4:17 AM

M/45/5'11"/200

10 12' rope climbs
20 175# back squats
30 elevated push-ups (feet on 24" box)
40 45# SDHPs

15:46

Comment #25 - Posted by: nutfam at May 14, 2013 5:20 AM

50 Guerrilla Pullups (pullup w/knees to chest)
20 Squats @225#
30 HSPUs
40 Calories on Row

10:18 - smoked. Wish I had a rope set up.

Comment #26 - Posted by: Sutton Ward M/22/70"/175# at May 14, 2013 5:28 AM

26:29

I did 7 towel pull-ups for every assent because I am 6 feet tall and when i grab the rope to start I would grab at about 8 feet and then it would be only 7 more to the top. I did 70 towel pull-ups total. It took more than half the time from me to do the pull-ups. The rest went as expected.

Comment #27 - Posted by: BW at May 14, 2013 6:15 AM

150 towel pull ups
225 back squat 20 reps
30 hspu
40 calories rowed

20.16

m/27/5'8"/175

Comment #28 - Posted by: Ed at May 14, 2013 6:22 AM

F51/5'6/120
18:34
5 rounds sled pulls 400 ft each round
10 beginner rope climbs feet on floor
20 back squats 95#
30 hspu feet on 48" bench
Row 40 calories

Comment #29 - Posted by: D.S. at May 14, 2013 6:29 AM

20:09

Rx save hspu, done w/ 2 plates

Comment #30 - Posted by: Ankle-biter at May 14, 2013 6:46 AM

26.19
subbed 50 pullups for rope
10 squats at 225# (hammy seized up)
30 hspu
40 cal row

Wasnt going to be a rx'd wod but was hoping for sub 20,wasted alot of time stretching out the hammy and attempting to finish the 225#. Couldnt even unrack it w/out feeling like it was about to pull. Get'em next wod I guess.

Comment #31 - Posted by: JBS at May 14, 2013 7:16 AM

Didn't write down the 40 cal row for some reason, so I went back to the gym about an hour later to finish

150 Towel Pull-ups
20 Back Squat, 185#
30 HSPU, kipping
= 27:42
+40 cal row
= 30:23

First time doing HSPUs with full ROM... took me almost 4 minutes to get the last one

Comment #32 - Posted by: Joe Northside m/34/70"/200 at May 14, 2013 7:28 AM

15 Pullups (substitute for rope climbs)
Back Squat 225lbs x 20 reps
40 regular pushups (penalty for weak feeling pullups)
30 Handstand pushups
40 kcal Row
18:15
Go Army
Afghanistan

Comment #33 - Posted by: TSS at May 14, 2013 7:47 AM

15 Pullups (substitute for rope climbs)
Back Squat 225lbs x 20 reps
40 regular pushups (penalty for weak feeling pullups)
30 Handstand pushups
40 kcal Row
18:15
Go Army
Afghanistan

Comment #34 - Posted by: TSS at May 14, 2013 7:52 AM

RIP Sergeant Brehm, thank you for your sacrifice.

Turlock is where I went to High School and about 20 minutes from where I'm sitting right now. When it's that close to home, it hits you harder. Damn shame to lose a hero so young.

Made up "Kelly" this morning, details there.

Comment #35 - Posted by: Playoff Beard at May 14, 2013 8:00 AM

M/ 39/ 135 lbs/ 5'-6"M/ 39/ 135 lbs/ 5'-6"
I modified this WOD EARLY this morning to be:
10 rounds of 10 reps Wallball 10' with 20 lb ball and 10 box jumps 24"
15:45 (not the best time but a good workout)
I will hit this WOD later on for sure... looks like a total body zapper.
I did this super early in the morning at the Museum across the street. I did my box jumps on a high concrete sloping wall... I know where it's about 24". I messed up and wasn't paying attention and really badly scraped my shins.. first time on the concrete ... OUCH! in the 6th round.
I walked it off and continued.
I had worked out late the night before as well, so my body was a bit tired and sore. I did stretch for quite a while before doing this, but I need to do that for really early morning WODs to allow me to really push adn not get prefatigued.

Comment #36 - Posted by: Anton at May 14, 2013 8:03 AM

M/40/72"/190
23:07
Used 3:1 conversion from calories row to SDHP so I did 120 SDHP at 45#
Had a spotter on HSPU for balance
All else as RX'd

Comment #37 - Posted by: Mike at May 14, 2013 8:17 AM

m/41/13st 7lb/6'

24:10

10 sets of 15 see saw towel pull ups(ish, got a few strange looks in the gym!!!)
20 dumbel squats - 32kg
30 handstand push ups(ish! I'm getting there honest, I do manage a slight bend in the arm, plus further strange looks!!!)
40 cals on rower.

Comment #38 - Posted by: Simon Boote at May 14, 2013 8:22 AM

oh man, 225# is my 3rep back squat pr. this is gonna hurt.

Comment #39 - Posted by: jb at May 14, 2013 8:33 AM

09:40

10 rope ascents
20 75kg back squats
30 pike push-ups (feet on 24" box)
40 cal row

Comment #40 - Posted by: Jules (F/42/5'2"/65kg) at May 14, 2013 8:54 AM

RIP Sergeant Brehm.

15:54

Towel pulls alternating hi/lo hands w/knees pulled up. Squats in sets of 5. HSPU strict, full-ROM.

Comment #41 - Posted by: Bill M. m/48/5'3"/135 at May 14, 2013 9:11 AM

5 sets of 5 towel pull ups
25 pull ups
20 reps 205lb back squats
30 HSPU
1600 meter row

17:54

M/52/193lb

Comment #42 - Posted by: Mazz at May 14, 2013 9:12 AM

150 towel pullups, that's gonna hurt tomorrow.
Could anyone please post how many meters you rowed for 40 calories? I'll then convert that into SDHPs. Thanks.

Comment #43 - Posted by: Jiri M/33/5'10/158 at May 14, 2013 9:24 AM

Scaled to:

12 foot Rope climb, 10 ascents
185 pound Deadlift, 20 reps
30 Handstand push-ups, with feet on overhead bar
Row 40 calories

10:43

Thank you Sgt Brehm for your sacrifice. All my best to Dale's family.

Comment #44 - Posted by: Kevin C. (M/54/5'11"/178) at May 14, 2013 9:26 AM

Jiri- it took me a little over 600m for 40 calories.

Comment #45 - Posted by: Kevin C. (M/54/5'11"/178) at May 14, 2013 9:29 AM

45/M/160
as rx'd except for squats: 185#
26

Comment #46 - Posted by: mhollis at May 14, 2013 9:50 AM

9:47 rx'd

Comment #47 - Posted by: LMev at May 14, 2013 9:52 AM

M/43/200/6'

50 pull up
20 80kg back squat
30 HSPU
40 cal row

21.04

Comment #48 - Posted by: marc at May 14, 2013 10:02 AM

m/40/210/6' 28 min pike press weighted vest
5 towel pull ups rest chin ups

Comment #49 - Posted by: noah at May 14, 2013 10:17 AM

Subbed:
For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
17:58

Comment #50 - Posted by: SB at May 14, 2013 10:24 AM

subbed 50 pullups (bar strung between two rings) for rope climbs
subbed 40 x 45lbs sdhp for row
everything else as rx'd.

18:55

Comment #51 - Posted by: James M/30/5'7"/155 at May 14, 2013 10:25 AM

“Breham”
For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

sub'd 75 rope pull ups for rope climbs; 30 HSPU w/ feet on box; rest of WOD as Rx'd

in order to navigate crowded non-crossfit gym, did rope pullups, HSPU, Row 40, then 225lb back squats (in that order)

Time - 25:23

Comment #52 - Posted by: murphinator - M/5'10"/185/38 at May 14, 2013 10:31 AM

M/46/6'0"/195
Subbed 5 Pull-Ups + 5 Squats / 1 Ascent (no rope)
Other as RX'd
Time - 12:42

Comment #53 - Posted by: fargingbastige at May 14, 2013 10:40 AM

Yes, please let me know how many meters some of you row for the 40 calories, so I may convert to the proper # of SDHP. Thanks

Comment #54 - Posted by: Mike A at May 14, 2013 11:04 AM

Did anyone else feel like crap when doing the squats today after yesterday's wod?

Comment #55 - Posted by: Brian at May 14, 2013 11:15 AM

Rx'd 17:40

Comment #56 - Posted by: Cody at May 14, 2013 11:29 AM

aswmg - MWod still has all the old videos up there for free. Looks like you just gotta pay for the new ones. You should buy his book; TONS of great info in there.

Comment #57 - Posted by: Gene at May 14, 2013 11:39 AM

10 ropes at 12'
squats at 155 cuz my back was sore and I'm weak,
otherwise Rx
23:40
M39; thanks to Brehm and his family for their sacrifice.

Comment #58 - Posted by: MJM at May 14, 2013 11:50 AM

“Breham”
For time (no rope, no row machine):
50 pull ups
225 pound back squat, 20 reps
30 HSPU
75 SDHP 50lb barbell

Time: 13:38

Comment #59 - Posted by: MJ at May 14, 2013 11:59 AM

Pack
8 x 9ft rope assents (only got a rope at this height hence 8)
135 lb back squat 20 reps
15 hspu ( 2 ab mats on the floor)
Row for 40 calories
10:50

How's this look ? Feed back appreciated .
Been crossfitting for 1 year and loving it.!!!

Comment #60 - Posted by: Karl O'brien at May 14, 2013 12:21 PM

As rxd 13:05. RIP Breham. Going to make up "Kelly" tomorrow.

Comment #61 - Posted by: Kurt/39/185 at May 14, 2013 12:40 PM

10:33. Rx'd, except for my usual rope climbs (12.5', starting with hands at eye level).

Fun WOD. This one is all about the rope climbs. Got thru them in just over 4 minutes. Did back squat 15-5 and HSPUs 10-5-5-5-5. 40 cals for me worked out to just over 500m - I was able to pull a 1:43 at the end, so I might have had a little left in the tank. Maybe could have shaved off some time with unbroken squats and HSPUs in 3 sets of 10, but overall the pacing was pretty good. Nice to have a Hero WOD that's not a grinder.

Comment #62 - Posted by: Mel 40/m/5'10"/175 at May 14, 2013 12:48 PM

Mike A. - It may be too late but I found something in the forums that mentioned 20 calories going for 25 SDHP's. Not even sure if thats right or not for for the 40 cals I did 50.

Comment #63 - Posted by: Paul at May 14, 2013 12:49 PM

20:32

Comment #64 - Posted by: Nicholas (M/28/5'10"/175) at May 14, 2013 12:50 PM

14:35 from buenos aires argentina .R.I.P Breham

No row machine sumo dead lifth by calorie consumption . B.Squat 70kg.

Comment #65 - Posted by: Agustin at May 14, 2013 12:54 PM

Jiri, Mike A. - with the Concept 2 rower on setting 6 of 10, it took me about two pulls per calorie

Pre-rest day WOD #2
For time: 45 Pull-ups
7:54

Comment #66 - Posted by: Joe Northside m/34/70"/200 at May 14, 2013 1:05 PM

11:53

Took about 3:45 for rope climbs and squats the HSPU were the hard part. Aldo for the questions on meters for 40 cal. It was just over 500 for me, about 520

Comment #67 - Posted by: JP at May 14, 2013 1:51 PM

18:50

150 chins sub for Rope Climb

Comment #68 - Posted by: Nathan at May 14, 2013 2:02 PM

m/43/5'8"/180

RIP Brehm--Thank you for your service.

50 towel pull ups (25 with 15# vest)
20 back squats 205#
30 pike HSPU
50 SDHP

17:50

Comment #69 - Posted by: Mike Andridge at May 14, 2013 2:04 PM

Mike A. - I rowed 40 cal on the Concept II (damper setting 4.5) in 1:23, which was about ~450m @1:32/500m split.

(total wod time 9:48, slowed down a lot on the handstand push ups!)

Comment #70 - Posted by: Joris at May 14, 2013 2:23 PM

18:03 at 175 BS

RIP Ranger

Comment #71 - Posted by: james.patrick [M/51/66"/135] at May 14, 2013 2:47 PM

Just wanted to say "thanks" to those with rowers to help out those of us without to get close with the SDHP.

Comment #72 - Posted by: Mike Andridge at May 14, 2013 2:55 PM

100 pullups
225# back squat 20 reps
30 hspu
40 cal row
19:01
RIP soldier

Comment #73 - Posted by: jack m/31/5'11/165 at May 14, 2013 2:59 PM

60 towel PUs
20 BS at 185
30 HSPUs
40 Cal Row
16:09

Comment #74 - Posted by: MAGNUS M/27/5'8/160 at May 14, 2013 3:12 PM

M/36/5'4"/143lbs
As RX'd
15:09

Comment #75 - Posted by: Matt Burritt at May 14, 2013 3:32 PM

Subbed 12' rope ascents

Broke up squats into itty bitty 3s and 2s

19:17

RIP Sergeant Brehm

Thank you

Comment #76 - Posted by: mikeyb m/52/183 at May 14, 2013 3:40 PM

M/47/183lbs/6'0"

12:20

Comment #77 - Posted by: DLW at May 14, 2013 3:40 PM

Thanks Kevin, Joe, JP, Joris and others who posted the rowing distance. I guess I'll go for 55 SDHPs.

Comment #78 - Posted by: Jiri M/33/5'10/158 at May 14, 2013 3:42 PM

15.05 with 50 pull ups, 135# squat, and strict hspu

Comment #79 - Posted by: wescampo at May 14, 2013 3:43 PM

Scaled:
800m run
30 strict pull-ups
20 BS #205
30 HSPU
40 Cal row
16:28

RIP Ranger
"Rangers Lead The Way"

Comment #80 - Posted by: twalker8 at May 14, 2013 4:02 PM

Praus2018

1/2 WOD towelups f/ rope climb

21 min 11 sec

Comment #81 - Posted by: Praus at May 14, 2013 4:04 PM

Subbed
100 towel pull-ups
20 185lb squats
30 Hand stand push-up, all with kip
40 burpees

24:00

Comment #82 - Posted by: Dan at May 14, 2013 4:16 PM

40 pullups
20 back squats 160 labs
30 feet elevated HSPU
50 SDHP w/45 labs
16:05 minutes
M 44 185 lbs

Comment #83 - Posted by: Roto at May 14, 2013 4:18 PM

M58/185/5'9"

Scaled pretty severely, sad to say:

5 15'rope climbs
20 165# back squats
30 assisted HS pushups, at appx 45 degrees
40 Kcal row

Comment #84 - Posted by: m robert weiss at May 14, 2013 4:33 PM

13:56 with severe scaling in last post-

Comment #85 - Posted by: m robert weiss at May 14, 2013 4:34 PM

F/42/127/5'9"

50 regular pull ups
20 squats @ 100#
30 HSPU from box
100 SDHP

Too many mods for my preference. No rope and no rower. Working on getting those HSPU one day!

Comment #86 - Posted by: Trina at May 14, 2013 4:59 PM

i´m a new
50 regular pull ups with help (20+-)
20 squats = 72kg
30 hspu
50 sdhp - 32kg

Comment #87 - Posted by: Iuli at May 14, 2013 5:20 PM

The box did Elizabeth instead
14:39 rx
Ring dips and 135# squat clean

Comment #88 - Posted by: Johnh 45/205 at May 14, 2013 5:49 PM

13 foot Rope climb, 10 ascents
162lb (73,5kg) Back squat, 20 reps
30 Handstand push-ups (9cm head down to the ground)
indoor cycle 40 calories
16:10

Comment #89 - Posted by: lucio1928,M/41/184cm/96kg at May 14, 2013 5:57 PM

22:30

120lb squats
2 abmat HSPUs

Comment #90 - Posted by: Kristina f/29/5'2"/118 at May 14, 2013 6:00 PM

16:33 RX

Comment #91 - Posted by: Erich at May 14, 2013 6:46 PM

RIP Sgt Brehm, Rest easy soldier, we've got the watch.

It's 600m for a 40 cal row, on average. That would be about 60 SDHP for a 600m row.

As Rx'd- 9:59.
First Mainsite WOD in a while. Always awesome and challenging programming.

Comment #92 - Posted by: eamon at May 14, 2013 6:59 PM

no machine or rope so:
10 sets of 10 jumping towel pullups
20 225# back squats
30 HSPU unbroken
40 double unders
15:23

Comment #93 - Posted by: M/36/175/5'11" at May 14, 2013 7:27 PM

100x towel pull ups
Rest as rxd
21:45 took me 3:04 to do the 40 calories the towel pu kicked my butt something fierce but this is my 2nd week of crossfit so I'm hoping to improve alot in the future

Comment #94 - Posted by: Taylor at May 14, 2013 7:32 PM

M/50/5'5"/147#

20:15
185 Back Squat, rest Rx'd

Comment #95 - Posted by: Kona Cole at May 14, 2013 7:35 PM

28:45

Comment #96 - Posted by: Matt at May 14, 2013 8:18 PM

M/31/5,8/190

17:01 rx'd

Comment #97 - Posted by: david at May 14, 2013 8:19 PM

13:14 rx

Comment #98 - Posted by: Matt m/30/165/5'9 at May 14, 2013 8:43 PM

subbbed 5 towel pullups, 5 air squat for 1 rope ascent
Matt 13:18
Seb 14:55 (185lb back squat)
Brock 18:22 (185lb back squat)

Comment #99 - Posted by: sebastian 44/178/6'2" at May 14, 2013 8:46 PM

"Brehm"

Subbed 150 alternate towel pull ups for 15 rope climbs
Scaled & subbed to 73.5kg deadlift, 20 reps
Subbed 40 SDHP(44#, 20kg) for 40 calories row

For time:
150 alternate towel pull ups
162 pound(73.5kg) Deadlift, 20 reps
30 Handstand push-ups
40 SDHP, 44#(20kg barbell)

16:42

Comment #100 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 14, 2013 8:54 PM

50 pull ups
20 back squats (145#)
30 HSPU w/ feet on bar in squat rack
40 cal row (~2:40)
11:32
Seeing the times, I wish I'd gone heavier w/ the squats.

Thoughts and prayers to Dale's family as they continue to live with his ultimate sacrifice for all of us.

Comment #101 - Posted by: Jim R. M/50/5'8"/160 at May 14, 2013 8:56 PM

13:30

Comment #102 - Posted by: Andrew at May 14, 2013 9:02 PM

For time:

40 strict pull-ups
95 pound Back squat, 20 reps
30 Handstand push-ups
60 SDHP @ 45 pounds

13:06.

Comment #103 - Posted by: G at May 14, 2013 9:04 PM

M/30/180cm/74kg

11:59

Comment #104 - Posted by: ukr17 at May 14, 2013 9:12 PM

I saw the news about the couple in Bend who fought off that intruder. Thank God they're okay.

WOD: about 16-17 minutes
50 pull-ups on Gravitron @12 as sub for 5 ascents rope climb
+10 hanging knee raises on pull-up bar
20 reps 95# Back squat
30 HSPU propped on knees
50 SDHP with 45# bar

F/42/5'5/136

Comment #105 - Posted by: GBelleL at May 14, 2013 9:19 PM

12:38 as rx'd

Comment #106 - Posted by: Jake Kiddoo at May 14, 2013 9:31 PM

Rx'd
13:30

Comment #107 - Posted by: phill 37°21'41"N 118°23'43"W at May 14, 2013 9:36 PM

male, 40 yo, 151#, 68"

subbed 150' wall climb for rope climb

Time: 12:34

Comment #108 - Posted by: Karl at May 15, 2013 1:20 AM

In response to comment #20... From RC-S, Afghanistan -

The reason you see a Hero WOD on here so often is because there are still thousands of US (and NATO) military personnel over here in Afghanistan and hardly a week goes by when a Soldier, Airmen, Sailor, or Marine doesn't sustain an injury brought on by the enemy severe enough to effect them for the rest of their life, or, in reference to the Hero WODs, make the ultimate sacrifice. Not a knock on anyone who is confused on why Crossfit would put up a picture of and dedicate a work out to a deceased service member, because most of the media and the American public has turned a blind eye to the sacrifices we make over here. On the contrary, if you turn on AFN (the Armed Forces Network - the TV stations military personnel get in Europe, Afghanistan, and other foreign areas), you'll see a commercial every so often set to the tune of "Taps" naming the most current deceased, reminding us of their sacrifice. If only US television stations would show this solemn reminder.

Crossfit (which has always had a very high percentage of military followers) is one of the few venues that still dedicate a little something to these Heroes. Albeit, 30 minutes or more of pain and agony, it's a good reminder of the sacrifice these guys and girls have made, and we should all be happy to pay it back with some sweat, some tears, and often a little bit of blood.

Pain, which is a constant in most Crossfit exercises, is a good reminder you're still alive. So give a little extra on the Hero WODs. Keep them alive in spirit.

Comment #109 - Posted by: Adam at May 15, 2013 1:22 AM

15.26 RX

RIP

Comment #110 - Posted by: Dylan Tate at May 15, 2013 2:10 AM

27 min

Comment #111 - Posted by: MÜR at May 15, 2013 2:27 AM

Subbed 50 towel pull ups,
Rest as Rx.
21:04.
I wasted a few minutes trying to figure out how to do a HSPU!

Comment #112 - Posted by: James P (28/M/5'8/163) at May 15, 2013 3:01 AM

Rope outside, other fun stuff in basement.
Subbed 185# back squat.
18:53
HSPU took forever!

Comment #113 - Posted by: ART/M/44/5'5"/150 at May 15, 2013 3:30 AM

My apologies for the oversight,
RIP Srgt D. Brehm

Comment #114 - Posted by: sebastian 44/178/6'2" at May 15, 2013 4:41 AM

12:45
Subbed 15x11 ft rope climbs for the 10x15 ft climbs

Comment #115 - Posted by: mlt at May 15, 2013 5:24 AM

Subbed towel pullups for rope climbs (5 reps per ascent)
185 lb squat

18:49 - wasted lots of time transitioning between exercises

Comment #116 - Posted by: JRL M/29/5'8"/160 at May 15, 2013 5:50 AM

Crazy intruder story: Honey, phone 911 get a knife and grab the baby I'll slow him down

She must have been terrified having been attacked just 12 hours earlier - glad she was brave enough to help out her old man prolly saved his life.

Comment #117 - Posted by: mikeyb m/52/183 at May 15, 2013 5:52 AM

First, 1RM C/J: 185
Then, 12' rope, 185 lb squats.
~14 minutes.
480th

Comment #118 - Posted by: ajax at May 15, 2013 5:59 AM

50 towel pullups
30 strict
30 squats @185
30 HSPU
50 SDHP
24:16

Comment #119 - Posted by: miked at May 15, 2013 6:13 AM

did the rope ascents and the squats
shoulders still recovering from c+j

Comment #120 - Posted by: cort at May 15, 2013 6:18 AM

50 towel pullups 3 sets
rest as rx'd
weak on the hspu broke into 4 sets
13:55

Comment #121 - Posted by: Brad H 29/m/185 at May 15, 2013 7:28 AM

"Brehm"

Sub 50 Towel Pull Ups+Knees to Chest
20x225# Back Squats
30xHandstand Pushups
40 Calories on rower (700 M)

13:35

The row slowed me down. Should have been able to get the 40 cals in 500-600 M. Shooting for sub 11 next time through.

M/31/5'6"/182

Comment #122 - Posted by: McNerney at May 15, 2013 7:49 AM

No squats- back hurts
14:30 as rx as I could

Comment #123 - Posted by: Johnh 45/205 at May 15, 2013 9:01 AM

45:02

Comment #124 - Posted by: myles456 at May 15, 2013 9:30 AM

subbed 150 jumping pullups
225 back squat on smith

24:10

Comment #125 - Posted by: DLong (M/37/5'10"/185) at May 15, 2013 9:56 AM

How does one create/develop a Hero WOD? I lost a friend in Al Qaim (Army Ranger) and would like to create/dedicate a WOD for him. Does Crossfit HQ do this or can I just put it together?

Comment #126 - Posted by: Dave N at May 15, 2013 10:38 AM

RIP Ranger Brehm and God bless your family.
27:16 spotted for balance on HSPU's...should have pushed harder on the rope climbs...next time under 25 mins.

Comment #127 - Posted by: Rowan (M/48/5'5"/150) at May 15, 2013 11:26 AM

30:21 Subbed 50 lb tricep pulls for rope climb, and took some extra time on handstand pushups to teach a buddy. Solid work though. HUAH

Comment #128 - Posted by: Max at May 15, 2013 11:27 AM

M/28/174#/5'11
17:50 RX

Comment #129 - Posted by: Matt at May 15, 2013 11:54 AM

subbed doing jumping pullups with a triangle cable row attachment hanging over over the pullup bar- alternate left right etc...

FT
5 sets of 10 pullups as above
225# squats 10/5/5
hspu- 10/10/10
row 400 cal
19:50
M/5'8"/185#/56

Comment #130 - Posted by: Mike at May 15, 2013 12:20 PM

subbed 50 strict pull ups for the rope climbs.
16:26

Comment #131 - Posted by: Josh M/20/5'6"/189 at May 15, 2013 1:36 PM

RIP Brother.

17:25 as Rx
M/32/71/176

Comment #132 - Posted by: Drew at May 15, 2013 4:31 PM

15:51 with 17.5 foot rope climbs... Godspeed

Comment #133 - Posted by: Mad Max at May 15, 2013 6:09 PM

Fair winds and following seas on your journey, warrior!

23.13.

Comment #134 - Posted by: Apolloswabbie 72" 202# 49 at May 15, 2013 6:52 PM

15 minutes

Comment #135 - Posted by: Pacers at May 15, 2013 9:45 PM

m/43/165

14:02 as rx'd

RIP - and thank you

Comment #136 - Posted by: Seth H. at May 15, 2013 9:46 PM

F/42/5'6"/140

half Brehm

5 rope climbs, 12'
10 back squat, 104#
15 band-assist HSPU
20 SDHP, 37.5#

lost the time, but was around 10-11 min

Comment #137 - Posted by: mom to five at May 16, 2013 4:00 AM

First WOD, did on 5-15-13 due to starting on a rest day. Forgot to time.

2x400m run
7 - 5 horizontal towel pull ups
6 - 6 135 lb squat
7 - 6 inclined push ups
8 - 6 70 lb sumo deadlift high pulls
2x400m run

Also started taking vitamins and trying to get more protein.

Comment #138 - Posted by: Latrotox at May 16, 2013 4:43 AM

50 pull ups w/ assistance band
20 95# squat
30 HSPU in pike position w/ feet on bench
40 cal row

13:05
F/41/5'6"/165

Comment #139 - Posted by: ironmama at May 16, 2013 9:56 AM

Sorry about the oversight ... RIP Brehm

Comment #140 - Posted by: ironmama at May 16, 2013 9:59 AM

SWOD
Squats
Pull-Ups
M/55/6’/210
Être prêt
RLTW

Comment #141 - Posted by: Pete In Sun City at May 16, 2013 10:07 AM

2013-05-14: Scale: 10 rnds:1x8'L-Climb,2x150 backsquat,3xHSPU,4 cal row. ~21.

Comment #142 - Posted by: gs at May 16, 2013 11:12 AM

45/m/176cm/74kg

40 cal row 1:56 at home

For time:
15 foot Rope climb, 10 ascents
40 one legged squats, alternating
30 Handstand push-ups
800m run

18:18 at the playground

225 pound Back squat, 20 reps

6:30 at the gym (completed 30 reps in 10 minutes)

Comment #143 - Posted by: Memuc at May 16, 2013 12:34 PM

f/44/140/5'4"

50 pullups, 50 knees to elbows, 50 air squats
20 back squats, 50#
30 push ups with feet on horizontal outdoor bar
50 SDHP, 30#

24 min

Comment #144 - Posted by: DRE at May 16, 2013 2:43 PM

M/24/195lbs/4+ months XP

24-25mins

Comment #145 - Posted by: AJX at May 16, 2013 5:13 PM

Subbed for the rope climbs (5pullups,5K2E,5squats) an 185lbs for back squat

22:26

Comment #146 - Posted by: Saam at May 16, 2013 6:22 PM

22:27
185-back squat, 50 ring pull ups with knees to chest in between each rep

Comment #147 - Posted by: Marty/33/164/5'7" at May 16, 2013 6:56 PM

AMRAP in 8 minutes of:
2 rope climbs
4 front squats
dumpster run and back

Modifications:
A) 8 lay-down rope pulls
B) 10 strict pull-ups
Post rounds/thoughts to comments
Mrs. Carey 2+1 (75)
Mr. Carey 3 (115)
MegHAN 3+2+4 (105)
Shannon 3+2 (75)
Erin K 3+2+4 (75/A)
Megan 2+2+4 (75/A – 4 lay-downs)
Shane 4+10+4 (115/B – rope chin-ups)
Jay 4+2+1 (155)
Ricky 3+1 (85)
Aly 3+2 (45)
Jesse 4+1 (95)
Mrs. Pip 3+2 (65)
Joyce 3+1 (45)
Sydni 3+2 (75)
Murley 4+1 (95) – cheating
Marianne 3+2+2 (75)
Kyle 5+6 (45/B)
Pudge 3 (35)
Tara 4 (115/B)
Jamie 3+7 (35/B)
Mama V 4 (30#/B)
Wendy 3+10+1 (65/B)

Comment #148 - Posted by: Champions Club at May 16, 2013 7:33 PM

10 rope climbs
20 - 155# backsquats
30- HSPU
50 - SHP
20:21
Stopped to help my daughter with backsquats.

Comment #149 - Posted by: drw at May 17, 2013 3:27 AM

Did 2 Wods...
20 PullUps
20 185# Back Squats
30 PushUps
5:00 Row
12:15
Then
25 Dips weighted at 35#
Good Workout

Comment #150 - Posted by: dyagg at May 17, 2013 7:17 AM

10 rope climbs
20 155# squats
30 HSPU
50 SHP
Had to stop and help my daughter with squats
20:23

Comment #151 - Posted by: drw at May 17, 2013 7:25 AM

19:52.
Subbed 3:1 towel pulls; kipping HSPUs. Squats were 7, 7, and 6.

Comment #152 - Posted by: Xman at May 18, 2013 3:07 AM

Good workout to work on my weaknesses. Back squats took forever, and the HSPU were surprisingly tough, but still gave it my all.

13:36 RX'd :D

Comment #153 - Posted by: Jason H. M/23/5'8"/149lbs at May 18, 2013 10:33 AM

RIP, Sgt Brehm and thank you for making the ultimate sacrifice.

Comment #154 - Posted by: Gil at May 18, 2013 12:46 PM

12:48 as Rx'd w/ strict HSPU and 60 hard pulls on hydraulic rower

Comment #155 - Posted by: Jetté 43/M/5'11"/175 at May 18, 2013 2:41 PM

15:08

3x towel PU instead of rope climbs
Back squat @ 205#

Comment #156 - Posted by: SF at May 19, 2013 1:18 PM

19:20 as rx'd.

Comment #157 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at May 20, 2013 8:48 AM

M/34/5'8/190
Sub rope climb for 40 towel pull ups

13:37

Comment #158 - Posted by: Northcup at May 20, 2013 3:05 PM

Sub towel pull ups front squat at 135 and sdhp for row
14:30 m/29/165/5'9
Cambridge wi

Comment #159 - Posted by: M clems at May 21, 2013 10:28 AM

Sub 50 C2B pull-ups

11:03

Comment #160 - Posted by: MikeyPaul at May 21, 2013 6:18 PM

15:11 @ 185 lb. b/s

Comment #161 - Posted by: SB at May 22, 2013 10:18 AM

40min Rxd...I really suck at those HSPU :-(

Comment #162 - Posted by: Adhish Chhabra at May 22, 2013 10:26 PM

M/41/5'11"/206

10 beginner rope climbs.
20 front squats @60kg.
30 hand-release pushups.
40 sdhp @30kg.

10:26

Rest in peace, Sgt. Brehm.

Comment #163 - Posted by: Jose-Luis Morales at May 23, 2013 8:39 AM

19:55 as rx'd w towel jump pullups

HS pushups killed me and squats were way tougher than I thought they would be(4x5reps). Thank you for your service and sacrafice Brehm

Comment #164 - Posted by: Bells at May 25, 2013 8:44 AM

50 pullups
20 bs 225
30 hspu
80 sdhp 45 bar

15:50
Thank you for your service and sacrifice.

Comment #165 - Posted by: hollyhog at May 25, 2013 5:10 PM

50 pullups
20 bs 225
30 hspu
80 sdhp 45 bar

15:50
Thank you for your service and sacrifice.

Comment #166 - Posted by: hollyhog at May 25, 2013 5:38 PM

M/23/5'11"/182.1

16:26.1

Did 7 pull ups per ascent. the rower I used was very suspect, and very hard to read the screen.

Comment #167 - Posted by: Miles Forks at May 27, 2013 12:23 PM

18:47, Rx.
Had to wait 10-15 seconds for person not doing wod to get off rower.

RIP Brehm.

Comment #168 - Posted by: Isaac Schmidt at May 28, 2013 12:04 PM

m/39/5'9/180
CFWU-2. Superman. Run 400m.
3X3 Triangle strength WOD.
13:53
Nice reasonable Hero WOD. More true CrossFit style. This took me by surprise so didn't go hard enough throughout entire WOD. Went through rope climbs slowly & deliberately. Back squats broken to 11+6+3. HSPU mostly 3's all the way through.

Comment #169 - Posted by: jrm at May 28, 2013 6:47 PM

13'54"

Comment #170 - Posted by: RAD at May 29, 2013 6:08 PM

15:15 gamed rope climbs so my head wasn't swimming by the time I hit the squats next time might attack the rope climbs. wish I had recorded splits on this wod. Must row more!

Comment #171 - Posted by: Coach Jeff 34/180/5'10" at May 29, 2013 8:52 PM

M/33/5'7/168
RX 17:33

Comment #172 - Posted by: Mark S. at June 4, 2013 7:45 AM

10-15' rope climbs
20-115# back squats
30 HSPU (2-25# plate and 1-10# plate)
40 cal row

Comment #173 - Posted by: Boo Boo F/25/5'8/148 at June 13, 2013 8:59 AM

M/24/5'11"/166lbs

Subbed Rope climbing to 14x10 Towel Pull Ups

Scaled Back squat to 155 lbs

Subbed Rowing to 50 SDHP

37:42

Comment #174 - Posted by: Antonio at June 13, 2013 11:01 AM

RIP Sir

100 jumping rope pu instead of rc
hspu with toes on smith machine

22:43

m/42/5'8/240

Comment #175 - Posted by: phat boi at June 14, 2013 1:53 PM

10:30: subbed 30 pullups for the rope climbs, scaled back squats to 135#

Comment #176 - Posted by: JP,M.A. M/50/69.5"/190 lbs at June 23, 2013 5:57 AM

M/35/6'/190lbs

8:04 rx

RLTW

Comment #177 - Posted by: Bryan Kap at August 12, 2013 12:57 PM

E6US4l A round of applause for your blog article.Much thanks again. Really Cool.

Comment #178 - Posted by: global link building at November 14, 2013 3:55 PM

Terrific way to start off your new year's training
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories
8:45 :)

Comment #179 - Posted by: Francisco Gomez at January 2, 2014 9:35 AM

37:16 subbed pull ups, 45lb db press, scaled BS 205lbs. also partitioned 5 rounds of: 30xPU, 4xBS, 6x45lb db. finished with row 40 cal.

Comment #180 - Posted by: zenoperegrinus at February 19, 2014 8:47 AM
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