August 20, 2013

Tuesday 130820

"Falkel"

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

Hero_ChrisFalkel_th.jpg

Enlarge image

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Posted by Pukie at August 20, 2013 5:00 PM
Comments

Can't wait to do this tomorrow for Junior and ODA 316.

Comment #1 - Posted by: Tim bishop at August 19, 2013 5:11 PM

any suggestions for subbing rope climbs? I do not have a rope or the height at my gym.

Comment #2 - Posted by: matt at August 19, 2013 5:39 PM

CrossFit FAQ 3.1. What's the best substitute for rope climbing? "Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls."

Be forewarned, towel pull ups aren't easy.

Comment #3 - Posted by: Glorybelle (F/44/5'5/134) at August 19, 2013 5:45 PM

You and me both Timmy.

Comment #4 - Posted by: Mir at August 19, 2013 5:52 PM

bodyweight rope pulls? (alternate sides)

Comment #5 - Posted by: Peter Faletto at August 19, 2013 6:03 PM

RIP Brother

Comment #6 - Posted by: Don Clarkson at August 19, 2013 6:42 PM

Did a nice workout today body weight bench press(195) 10 reps hang clean 135 10 reps dead lift 225 10 reps repeat 9 reps 8 reps and so on till 1 rep for time.tomorrow will be good dedicated to a brother in arms!! Also in the army... Think of you during the workout

Comment #7 - Posted by: RR at August 19, 2013 6:54 PM

RIP Chrissy; spent some great time with your dad and the rest of the nsca gang in DC a few years back and came to visit you at Arlington.

Molon Labe.

Comment #8 - Posted by: ted c at August 19, 2013 7:02 PM

Great looking workout!
@matt, pull-up your toes is a sub I like to use for rope climbs.
You'll do 1 pull-up, 1 toes to bar 3 times for every 1 rope climb. So instead of 1 rope climb, you'll do 3 pull-up your toes. Enjoy!

Comment #9 - Posted by: Off2 at August 19, 2013 7:18 PM

A Falkel WO... I was in 1st BN with him briefly. Actually He came to 1/3 SFG right before I ETS'd. He was one of the earliest to come straight in as an 18X if I remember right. Seemed like a good dude, a shame he wasn't in the unit for very long. RIP man. De Oppresso Liber!

Comment #10 - Posted by: Bob at August 19, 2013 7:36 PM

Great WOD, lets do it everyone

Comment #11 - Posted by: Dave W at August 19, 2013 7:38 PM

RIP to a brother in arms
M/27/5'9"/185
10 rounds plus 4 hand stand push-ups
subbed towel pull-ups for rope climb

Comment #12 - Posted by: Blake at August 19, 2013 7:46 PM

Sub rope climbs with towel see saws on a pull-up bar. Throw the towel over then see saw it back and forth each pul equals one foot. Enjoy.

Comment #13 - Posted by: Shawn at August 19, 2013 9:04 PM

I like the towel see saw idea. Thanks

Comment #14 - Posted by: Matt at August 19, 2013 9:17 PM

M/24/80kgs
Getting back into my training again and this one was great but got me.
7 rounds + 8hspu & 7 box jumps

Comment #15 - Posted by: Denee at August 19, 2013 9:34 PM

Any ideas on how many 24" box jumps to do as a sub for 30" box jumps?

Comment #16 - Posted by: Jim R. 50/5'8"/160 at August 19, 2013 10:11 PM

15 rounds + 3 HSPU
(subbed rope climb with 15 towel pull-ups)

RIP SSG Chris Falkel

Comment #17 - Posted by: gb 46/m/71"/185# at August 20, 2013 3:09 AM

13 rounds of:
8 hspu/8 box jumps/8 toes to bar...

Comment #18 - Posted by: Tomas Richter aus Germania at August 20, 2013 3:27 AM

I don't have a rope or height at my gym either - try towel pull ups (hang a towel off of a pull up bar and hold each end) whilst it isn't the same it is a lot more taxing than normal pull-ups and works the grip a lot harder.

Comment #19 - Posted by: Mark Stringer at August 20, 2013 3:31 AM

M/41/5'11"/204

AMRAP in 20 min of:
8 hand-release pushups.
8 box jumps, 24" box.
2 beginner rope climbs.

13 rounds + 10 reps.

RIP, SSG Falke.

Comment #20 - Posted by: Jose-Luis Morales at August 20, 2013 3:37 AM

First day of cross fit only got 10, damn my ass is out of shape lol.

Comment #21 - Posted by: Jnort at August 20, 2013 3:41 AM

Had to sub a bit for this one...

95 lb. shoulder press x 8
Squat x 15
Parallel Grip Pull Up x 8

8 unbroken sets
+ 6 shoulder presses

Comment #22 - Posted by: EricS M/33/5'10/175 at August 20, 2013 4:30 AM

Got 10 sets. Subed shoulder ours for the rope and added 25 pullups after the workout.

Comment #23 - Posted by: Brian at August 20, 2013 4:41 AM

F/43/5'6"/140

20 min AMRAP
band-assist HSPU for first 3 rounds, then elevated push-ups w/ feet on 24" box
24" box jumps
12' rope climb

7 rounds + 3 box jumps

Comment #24 - Posted by: mom to five at August 20, 2013 4:58 AM

2 man circuit

M/27/5'9"/160
M/25/5'7"/150

8 hspu's
8 30" bj's
Sub seesaw pull-ups for rope climb

20 Rounds
24:45

Comment #25 - Posted by: Jmoore at August 20, 2013 5:00 AM

Love how you're honoring these heroes. Sad, but well worth every pixel! Feeling lucky to have my Army Veteran Dad here helping me w/chemo. He was stationed @Ft. Bragg many yrs ago.

Did my first CrossFit exercise yesterday on chemo & oxygen. Aimed for 1 burpee, did 2! #elated

Comment #26 - Posted by: Katey at August 20, 2013 5:03 AM

8 rds plus 2 hspu. Rxed.


Oohrah

Comment #27 - Posted by: Bob M/42/192/6' at August 20, 2013 5:03 AM

AMRAP in 25 min of:
8 HSPUs, kipping to 1 Abmat
8 box jumps, 24" box
15 Towel pull-ups

11 rounds

Comment #28 - Posted by: Joe Northside m/34/70"/195 at August 20, 2013 5:05 AM

Jim R - you might try going by total height jumped:
8 x 30" box = 240 total inches
10 x 24" box = 240 total inches
Although that might not reflect the full effort required, like subbing singles for double-unders

Comment #29 - Posted by: Joe Northside m/34/70"/195 at August 20, 2013 5:06 AM

4 hspu's
15 Towel pull ups
8 Box jumps

6 1/2 rds

Comment #30 - Posted by: Bert 25/1,90/90kg at August 20, 2013 5:08 AM

12 rounds & 1 hspu subbed 8 towel pull-ups

Comment #31 - Posted by: Tyler Scott at August 20, 2013 5:26 AM

11 rounds - hard to get the HSPU's correct at the end...

//2 dedicated swedes

Comment #32 - Posted by: Fjelk at August 20, 2013 5:29 AM

A rope climb shy of 10 rounds, rxed.

Comment #33 - Posted by: Dave W 29/m/178/5'7 at August 20, 2013 5:36 AM

AMRAP 25 min:
8 wall-facing HSPU
8 Box Jumps, 24"
5 squats
5 knees to elbows
5 pull ups

10 rounds even

Prayers to the Falkel's for their pain and Chris's sacrifice for our country.

Comment #34 - Posted by: Jim R. 50/5'8"/160 at August 20, 2013 6:14 AM

Joe N., that would be better than just a 1:1 ratio, though I suspect it is similar to differing amount of work between singles and doubles. Perhaps a 1.5:1 rep ratio next time. But for today, given the rx rep totals and how they related to Chris, I opted to stay w/ 8.

Nice job w/ 11 rounds and that many towel pull ups.

Comment #35 - Posted by: Jim R. 50/5'8"/160 at August 20, 2013 6:19 AM

F/51/5'6/120
Amrap 25 min
8 Kipping hspu
8 box jumps
3 beginner rope climb / 15 knees to elbows
8 rounds
Pull ups still at 12/9/7/7/7
Exhausted after being out of town all weekend moving my son into his house. I'm as happy as I can be with 8 rounds.
@Joe Northside congrats on the great progress

Comment #36 - Posted by: D.S. at August 20, 2013 6:25 AM

40" box, 20-ish ft rope @ 8 rnds
M/33/71/176

RIP Brother
"De Oppresso Liber "

Comment #37 - Posted by: Drew at August 20, 2013 6:30 AM

10rds
Did as RX'd for everything except for hspu, for those i did push ups with feet elevated high. No rope, so did towel pull ups and did 8 for every assent.

Comment #38 - Posted by: BW at August 20, 2013 7:08 AM

Subbed "The Seven"
7 HSPU
7 Thrusters @ 115
7 K2E
7 DL @ 225
7 Burpees
7 KBS
7 Pull-ups
32:05 (had to take a 20 minute break after round 5 to teach my class then finished rd. 5 and 6)

Comment #39 - Posted by: SB at August 20, 2013 7:49 AM

45/m/176cm/73kg

AMRAP 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
5*(1 K2E + 1 pull-up)

11 rounds + 5 HSPUs

Strict HSPUs, broken in 5/3 after round 4 or 5.
Muscular failure on HSPUs is the limiting factor here. If those were stronger it would be more of a breather with less rest between exercises.
Strong plyometric box jumps today, rope climb sub was easy, HSPUs better than expected.

Comment #40 - Posted by: Memuc at August 20, 2013 7:52 AM

Just got a rope and had never successfully climbed it, so rather than tackle this WOD, I subbed something else and added rope climbs for practice.

And made it to the top of the rope for the first time ever. So I'm pretty happy.

Comment #41 - Posted by: Roger in Phx at August 20, 2013 7:59 AM

Not the best set up at my gym to get as many rounds as I would have liked. Considering the set up and this was the first time doing this WOD overall its not bad.

8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent - subbed towel pulls.

6 rounds + 8 HSPU, 8 box jumps and 7 towel pull ups.

M/45/5'6"/142#

Comment #42 - Posted by: Tom G. at August 20, 2013 8:02 AM

Made up "Angie" this morning. Details there..

Comment #43 - Posted by: Playoff Beard at August 20, 2013 8:05 AM

W/Ux3:
10-Pull Ups
10-Ring Dips
10-Squats
2-HSPU
10-Sit Ups

WOD:
16 rds Rx

Comment #44 - Posted by: Ian J (M/31/5'6"/150) at August 20, 2013 8:06 AM

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

8 Rnds total ended with rope climb at buzzer

HSPU broken down after rnd 4 to 5 then 3..

Comment #45 - Posted by: SSmiley at August 20, 2013 8:09 AM

Rx'd

8 rds + 5 HSPU

M/27/5'10"/180

Comment #46 - Posted by: Gettin' there at August 20, 2013 8:34 AM

@ 2.0
All step downs
Hands on 35# bumpers over holes with abmat in between.
16 + 6 HSPU

Comment #47 - Posted by: Jeff & Charity @ CF Snohomish at August 20, 2013 8:36 AM

RIP SSG Falkel

Rx'd 13 rounds + 6 HSPU

HSPU strict & full-ROM; unbroken until round 7 then 5/3.

Comment #48 - Posted by: Bill M. m/48/5'3"/135 at August 20, 2013 8:47 AM

14 rnds . Strict hspu with hands on holes of 35# bumpers with abmat In The middle. @ CFS

Comment #49 - Posted by: Jdisch at August 20, 2013 9:12 AM

16 rounds completos

Comment #50 - Posted by: Agustin Depasquali at August 20, 2013 9:12 AM

2013-08-20: Sub 5reps/8'L-Climb. 15rds@23:42,20rnds@32:46. (1:12-:55)

Comment #51 - Posted by: gs at August 20, 2013 9:27 AM

Rx'd 12 rounds

Comment #52 - Posted by: cory nelson at August 20, 2013 9:34 AM


13 rds

hspus over bars, step ups 22 inch, and towel pullups.

Comment #53 - Posted by: Kevin McClellan at August 20, 2013 9:35 AM

Jim R - I agree, staying with 8 was the right move. Nice work today

D.S. - thanks! Great job getting 8 rounds with 3 beginner rope climbs and 15 KTEs as a sub

Bill M - killing the BW moves, per usual. well done

Comment #54 - Posted by: Joe Northside m/34/70"/195 at August 20, 2013 9:38 AM

M/18/5'4"/135

Comment #55 - Posted by: Wesley at August 20, 2013 9:41 AM

M/18/5'4"/135
13 rounds with 10 seconds left on the clock. Pretty satisfied but could've been better

Comment #56 - Posted by: Wesley W at August 20, 2013 9:44 AM

11 rounds plus 8 container jumps. No rope so subbed 5 pullups and 5 k2es per rope climb.

Comment #57 - Posted by: mlt at August 20, 2013 9:46 AM

Joe Northside -- thanks!

Comment #58 - Posted by: Bill M. m/48/5'3"/135 at August 20, 2013 9:50 AM

RIP Falkel-

AMRAP in 25 min.

8 Deficit HSPU in pike position from box
8 30" box jumps
rope pulls from back to standing position. 2 up and down equaled 1 ascent

8 rounds plus 8 HSPU and 2 box jumps

Comment #59 - Posted by: Mike Andridge/43/5'8"/180 at August 20, 2013 9:52 AM

Scaled/modified to

8 Handstand push-ups, feet on Smith bar
16 double unders
12 foot Rope climb, 2 ascents

13 rounds + 8 hspu

Done in honor of SSGT Falkel. RIP. All my best to Jeff and Dianne.

Comment #60 - Posted by: Kevin C. (M/54/5'11"/180) at August 20, 2013 10:03 AM

Great effort Joe, Jim, D.S., Bill, Memuc, and Mike!

Comment #61 - Posted by: Kevin C. (M/54/5'11"/180) at August 20, 2013 10:10 AM

10 rounds as Rx

Comment #62 - Posted by: Drew at August 20, 2013 10:12 AM

11 Rds. Rx'd
RIP Falkel!

(M/29/5'9/170)

Comment #63 - Posted by: Joel C. at August 20, 2013 10:15 AM

Bill M and Kevin C, both super round totals...well done!

Playoff Beard, good to see you posting again.

Comment #64 - Posted by: Jim R./50/5'8"/160 at August 20, 2013 10:20 AM

Nice job, Kevin! For me your version of today's wod would have been harder than Rx'd.

Comment #65 - Posted by: Bill M. m/48/5'3"/135 at August 20, 2013 10:22 AM

Thanks Bill and Jim.

Bill, your 13 round Rx is WAY more difficult than what I did! But, my knees are very happy I didn't box jump.

Comment #66 - Posted by: Kevin C. (M/54/5'11"/180) at August 20, 2013 10:28 AM

17 rounds with 8 TPs for rope climb.
Average round time 1:23

Comment #67 - Posted by: MAGNUS 27/5'8"/155-160 at August 20, 2013 10:28 AM

Jim R. -- thanks! Nice job yourself, esp since you do a pretty tough sub for rope climbs. I was wondering why the wall-facing HSPU -- I always feel like those take a lot out of my triceps just getting into & out of position.

Comment #68 - Posted by: Bill M. m/48/5'3"/135 at August 20, 2013 10:30 AM

Bill and Jim- my comments to you stuck in the filter.

Bill- my scaled version in not even close to your Rx total. Good part is that my knees liked the idea of taking out the box jumps.

Comment #69 - Posted by: Kevin C. (M/54/5'11"/180) at August 20, 2013 10:32 AM

8 HSPU ( body completely straight )
8 30 inch box jumps
8 Alt rope pull ups ( similar to TP )

17 rounds in 25 mins on the nose.

Comment #70 - Posted by: Matt at August 20, 2013 10:33 AM

2 towel pull-ups per rope climb, everyting else Rx'd

9 rounds + 2 HSPUs

Comment #71 - Posted by: Alex M/23/6'0"/183 at August 20, 2013 10:41 AM

12+7 Used 2 abmat kipping HSPU. RIP

Comment #72 - Posted by: Jodi at August 20, 2013 10:44 AM

8 hspu (feet on smith machine bar at 5ft)
8 box jumps (24")
8 pullups and 8 squats for each ascent

13 rds, 8 hspu, 8 jumps, 2 pullups

Comment #73 - Posted by: DLong (M/37/5'10"/185) at August 20, 2013 10:47 AM

Kevin -- my incompetence at DU's would have had me angrily throwing the jump rope on the ground somewhere around round 3 and then doing them one or two at a time : )

Comment #74 - Posted by: Bill M. m/48/5'3"/135 at August 20, 2013 10:47 AM

Bill- that is about the only thing you aren't good at!

Comment #75 - Posted by: Kevin C. (M/54/5'11"/180) at August 20, 2013 10:53 AM

Modified for my CoCr & Polymer Knee
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Step-Ups, 20” Stack of Bumper Plates
5 Rope Pull-Ups
8 Complete rounds + HSPU’s
RIP Brother in Arms
Être prêt
M/55/6’/210

Comment #76 - Posted by: Pete In Sun City at August 20, 2013 11:12 AM

7 rounds + 6 HSPU rx

HSPU exposed

Comment #77 - Posted by: Rob Hole M/45/5'10"/180 at August 20, 2013 11:16 AM

16 rounds - even.

Comment #78 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at August 20, 2013 11:17 AM

Playoff Beard, good to see you posting again.

Comment #54 - Posted by: Jim R./50/5'8"/160 at August 20, 2013 10:20 AM

-------

Thanks brother, glad to be around :)

Comment #79 - Posted by: Playoff Beard at August 20, 2013 11:18 AM

F51/5'6/120
Made up back squats 3 3 3 3 3
115
125
130
140
145# pr

Comment #80 - Posted by: D.S. at August 20, 2013 11:30 AM

m/50/5'5"/149

13 Rnds

Comment #81 - Posted by: Kona Cole at August 20, 2013 11:35 AM

8 HSPU
8 box jumps
8 towel pullups (no rope)

9 rounds
44/m/5'11"/218

Comment #82 - Posted by: Ron/m/5'11"/218 at August 20, 2013 11:51 AM

Sub 8 pull ups for rope climb. 12 complete, finished hspu and box jumps on 13th.

Comment #83 - Posted by: Brandon L. at August 20, 2013 11:51 AM

M/23/5'11"/188.6

10 rounds 4 HSPUs

Did 8 neutral grip pull ups for the rope ascent.

Comment #84 - Posted by: MilesForks at August 20, 2013 12:01 PM

Rope climbs as per usual, 12.5' height, start with hands at eye level, no jumping. Otherwise as rx'd - 13 rounds + 8 box jumps. Strict HSPUs.

Pretty fun WOD for a long grinder. I think that is the most HSPUs I have ever done in one WOD (112). They were unbroken through round 11, then started to fade. Did the last rounds 4-2-1-1. Slow and steady on the box jumps - stepped down to keep the foot from taking too much impact. Tried to focus on using the hips on every pull for the rope climbs.

Comment #85 - Posted by: Mel 40/m/5'10"/175 at August 20, 2013 12:19 PM

25 min AMRAP of:
8x Overhead Press 95lbs
8x Box Jumps 24" box
8x Strict Pull Ups
13 rounds done

M/30/73"/196

Comment #86 - Posted by: Chad R. at August 20, 2013 12:30 PM

10 rounds
Elevated leg push ups instead of handstand push ups
8 TP for rope climbs

Comment #87 - Posted by: Ben at August 20, 2013 12:33 PM

3 mile run then WOD.

12 rounds in 25 minutes, scaled as follows:
HSPU with knees on 22" platform
22" box jumps
Jumping towel pull-ups with seesaw motion and full elbow extension at bottom

Comment #88 - Posted by: Glorybelle (F/44/5'5/134) at August 20, 2013 12:41 PM

Forgot to say 15 towel pull ups subbed for each 15 foot rope climb.

Comment #89 - Posted by: Glorybelle (F/44/5'5/134) at August 20, 2013 12:48 PM

10 burpees 50 D. U. 10 burpees warm up
Tabata dead lifts 315# 30 reps in 8 rds
"Falkel"

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
9 rds +8 hspu 7 B. J. As RX m/37/185/5'9

Comment #90 - Posted by: Craig Hicks at August 20, 2013 12:51 PM

12 full rounds

pike push ups
30" box jump
no rope- subbed 3 each of pull ups and dips for rope climb.

F/42/127/5'9"

Comment #91 - Posted by: trina at August 20, 2013 1:00 PM

12 rounds plus 3 HSPU's

9 foot ceilings for rope climb, sub'd with 2 ascents.

Comment #92 - Posted by: Nicholas (M/28/5'10"/175) at August 20, 2013 1:27 PM

M/37/195

I think I did 14 or 15 rounds, I literally lost count! My rope climb was only 12 feet as that was the highest place in the garage. What I did notice that after round 7 or 8 my shoulders were ON FIRE!!!

THIS WAS A GREAT HERO WOD, GONE BUT NOT FORGOTTEN!!!

Comment #93 - Posted by: Lonnie L at August 20, 2013 2:03 PM

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

M/44/185

As rx'd: 10 rounds

More better faster

Comment #94 - Posted by: Marty at August 20, 2013 2:05 PM

14 rounds in 25 min of:
- 8 18" bench jumps (air squat added for each jump)
- 8 rink pullups
- 8 Handstand pushups

capped it off by ab planks 2 min, 1 min, 30 sec

Comment #95 - Posted by: M/36/176/5'11" at August 20, 2013 2:07 PM

9 rds plus 5 hspu

Sub rope with 3 pu's/ 3 kte;s
24 in box
Box jumps killed me!

1 mile swim - 39 min

Comment #96 - Posted by: Energizer Bunny at August 20, 2013 2:09 PM

13 rounds even

Comment #97 - Posted by: Kyle at August 20, 2013 2:15 PM

19 rounds
Averaging 1:30 per round. However I substituted the rope with a towel around a pull-up bar pulling each end of the towel in an alternating see-saw motion, while suspended above ground.
1 pull = 1 foot

Comment #98 - Posted by: Adam S at August 20, 2013 2:29 PM

10rounds. Subbed 15 towel pullups for rope climb. Thank you for a super #WOD today. Your legacy lives on.

Comment #99 - Posted by: Lele at August 20, 2013 2:31 PM

M/27/6'0/190

Rx'd: 9 rounds.

Three of my favorite movements, but man did you guys trick me. Looked like a manageable rep/round ratio -- got the s**t out of me. Thanks HQ!

Comment #100 - Posted by: Matt von L at August 20, 2013 2:53 PM

M/35/5'10"/181
Rx'd: 8 rounds + 8 box jumps

Comment #101 - Posted by: Brian p at August 20, 2013 3:01 PM

CFSB deadlift 5-5-5, 15=>21

195-220-245(3+1+1), 165(15+6)

I'm never gonna be an action hero with this sad, sad grip strength...


Then, half "Angie"
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

12:38

Over a minute faster than last time at this scaling, despite the blown-out grip from the deadlifts. So yay.

Comment #102 - Posted by: BC (26/M/5'9"/140lbs) at August 20, 2013 3:02 PM

11 Rounds as Rx'd with Strict HSPU
RIP Soldier

Comment #103 - Posted by: Jetté 44/M/5'11"/175 at August 20, 2013 3:09 PM

8 rounds + 3 box jumps. Subbed towel pullups and 4 handstand pushups but did 36in box jumps after round 4 to try and compensate for the other subs.

Comment #104 - Posted by: tylar (m/31/6'/172lb) at August 20, 2013 3:15 PM

RIP

12 Rounds Rx'd

Comment #105 - Posted by: james.patrick [M/51/66"/135] at August 20, 2013 3:25 PM

13 plus rope and box jump

Scaled rope to 5x towel pull up and 24 inch box.

Comment #106 - Posted by: Arcticrlf at August 20, 2013 3:38 PM

M/35/6'3"/200

Rx'd 6+2 HSPU
RIP

On a funny note, this WOD was "stare at the wall for 20 mins, do Box Jumps and Rope climbs for 5 mins."

Comment #107 - Posted by: Ben S at August 20, 2013 3:40 PM

15 rd's 16 rd's total replaced rope climn with 8 pullups

Comment #108 - Posted by: Pacers at August 20, 2013 3:43 PM

12 rounds
+ 2 Box Jump

great bodyweight WOD, live from Argentina ^^.

Comment #109 - Posted by: Emanuel Bisiglia at August 20, 2013 3:53 PM

Bill M., wall facing HSPUs are hard on the tri's but, for me, easier on the shoulders. I don't have the shoulder strength for mult. HSPUs. Yet!

Comment #110 - Posted by: Jim R./50/5'8"/160 at August 20, 2013 4:03 PM

12 rounds + 8hspu +8 box jumps 30"
Subbed
3 Toes up for rope climb no rope
Toes up = 1 pull up and 3 toes to bar

Comment #111 - Posted by: Taylor at August 20, 2013 4:38 PM

as rx'd 5 rounds

Comment #112 - Posted by: Jamie m/185/34/5,11 at August 20, 2013 4:38 PM

4 rnds + 3 ring pus instead of rope climb

Comment #113 - Posted by: Kyle A. at August 20, 2013 4:44 PM

11 rounds
HSPU (pies apoyados sobre caja de 36'')
box 26''

Comment #114 - Posted by: lucio1928/41/182/95 at August 20, 2013 4:49 PM

8 hspu against wall
8 Box jump, 24"
5 pullup
5 dip
10 rounds

Comment #115 - Posted by: scfd1_9607 at August 20, 2013 5:02 PM

13 rounds rx

Comment #116 - Posted by: LMev at August 20, 2013 5:15 PM

5 rounds subbing 15 rope pull-ups for rope climb

Comment #117 - Posted by: Jamie m/185/34/5,11 at August 20, 2013 5:17 PM

24" box

9 rounds

Comment #118 - Posted by: Sinal M/34/5'9"/216 at August 20, 2013 5:22 PM

Subbed 135 mil press
box jumps rx'd
subbed 200lb cable pulls x 7

10 rounds in 25:30

37/73"/238

Comment #119 - Posted by: Toolman at August 20, 2013 5:25 PM

As rx'd
Matt 12 rds even
Brock 7 rds + 6 box jumps
Seb 12 rds even
RIP Staff Sgt C. Falkel

Comment #120 - Posted by: sebastian 44/178/6'2" at August 20, 2013 5:36 PM

Rx'd
13 rds

Comment #121 - Posted by: Marty/164/33/5'7" at August 20, 2013 5:41 PM

Sub 10 towel pull...5 round + 8 handstand push up

Comment #122 - Posted by: Felipe at August 20, 2013 5:41 PM

5 rounds
8 Handstand 5 sec holds
8 24" Box Jump
8 Pullups

Comment #123 - Posted by: Kim Nomez at August 20, 2013 5:48 PM

12 rounds + 2 hspu as rxd

Comment #124 - Posted by: Bud at August 20, 2013 5:49 PM

29/M/5'6"/175#

13 rounds + 3 HSPU Rx'd

Comment #125 - Posted by: Alan K. at August 20, 2013 6:07 PM

31/M/5'9"/185#

7Rounds + 16 Reps

Subbed 15 Towel Pull Ups For 1 Ascent

Comment #126 - Posted by: Matthew Newmann at August 20, 2013 6:09 PM

10 Rounds + 8 HSPU Rx

Hell of a workout! I always seem to dig a little deeper for the Hero WODs!

Comment #127 - Posted by: Dennis Moore at August 20, 2013 6:19 PM

3 mile run

M/52/194lb

Comment #128 - Posted by: Mazz at August 20, 2013 6:29 PM

20 Minutes
8 PushUps
8 Box Jumps
5 PullUps
7 Squats
16 rounds in 19:56
Great Workout

Comment #129 - Posted by: dyagg at August 20, 2013 6:33 PM

F/36/5'11''/210
Angie (Time: 41:36)


Today: 8 reps
- 8 HSPU, modified
- 8 box jump, 4 steps
- 8 reps lat pulldown @70#

Comment #130 - Posted by: gadelle at August 20, 2013 6:49 PM

Did CrossFit Football strength wod and daily wod instead.

OSASWOD: Handstand holds: 54s, 43s, 31s. DL 5@310# (10# increase).
DWOD: 90 (17/15/18/19/21 reps) 45# plate slams. Scaled to 135# power cleans.

More details at crossfitfootball.com

Comment #131 - Posted by: Gavin at August 20, 2013 6:49 PM

19+16. Rx'd JG Crossfit 32yr/155/5ft7

Comment #132 - Posted by: 9fingerjohnny at August 20, 2013 6:52 PM

7 rnds as rx'd. Need to work on HSPUs. RIP SSG Falkel and God bless your family.

Comment #133 - Posted by: Rowan (M/48/5'5"/150) at August 20, 2013 6:57 PM

14 rounds even rx

Comment #134 - Posted by: Matt m/30/170/5'9 at August 20, 2013 7:42 PM

11 rounds + 8 HSPU + 8 BJ (Legless rope climbs)

Jessica
11 rounds + 8 HSPU + 7 BJ

Comment #135 - Posted by: B. Rhaly at August 20, 2013 7:47 PM

13 rounds as Rx'd

Comment #136 - Posted by: phill 37°21'41"N 118°23'43"W at August 20, 2013 8:17 PM

8 handstand pushups
8 - 26'' box jumps
8 pull ups using a braided rope

10 rounds, 1:25 remained

Comment #137 - Posted by: OSV M48 5'10'' 170 at August 20, 2013 8:20 PM

16 Push-ups
8 Box Jumps
4 Squat jump pull-ups

14 rds + 16 push-ups

Comment #138 - Posted by: jbob at August 20, 2013 8:20 PM

21 rounds, 5 hspu.

29, m, 76kg.

Comment #139 - Posted by: Jon at August 20, 2013 8:26 PM

16+6 hspu Rx'D

Comment #140 - Posted by: Jake Kiddoo at August 20, 2013 8:36 PM

25 min AMRAP:

Rounds 1-6: 8 HSPU, 8 Jumping Muscle Ups, 8 30 inch box jumps
Rounds 6-10: 8 Pushups, 8 JMUs, 8 box jumps
Rounds 10-12: 8 Pushups, 8 pullups, 8 box jumps
+8 pushups and 5 pullups

12 rounds plus change

Comment #141 - Posted by: Joey F M/25/5'10"/180 at August 20, 2013 8:53 PM

8 rounds!! Awsome workout!!

Comment #142 - Posted by: David at August 20, 2013 8:55 PM

7 rounds + 4 HSPU's

Subbed rope climb with 10 pullups

Comment #143 - Posted by: Andrew at August 20, 2013 10:02 PM

12 rounds

Scaled HSPUs with feet propped on 30 inch box
Subbed 5 towel pull-ups + 5 squats for each rope climb

Comment #144 - Posted by: Brett (25/M/188cm/77kg) at August 20, 2013 10:56 PM

7 rounds

sub'd towel pull ups for rope climb-x15=1 ascent

30/M/169/69"

Comment #145 - Posted by: SGA at August 21, 2013 3:11 AM

rx
8rds

Comment #146 - Posted by: drw at August 21, 2013 3:14 AM

Subbed 3 strict pull-ups / 3 TTB

8 rds + 6 BoxJ

Comment #147 - Posted by: Anthony at August 21, 2013 3:24 AM

Again, great hero wod
11 rounds + 8hspu + 8 box jumps
Hello from Croatia .

Comment #148 - Posted by: DAMIR OŠTARJAŠ at August 21, 2013 4:46 AM

Newbie
11rounds

Scaled

8pike up
8 box jump 16
5pull up 10 kte

F/6.1/ 64kg

Comment #149 - Posted by: Jill Calvert at August 21, 2013 5:11 AM

12 RDS + 1 HSPU
That 30" box sure is a ways up, but HSPU the limiting factor.

Semper Fi.

Comment #150 - Posted by: ART/M/44/5'5"/150 at August 21, 2013 5:17 AM

Fair winds and following seas on your journey warrior!

Comment #151 - Posted by: apolloswabbie at August 21, 2013 6:01 AM

Rounds in 25 min:
8 hspu's
8 box jumps (24")
8 rope pullups

rounds 1-8 did hspus, the rest I did 8 second holds.. my arms kept giving out and I couldn't risk the injury :( Working on these, though!

17 rounds

Comment #152 - Posted by: abh 27/f/130 at August 21, 2013 7:04 AM

10 rounds

- shoulder press with 50lb dumbells, dropped to 40lb half way through for HSPU
- ~30" box jump
- 8 pull-ups/8 squats per rope climb

Comment #153 - Posted by: Silas (M/27/6'/175) at August 21, 2013 7:07 AM

F/42/5'3"/143

8 HSPU
8 box jumps 24"
2 rope climbs 10'

9 rds + 4 HSPU. Too much resting to squeeze in # 10.

Comment #154 - Posted by: robnrbrtsn at August 21, 2013 8:08 AM

RIP soldier, from an old Army woman.

Comment #155 - Posted by: robnrbrtsn at August 21, 2013 8:09 AM

almost immediately lost track of rounds.

With about 8 minutes left, HSPU's were taking too long so ditched them and went to 45# barbell shoulder press to keep the workout moving

Comment #156 - Posted by: JRL M/29/5'8"/160 at August 21, 2013 10:33 AM

5 rounds

Comment #157 - Posted by: myles456 at August 21, 2013 1:33 PM

13 rounds

Comment #158 - Posted by: Kevin: M/41/195/6' at August 21, 2013 1:43 PM

8 hspu,8 box jump,1 rope climb ,20 double unders.
Finished 8 in the time. Thank you Mr. Falkel for your service.

Comment #159 - Posted by: Akumm at August 21, 2013 2:29 PM

24 inch box

Comment #160 - Posted by: Akumm at August 21, 2013 2:30 PM

M/49/220#/67” 7rds

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups (1/2 pushs + getting up)
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent (15 towel pulls feet planted)

Lap 6 : 24:23:06 (2:45)
Lap 5 : 21:38:37 (3:38)
Lap 4 : 18:00:00 (3:54)
Lap 3 : 14:06:76 (3:46)
Lap 2 : 10:20:91 (4:20)
Lap 1 : 06:08:92 (3:04) (2rds)

Comment #161 - Posted by: kalauka at August 21, 2013 2:56 PM

6 rounds

Comment #162 - Posted by: Justin M/27/5'8"/144 at August 21, 2013 3:36 PM

M/36/5'4"/144lbs
As RX'd
21 rounds

Comment #163 - Posted by: Matt Burritt at August 21, 2013 3:54 PM

M/180/29

RX'd
12 rounds

Comment #164 - Posted by: Brandon Keys at August 21, 2013 4:04 PM

scaled to:

shallow HSPU's (to 3 inch towel)
12 foot eye level rope ascents

13 rounds

Thanks

Comment #165 - Posted by: mikeyb m/52/182 at August 21, 2013 4:04 PM

scaled to:

shallow HSPU's (to 3 inch towel)
30 inch box jumps
12 foot eye level rope ascents

13 rounds

Thanks

Comment #166 - Posted by: mikeyb m/52/182 at August 21, 2013 4:05 PM

12 rds.

Comment #167 - Posted by: Jim Thurman at August 21, 2013 6:56 PM

@ #9- Off2, thank goooddnness for a better sub for rope climbing.

RIP chris.

Comment #168 - Posted by: Spence at August 21, 2013 7:03 PM

M/49/220#/67” 7 Rds

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups (1/2 pushs + getting up)
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent (15 towel pulls feet planted)

Lap 6 : 24:23:06 (2:45)
Lap 5 : 21:38:37 (3:38)
Lap 4 : 18:00:00 (3:54)
Lap 3 : 14:06:76 (3:46)
Lap 2 : 10:20:91 (4:20)
Lap 1 : 06:08:92 (3:04) (2rds)

Comment #169 - Posted by: kalauka at August 22, 2013 12:13 AM

8 Rounds Rx

Comment #170 - Posted by: Matt M M/28/5'11'' at August 22, 2013 3:07 AM

10 rounds

Comment #171 - Posted by: RAD at August 22, 2013 4:52 AM

38/m/175
Rx 14rds

Comment #172 - Posted by: ffkwill at August 22, 2013 5:07 AM

25/m/205

13.5rds

And RIP Chris. And not to be funny, but he looks a LOT like Jeremy Renner in that pic.

Comment #173 - Posted by: James at August 22, 2013 5:45 AM

7 rounds plus 1 beginner rope climb with 20 in step ups and 16 pushups

Comment #174 - Posted by: RussA at August 22, 2013 7:18 AM

M/34/178cm/82kg
Subbed jump towel pull-up+toe to bar for each foot
5 rounds (pull-ups screwed my tempo)

Comment #175 - Posted by: Rj at August 22, 2013 7:26 AM

11 rounds
12.5 rope and did not use feet.

Comment #176 - Posted by: Chewuchjeff m39/5'9"/185 at August 22, 2013 8:13 AM

M/30/5'8''/160

19 Rounds RX'd other than no rope. Did 8 Pullups instead.

Comment #177 - Posted by: Jeff Winterton at August 22, 2013 9:01 AM

M 43/185/6'
10 rounds. Rope pull-ups.

Comment #178 - Posted by: Mike at August 22, 2013 9:52 AM

M 43/185/6'
10 rounds. Rope pull-ups.

Comment #179 - Posted by: Mike at August 22, 2013 9:52 AM

M 43/185/6'
10 rounds. Rope pull-ups.

Comment #180 - Posted by: Mike at August 22, 2013 9:53 AM

WOD: “Falkel” RIP
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups - toes on 35” cabinet in pike position
8 Box jump, 24 inch box
15 foot Rope climb, 1 ascent - sub’d 5 towel pullups + 5 KTE for each ascent

13 full rounds plus 8 HSPU & 8 Box Jumps

Comment #181 - Posted by: murphinator - M/5'10"/185/39 at August 22, 2013 10:01 AM

9 rds rx

Comment #182 - Posted by: Johnh 45/205 at August 22, 2013 10:05 AM

15 Rds + 2 Reps "Rx"

Comment #183 - Posted by: Shawn at August 22, 2013 11:22 AM

6

Subbed:-

Alternate towel pull ups

20 inch box jumps with 2 x 10kg dumbells.

Comment #184 - Posted by: Simon Boote M/42/80kg/6' at August 22, 2013 1:10 PM

Sub'd 5 Pullups, 5 Knees to elbows for every rope climb:

approx 25:00

Comment #185 - Posted by: Victor 26/175/6'1'' at August 23, 2013 1:09 AM

subbed 5 x ir,squat,kte for rope climb
14 rounds even

Comment #186 - Posted by: JP,M.A. M/50/69.5"/190 lbs at August 23, 2013 6:18 AM

10 rds RX - 1st time on a 30" ...It's way past time to bring all our soldier home! RIP

Comment #187 - Posted by: S2 (Highlands Ranch) at August 23, 2013 6:19 AM

7 rounds even. Back still stiff from Donny. Rest in Peace Sergeant Falkel.

Comment #188 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at August 23, 2013 10:44 AM

finally got to this one yesterday. took 2 full days to recover from angie. got 10 rounds 8 hspu 8 25"box jumps 8 rope pullups. f/29/135

Comment #189 - Posted by: megan at August 23, 2013 10:51 AM

52 / 167

subbed one foot on Smith Machine bar for HSPU
24" Box Jumps
8 Pull-ups

13 complete

Comment #190 - Posted by: tom perry at August 23, 2013 11:22 AM

10 rnds

8 hspu
8 box jumps 30 "
8 strict dead hang pullups

Thank you for your service and sacrifice. Fair winds and following seas.

Comment #191 - Posted by: hollyhog at August 23, 2013 4:45 PM

Subbed:
1st 4 rds HSPU's, head on abmat, hands on 45# plates, last 6 rds, removed plates, hands on ground;
8 Pullups for every rope climb

10 full rounds

Comment #192 - Posted by: Drew m/45/5'10"/170 at August 23, 2013 8:20 PM

24 inch box
8 pullups subbed for rope climb

10 rounds even

Comment #193 - Posted by: brett_from_wylie at August 24, 2013 8:14 AM

10 rounds plus 1 hSPu

Rx'd except slight 2" deficit on hSPu because I used 35lb plates and an abmat from a dead stop at the bottom on each rep. (all kipped though)

Comment #194 - Posted by: Jeff Chalfant 34/175/5'10" at August 24, 2013 1:23 PM

M/29/83kg/188cms 12 rounds + 8 hspu, RX

Comment #195 - Posted by: Chema at August 24, 2013 2:41 PM

m/43/163
40" box otherwise rx'd
10 rounds

Comment #196 - Posted by: Seth H. at August 24, 2013 5:58 PM

11 Rounds, RX

RIP

Comment #197 - Posted by: Jarrett at August 25, 2013 8:46 AM

19 rounds 4 push up completely gassed
hands were not ready for that rope they were ripped up like crazy... band aid on three fingers ...
subbed for 24 inch box bc thats all i got
RIP brother

Comment #198 - Posted by: Joshua Immordino at August 25, 2013 4:29 PM

8 rds + 2 HSPU
so need to work on my HSPU. But the memory of this hero in the back of my head kept me going

Comment #199 - Posted by: Bells at August 25, 2013 6:27 PM

m/33/5'11"/205
Rx
10 rds, 4 box jumps

Comment #200 - Posted by: Smiley at August 26, 2013 7:36 AM

11 rounds + 8 HSPUs + 3 Box Jumps

Comment #201 - Posted by: PW56 at August 26, 2013 8:19 AM

3 rounds - will HSPU's get any easier....but as always great WOD

Comment #202 - Posted by: Peter at August 26, 2013 2:36 PM

m/30/180cm/74kg

14 rds + 12 reps

Comment #203 - Posted by: ukr17 at August 27, 2013 12:58 AM

M/33/5'7"/168
12 rds + 2 HSPU

Comment #204 - Posted by: Mark Salzman at August 27, 2013 4:31 AM

M/31/5'8"/200

8 rounds

Comment #205 - Posted by: William Massey at August 27, 2013 8:32 AM

9 x rounds Miss you Chris!

Comment #206 - Posted by: Scott at August 27, 2013 11:03 PM

4 words : HAND-STAND-PUSH-UPS!!!! Those made this workout soooooo much harder lol still gave it my best shot

12 rounds RX'd w/ 1 second to spare XD

Comment #207 - Posted by: Jason H. M/23/5'8"/148lbs at August 30, 2013 8:23 AM

7 rounds
HSPU with a bosu ball under my head
Subbed robe climb for towel pull ups x 8

Comment #208 - Posted by: Jimmy at August 30, 2013 8:42 AM

subbed 8 pull-ups for rope climb.

7 1/3 rounds

Comment #209 - Posted by: Manchild at August 30, 2013 10:32 AM

Max rounds in 25 minutes of:
8 Standing Shoulder Press, 115 lbs
8 Box jump, 24 inch box
8 Pull-ups

12.5 rounds

Did a half round at the end to get an even 100 reps from each. Finished it with about 20 seconds to go. Had to partition the presses into sets of 2-3 reps by the halfway point.

M/28/5'11''/195

Comment #210 - Posted by: Kent at September 4, 2013 11:00 AM

as rx'd - 6rds and 6 HSPU

Comment #211 - Posted by: Casey Ray at September 5, 2013 8:02 AM

53/m/187

Subbed #135 PP for HSPU, 24" box. 7+8

Comment #212 - Posted by: denob at September 9, 2013 8:28 AM

WU:
No time for a good warm-up

WOD:
RIP
"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
3 Towel pull-ups, 3 Knees to elbows, 3 Squats
8 rounds + 8 HSPU

Cash out:
250m run
650m swim

*sooooo slooooooowwwwwwww today

Comment #213 - Posted by: vic* at September 29, 2013 8:20 PM

RIP Sir

hspu with toes on smith machine
10 jumping rope pu per accent

10 rounds + 1 box jump

m/42/5'8/240

Comment #214 - Posted by: phat boi at September 30, 2013 2:56 PM

7 + 4 hspu (as rx'd)

Warm up included muscle up practice.

Comment #215 - Posted by: Ronnieboy M/50/5'9"/185 at October 12, 2013 4:02 PM

6 rounds

Comment #216 - Posted by: Antonio M/24/5'11"/165lbs at October 24, 2013 11:18 AM

10 rounds sub pullups

Comment #217 - Posted by: Tormod at January 6, 2014 4:31 PM

7 rounds - subs: kipping HSPU, 5 pull ups + 5 K2E + 5 squats per rope climb

Comment #218 - Posted by: zenoperegrinus at June 3, 2014 9:46 AM

CFWUx2 (dips 1st rd only)
10 rds + 2 HSPU

Comment #219 - Posted by: Doug at June 7, 2014 2:42 PM
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