September 3, 2013

Tuesday 130903

"Roney"

Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps

Post time to comments.

Hero_RonanKerr_th.jpg

Enlarge image

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

Posted by Pukie at September 3, 2013 5:00 PM
Comments

Peace and healing to the Kerr family. That you had a sibling and offspring that served speaks highly of the values and morals you instilled in him, and that he grew up surrounded by.

David T.

Comment #1 - Posted by: David T. - M/54/5'8"/183 at September 2, 2013 5:13 PM

My heart goes out to your family and friends. Thank you for choosing a path that gave back to you community

Comment #2 - Posted by: Tim Bishop at September 2, 2013 5:21 PM

What is the weight for women?

Comment #3 - Posted by: Josefa at September 2, 2013 6:29 PM

Any puppy scaling suggestions??... maybe 3 rounds, 100m runs and 8 reps with scaled down weight?

I'm a noob. cheers.

Comment #4 - Posted by: buggs at September 2, 2013 6:31 PM

@Josefa. There is no women's weight. I'm a male, but many of the CrossFit women athletes can move more weight than I can. Heck, most of them can.

Scaling isn't related to male/female or old/young. It's related to our individual abilities. Scale to what you can do. I can't do 44 reps of 135 pound thrusters and still get a desired stimulus out of it (this workout is FOR TIME), so I'll be scaling down so I can have a competitive time. If this takes me 45 minutes to do then I'm probably lost the purpose.

Comment #5 - Posted by: Gavin at September 2, 2013 7:38 PM

@ buggs, #4, Brand X will post their scalings shortly. http://www.crossfitbrandx.com/index.php/forums/viewthread/18158/

3 rounds with scaled weight is certainly a wonderful option.

Comment #6 - Posted by: Gavin at September 2, 2013 7:39 PM

we will be using 85 lbs for woman at our gym... we base this on how they scaled things in the open or on the games... sometimes we scale 135 with 95 but on this one i believe 85 workes well

Comment #7 - Posted by: Coach Lenny Pace at September 2, 2013 7:54 PM

Dear god. 105 degrees and high humidity......... I might die.

Comment #8 - Posted by: Kevin Michael MacKinney at September 2, 2013 8:24 PM

Looking at this wishing I hadnt had that second slice of deep dish at dinner tonight.. Man I Hate running!

Comment #9 - Posted by: Tim m/45/5'9"/185 at September 2, 2013 8:30 PM

So we repeat the workout above 4 times?
Run 200m
Thrusters
Run 200m
Thrusters
Run 200m
Thrusters
X4

Comment #10 - Posted by: Travis at September 2, 2013 8:46 PM

Couldn't finish this one, shoulders were to sore from past few days...
3 rounds in 20mins... I feel f**ked...

Comment #11 - Posted by: RJ at September 2, 2013 10:37 PM

M/30/88kg/190cm
Did front squat for thruster
32min

Comment #12 - Posted by: Ioannis at September 3, 2013 2:09 AM

do we do thurster push press and bench press 4 times each?

Comment #13 - Posted by: Sam Madden at September 3, 2013 2:42 AM

38:20 rx

God bless you and your family Constable Ronan Kerr

Comment #14 - Posted by: gb 46/m/71"/185# at September 3, 2013 3:16 AM

Are we getting away from the "three on and one off" schedule:)

Comment #15 - Posted by: Heartridge at September 3, 2013 3:36 AM

32.30s

Scaled to 3 rounds
50 kg thruster
50 kg push press
60 kg bench press

My shoulders could't take more

/K

Comment #16 - Posted by: Karl at September 3, 2013 4:01 AM

Big time subs on this one. This was my first workout doing thrusters, so I really wanted to nail form. That, plus the residuals from the "19" workout led to...

Four Rounds

200m
65lb Thrusters
200m
65 lb. Push Press
200m
20 Pushups

27:36

Comment #17 - Posted by: EricS M/33/5'10/175 at September 3, 2013 4:37 AM

I hate scaling hero wods but my my god was it humid today.

2 rnds
135 x 10 reps thrusters
200m run
135 x 10 reps push press
200m run
25 x deficit push-ups
200m run
And then did 2 more rounds same as above except I had to drop the thrusters down to 5 reps.
41:06

Comment #18 - Posted by: Doobie at September 3, 2013 4:48 AM

I had to be "that guy" taking up a treadmill, a rack, and a bench, but finished in 36:39. Good workout and happy to salute Constable Ronan.

Comment #19 - Posted by: JM at September 3, 2013 5:15 AM

29:54 @ 95#

Shoulders are toast

Comment #20 - Posted by: Joe Northside m/34/70"/195 at September 3, 2013 5:24 AM

35:15 as Rx'd

Comment #21 - Posted by: Tyler Scott at September 3, 2013 5:39 AM

m/33/82kg/5'10

I had to sub the run for a row due to facilities and only had 1 bar so had to drop it onto the bench press rack. Other than that rx'd; thrusters and push press were cleaned from the floor.

4RFT:
row 200m
11 thrusters 60kg
row 200m
11 push press 60kg
row 200m
11 bench press 60kg

28:01...and I am toast.

Comment #22 - Posted by: Roly at September 3, 2013 5:43 AM

M/23/5'11"/188.8

35:28.3

200 single unders sub'd for runs

Comment #23 - Posted by: MilesForks at September 3, 2013 6:12 AM

28:00

by far the most difficult WOD since i do Crossfit...started with 93 pounds, and ended up with only 75... my shoulders are weak, no wonder i can not do one single HSPU...

hmmm, clearly i can't beat Rich Froning...

Comment #24 - Posted by: Adi at September 3, 2013 6:32 AM


M/49/5'6"/175

27:03 @115lbs

Comment #25 - Posted by: Tombotj64 at September 3, 2013 6:36 AM

F/51/5'6/118
4 rounds @ 65#
31:28
Bench could have been heavier. Next time
Kipping pull up work

Comment #26 - Posted by: D.S. at September 3, 2013 6:40 AM

32:14
Had to scale to 95# after the first round of thrusters! Could have gone heavier on the bench press but only have one bar and would have lost a lot of time adding/subtracting weight

Comment #27 - Posted by: Jared m/36/70"/212 at September 3, 2013 7:11 AM

4RFT:

Running as prescribed-

Did thrusters, push press and floor press outside on the concrete with a PVC pipe. Recovering from a pelvis/hip injury. Still have a dislocated rib.

Time: 16:38

Comment #28 - Posted by: Kd at September 3, 2013 7:56 AM

59:27

Comment #29 - Posted by: BW at September 3, 2013 7:59 AM

Ar dheis Dé go raibh a anam
Être prêt
M/55/6’/215

Comment #30 - Posted by: Pete In Sun City at September 3, 2013 7:59 AM

I probably missed the announcement, but why are we working out so many days in a row without a rest day? I'm afraid if I take my own day off that tomorrow will be a rest day and throw off my schedule.

Comment #31 - Posted by: Chris at September 3, 2013 8:00 AM

5 rds (50kg): 44min42sec

Comment #32 - Posted by: Marcelo Pereira at September 3, 2013 8:00 AM

@Chris, tomorrow (Wednesday) should be the rest day. The prior rest day was taken by the Hotshots memorial workout.

If you need a rest day you should take one. Frankly, anybody going as hard as possible on these workouts should probably be resting unless they are 20 years old.

I took my rest day on Sunday.

Comment #33 - Posted by: Gavin at September 3, 2013 8:11 AM

M 43/185/6'
27.11. 95# thruster and pp. 135# bench.

Comment #34 - Posted by: Mike at September 3, 2013 8:12 AM

M 48/5'8"/147 - RX @ 33:50. This was a tough one for sure.

Comment #35 - Posted by: Eric at September 3, 2013 8:20 AM

Rx'd 23:20
M 41/190/5'10"

Comment #36 - Posted by: BP at September 3, 2013 8:43 AM

M/27/5'6"/168#'s/Vegan

Rx 39:45

*Accidentally did 400 meters x3 the first round.*

Comment #37 - Posted by: Joel Rosario at September 3, 2013 8:44 AM

Two RDs Rx'd and Two Rds 115lbs for 39:50

Comment #38 - Posted by: Muhammad Glass at September 3, 2013 8:45 AM

2013-09-03: 21:50. (5:03,:37,:50,:23). Sub 70# thrusters and pp. Unbroken...happy with form.

Comment #39 - Posted by: gs at September 3, 2013 8:53 AM

subbed:
3 rft:
10 ctb pullups
10 front squat @95lbs
10 burpees

14:50

Comment #40 - Posted by: brittk at September 3, 2013 9:06 AM

Thruster 88
Push press 88
Bench press 110
41:18

Comment #41 - Posted by: David M/43/6'4"/275 at September 3, 2013 9:07 AM

great.. i´m destroyed myself!
i did thruster with 40 kg...
27:10 min....
i need the rest day tomorrow....,
thx

Comment #42 - Posted by: Tomas Richter aus Germania at September 3, 2013 9:07 AM

yesterday's WOD

Three rounds for time of:
Row 500 meters
12 Deadlifts: 190lb (body wt).
21 Box jump, 20 inch box

9:48

M/52/193lb

Comment #43 - Posted by: Mazz at September 3, 2013 9:09 AM

28:21 rxd

Comment #44 - Posted by: aermio m/34/67/164 at September 3, 2013 9:34 AM

I scaled to 95# to keep the cardio component.

21:58 all unbroken

M/168#/6'/39 yrs

Comment #45 - Posted by: Britishfireman1 at September 3, 2013 9:59 AM

I scaled the thrusters to 50kg but rx'd the rest.

M/31/5'11"/ 78kg

26.53

Comment #46 - Posted by: Chris cothliff at September 3, 2013 10:10 AM

Scaled 115 lb on all...35:10

Comment #47 - Posted by: sean couniahn at September 3, 2013 10:14 AM

Scaled to 115 lbs on all...35:10

Comment #48 - Posted by: sean couniahn at September 3, 2013 10:15 AM

Scaled 115 lb on all...35:10

Comment #49 - Posted by: sean counihan at September 3, 2013 10:16 AM

Today was my first day trying out a cross fit routine. It was hard doing it at my gym cause everyone was doing their own thing. It looks like I only did 1 round when 4 was prescribed. Doing only one round kicked my ass. It was the first time I ever did thrusters so I just used the bar and 50 Pds. It didn't feel right but did it anyways.

Comment #50 - Posted by: Rich at September 3, 2013 10:47 AM

God bless the Kerr family.
David T. said it best- peace and healing.

Comment #51 - Posted by: ChuckB 55/5'11"/165 at September 3, 2013 10:53 AM

Scaled thrusters and push press to 95#
Bench 130# round 1, 115# rounds 2,3,4
28:43
When you're old, you have to remember to do things you used to do naturally, like getting your chin out of the way before driving the weight overhead. I'm sure glad my tongue wasn't sticking out!

Comment #52 - Posted by: ChuckB 55/5'11"/165 at September 3, 2013 10:58 AM

27:23

Scaled thrusters and push press to 115#, RXd the bench.

Shoulders!!

RIP

Comment #53 - Posted by: Sean at September 3, 2013 11:09 AM

27:23

Scaled thrusters and push press to 115#, RXd the bench.

Shoulders!!

RIP

Comment #54 - Posted by: Sean at September 3, 2013 11:10 AM

RIP Roney-

4 Rnds
200m run
95# Truster
200m run
95# push press
200m run
135# bench press

31:03

Comment #55 - Posted by: Mike Andridge/43/5'8"/180 at September 3, 2013 11:26 AM

Thrusters and push press at 65#, RXd for bench. Definitely slowed down towards the end.

49:16

Comment #56 - Posted by: Regan at September 3, 2013 11:57 AM

27:51

Scaled thrusters and push press to 55lbs and
Bench Press at 75lbs.

F/42/127/5'9"

Comment #57 - Posted by: Trina at September 3, 2013 12:08 PM

Womens RXd

42,5kg

28:54

Comment #58 - Posted by: Lisa at September 3, 2013 12:19 PM

RX 25:16

39/5'11"/200

That was INSANE FUN. I was On Duty in the Ladder Truck so I had to carry the radio on the runs. Crazy how a 3# radio can get heavy as hell!
RIP Roney.

Comment #59 - Posted by: Todd@CFGrit at September 3, 2013 12:37 PM

28:25Rx. RIP

Comment #60 - Posted by: Newmann at September 3, 2013 12:38 PM

I just wanted to thank Crossfit HQ for honouring a fallen British Police Officer. I am a serving Britsh Police Officer and I believe my fallen colleagues do not get the recognition they truly deserve; so it is with great pride and respect that I will hit this tomorrow in memory of PC Kerr.

Thank you again Crossfit HQ.

Comment #61 - Posted by: Thin Blue Line at September 3, 2013 1:00 PM

Scaled thrusters to 95lbs, pushpress and bench as rxd. 31:29.

M/175cm/82kg/33yrs

Comment #62 - Posted by: Andrea C. at September 3, 2013 1:02 PM

...to get the shoulders moving, I surfed for an hour... so... maybe tomorrow get some rest. What do most of you guys 'n gals do? Just simple cardio circuit (purely aerobic) ?

Comment #63 - Posted by: RJ at September 3, 2013 1:06 PM

Timer quit on us. But that was one hell of a workout! Didn't scale down that weight or run.

Comment #64 - Posted by: Timothy Walker at September 3, 2013 1:24 PM

Definitely did this in lieu of rest today, to honor Constable Ronan "Roney" Kerr. Also Officer Jeff Fontana, Sergeant Howie Stevenson and Deputy Bob Paris.
Thank you and RIP, gentlemen.

24:27
1st round using 65#, my form fell apart during push press.
Last 3 rounds using 55#, much better form.

My upper body is officially immobile.

Comment #65 - Posted by: Glorybelle (F/44/5'5/134) at September 3, 2013 1:25 PM

@D.S. thanks for the shout out yesterday. I thought about you today after my first round. Hats off to you for getting it done at 65. I know your shoulders must be burning too.

@Gavin, I hope you're right about the rest day coming tomorrow.

Comment #66 - Posted by: Glorybelle (F/44/5'5/134) at September 3, 2013 1:32 PM

27:41 con 45kg

Comment #67 - Posted by: Agustin Guadagno at September 3, 2013 1:44 PM

Time- 18:08

Comment #68 - Posted by: Jacob Folsom at September 3, 2013 2:08 PM

4RFT: 29:09
ran 200m
11 thrusters 95lbs
Ran 200m
11 push press 95lbs
Ran 200m
11 bench press 135lbs

Good workout, still feeling it.

Comment #69 - Posted by: Trey Harvey at September 3, 2013 2:13 PM

21:47. Two rounds. 45 thrusters, 65 pushpress, 135 bench. Stay.

Comment #70 - Posted by: Elliott Harding at September 3, 2013 2:37 PM

100reps of 95lbs snatch for time(17:41)
Rest 5 min
30 burpee muscle ups for time(10:20)

Comment #71 - Posted by: Benjamin at September 3, 2013 2:48 PM

Just Curious but are you guys doing the "official" warm up... Wondering how many are.. I am trying to do it every time then wod..

Comment #72 - Posted by: Joe S at September 3, 2013 2:50 PM

M/49/150
200 m'ish run
30lb DB for all sets
30' 35"

Comment #73 - Posted by: David at September 3, 2013 2:57 PM

30;54 rx

Comment #74 - Posted by: Ingvar Karl at September 3, 2013 3:20 PM

Thank you all for doing this in memory of my brother Ronan. I can't wait to do this WOD, and it's one he would have loved to do himself.

We also run the Omagh half marathon in his memory on the last saturday every march to raise funds for different charities close to our hearts - 'Running for Roney'. This year it was for South Sudan. Another country trying to piece things together after a cival war.

Thanks,
Cathair

Comment #75 - Posted by: Cathair Kerr at September 3, 2013 3:27 PM

Five rounds for time:
5 Deadlifts, 225#
10 Burpees

4:55

Comment #76 - Posted by: Joe Northside m/34/70"/195 at September 3, 2013 3:31 PM

4 rounds for time
Run 200 meters
Thruster: 95 lbs (unbroken)
Run 200 meters
Push Press: 110 lbs (unbroken)
Run 200 meters
Bench Press: 135 lbs (unbroken)

Time: 30'54"

Comment #77 - Posted by: Matheus Carvalho at September 3, 2013 3:42 PM

@Cathair Kerr, it's lovely to see you post here and to see that you're keeping your brother's memory alive through good works for troubled areas in the world. Thank you! Hope to see you post again soon.

Comment #78 - Posted by: Glorybelle (F/44/5'5/134) at September 3, 2013 3:44 PM

41 minutes. Had to scale the thrusters to 95 lbs.

Comment #79 - Posted by: Nicolas at September 3, 2013 3:48 PM

3 rounds:
run 200m
65# thruster
run 200m
65# push press
run 200m
60# bench

27:00
F/50/136/5'9"

Comment #80 - Posted by: sandy at September 3, 2013 3:52 PM

m/24/160

36:05 rx'd

Comment #81 - Posted by: Nick at September 3, 2013 3:52 PM

4 rounds for time of:
200m run
11 Thrusters 95lb
200m run
11 Push Press 95lb
200m run
11 Push ups on Blocks (Road Rash preventing laying on bench)

Time: 24:38
5min recovery
Farmers carry walk with 100lb total for 6x 60sec on/30sec off
M/30/73"/196

Comment #82 - Posted by: Chad R. at September 3, 2013 3:55 PM

RIP Ronan.
M/45/5'10"/195

35:50 Rx

Comment #83 - Posted by: Spur at September 3, 2013 3:55 PM

Todays WODlsounded too hard on shoulders...need to be able to lift Just One More

Did Yesterdays WOD
Row 500 Mts -
12 DL - BW
21 BJ - 20in

12:14 - Mod 600 mtr run/105 DL (BW- 115)

Also did
Run 800 mtr
30 DL - 105#
Run 800 mtr
9:54

Comment #84 - Posted by: Energizer Bunny at September 3, 2013 3:57 PM

M/6'1"/215/42
RX
30:13
RIP Roney

Comment #85 - Posted by: Tony at September 3, 2013 4:12 PM

39:31 40kg t and pj bench press 50kg

Comment #86 - Posted by: Felipe at September 3, 2013 4:14 PM

M/44/188cm/98kg
Rx'd at 25:05. My love hate relationship with thrusters continues to blossom.

Comment #87 - Posted by: Darren Savickas at September 3, 2013 4:28 PM

CFSB deadlift 5-5-5, 15-12-9

195-225-255, 170 x 15-(8+4)-(5+4)


Then, "Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

9:54

I lost at least 20 seconds because some gent at the Y wanted to talk about skipping rope and boxing... ah well. DUs were easy; sit-ups were tough.

Comment #88 - Posted by: BC (27/M/5'9"/140lbs) at September 3, 2013 4:46 PM

18:43

Comment #89 - Posted by: FBC at September 3, 2013 4:46 PM

RIP With the Lord

25:03 RX

Comment #90 - Posted by: Stephen CROSSFIT KY at September 3, 2013 4:54 PM

27/332/6'2/m

Pups
Bar thrusters, push press and bench

Treadmill .12 miles

47:01

Comment #91 - Posted by: dawgsrus at September 3, 2013 5:02 PM

Male/38/192lbs

Run 200m
135 lb thruster 11x
135 lb push press11x
135 lb bench press 11x
4 rounds
Time : 12:04
Had no warmup. Just went at it!

Comment #92 - Posted by: Charlie at September 3, 2013 5:11 PM

26:12

100m run
45# thruster 11 reps
100m run
45# push press 11 reps
100m run
push ups 11 reps

Comment #93 - Posted by: Kim Nomez at September 3, 2013 5:20 PM

Did it with 185 for thrusters at 9:43. I'm a larger athlete

Comment #94 - Posted by: Jake Johnson at September 3, 2013 5:43 PM

M/20/5'7"/150 lbs
Substituted 200m runs with 200m rows
Time: 1:03:00

Comment #95 - Posted by: Brenden McElmoyl at September 3, 2013 6:04 PM

23:58

Comment #96 - Posted by: MikeyPaul at September 3, 2013 6:18 PM

scaled 100#
sub run with 250m row
32:10

Comment #97 - Posted by: lucio1928/41/182/95 at September 3, 2013 6:21 PM

This was my first ever Crossfit WOD! Had to scale down to 115 lbs, for thrusters and push press, but bench I kept @ 135 lbs.

31:23

Comment #98 - Posted by: Tony Mossburg at September 3, 2013 6:42 PM

34:06

run 200m
thruster x 11 @ 50#
run 200m
push press x 11 @ 50#
run 200m
bench press x 11 @ 75#

Comment #99 - Posted by: Victo Power F/36/5'11"/209 at September 3, 2013 6:55 PM

three rounds for time of:
subbed 60 SDHP'S 45# for Row 500 meters
12 Deadlifts: body weight 145#
21 Box jump, 20 inch box subbed 16 inch box.
17:24

The SDHP's were much harder than I thought they were going to be.

M/45/5'6"/142#

Comment #100 - Posted by: Tom G. at September 3, 2013 7:09 PM

38:12 as rx'd RIP and God bless your family.

Comment #101 - Posted by: Rowan (M/48/5'5"/150) at September 3, 2013 7:32 PM

Correction thrusters and push press at 95#s

Comment #102 - Posted by: Rowan (M/48/5'5"/150) at September 3, 2013 7:35 PM

had some extra energy -
- 3.5 mile run (downtown San Fran).
- beautiful city!

M/52/193lb

Comment #103 - Posted by: Mazz at September 3, 2013 7:36 PM

45:18 as Rx'd I waisted a lot of time early on, bumped into a potential client, then round four I hit a wall, will do better next time!

Comment #104 - Posted by: Dain Lewis at September 3, 2013 8:15 PM

45:18 as Rx'd ...waisted a lot of time, will do better next time..

Comment #105 - Posted by: Dain Lewis at September 3, 2013 8:16 PM

M/27/5"9'/185
Holy Shoulders Batman!
33:15
RIP Roney

Comment #106 - Posted by: Blake at September 3, 2013 8:26 PM

28:39
Scaled lifts to 95#

What a great workout to honor a fallen servant of his country and people. Agree with Glorybelle on Cathair's grace in turning her personal tragedy into good for others.

Comment #107 - Posted by: Jim R. 50/5'8"/160 at September 3, 2013 8:29 PM

Joe Northside, you are either an inspiration or insane, doing another workout after Roney!

Comment #108 - Posted by: Jim R. 50/5'8"/160 at September 3, 2013 8:33 PM

I'm so sorry...misread the Kerr family description; should have written about Cathair's grace in turning HIS personal tragedy into good.

Comment #109 - Posted by: Jim R. 50/5'8"/160 at September 3, 2013 8:37 PM

29:35 as Rx'd

Comment #110 - Posted by: phill 37°21'41"N 118°23'43"W at September 3, 2013 8:43 PM

rxd 28:24

Comment #111 - Posted by: Jake Kiddoo at September 3, 2013 9:15 PM

23:29 at 95lbs
Really difficult

Comment #112 - Posted by: MAGNUS 27/5'8"/155-160 at September 3, 2013 9:17 PM

Shoulders were smoked all day today. It was hard to pump my arms during the runs. I was really unmotivated to do the wods however these are a few of my favorite movements
25:44 rx
5'11/M/245

THE MOVEMENTS HAD A JT EFFECT....RIP

Comment #113 - Posted by: Rocky Zepeda at September 3, 2013 9:31 PM

Rest In Peace brother. My heart goes out to your family and the PSNI.

F/27/5'5"/120

Scaled to 85lbs 31:36

Comment #114 - Posted by: Whitney O'Bannon at September 3, 2013 9:42 PM

scaled down to 115 lb instead of 135. great workout

28:59

Comment #115 - Posted by: Stu Stark at September 4, 2013 2:55 AM

Jim R. - haha thanks! Hero WODs are always a great motivator to just keep going, especially when you want to give up (or skip your second workout). The afternoon deadlifts actually felt good after all the pushing movements in "Roney".

Comment #116 - Posted by: Joe Northside m/34/70"/195 at September 4, 2013 4:51 AM

Thruster- 95lb
Shoulder press- 95lb
Bench- 135lb

36 min.

Comment #117 - Posted by: Jonathan Martin at September 4, 2013 5:03 AM

29.28 seconds and it almost killed me

200M run
135 pounds Thruster
200m run
135 pound push press
200m run
135 pound Bench press

X 4

Comment #118 - Posted by: Dafydd at September 4, 2013 5:06 AM

29.28 seconds almost died omg

Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps

Comment #119 - Posted by: Dafydd at September 4, 2013 5:07 AM

as rx'd 32:32. Thank you for you service Roney and many prayers to your loved ones.

Comment #120 - Posted by: Bells at September 4, 2013 5:12 AM

48:28 RX

Comment #121 - Posted by: Eddie at September 4, 2013 6:58 AM

Excellent WOD, easy to scale. I've been doing crossfit for about 1 month and have been happy with the results so far.

Scaled

4 rounds for time:
400m bike
65lbs x 11 thruster
400m bike
65lbs x 11 push press
400m bike
95lbs bench x 11

28:15

M/25/206lbs.

May god bless the Kerr family, and thank you for your service.

Comment #122 - Posted by: Chris at September 4, 2013 7:06 AM

f/135/29 had to scale this to 3 rounds did thrusters and pushpress at 65lbs did bench at 95. 19:47, felt like i was gonna die lol, had originally planned on doing all 4 but didnt have anything left after the 3rd.

Comment #123 - Posted by: megan at September 4, 2013 7:10 AM

22:06 @ 95#
lifts unbroken
treadmill: 9mph

Comment #124 - Posted by: DLong (M/38/5'10"/190) at September 4, 2013 7:25 AM

4 rounds of:
- 135lb thrusters 11 reps
- 135lb push presses 11 reps
- 135lb bench press 11 reps
- 200M run
35 min

Amen on the heat and humidity, good thing I got this knocked out at 7am. This WOD was 3X harder than I anticipated!

Comment #125 - Posted by: M/36/176/5'11" at September 4, 2013 7:54 AM

40.09 rx

Comment #126 - Posted by: Johnh 45/205 at September 4, 2013 8:49 AM

3 rounds..

Run .15 on Treadmill
9 95# Thrusters
6 PullUps
7:00 minutes even
Then
50 Weighted Sits

Comment #127 - Posted by: dyagg at September 4, 2013 9:02 AM

#80
31:15
Substituted bike for run and went a little farther

Comment #128 - Posted by: AdamWeaver at September 4, 2013 9:32 AM

Age 50/Bad Shoulders: 1st WOD ever!
Did All 4 Rounds, but Scaled/Sub'd:
200M Eliptical
Thrusters- 30# Dumbells (No Bar Bell)
Push Press-30# Dumbells (No Bar Bell)
Pushup (Moved to one Legged on Last round)
55:29

Comment #129 - Posted by: KeithP at September 4, 2013 10:03 AM

M 6ft 175lbs

@145lbs
48:46...thrusters were the toughest

Comment #130 - Posted by: Logan at September 4, 2013 10:16 AM

M 6ft 175lb

@145lbs

48:46...thrusters were the toughest

Comment #131 - Posted by: Logan at September 4, 2013 10:17 AM

M/22/5'10"/160#

Scaled weight so I could finish reps with good form. Subbed Double Unders for 200m run because of limited space and equipment.

4 rounds for time:

20 Double unders
95lbs x 11 thruster
20 Double unders
95lbs x 11 push press
20Double Unders
95lbs bench x 11

30:19

Should've done more double unders.

Comment #132 - Posted by: Anthony Fox at September 4, 2013 10:22 AM

27:51 Rx'd

Comment #133 - Posted by: Brandon L. at September 4, 2013 10:43 AM

27:51 Rx'd

Comment #134 - Posted by: Brandon L. at September 4, 2013 10:44 AM

27:51 Rx'd

Comment #135 - Posted by: Brandon L. at September 4, 2013 10:44 AM

M/36/245/6'2"

Nursing bad shoulders... Scaled Thrusters and Push Press to 95#. Kept Bench at 135#. Lost a little time swapping weights with only one bar, but bench was too light.

35:58

Comment #136 - Posted by: rannetk at September 4, 2013 11:29 AM

135 push press and thrusters. 155 bench on racks.
24.26

Loved it

Comment #137 - Posted by: steven marinero at September 4, 2013 11:35 AM

As rx but 155 on bench with smith machine
24.26

Comment #138 - Posted by: steven marinero at September 4, 2013 11:36 AM

4 Rounds
200m run
40kg thrusters 11r.,
200m run
40kg push press 11r.,
200m run
60kg bench press 11r.

27:46'

Comment #139 - Posted by: Evgenios at September 4, 2013 12:00 PM

115lbs for Thruster and Push-press
135lbs for Bench Press
A mixture of 20m and 10m shuttle runs for the 200m runs.

31:56

Comment #140 - Posted by: James M/31/5'7"/160lbs at September 4, 2013 12:22 PM

38:45

Comment #141 - Posted by: myles456 at September 4, 2013 12:44 PM

85# bar on the thruster and PP.
something like 87-88# on the BP.
28:12

In gratitude, Officer Kerr.

Comment #142 - Posted by: Windlord at September 4, 2013 1:22 PM

29:30

Still sore from Hot Shot 19 from two days ago.

Comment #143 - Posted by: Nicholas (M/28/5'10"/175) at September 4, 2013 1:57 PM

37:44, pack with 250 m row; thrusters were brutal, wasted most of my time there

Comment #144 - Posted by: RussA at September 4, 2013 2:22 PM

M/33/6'4"/225
Playa del Carmen, MX

yersterday I've been running 6km200 on 35min.

today I did the 4 Rounds for time of:
Run 200 meters
65 pound Thruster, 11 reps
Run 200 meters
65 pound Push press, 11 reps
Run 200 meters
100 pound Bench press, 11 reps

27"48

start today with 3 25lb kB snatch per hand EMOM during 10 minutes.

Comment #145 - Posted by: frederic at September 4, 2013 2:25 PM

65# thruster and pp
125# bp
3 rds 21:10

Comment #146 - Posted by: Patrick Arnett at September 4, 2013 3:15 PM

DNC
finished 3 rds

Comment #147 - Posted by: Todd at September 4, 2013 4:50 PM

36:20

Comment #148 - Posted by: Pacers at September 4, 2013 4:51 PM

Rxd. 32:05. My IT's are feeling those thrusters

Comment #149 - Posted by: Luis Estrada at September 4, 2013 5:03 PM

Definitively killer for a begginer like me. I did front squats instead. (shouder problem) Proud of myself, I didnt quit. took more than an hour, but finished.
4 rounds
.25 mile on treamill
100lbs front squats
.25 mile
95 push press
.25 mile
.95 bench press

Comment #150 - Posted by: Angie at September 4, 2013 5:40 PM

28:41

Scaled thrusters to 42.5kg
Scaled push presses to 42.5kg
Scaled bench presses to 42.5kg

Comment #151 - Posted by: Brett (25/M/188cm/77kg) at September 4, 2013 9:26 PM

M/31/6'0"/185
Two WOD's in a row today, as I'm playing catch up...
Reluctantly scaled the last 2 rounds of thrusters and push press to 95lbs, the rest as RX'd --> 39:08

Go Cyclones!!!

Comment #152 - Posted by: Adam G at September 5, 2013 12:52 AM

I had no 135lb. bar, so had to scale with 50lb. DB 11 reps per arm. Otherwise RX'd

24:59

Comment #153 - Posted by: Nic Nakis at September 5, 2013 2:05 AM

M/31/5'10/235
Only completed 2 rounds 18:06 tough workout

95# thrusters
135# press
205# bench

Thrusters kill me... we love/hate each other

Comment #154 - Posted by: Matt L at September 5, 2013 4:26 AM

37:34. No bumpers. Treadmill run. Thrusteres and PPs were all broken sets. BP straight through. Jogging the run time may increase weight power output/decrease overall time.

Comment #155 - Posted by: Xman at September 5, 2013 4:33 AM

M/23/6'3/185
36:34

Comment #156 - Posted by: Alex at September 5, 2013 5:06 AM

M/31/5,8/185

37:21 rx'd

Comment #157 - Posted by: david at September 5, 2013 6:27 AM

M/202 lbs/1.82m

135 lbs

32:07

Comment #158 - Posted by: Jay cutler at September 5, 2013 7:24 AM

M/49/217#/67”
3X @ 36:54

Lap 3 : 36:53:91 (3X at 135#)
Lap 3 : 32:39:32 (Daisy’s 3X at 45#, F/15/125#/63”)
Lap 2 : 22:18:50
Lap 1 : 09:35:42

Comment #159 - Posted by: kalauka at September 5, 2013 9:24 AM

35:47 as Rx'd

Comment #160 - Posted by: Jetté 44/M/5'11"/175 at September 5, 2013 10:42 AM

29:55
Scaled to 90#
Shoulders were already dead from previous workouts during the week. And did heavy bench press lifting yesterday

Comment #161 - Posted by: Derrick P M/29/6'1/166 at September 5, 2013 11:01 AM

f/26/4'11"/105#

Scaled 75#, 4 rounds
37:23

Comment #162 - Posted by: richele at September 5, 2013 11:04 AM

M/51/5'8"/163#
Scaled to 95#. Osteo arthritis in right shoulder.
I was a puddle after. 35:38

Comment #163 - Posted by: Pete at September 5, 2013 12:13 PM

31:20 Rx'd

RIP

Comment #164 - Posted by: DLW M/47/176lbs/6'0" at September 5, 2013 12:18 PM

F/25/5'2"/135#

at 95lbs
43:10

Comment #165 - Posted by: Special K at September 5, 2013 12:41 PM

M/36/5'4"/145lbs
As RX'd
34:11

Comment #166 - Posted by: Matt Burritt at September 5, 2013 3:35 PM

M/24/5'10"/181

26:24 rx'd

Comment #167 - Posted by: T. Swihart at September 5, 2013 5:05 PM

@95# 21:37. Interrupted by call at 1/2 point.

Comment #168 - Posted by: scfd1_9607 at September 5, 2013 10:34 PM

M/31/6'0"/185
Two WOD's in a row today, as I'm playing catch up...
Reluctantly scaled the last 2 rounds of thrusters and push press to 95lbs, the rest as RX'd --> 39:08

Go Cyclones!!!

Comment #169 - Posted by: Adam G at September 6, 2013 7:14 AM

50kg all reps
subbed run for row 200m 30m run in between bench

31.14

Comment #170 - Posted by: marc 43/200/6' at September 6, 2013 8:51 AM

135-115-95

35'29"

Comment #171 - Posted by: RAD at September 6, 2013 10:13 AM

37:46 rx

Comment #172 - Posted by: JF at September 6, 2013 10:32 AM

RIP and God bless your family


subbed 115

26:04

Comment #173 - Posted by: Kevin McClellan 52 at September 6, 2013 3:02 PM

m/41/5'11"/165

35:13 Rx

retired army 1SG
clarksville, tn

Comment #174 - Posted by: mark nash at September 6, 2013 5:40 PM

Matt as rx'd 24:00
Seb weight rx, 6 reps per mvmt 24:39
RIP Cnst R. Kerr

Comment #175 - Posted by: sebastian 44/178/6'2" at September 6, 2013 5:42 PM

30:08 for 3 rds w/ 95lbs + 200m.

Comment #176 - Posted by: kevin o at September 6, 2013 5:43 PM

39:25
125 lbs. - thrusters, push press
135 lbs. - bench

Comment #177 - Posted by: Marty/164/33/5'7" at September 6, 2013 6:26 PM

22:28/ m /175 /33 rxd

Comment #178 - Posted by: Eddie at September 6, 2013 7:12 PM

41:15 Rx'd

Comment #179 - Posted by: Victor 26/175/6'1" at September 6, 2013 10:34 PM

As rx'd:

28:23

Comment #180 - Posted by: dsm19 / 34 / 6'0 / 210 at September 7, 2013 12:33 PM

35min
45pounds each side on the olympic bar, I hope that's right?

Comment #181 - Posted by: Barracuda at September 8, 2013 8:25 AM

Male, 1.89m, 220lbs, 33yrs
RX'd in 24:25sec

Comment #182 - Posted by: SJS at September 8, 2013 2:20 PM

I am also a serving police officer in the UK it is an honor to do this workout in memory of a fallen colleague. i subbed in power cleans for thrusters all at 135lbs

23:59, good fun!!

Comment #183 - Posted by: peebs at September 9, 2013 5:16 AM

Just did this WOD at lunch. Loved it!!

M/215lbs/6'1"/34
Couldn't do run bc of facilities so did 20 box jumps for each 200 meters.

20:50

Comment #184 - Posted by: timothy at September 9, 2013 11:15 AM

M/26/6'2"/250

Rx'd 27:43

Comment #185 - Posted by: Thomas Horan at September 10, 2013 6:38 AM

M/30/75kg/180cm

39:27

Comment #186 - Posted by: ukr17 at September 10, 2013 11:43 AM

20:01 @ work.
5x5 press @ 185 prior

Comment #187 - Posted by: jdisch at September 10, 2013 3:10 PM

M/33/5'7"/168
RX 30:27

Comment #188 - Posted by: Mark Salzman at September 11, 2013 4:23 AM

C-
set up 2 bars and moved bench in and out of squat rack. used 85# instead of 95#, everything unbroken but runs were slow!
85# was a perfect weight for me
didn't time it
26+ weeks

Comment #189 - Posted by: Jeff & Charity @ CF Snohomish at September 11, 2013 2:14 PM

47:47 Did it in backyard on cress basement door to back fence and back

Comment #190 - Posted by: cleveland at September 12, 2013 3:03 PM

48:26

Comment #191 - Posted by: Andrew at September 12, 2013 10:01 PM

M/31/6'0"/185
Two WOD's in a row today, as I'm playing catch up...
Reluctantly scaled the last 2 rounds of thrusters and push press to 95lbs, the rest as RX'd --> 39:08

Go Cyclones!!!

Comment #192 - Posted by: Adam G at September 13, 2013 9:05 AM

M/31/6'0"/185
Two WOD's in a row today, as I'm playing catch up...
Reluctantly scaled the last 2 rounds of thrusters and push press to 95lbs, the rest as RX'd --> 39:08

Go Cyclones!!!

Comment #193 - Posted by: Adam G at September 13, 2013 7:10 PM

M/30/75kg/180cm

39:27

Comment #194 - Posted by: ukr17 at September 14, 2013 4:47 AM

M/31/5'8"/210

as Rx'd
30:17

Comment #195 - Posted by: William M at September 14, 2013 6:07 AM

45/m/176cm/72kg

Scaled to 115 pound

37:20

200m run + 1 staircase up and down each time

Comment #196 - Posted by: Memuc at September 17, 2013 11:46 AM

M/5'9/188

26:20 RXed

Comment #197 - Posted by: Chocolate Thunder at September 19, 2013 5:54 PM

Scaled to 45 lbs. but I did the whole WOD in 31:19 and I'm 54 yoa woman!

Comment #198 - Posted by: Dkbrew at September 22, 2013 12:35 PM

M/31/6'0"/185
Two WOD's in a row today, as I'm playing catch up...
Reluctantly scaled the last 2 rounds of thrusters and push press to 95lbs, the rest as RX'd --> 39:08

Go Cyclones!!!

Comment #199 - Posted by: Adam G at September 25, 2013 12:45 AM

As rx'd, 25:43.

Tough but fun. Started breaking thruster (7-4) in round 2, and push press (7-4) in round 3. Bench press unbroken. Tried to keep form during the runs, but I could feel it fall apart late in round 3.

Happy Hero Friday! (89 of 114)

Comment #200 - Posted by: Mel 40/m/5'10"/180 at September 27, 2013 12:58 PM

RIP Sir

runs on treadmill

35:40

m/42/5'8/240

Comment #201 - Posted by: phat boi at October 11, 2013 2:20 PM

rx 22:54
GOOD ONE. BENCH PRESS- DANGIT.

Comment #202 - Posted by: ANDREA AGER at October 13, 2013 9:03 AM

40:27

Scaled the thrusters and push press to 115#. Winter rules, slow transitions in and out to track. Sets 1 and 2 unbroken. Finally was able to fit this wod into my programming.

Awesome wod! A great way for us to get to remember Ronan. To the Kerr family, I am sorry for your loss.

Ron

Comment #203 - Posted by: Ronnieboy M/50/5'9"/185 at November 26, 2013 5:44 PM

15:06 rx'd

Comment #204 - Posted by: Tormod at January 6, 2014 4:43 PM

22:04 scaled to 25k/55lb so did presses and subbed press ups. may have done 5 rounds.

Comment #205 - Posted by: zenoperegrinus at June 21, 2014 10:01 AM

CFWUx2
49:16
Dang! Did thrusters every time, bench & PP would have been a lot easier

Comment #206 - Posted by: Doug at June 24, 2014 8:23 PM
Post a comment






Remember personal info?