June 13, 2013

Thursday 130613

"Gallant"

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Post time to comments.

Hero_TaylorGallant_TH.jpg

Enlarge image

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Posted by Pukie at June 13, 2013 5:00 PM
Comments

Heck no snake

Comment #1 - Posted by: Phillip at June 12, 2013 5:11 PM

RIP Gallant

My pleasure to honor you with this workout.

Thank you CFHQ

Comment #2 - Posted by: Mike Andridge at June 12, 2013 5:19 PM

This WOD is going to be awesome. RIP, soldier. This one is for you.

Comment #3 - Posted by: G at June 12, 2013 5:33 PM

This will hurt, but nothing compared to that sacrifice.

Comment #4 - Posted by: Roscoe/30/M/185/5'10" at June 12, 2013 5:57 PM

This is a wonderful tribute to my fallen teammate, Taylor. Thank you guys so much for thinking of him and honoring Taylor with an outstanding WOD.....HOOYAH CROSSFIT!!!!
~Cliff Frazier
EODC USN
EODMU TWELVE

Comment #5 - Posted by: Cliff at June 12, 2013 5:58 PM

This will be a good one. I will do it first thing in the morning. I love the "Hero" workouts. Whenever I want to slack or give up, I remember that I am doing a workout in the name of a warrior.

Comment #6 - Posted by: Ob81 at June 12, 2013 5:58 PM

This will definitely hurt. I'm really looking forward to it. Thank you Crossfit.

Comment #7 - Posted by: Orlando flamenco at June 12, 2013 7:37 PM

Run with the medball directly overhead? Resting on shoulder? Does it matter? Can't find a video or explanation. Saw games athletes rested the medball on shoulder, but that was a much heavier ball. Thanks.

Comment #8 - Posted by: David at June 12, 2013 7:45 PM

You can run holding the ball any way you wish.
RIP soldier, and thank you for your service and sacrifice. Honoring our heros is part of what makes crossfit great.

Comment #9 - Posted by: Brandon at June 12, 2013 8:41 PM

A true heros workout. Any idea what a respectable time will be? I'll be happy just to get it all completed as rx'd.

Comment #10 - Posted by: Rickw at June 12, 2013 9:36 PM

There is no telling what a respectable time will be, since it's a new workout (notice no "compare to" date listed).

Burpees will get tiring, but our run times will be much slower because only one arm will be in use. We run quicker when we aren't carrying things, no matter the weight. Taking away the arm movement slows us down.

Total time could be anywhere from 20-25 minutes for those that are really moving.

Comment #11 - Posted by: G at June 12, 2013 10:23 PM

@G 20-25 mins? I think that I went too slow. Got no where near that! I guess that I need to run more than 400m in training. 7:30 mile pace is too slow.

30:09
M/189/37

Comment #12 - Posted by: Rob Walker at June 13, 2013 12:05 AM

"DT"
Five rounds:
12 deadlifts, 70kg
9 hang power cleans, 70kg
6 push jerk, 70kg

11:28

Scaled all weight to 50kg

Comment #13 - Posted by: Brett (24/M/188cm/77kg) at June 13, 2013 12:31 AM

This WOD is for you.
From Spain RIP warrior.

Comment #14 - Posted by: Alfonso Castejon at June 13, 2013 1:04 AM

M/27/170
34:22
Hot afghan heat did not help but very interesting hero WOD!! RIP BROTHER!!

Comment #15 - Posted by: Will at June 13, 2013 1:12 AM

M/32/5"8/200

54.02

Comment #16 - Posted by: tim at June 13, 2013 1:16 AM

34:12
M/155/34

Comment #17 - Posted by: Jeremy at June 13, 2013 1:50 AM

I'll be hitting this one up on GP. Hooyah brother RIP. Cliff you better put out!!!

EODCS Fitz

Aka the Carabao

Comment #18 - Posted by: Fitz at June 13, 2013 2:08 AM

M/47/180

42:02

Comment #19 - Posted by: Cosmo at June 13, 2013 2:35 AM

M/40/200

38:33

113° Afghanistan.

Comment #20 - Posted by: Neil at June 13, 2013 3:30 AM

36:14 had to use a 20# KB en lieu of a 20# medicine ball otherwise as RX'd

Comment #21 - Posted by: Taylor at June 13, 2013 3:33 AM

34:41 up in Maine...... humbling Hero WOD

Comment #22 - Posted by: Bo at June 13, 2013 3:37 AM

34:48

Comment #23 - Posted by: frednj at June 13, 2013 3:40 AM

Mile and meters in the same wod damn crossfit hq you are drunk

Comment #24 - Posted by: keepinmind at June 13, 2013 3:53 AM

32:10 left my soul on the track. Cliff there u go. Put out!

BBC 4 life

Hooyah Taylor

RIP

Comment #25 - Posted by: Fitz at June 13, 2013 4:17 AM

I'll need to scale this and put a time cap on it. does 30 to 40 minutes sound like a reasonable time cap to other pack scalers?

Comment #26 - Posted by: jmu alum at June 13, 2013 4:30 AM

43:44 Rx'd

Comment #27 - Posted by: Joe Northside m/34/70"/200 at June 13, 2013 4:54 AM

As a Proud American, Kentuckian, and CrossFitter, this one is going to be one of my favorites. Cannot wait to give it my all when I do this workout.

Thank you soldier, RIP Gallant.

Comment #28 - Posted by: Nick M. at June 13, 2013 5:16 AM

47:09 subbed 15 lb medicine ball

Comment #29 - Posted by: Tyler Scott at June 13, 2013 5:37 AM

R.I.P.
36:23 substitute bpu with straight burpee...great Hero WOD!!

Comment #30 - Posted by: ryanzy at June 13, 2013 5:49 AM

27:28

Comment #31 - Posted by: Brett Hoffman at June 13, 2013 5:49 AM

29:49 (20lbs kettle bell)
M/38/210/6'0

Comment #32 - Posted by: Nathan at June 13, 2013 6:28 AM

This brutal workout will have to wait for the weekend. So I subbed a different hero WOD till then, though I'll keep Taylor's family in my prayers.

Coe
10 RFT
10 thrusters (95#)
10 ring push ups
21:18

last 121213: 20:48 w/ 75#

Comment #33 - Posted by: Jim R. M/50/5'8"/160 at June 13, 2013 6:35 AM

50min
30/6"0/ 200
This was a killer!

Comment #34 - Posted by: Andries at June 13, 2013 6:40 AM

I don't want to sound dumb, but what does Rx'd mean? I'm kinda new at this!

Comment #35 - Posted by: New@CF at June 13, 2013 6:42 AM

M/25/171cm/77kg

33:27

RIP Shipmate... Semper Fidelis

Comment #36 - Posted by: D Weston at June 13, 2013 6:58 AM

53:01 brutal, trying to get back in it M/37/5'11"/169

Comment #37 - Posted by: Ken at June 13, 2013 7:13 AM

Epic WOD, HQ!

Thank you, Taylor Galliant, for your service and sacrifice.
RIP, sailor.

34:45 with 12 pound med ball
Thanks God for giving me the ability to do this.

Comment #38 - Posted by: Glorybelle (F/43/5'5/134) at June 13, 2013 7:15 AM

Clarification to add to my post - did jumping pull ups with full extension. Still a great workout.

Comment #39 - Posted by: Glorybelle (F/43/5'5/134) at June 13, 2013 7:19 AM

31:15
M43

I had a nervous sleep last night thinking and worrying about this one.

Comment #40 - Posted by: JR at June 13, 2013 7:19 AM

33:45 20s on the 60 burpee pu, all rest unbroken

Comment #41 - Posted by: Dan at June 13, 2013 7:22 AM

M/23/5'11"/183

41:09

15# ball, treadmill. 15 was biggest available. This was killer.

Comment #42 - Posted by: MilesForks at June 13, 2013 7:27 AM

F/51/5''6/120
Did crossfit total yesterday
Squats 155
Press 85
Deadlift 175
415 total
Today did crossfit verve wod
21 deadlifts 125
50 squats
21 push press 70
15 deadlifts 125
50 squats
15 push press 70
9 deadlifts 125#
50squats
9 push press 70#
17:20
Electric went out no treadmill to scary outside
@ Glorybelle really impressive

Comment #43 - Posted by: D.S. at June 13, 2013 7:31 AM

This was a beast. Sub. 18 lb med ball. 35:50.

Comment #44 - Posted by: Ben at June 13, 2013 7:40 AM

Oh man, I meant to type "burpee jumping pull ups". Sorry all.

D.S. thanks! Good job on those Totals and your WOD today. I've not done that one yet and it looks tough.

Comment #45 - Posted by: Glorybelle (F/43/5'5/134) at June 13, 2013 7:41 AM

47:08 as RX'd. honor to suffer a little in the name of one who sacrificed all.

Comment #46 - Posted by: rickw at June 13, 2013 7:51 AM

35:58 with 16# med ball

Comment #47 - Posted by: DLong (M/37/5'10"/185) at June 13, 2013 7:52 AM

Thank you all for remembering our troops and emergency service men & women. It is a great thing you do.

Comment #48 - Posted by: Jason Renfrow at June 13, 2013 7:56 AM

28:11 RX'D

Comment #49 - Posted by: zach at June 13, 2013 8:00 AM

M/39/6'1/184lbs

39:00 Rx

Comment #50 - Posted by: davidt_carbon at June 13, 2013 8:09 AM

26:28
1 mile 20# med - 60 burpee jumping pull ups on rings

Comment #51 - Posted by: mike vinson at June 13, 2013 8:09 AM

Hello all,
Can someone please advise me on crossfit in Afghanistan. Due to go to camp Bastian September - December this year. Any where I can train crossfit style? Many thanks from a British Army soldier.

Comment #52 - Posted by: Marcus clarke at June 13, 2013 8:26 AM

20-25 minutes for the burpee pull-ups (105 of them!) is what I should have said. Then add in the runs.

I'd say anything under 40 minutes is awesome on this WOD. That's what I'm shooting for.

Comment #53 - Posted by: G at June 13, 2013 8:29 AM

Standing by for some strange looks in the gym when I get on the treadmill with a medicine ball.

Semper Fi Gallant!

Comment #54 - Posted by: MajorDad M/53/6'3"/165 at June 13, 2013 8:29 AM

M/35/172/5'8"
35.22 Rx'd
That was rough!

Comment #55 - Posted by: JBS at June 13, 2013 8:32 AM

M/190/33
gave 30min cap: 1.5 mi., 75 bpu.

Comment #56 - Posted by: NICK73Z at June 13, 2013 8:38 AM

swapped out run for rowing time - 20:07.2
awesome WOD and even better reason to push ourselves! thank you SOldier!

Comment #57 - Posted by: Diane Meola at June 13, 2013 8:38 AM

M/57

39:02 (subbed 20 lb. dbell for med ball)

Comment #58 - Posted by: Tony at June 13, 2013 8:53 AM

31:26 spectacular wod, had a great time. Rip Gallant.
From Crossfit Underdog - Buenos Aires Argentina

Comment #59 - Posted by: Agustin at June 13, 2013 8:54 AM

@ #51

Bastion 1 & 2 both have gyms complete with CV equipment, benches, dumbells, barbells and med balls, but aren't equipped for powerlifting.

Seek out the outdoor Danish compound between B2&3 for all your CrossFit needs. Or latch onto the Eng Grp as they always square themselves away.

Comment #60 - Posted by: Nick M at June 13, 2013 9:13 AM

M/39/195/6'1"

38:58

substituted burpees for burpee pull-ups

Comment #61 - Posted by: FDMZ at June 13, 2013 9:19 AM

@MajorDad/#53, I also got some funny looks while running with the ball on the streets in my neighborhood. At one point during the 1 mile, I passed another runner on her morning run. I said hello but she just stared at me with this surprised look.

Comment #62 - Posted by: Glorybelle (F/43/5'5/134) at June 13, 2013 9:22 AM

34:10, Scaled up to 25# iron plate. Rainy here in Eastern PA, didn't want my medball to get water logged!!

RIP U.S. Navy Petty Officer Second Class Taylor Gallant, it was an honor to work out in your name!

Comment #63 - Posted by: Joel C at June 13, 2013 9:26 AM

M 42/182/6'0"
31.15.

Comment #64 - Posted by: Mike at June 13, 2013 9:48 AM

Modified to

Row 1 mile
60 Burpees
Row 800 meters
30 Burpees
Row 400 meters
15 Burpees

24:20

RIP PO2 Taylor Gallat. Thank you for your sacrifice.

Comment #65 - Posted by: Carole (F/54/5'6"/135) at June 13, 2013 9:57 AM

Weighted pull-up challenge:

Doug 105 (PR)
Kevin 100

Then, we did Helen:

Doug 7:28 (PR) treadmill
Kevin 8:45 (PR) elliptical

All our best to the Gallat family.

Comment #66 - Posted by: Carole (F/54/5'6"/135) at June 13, 2013 10:00 AM

Warmup- 3 rounds of
20 lunges
20 push-ups
20 V-ups

"Gallant" For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups

35:54 rxed

Not sleeping well cost me today.

Comment #67 - Posted by: Luis Estrada at June 13, 2013 10:00 AM

Subbed regular burpees for burpee pullups.
Can't bring my self to post my time, but done to honor Gallant. Semper Fi Brother.

I was correct about the strange looks. I don't think that they liked me carrying the medicine ball on the treadmill. I think they liked it less when I blew chow on it.

Comment #68 - Posted by: MajorDad M/53/6'3"/165 at June 13, 2013 10:02 AM

22lb db instead of mb
36:38

Comment #69 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 13, 2013 10:04 AM

Great job Glorybelle and Jim R.!

Our thoughts are with the Gallat family today.

Kevin and Carole

Comment #70 - Posted by: Kevin C. (M/54/5'11"/178) at June 13, 2013 10:04 AM

@ MajorDad-at least they won't use the treadmill next to you any more!

Great effort!

Comment #71 - Posted by: Kevin C. (M/54/5'11"/178) at June 13, 2013 10:07 AM

sub'd 25# KB for 20# ball
75% humidity

as rx'd, 54 minutes. Embrace the suck.

Fair winds and following seas, Gallant.

Comment #72 - Posted by: M 38/5'11"/194 at June 13, 2013 10:08 AM

M/32/5'10/82kg

Rx'd - 28:30

Comment #73 - Posted by: Roly Brading at June 13, 2013 10:18 AM

M/165/25
TIME!!!

32:36

Followed by legs this afternoon.
Semper Fidelis-USMC K9


Comment #74 - Posted by: Mel at June 13, 2013 10:28 AM

Love and miss you Taylor! Think about you every day.

... Oh and your wod was insane thanks for kickin my ass

Comment #75 - Posted by: Liz at June 13, 2013 10:40 AM

Run 1 mile with a 14 10 pound medicine ball
40 Burpee pull-ups
Run 800 meters with a 14 10 pound medicine ball
20 Burpee pull-ups
Run 400 meters with a 14 10 pound medicine ball
10 Burpee pull-ups

22:07.2

Comment #76 - Posted by: murphinator - M/5'10"/185/39 at June 13, 2013 10:59 AM

Treated it as a 20min AMRAP. Made it through the 1 mile, 60 burpee PUs and a 400m. 82degs here.

Comment #77 - Posted by: Tim P. at June 13, 2013 11:07 AM

This is my second day of crossfit and know that this one is going to crush me. Can't wait to get totally overwhelmed by crossfit!!!!

Comment #78 - Posted by: Bcheat at June 13, 2013 11:11 AM

M/34/1,74m/69kg

36:28

Comment #79 - Posted by: JCordas at June 13, 2013 11:22 AM

M/34/1,74m/69kg

36:28

Comment #80 - Posted by: JCordas at June 13, 2013 11:23 AM


28:30
Boycotted pullups and just did burpees
16# Med Ball

Wow - that was a killer! Could have used some camaraderie during that one!! !

Comment #81 - Posted by: Energizer Bunny at June 13, 2013 11:25 AM

Fair winds and following seas, Hero.

Comment #82 - Posted by: bingo at June 13, 2013 11:31 AM

48:16

Comment #83 - Posted by: Pacers at June 13, 2013 11:37 AM

Scaled the hell out of this:
25/M/205/5'11"

800M Run 20lb
30 Burpee Pull-ups
400M Run 20lb
25 Burpee Pull-ups
200M Run 20lb
20 Burpee Pull-ups
Time: 24 Min

Comment #84 - Posted by: William.barnes10@us.army.mil at June 13, 2013 11:55 AM

M/31/217lbs/70"

Sub a 20 pound dumbell for the medicine ball and did the run in a tread mill.

Total time was: 40:32 min.

Great WOD!!!

Comment #85 - Posted by: Jay at June 13, 2013 12:00 PM

26:30
1 mile w/20lb
30 burpees, 20 HSPUs
800 meter w/20lb
20 burpees, 15 HSPUs
400 meter w/20lb
10 burpees, 10 HSPUs

that was a tough solo WOD. need a recharge!

Comment #86 - Posted by: Mazz at June 13, 2013 12:03 PM

m/41/6/195
Warmup was a light 3 min row
Then EMOM of 75#
1 Hang squat snatch
1 Hang (low) squat snatch
1 Hang (highO squat snatch

Then "Jackie" as Rx'd
9:30 (PR is 8:59)

Comment #87 - Posted by: Jeremy A. Olive at June 13, 2013 12:06 PM

F/28/145

No med ball but 2 10lb dumbbells in a pillowcase was a beast, made it as round as possible!

48:57

Comment #88 - Posted by: Andrea at June 13, 2013 12:08 PM

34:29
Subbed 15# medicine ball
R.I.P. Taylor. You're a true hero.

Comment #89 - Posted by: Junior at June 13, 2013 12:18 PM

26:30
1 mile w/20lb
30 burpees, 20 HSPUs
800 meter w/20lb
20 burpees, 15 HSPUs
400 meter w/20lb
10 burpees, 10 HSPUs

that was a tough solo WOD. need a recharge!

M/52/193lb

Comment #90 - Posted by: mazz at June 13, 2013 12:19 PM

F/33/5'9"

Tapped out at 45 mins due to doing this on my lunch break - completed the 1 mile, 60 burpees (subbed 10 modified pull ups, 10 lat pulldowns at 70%, and 10 cable bicep curls) and the 800m, 30 burpees, 10 lat modified pull ups, 5 lat pulldowns at 70%. I used 2, 10lb dumbbells to run. It.was.awesome.

Comment #91 - Posted by: Sarah at June 13, 2013 12:21 PM

20.09 with 9 KG med ball that was hard work.

Comment #92 - Posted by: Benny(M/31/6'0"/205) at June 13, 2013 12:41 PM

34:32 rx'd

Comment #93 - Posted by: Cade S. at June 13, 2013 12:44 PM

F/22/145

44:28

BEAST of a WOD

Comment #94 - Posted by: Larissa at June 13, 2013 12:49 PM

also, did 1 mile, 1/2 mile, and 1/4 mile for distances.

Comment #95 - Posted by: Miles Forks at June 13, 2013 12:50 PM

Changed it up a bit


With 24lb weighted vest
Run 1 mile
25 pull-ups
25 burpee pull-ups
Run 800m
20 pull-ups
20 burpee pull-ups
Run 400m
15 pull-ups
15 burpee pull-ups

M/33/195/5'11"

Comment #96 - Posted by: Nick at June 13, 2013 12:55 PM

M 41/5'11"/178

As Rx'ed: 57:03

Only my 2nd WOD but easily the hardest workout I've ever done in my life. I was fighting the mental game almost from the get-go.

Comment #97 - Posted by: Eaux at June 13, 2013 1:23 PM

F/44/139
Modified and completed in 46:20

Run 1 mile
60 burpees
60 pull-ups (assisted)
{glistening perspiration began}
30 burpees
30 pull-ups (assisted)
{turned to dripping faucets}
15 burpees
15 pull-ups (assisted)
{resulted in sweat-drenched t-shirt}

Comment #98 - Posted by: DRE at June 13, 2013 1:31 PM

Probably one of the longest times.

M/32/6'2/234

Rx
59:20

Comment #99 - Posted by: Ob81 at June 13, 2013 1:31 PM

40'54"
Pull up bar was low, lost time between burpee and pull Up.

Comment #100 - Posted by: Bruno N. at June 13, 2013 1:38 PM

for got to post my time

30:10
Changed it up a bit didn't have a med ball
With 24lb weighted vest
Run 1 mile
25 pull-ups
25 burpee pull-ups
Run 800m
20 pull-ups
20 burpee pull-ups
Run 400m
15 pull-ups
15 burpee pull-ups

M/33/195/5'11"

Comment #101 - Posted by: nick at June 13, 2013 1:40 PM

As Rx'd 26:10. And here I was thinking that I could motor through a mile. Rest easy
M/24/6'3/185

Comment #102 - Posted by: Wasy at June 13, 2013 1:42 PM

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

M/44/185

As rx'd:

38:12

More better faster

Comment #103 - Posted by: Marty at June 13, 2013 1:47 PM

I have to stop reading these comments....you guys doing this as rx'd are animals! I can't do 60 pull-ups in a day so I just did burpees.

Comment #104 - Posted by: Darin at June 13, 2013 1:50 PM

Rx'd

38:53

Comment #105 - Posted by: Alex M/22/6'0"/181 at June 13, 2013 1:53 PM

3 rounds
500 Meter Row
20 Burpees
15 PullUps
16:37
Then
50 Weighted Sits
Then
8:00 X trainer

Comment #106 - Posted by: dyagg at June 13, 2013 2:10 PM

Rx'd 31:25
Great wod, first Hero wod i felt i could accomplish in the style it is ment to be.
M/38/165

Comment #107 - Posted by: Mike C at June 13, 2013 2:14 PM

m/43/5'8"/180

Rx'd
pull up bar 10' above reach

51:46

Awesome
Thank you for your service Gallant-

Comment #108 - Posted by: Mike Andridge at June 13, 2013 2:28 PM

Nice this work!!!
34 minutes, i´m just beginner!

Comment #109 - Posted by: Iuli Silveira at June 13, 2013 2:29 PM

10" above reach--not 10'

Comment #110 - Posted by: Mike Andridge at June 13, 2013 2:29 PM

Runs without the med ball - tried to run with 2 10# MB's but couldn't operate the treadmill.

30:32

Comment #111 - Posted by: teixinma (44/5'7"/150) at June 13, 2013 2:45 PM

Did not do runs with medicine ball, because they didn't let me at my gym (did on the treadmill).

Otherwise, rx'ed.

39:30

Comment #112 - Posted by: Jeff at June 13, 2013 2:47 PM

F 50
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

43:29
Mod med ball to 12 (all they have in the gym)
Did Burpees then jumping pull ups

Comment #113 - Posted by: Anne at June 13, 2013 2:54 PM

M/50/5'5"/145

31:39 Rx'd

Comment #114 - Posted by: Kona Cole at June 13, 2013 3:01 PM

M/27/5'8/160

37:08 as rx'd

Comment #115 - Posted by: nelsmich at June 13, 2013 3:10 PM

400m for all three runs w/22# med ball
26:42
RIP Sir

Comment #116 - Posted by: jack m/31/5'11/165 at June 13, 2013 3:20 PM

M/35/5'9"/180
1 mile run with16 lb med ball
60 burpee pull ups
800 m run 16 lb med ball
30 burpee pull ups
400 m run 16 lb med ball
15 burpee pull ups

50:14 heaviest med ball we have is 16 lb
Great hero WOD. Rip Gallant. Semper fi.

Comment #117 - Posted by: Brian P at June 13, 2013 3:21 PM

M/27/185
Rxd 27:27

Comment #118 - Posted by: Marc at June 13, 2013 3:21 PM

I learned about crossfit while deployed to Afghanistan when I was purchasing supplements online and saw an article about Rich Froning. I was amazed at the things he was able to do, and I watched more crossfit games videos and realized lots of people are doing this crazy workout. I was unable to fully embrace it while deployed due to lack of equipment, but I would do a workout or two every week along with my normal weightlifting. It was extremely humbling to realizes I couldn't do these workouts as Rx'd, even scaled to female weight standards. I invested into a crossfit gym in my garage now, and after 3 months now of doing it I will never go back! Thanks go out to everyone who makes this crossfit community what it is, and major respect to Gallant for his sacrifice!

30/M/165# Total time as Rx'd 38:43

Comment #119 - Posted by: Jason Rodriguez at June 13, 2013 3:38 PM

32:51 as Rx'd
RIP

Comment #120 - Posted by: Jetté 43/M/5'11"/175 at June 13, 2013 3:45 PM

M/29/187
Used Medicine ball 13lb instead of 20lb

~35 minutes

Comment #121 - Posted by: hhafez at June 13, 2013 3:46 PM

43:10...
M/37/168
can anyone tell me what Rx'd means

Comment #122 - Posted by: Anger Ranger at June 13, 2013 3:48 PM

finished day 4, 40:50 rx 20 lb dummbell instead of ball.

TRUST

Today, while enduring this
WOD I had lots of vision. I often feel that God gives me vision during workouts because my mind stops thinking and gives God room to speak into it. So anyways the vision would include a pretty big decision. Professional counsel would advise you to never make a big decision during depression and recommends not making one until 6 months after reaching a healthy place. So I will sit on this vision and trust that God will bring it to fruition in time or not.

It was an honor to finish this workout in honor Taylor Gallant

Comment #123 - Posted by: Rob Hole M/45/5'10"/180 at June 13, 2013 3:52 PM

RX'd 32:50

Comment #124 - Posted by: Kyle at June 13, 2013 3:57 PM

@115 Anger Ranger as prescribed, just as the workout is posted

Comment #125 - Posted by: R.I.P. Milton Friedman at June 13, 2013 3:58 PM

R.I.P. Brother. Honored to do this workout.
46:15 as Rx'd (prescribed)

Comment #126 - Posted by: GA at June 13, 2013 4:14 PM

Totally insane WOD. I had to scale it down.

4 Laps, 35lbs Dumbbell

20 Burpee Pull Ups

2 Laps, 35lbs

15 Burpee Pull Ups

1 Lap, 35lbs

10 Burpee Pull Ups

Disappointing time of 34.28..

Comment #127 - Posted by: Aaron at June 13, 2013 4:15 PM

RIP Gallant. Thank you for your service and thank you for such an awesome WOD.

Comment #128 - Posted by: Daniel Liley at June 13, 2013 4:16 PM

Good Grief!!!
37:05 scaled to 20, 15, and 10 burpees and 20, 15, and 10 pound medicine balls.
Lowcountry heat and 100% humidity about killed me..

M46/185/68

Comment #129 - Posted by: Greg Cunningham at June 13, 2013 4:24 PM

Comment #116 Good job Rob! Still keeping you in my prayers..

Comment #130 - Posted by: Greg Cunningham at June 13, 2013 4:26 PM

As RX'd, though with a 20-lb rock instead of the medicine ball.

52:46

Comment #131 - Posted by: MDK at June 13, 2013 4:42 PM

Did the 1 mile with 20 lb medicine ball then tapped out. I need to get in shape..

Comment #132 - Posted by: Sage at June 13, 2013 4:45 PM

Modified/Scaled for my CoCr & Polymer Knee
For time:
400m with a 20 pound medicine ball
30 Burpee pull-ups
400m with a 20 pound medicine ball
15 Burpee pull-ups
400m with a 20 pound medicine ball
8 Burpee pull-ups
14:17
Être prêt
M/55/6’/210
Fair Winds and Following Seas, Brother In Arms
Hooyah

Comment #133 - Posted by: Pete In Sun City at June 13, 2013 4:49 PM

47/ 5'10" /290lbs
Better than I expected. Scaled pull-ups burpees to separate exercise. Ran 2 miles in neighborhood all together, by mistake which makes the scale a little more tolerable.

TIME 35:06
RIP Gallant thank you from my family. RESPECT

Comment #134 - Posted by: JP at June 13, 2013 4:50 PM

30:21 rx'd. Wow

Comment #135 - Posted by: LMev at June 13, 2013 4:50 PM

32:57 as Rx'd

Rob Hole, I hope that you are getting professional counsel. Be well.

Comment #136 - Posted by: Ted at June 13, 2013 5:07 PM

Man! That was a tough one! And on the hottest and most humid day of the year here in VB too. I found the energy to keep moving by thinking of our fellow Brothers of the Deep who have sacrificed for all of us. Hooyah Taylor Gallant!

Comment #137 - Posted by: JC Reicor at June 13, 2013 5:08 PM

30:21 rx'd. Wow

Comment #138 - Posted by: LMev at June 13, 2013 5:08 PM

2013-06-13: Sub: 10 rnds: 400m run/10 burpees while wearing 20 # vest. 32 mins.

Comment #139 - Posted by: gs at June 13, 2013 5:12 PM

46 grueling minutes as RX'd. I was really hatin' that MB toward the end...

Comment #140 - Posted by: CJ Reicor at June 13, 2013 5:12 PM

Nice work Rob! Keep posting.

Comment #141 - Posted by: Mike Andridge at June 13, 2013 5:18 PM

26:56 rx

Comment #142 - Posted by: Agustin Depasquali at June 13, 2013 5:24 PM

RIP soldier. Thank you
34:00 Rx

Comment #143 - Posted by: Newmann at June 13, 2013 5:30 PM

Praus2018

Sub 33# f/ 20#

67 min 33 sec

Comment #144 - Posted by: Praus at June 13, 2013 5:47 PM

38:36. RIP Sailor and God bless your family.

Comment #145 - Posted by: Rowan M/48/5'5"/150 at June 13, 2013 5:53 PM

29:23 as Rx'd

Comment #146 - Posted by: Nick M/29/6'2"/168 at June 13, 2013 5:56 PM

34 minutes without 20 lb ball

Comment #147 - Posted by: James/M/46/6'/220lbs at June 13, 2013 5:58 PM

M/6'2/190/40
Scaled to Pack: 1 mile 14 lb ball
40 BPU on soccer net
800 m
20 BPU
400 m
10 BPU
-------
32:17
Wow, Thanks for the motivation Gallant

Comment #148 - Posted by: mhamiltoe at June 13, 2013 6:01 PM

asked for advice and received no responses. thanks for your support community! 43:17 pack scaling.

Comment #149 - Posted by: jmu alum at June 13, 2013 6:04 PM

Fair winds and following seas on your journey, warrior!

Comment #150 - Posted by: Apolloswabbie 72" 202# 49 at June 13, 2013 6:18 PM

20 lb. medball had to switch shoulders a few times because my lower back was getting sore on load carrying side.

M/21/6'/214

rx'd 34:26 That was excruciating!

Comment #151 - Posted by: R.I.P. Milton Friedman at June 13, 2013 6:19 PM

As rx'd 32:34. RIP Sir. That was a fitting hero WOD - tough.

Comment #152 - Posted by: Kurt M/39/185 at June 13, 2013 6:34 PM

RIP Gallant
40:31 rx'd

Comment #153 - Posted by: Erick M/37/220/6'2" at June 13, 2013 6:37 PM

39:24
No med ball. Ran with 15# dumbbell.

F/42/127/5'9"

Comment #154 - Posted by: Trina at June 13, 2013 6:38 PM

We had to duct tape two 5# plates to a 10# medicine ball to make weight. Killer workout. Thank you for your service soldier!

33:58 @RX

Comment #155 - Posted by: Taco at June 13, 2013 7:02 PM

RIP Gallant
40:31 rx'd

Comment #156 - Posted by: Erick M/37/220/6'2" at June 13, 2013 7:42 PM

Got through 2 loops (1.5 miles and 90 burpees pull-ups) before hitting a hard stop

34 mintues

RIP

Comment #157 - Posted by: ScooteR at June 13, 2013 7:58 PM

Did this at my kid's hockey practice out back. Found a car tire, which seemed heavy enough and oddly shaped enough to count as my med ball. Second WOD since watching "Killing the Fat Man". Damn near killed me... Had to adjust distance and burpee number. Gallant would sadly shake his head at my impoverished fitness level! I'll dothis again next year and do him proud!!

Comment #158 - Posted by: Amal wootton at June 13, 2013 8:02 PM

"Gallant"

Subbed tuck jumps for run with medicine ball

For time:
300 tuck-jumps
60 Burpee pull-ups
150 tuck-jumps
30 Burpee pull-ups
75 tuck-jumps
15 Burpee pull-ups

24:37

Comment #159 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 13, 2013 8:10 PM

1 mile run
60 sprawls medicine ball slams, 30lb ball
half mile
30 sprawl medicine ball slams
400m
15 sprawl medicine ball slams
200m run
9 sprawl medicine ball slams
39:35
42/m/200/71"

Comment #160 - Posted by: fat ol irishman at June 13, 2013 8:26 PM

1 mile run
60 sprawls medicine ball slams, 30lb ball
half mile
30 sprawl medicine ball slams
400m
15 sprawl medicine ball slams
200m run
9 sprawl medicine ball slams
39:35
42/m/200/71"

Comment #161 - Posted by: fat ol irishman at June 13, 2013 8:26 PM

1 mile run
60 sprawls medicine ball slams, 30lb ball
half mile
30 sprawl medicine ball slams
400m
15 sprawl medicine ball slams
200m run
9 sprawl medicine ball slams
39:35
42/m/200/71"

Comment #162 - Posted by: fat ol irishman at June 13, 2013 8:27 PM

Modified - no ball for runs and no pull-ups at top of burpees
23:23

Comment #163 - Posted by: phill 37°21'41"N 118°23'43"W at June 13, 2013 8:45 PM

No med ball, used 27 lb rock. No pullup bar, used rings. 43:51.

Comment #164 - Posted by: J.Wood at June 13, 2013 8:55 PM

39:31 rx'd.

Really tough with the medicine ball. Not because of the weight, but because there is no easy way to carry that thing. Super WOD. My wife thought I was going to pass out several times.

Comment #165 - Posted by: G at June 13, 2013 9:24 PM

36:13 as Rx'd

Comment #166 - Posted by: Yockey at June 13, 2013 9:45 PM

32:06

That was tough. 15Ib med ball was shocked how much the ball added to the run.

Comment #167 - Posted by: R at June 13, 2013 9:49 PM

37:32
used rings for the BPUs and 25# KB for the run, estimated the distance, great WOD!

Comment #168 - Posted by: M/36/175/5'11" at June 13, 2013 9:59 PM

First time I did a Heroes workout and I felt I was pretty slow.. 33:90 - seems to be okay, then I'm looking around here, but I made it all up during the running. Last 20 Burpee-Pullups in the first round took like forever.

Comment #169 - Posted by: Thas at June 13, 2013 11:59 PM

30:50

Comment #170 - Posted by: ART/M/44/5'5"/150 at June 14, 2013 2:25 AM

dont have medicine ball, i did this wod with 10 kg dumbell.. 36:12 it was funny :))

Comment #171 - Posted by: adnan özcan at June 14, 2013 2:31 AM

51:10 RX

Comment #172 - Posted by: DrJones at June 14, 2013 2:37 AM

Since summer of 2010 it was my honor to have trained some of these Sailors at the EOD DET at Ft. Pickett.

I'm very sorry to see this.

Fair Winds and Following Seas Brother,

Mike "Rocky" Pietragallo

Comment #173 - Posted by: CrossFit Pittsburgh at June 14, 2013 2:58 AM

M/42/5'11/225
Scaled:
Run 1 mi with a 12# MB
30 Burpee pull-ups
Run 800m with a 12# MB
20 Burpee pull-ups
Run 400m with a 12# MB
10 Burpee pull-ups

38:22

Comment #174 - Posted by: MannyF at June 14, 2013 3:03 AM

31:01. That was rough. Treadmill w/med ball attracts MWR workers!

Comment #175 - Posted by: XMan at June 14, 2013 4:30 AM

Our first hero WOD!

Me: 54:30 (subbed 16# MB)
Partner: 1:05:08 (subbed 8# MB, 100# offset assisted pullup)

Comment #176 - Posted by: rekite at June 14, 2013 5:15 AM

M/51/5'6''/170
Took it to the park with a 20lb vest
49:38

Comment #177 - Posted by: Bryant at June 14, 2013 7:31 AM

42'

10kg DB subbed for 20lb med ball.
How do you run with a med ball or dumbell without smacking your nuts the whole time? Bending your arms a bit? That just tired my biceps...
This one was brutal!

Comment #178 - Posted by: ZenP m/30/165/69" at June 14, 2013 7:40 AM

m/41/5'11"/165

34:18 Rx

retired army 1SG
clarksville TN

Comment #179 - Posted by: mark nash at June 14, 2013 9:15 AM

By the end of 2015, the growth rate will likely slow to about 7 percent, which will actually benefit China, the economist added. air max ltd shoes http://airmaxltdshoes.tumblr.com/

Comment #180 - Posted by: air max ltd shoes at June 14, 2013 9:31 AM

HOLY CRAP

i knew there was a reason i just stared at this wod for 5 min when it was posted.

47:53

rx'd, (pullup bar 8" above reach) LOTS of rest on burpee pu's and lots of walking on runs.

sadly, my avg time for a mile on a 5k is 10 min. 1mile with 20lb med ball was 11 min. guess it's good to know i can put on 20lb and only lose a minute on my mile, :(

Comment #181 - Posted by: mtvet at June 14, 2013 10:00 AM

41:08

Comment #182 - Posted by: myles456 at June 14, 2013 10:12 AM

Loved it!
My thoughts are with Officer Galant's family.

F/31/128
27:39 (10lb DB, standard burpees)

Comment #183 - Posted by: Chrissy at June 14, 2013 10:22 AM

@ZenP, I had to carry the med ball on my shoulders, alternating shoulders what seemed like every 50 yards. After that I would hold it in front of me similar to wall ball catch position.

Brutal. It was also 104 degrees when I did it.

Comment #184 - Posted by: Gavin at June 14, 2013 10:36 AM

@new@crossfit "as prescribed" so no subsitutes!

Comment #185 - Posted by: dave at June 14, 2013 10:54 AM

M/39/5"11/180 33:30 with a 25 pound medicine ball. Other than that as Rx'd
Rest In Peace Hero.

Comment #186 - Posted by: CB at June 14, 2013 11:31 AM

As rx'd, 38:25.

Runs were not too bad - tho uncomfortable running with the med ball. Tough on the shoulders, and I did a lot of shifting the ball around. I did have a few moments of weakness, where I stopped running briefly. Pace was ~10 min/mile. My last two Hero workouts were both 40 minutes or more, and I really wanted to keep today under 40. After the 60 burpee pull-ups, I was at 20 min, and I wasn't sure I would make it - but the pace was sustainable. Burpee pull-ups were rough. That first set of 60 seemed to go on and on. Thank goodness today was a little cooler.

Happy Flag Day and Hero Friday!

Comment #187 - Posted by: Mel/40m/5'10"/180 at June 14, 2013 11:39 AM

35:51
mostly on dirt roads with homemade basketball a little over 20#

respect to those who used a hard object as this must've been a shoulder killer


Haven't seen it discussed yet, but it's ok to use momentum from the jump into the PU right? No need to dead hang it first?

Comment #188 - Posted by: Windlord at June 14, 2013 11:46 AM

M/47/183lbs/6'0"

38:40

Comment #189 - Posted by: DLW at June 14, 2013 12:10 PM

M/28/190/6'1"

Comment #190 - Posted by: Danny at June 14, 2013 1:16 PM

29:01 Rx

Comment #191 - Posted by: Danny at June 14, 2013 1:17 PM

Scaled to normal runs. Haven't been running much in a long time. Figured better to get back to good form on a mile run than to push it with a ball.

1 Mile Run
60 Burpee Pull Ups
800 M Run
30 Burpee Pull Ups
400 M Run
15 Burpee Pull Ups

38:29

M/31/5'6"/182

Comment #192 - Posted by: McNerney at June 14, 2013 1:31 PM

39:30 with 25 pd basketball filled with sand. Ran outside on extremely hilly terrain . This was one of the mentally toughest wods I have ever done. Thank you for yor service and sacrifice Gallant.

Comment #193 - Posted by: hollyhog at June 14, 2013 2:47 PM

RIP Gallant, honoring you and all of your fallen brothers and sisters. Heck of a WOD 44:55 Rx'd which included a good 5-plus min delay by a photographer from the KC Star who took pictures of my sister and I as we began the first mile!!!

Comment #194 - Posted by: drj311 at June 14, 2013 3:41 PM

I have about .15 miles into the 800 M when I noticed I was not timing...from that point on, to the finish was 11:01. I was really bummed about this. I had a great pace going.
-Ran on treadmill with a 20lb DB. There was not any comfortable way to carry that thing.
-All rounds at 9 on treadmill.

Comment #195 - Posted by: MAGNUS 27/5'8"/160 at June 14, 2013 9:31 PM

43/m/185
As rx'd

26:53

Comment #196 - Posted by: JackM at June 14, 2013 11:33 PM

29.30 as RX'd

RIP Hero

Dorset, UK

Comment #197 - Posted by: ChrisN at June 14, 2013 11:39 PM

35:52 I also wore a 20lb weighted vest.

Comment #198 - Posted by: Pete Jons at June 15, 2013 4:10 AM

M/42/192
39:35 rx'ed
Semper Fi

Comment #199 - Posted by: Rshert at June 15, 2013 5:14 AM

33:58

Comment #200 - Posted by: KLS at June 15, 2013 6:12 AM

My sincerest thanks to Gallant and his family for his ultimate sacrifice. RIP
First ever WOD
35:00 scaled 8# medicine ball, regular burpees 40/25/15
F/52/5"2"/125

Comment #201 - Posted by: suzyqwood at June 15, 2013 6:33 AM


51:00

Scaled
Mile 10KG bag
30pull ups
800m 10KG bag
15pull ups
400m 10KG bag
8pull ups

Comment #202 - Posted by: Swinton at June 15, 2013 7:39 AM

38:05 as rx'd plus extra distance up and down the stairs and in and out of the building.

RIP.

Comment #203 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at June 15, 2013 7:43 AM

37:31 with a 12 kg kettle bell and a soccer post for pullups. What better way to celebrate the Army's 278th birthday and flag day. Thank you, Petty Officer Second Class Gallant.

Comment #204 - Posted by: Chris Thurstone at June 15, 2013 7:47 AM

Did this today!( just 2 girls at the gym) Alternating between 12lb and 18lb med. ball. No substitute for the burpee pull ups. And a compliment for the hardwork. Painful but worth it. Time: 40 min. Max

Comment #205 - Posted by: Stephanie at June 15, 2013 8:18 AM

Did this today!( just 2 girls at the gym) Alternating between 12lb and 18lb med. ball. No substitute for the burpee pull ups. And a compliment for the hardwork. Painful but worth it. Time: 40 min. Max

Comment #206 - Posted by: Stephanie at June 15, 2013 8:20 AM

35:55
Subbed bar-facing burpees for burpee pull ups.

The 20# ball is big and real hard to carry...a great core workout.

Comment #207 - Posted by: Jim R. M/50/5'8"/160 at June 15, 2013 9:26 AM

30:30, subbed a 10kg plate for the med ball. Good WOD.

Comment #208 - Posted by: Stephen at June 15, 2013 10:31 AM

42:06

Comment #209 - Posted by: Andrew at June 15, 2013 12:35 PM

RIP Taylor Gallant
As rx'd
33:10

Comment #210 - Posted by: sebastian 44/178/6'2" at June 15, 2013 1:25 PM

M/37/170
As rx'd except have to do burpee box jump pullups. 20 inch box.
37:37.
Great wod. RIP.

Comment #211 - Posted by: Rab Paterson at June 15, 2013 3:03 PM

36:05

Comment #212 - Posted by: Marty/33/164/5'7" at June 15, 2013 7:09 PM

M/20/190
Subbed a 25 lbs plate for the 20 lbs med ball, otherwise as rx'd.

30:10 (Did everything unbroken. Pacing is the name of the game)

Comment #213 - Posted by: Rob Wild at June 15, 2013 7:28 PM

Started this one a little too early in the day. Ran the mile and a few burpees in the garage before I decided it was way too hot and I should wait a few hours..

Around 6 pm, started again from the beginning. Used a 12lb ball. Easily one of the hardest, if not THE hardest workout. 43:40.

Comment #214 - Posted by: abh f/27/5'5/130 at June 16, 2013 5:57 PM

M 41/168/5'6

Subbed 20# ball, for 22L water jug (44lbs?). Nice day, did at the park. Laid a towel down for bur pies and used the monkey bars for pull ups. 32:28.

Comment #215 - Posted by: Mark Harris at June 16, 2013 9:02 PM

RIP Hero!!

First crossfit workout ever... 36:32

But had to use 10lb med ball and hop into the pull up part :(

F/27/5'4/125

Comment #216 - Posted by: Michele Asgari at June 17, 2013 6:23 AM

17.38 - half Gallant

Comment #217 - Posted by: JonNYC xfit since 6/08 44/M/175/5'11" at June 17, 2013 6:32 AM

M/41/163
29:19
much pain
RIP and thanks Taylor Gallant

Comment #218 - Posted by: Matt at June 18, 2013 12:56 AM

1:05:00h

Comment #219 - Posted by: geshat, M/33/175cm/88kg at June 18, 2013 6:52 AM

38/m/175
Rx 38:12

Comment #220 - Posted by: ffkwill at June 18, 2013 11:31 AM

Great workout. Awesome Hero
28.20 no ball so subbed for two 10# plates
it hurt so good

Comment #221 - Posted by: Jesse at June 18, 2013 6:10 PM

Rx'd 32:33. RIP

Comment #222 - Posted by: Shep9 at June 19, 2013 11:08 AM

Rx'd 36:47. RIP thanks for your service.

Comment #223 - Posted by: Andrew Grant at June 19, 2013 4:02 PM

42:43 for mod WOD: ran .7 mi ea rd, 30,20,10 burp pulls. got applause from folks on street on first round.

Comment #224 - Posted by: kevin o at June 19, 2013 4:50 PM

30.50 rx

Comment #225 - Posted by: Dylan Tate at June 20, 2013 3:19 AM

28:41 Rx'd

* Runs felt horrible but not too slow (mile~8:30, 800~?, 400~2:00)
* Burpee pull-ups were slow but unbroken

Comment #226 - Posted by: MarcusG 5'9" 165 32yo at June 20, 2013 5:47 AM

scaled
5 rounds of:
15 Wall balls
10 Burpees
then
460 m run with the medicine ball

Jas 11:08 (6) 3 rounds
Alex 10:10 (20)
Jesse 9:31 (14)
Aly 10:43 (10)
Marianne 12:10 (10)
Amanda 13:25 (10)
Megan K 13:06 (10)
Lil Kim 12:25 (10)
Erin K 14:06 (14)
Katie K 14:25 (6)
Alison 14:01 (10)^
----------
10 AM Crew 4 rounds
Erika 9:26 (6)
Claire 10:09 (6)
Ray 14:53 (14)
Frankie 13:57 (10)
-------------
Jake 4:55
Abby 5:06
Elle 5:37
Hanna 5:32
--------------
Emma 15:28 (20)
Jason 10:36 (20)
Jackie B. 11:03 (10)
Ricky 11:30 (14)
Jay 11:06 (20)
Connor 11:50 (14)
Dave 11:53 (20)
Katie 13:05 (10)
Pudge 13:09 (10)
Potter 14:43 (10)
Aaron 15:23 (10)
Jacob ? (20)^
Joe 10:34 (14)
Abbie 11:15 (6)
Mrs. Pip 12:13 (10)
Sandi 13:55 (10)
Jack 13:17 (20)
Mama V 13:31 (10)
Mr. Wonsil 14:27 (14)
Mrs. Carey 13:27 (10)
Jamie 12:33 (10)
Shannon 10:09 (14)
Meghan 11:35 (14)
Ryan S 10:26
Mr. Carey 13:32 (14)
Chris 8:25 (20)
Ryan 9:02 (20)^

Comment #227 - Posted by: Champions Club at June 20, 2013 10:07 AM

48'11"

Comment #228 - Posted by: RAD at June 20, 2013 5:24 PM

As Rx 35:31

RIP Brother.

M/168#/6'/39 yrs

Comment #229 - Posted by: britishfireman1 at June 21, 2013 8:43 AM

33:35

Comment #230 - Posted by: savetheh at June 21, 2013 3:40 PM

13.06.2013 1000м-800м-200 прыжков на скакалке. Беговая дорожка с блином 10 кг. Время: 34:44

Comment #231 - Posted by: Sempay at June 21, 2013 8:50 PM

m/39/5'9/'190(weight is terrible)
39:23
No WU. Just started running. Real slow all around. Switched ball from shoulders on long stretches of bldg & in front of me on short sides. Walked a couple of short stretches on 800's. Burpees real slow. Did sets of 6 w/snaky back.

Comment #232 - Posted by: jrm at June 23, 2013 6:52 PM

29:58. forearms and calves smoked!

Comment #233 - Posted by: Nate at June 24, 2013 8:02 AM

25:54 Rx'd

Comment #234 - Posted by: osprey122 at June 24, 2013 9:00 PM

Did a make-up on this one today.

m/34/5'11"/182

As rx'd

40:25

Comment #235 - Posted by: m t cowboyd at June 25, 2013 11:33 AM

33:31, as rx'd. Rest in peace.

Comment #236 - Posted by: Dan S. at June 26, 2013 11:22 AM

RIP my EOD Brother - Fair Winds and Following Seas.

Comment #237 - Posted by: Don Clarkson at June 27, 2013 10:31 AM

Brutal workout. First mile and 60 burpees pull-ups were not fun.

30:55 RX'd

Comment #238 - Posted by: Jason H. M/23/5'8"/149lbs at June 28, 2013 6:10 AM

37:40, but 1 mile, 2/3 mile and 1/3 mile run (my block is 1/3 of a mile....)

m/45/5'7"/164

Comment #239 - Posted by: rlhamel at June 28, 2013 3:25 PM

45/m/176cm/74kg

As rx'd

35:05

Had to walk up and down the stairs from the pull-up bar in the basement to the start of the run.

Maintained a steady pace, rd. 1 in 19:30, rd. 2 in 10:50, rd. 3 in 4:45

Comment #240 - Posted by: Memuc at June 30, 2013 1:31 AM

Moved this around. 8 rounds 50 box jumps 15 burp eyes and 15 inverted rows. Sweat ity. 36 min....should be rough equivalent.

Comment #241 - Posted by: JP, M.A.69,5/190/50 t at July 2, 2013 7:27 PM

M/24/5'11"/166lbs

Subbed Burpee pull-ups to Basketball Burpee pull-ups.

Run 8min-4min-2min

42:05

Comment #242 - Posted by: Antonio at July 11, 2013 11:28 AM

M/31/5'9"/165

29:30

30lb ammo can filled with rocks. Lol

What a smoker!

Comment #243 - Posted by: Jacob Brown at July 14, 2013 9:51 AM

RIP Sir

runs on treadmill without ball

53:09

m/42/5'8/240

Comment #244 - Posted by: phat boi at July 18, 2013 1:29 PM

RIP

"Gallant"

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

38:32 Rx'd with 24" jump to pull-up bar

Comment #245 - Posted by: vic* at July 18, 2013 11:54 PM

32:54 rx

Comment #246 - Posted by: fathertyme 35/m/6'/175# at July 24, 2013 6:45 PM

38:00 12#

Comment #247 - Posted by: Rod at October 16, 2013 6:28 PM

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Comment #248 - Posted by: pas cher air jordan at November 14, 2013 4:03 PM

41:40 pull up bar is just above head height on uneven ground so subbed burpees and pull ups.

Comment #249 - Posted by: zenoperegrinus at February 28, 2014 5:21 AM

also partitioned the burpees and pull ups into 15s

Comment #250 - Posted by: zenoperegrinus at February 28, 2014 5:24 AM

CFWUx1
34:23

Comment #251 - Posted by: Doug at April 23, 2014 4:47 PM
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