October 20, 2013

Sunday 131020


Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

Post time to comments.

1LT Walsh_th.jpg

Enlarge image

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Dan Bailey does "Walsh" - video [ipod] [mov] [720 HD]

Posted by Pukie at October 20, 2013 5:00 PM

RIP JP. You were a beast in life, and you will never be forgotten!

Comment #1 - Posted by: Tim H. at October 19, 2013 5:46 PM

Always in my thoughts and prayers.

Comment #2 - Posted by: Alex P. at October 19, 2013 6:11 PM

Loved the WOD video... I missed these!! Obviously bittersweet because it is a hero WOD.

Does anyone know the song, btw?

Comment #3 - Posted by: Saam at October 19, 2013 6:40 PM

What sneakers is Dan wearing?? Innov8, topo??
Did he give up on the nanos??

Comment #4 - Posted by: Chris at October 19, 2013 7:43 PM

God Bless U.S. Army First Lieutenant Jonathan P. Walsh and all LEO and MIL who protect our freedom each day.

Thank you for the WOD Demo Coach, they really help me out.

Comment #5 - Posted by: steve t at October 19, 2013 9:13 PM

Thank you U.S. Army First Lieutenant Jonathan P. Walsh and all MIL and LEO that protect us.

Thank you for the WOD demo, it really helps.

Comment #6 - Posted by: steve t at October 19, 2013 9:14 PM

If this took Dan Bailey 26+ minutes to complete, it would take me about an hour lol

Comment #7 - Posted by: Pete Easterly at October 19, 2013 10:22 PM

RIP Walsh.

Why do we not post the female weight along side the males? Crossfit is 60% female is it not?

Comment #8 - Posted by: Tina at October 19, 2013 10:30 PM


4 rounds
22 burpee pull ups
22 50kg backsquats
200m run with 15kg weight plate overhead

33.02 mins

Comment #9 - Posted by: JulieSA at October 20, 2013 1:00 AM

Awesome work out.
I will give it my best shot, although it will require a little bit of acaling in the squat department.

Comment #10 - Posted by: Chen M/25/5.9/160 at October 20, 2013 2:36 AM

I love crossfit! I love the free wods! The only thing I have to say, is running with a 25 35 45 lb plate over my head just ain't happening! I'll put my 10 lb weighted vest on instead.

I've been crossfitting for about 4 years. I've learned that sometimes I just need more rest than I allow. Weighted wods are very rarely as received, so I do the load my body can handle. I don't snatch or overhead squat anymore. My right shoulder hurts to much. I try to make my wods as hard as I possibly can, and as fast as I can. It's a personal preference. I'm 52 yrs old, 112. Lbs and 5'3". My goal is to keep moving for as long as I live. Some days I can't do box jumps.....so I do weighted step ups instead. The program is awesome, but I have to make it work for me. I'm a true believer in paleo! Check out The perfect human diet!

Comment #11 - Posted by: Longrunn10 at October 20, 2013 3:57 AM

Will complete later today, scaled a bit likely. It shall be an honor.

Comment #12 - Posted by: PK at October 20, 2013 5:01 AM

Ohhhh, waiting for the Brand-X scaling

Comment #13 - Posted by: NNKMelissa at October 20, 2013 5:28 AM

@ #11, Your body sounds like it is breaking down with age. Scaling as needed is prudent and justified but you may want to start swimming in place of some crossfit wod days, the lack of joint stress in water gives great exercise without the same level of joint stress from gravity and weights.

Comment #14 - Posted by: bb at October 20, 2013 6:12 AM

@ Tina

A while back (couple years maybe) CrossFit posted a video about why they don't have a women's Rx'd weights. Basically, they don't want to tell women "no you're not supposed to do that weight, we'll give you something lighter." Each person has to look at what they're capable of and pick weights, distance, heights that are in their ability and in line with the spirit of the workout. For example, when I have my athletes do Fran, we try to pick the thruster weight and pullup variety (jumping, banded, ring rows) such that they will have to push hard to finish in sub 10. If they're going over 10 minutes then the goal of the wod is missed. With this workout "Walsh" I personally will not do 185 lb squats. I will go with a weight that would be hard for me to do 22 unbroken in the first set, then probably have to break it up in rds 2,3,and 4, like 155 - 165 lbs. Good luck

Comment #15 - Posted by: Eric Hambidge at October 20, 2013 6:15 AM

Fair winds and following seas young Hero.

Musings to come...

Comment #16 - Posted by: bingo at October 20, 2013 6:23 AM

Back squats 105#
35# plate overhead
My best guess at scaling

Comment #17 - Posted by: D.S. at October 20, 2013 6:33 AM

Filtered all week ?

Comment #18 - Posted by: D.S. at October 20, 2013 6:34 AM

Anybody on the music id? Great WOD tune!

Comment #19 - Posted by: Arnold at October 20, 2013 6:38 AM

Squat 45kg
Overhead 15kg

Comment #20 - Posted by: CW at October 20, 2013 6:39 AM

45:40 rx

RIP 1LT Jonathan P. Walsh

Comment #21 - Posted by: gb 46/m/71"/185# at October 20, 2013 6:49 AM

Fair winds and following seas on your journey warrior!

Comment #22 - Posted by: Apolloswabbie at October 20, 2013 6:51 AM

Wow this was horrible! :) I scaled It to 70kg in the squats and I still felt like I wanted to chop of my legs half way in to the wod. Decided to stop after 3 rounds because I realised it would take too long to finish(had to work) Next time I'll do all four rounds but pace myself better!

Comment #23 - Posted by: Anders 26y,73 kg,179 cm at October 20, 2013 6:56 AM

RIP Walsh.

Bailey is a stud. But I see a lot of "no rep" squats from his team behind him.

Comment #24 - Posted by: D. Peterson at October 20, 2013 7:13 AM

Sunday musings...

1) Pronoun. A noun that has lost its amateur status.

I just love that one.

2) Benefit. We did our 3rd annual memorial WOD in memory of our beloved first dog, Haddie. AMRAP 14:00 run 200M/14 Burpee PU. Proceeds to a local dog shelter. Haddie was a runner, and after a spinal cord stroke she got up each time she fell, something that happened a lot (in case you were wondering how the WOD was created). Smallish turnout, but fun and very productive for the shelter.

Lots of folks had come in years past and weren't able to make it this year. Why? Turns out that there's an awful lot of CF stuff that goes on during the weekends now, including other Benefits. This weekend, for example, saw lots of Boxes participating in "Lift Up Luke" to benefit autism research and treatment (scheduled, sadly, after we'd already published our "Haddie" date). One of our guests yesterday mentioned their annual FGB in November, and we all noted at least 3 local competitions. Lotta stuff.

Message in all this? I'm going with CrossFitters are generous people. There are more of us now, therefore more options and opportunities to gather and express that generosity. It's all good.

3) Drama. Sigh. Like clockwork another Groundhog Day around the CrossFit world. Just like the "CrossFit is dangerous" silliness a couple of weeks ago we have the return of "there are too many Boxes" and "there should be more control of Boxes by HQ" and "it's too easy to become a CF L1 trainer", etc. Meh. There must be some growth threshold, some number by which the Affiliates have grown that ignites this particular brushfire because it cycles in and out of flame.

When these sentiments come from outside the CrossFit world they are almost always spoken by folks who have little or no real knowledge of anything CrossFit, often by people who stand to lose a great deal of something or other if CF continues to grow. Whatever. We as CrossFitters pick and choose whether and how to respond to the outsiders however we might, and HQ unleashes Legal and "the Russes" on any who are particularly wrong-headed or mean-spirited. I watch that stuff like I watch sit-coms.

No, what is on my mind is the cyclic re-emergence of these sentiments from within the CrossFit community itself, most often from the second or third wave of Affiliates who have forgotten what it was like when they were new. The very first wave of Box owners could almost all trace their lineage directly back to CF Santa Cruz, but even they had diverse backgrounds that were often quite far afield from fitness. Teachers, coaches, cops and retired military. Bakers, electricians and artists. Almost none of them had any letters after their names, and many of them opened a Box within a year of discovering CrossFit.

And now it should be different how? Why?

Here's what's different and here's why: there are lots and lots of CrossFit gyms now, and sometimes potential members have a choice of gyms. You're a CF trainer, and now you've got to prove your chops. Your micro-community will be different from the Box down the road and people will figure that out. Got a bias in your programming, or a particular "flavor" to your WOD's? Ditto. Once upon a time almost everyone started out with their programming coming directly from CrossFit.com, at least until they figured out their own style. Think you've got a better version of CrossFit to offer your members? Good on ya. It had better be good though, because that Box down the street is running Main Page.

As I watch from both very close up (Lil'bingo is still the youngest Affiliate owner in North America I believe) and afar there appear to be two substantial differences between the first 1000 or so Affiliates and the last 2500 or so: newer gyms are often owned by trainers with very little CrossFit "mileage", and newer gyms are owned and populated by folks who spend very little time here on CrossFit.com. There is a more tenuous tie across the CrossFit universe because of this. While we still have CrossFit training in common we no longer have the shared "home" of CrossFit.com, the comments section, Message Board, and CrossFit Journal because the majority of Box members (and apparently Owner-Trainers) no longer congregate or even visit here.

This has spawned behavior that saddens me. Sniping between Box owners. Whisper campaigns spreading mostly falsehoods in order to sabotage a neighboring gym. Baseless criticism of another owner or trainer, tearing down another in order to appear to elevate yourself. Innuendo that masquerades as fact. All manner of "Mean Girl" stuff perpetrated by people who should know better.

It's gotta stop.

With so many people out there looking into your business from the outside, trying to storm the walls of our CrossFit castle, the internal intrigue needs to stop. Seriously. Got a problem with your neighboring Box? Man up and and have it out. Don't hide behind some mealy-mouthed FB insinuation. Grow some stones and put it out there, stand up and stand behind it. Was it really so long ago that Co@ch himself stood up with flamethrower in hand and napalmed the people whispering about him and CrossFit that you don't know what it really means to stand up and speak your piece?

Far be it from me to tell the good folks at HQ how to run this enterprise, but if asked I'd add a couple of pretty simple rules to the Affiliate agreement: Don't injure your members, and don't be a weasel. Ask for help from anyone--HQ, OG's, anyone--on the former, and expect to be called out into the searing bright light of day on the latter.

IMO that's pretty much all we should be hearing out in our community, too.

I'll see you next week...

Comment #25 - Posted by: bingo at October 20, 2013 7:30 AM

First wod in 8 weeks.
RX 38:50

Comment #26 - Posted by: Jason at October 20, 2013 7:32 AM

BS @ 135#, no rack


Comment #27 - Posted by: Joe Northside m/35/70"/195 at October 20, 2013 7:45 AM

@Tina/#8, there are no women's weights. There is only weight that we can or cannot do, regardless of age or gender or height or weight.

Truth be told, the female Games athletes lift more than many men do. I do many WODs with lesser weight or the stimulus would be ruined. Others I do with lesser weight because I can't lift the full weight.

Use whatever weight you want. Keep intensity by keeping your time in the range of what others are posting. Get some.

Comment #28 - Posted by: Gavin at October 20, 2013 7:49 AM

D.S. - I noticed you've been having bad luck with the filter lately, that must be frustrating.

+1 to Gavin - any weight is "women's weight" if the woman can lift it. Without a rack, I chose a back squat weight that I knew I could power clean at least 10 times (i.e. if I break up the set and have to put the bar down) but would still suck sufficiently for a hero WOD.

Comment #29 - Posted by: Joe Northside m/35/70"/195 at October 20, 2013 8:02 AM

Scaled the back squat to 135 and the overhead platerun to 35.
It was a smart choice by me.

Comment #30 - Posted by: Chen M/25/5.9/160 at October 20, 2013 8:03 AM


32:40 RX

Comment #31 - Posted by: SeanSA at October 20, 2013 8:50 AM


Back squats at 95lbs.
35lb. sandbag overhead carry

Comment #32 - Posted by: EricS M/33/5'10/175 at October 20, 2013 9:12 AM

Loved seeing a WoD demo video again. Nice to see a more recent video instead of clicking on the compare too....
Would've liked to know what the other "non-superhuman" cross fitters had for time too!

RIP Walsh

Comment #33 - Posted by: Dykeshow m/31/6'4"/240 at October 20, 2013 9:22 AM

Burpee ring pull-ups
155# BS

Comment #34 - Posted by: mlt at October 20, 2013 9:56 AM

RIP JP you were a friend and a teammate in HS. Happy you can make an impact in my life even though you are gone. I am honored to do this WOD!! Thank you CF

Comment #35 - Posted by: kyle at October 20, 2013 10:13 AM

39:52 rx

Comment #36 - Posted by: Matt m/30/170/5'9 at October 20, 2013 10:14 AM

First wod in 8 weeks
38:50 - rx

Comment #37 - Posted by: Jason at October 20, 2013 10:18 AM


Scaled at 145 BS


Comment #38 - Posted by: james.patrick [M/51/66"/135] at October 20, 2013 10:55 AM

37:24 Rx

Key for me was resting while I was doing the overhead walk.

Comment #39 - Posted by: Mike M at October 20, 2013 11:00 AM

RIP Walsh-Thank you for your service.

4 rounds
22 burpee pull ups
85# BS 22 reps knee is feeling better
200m run with 45# plate 1 round 3 rounds with 35#


Comment #40 - Posted by: Mike Andridge/43/5'8"/175 at October 20, 2013 11:14 AM

RIP WALSH - You have done us all the biggest favor

29:42 135lb bs

Comment #41 - Posted by: Brandon Hayter at October 20, 2013 11:31 AM

2013-10-20: 37:31. Sub 8rnds of 11. 135#,40lb vest. (3:49,4:08,4:45,5:00,4:55,5:06,4:55,4:50)

Comment #42 - Posted by: gs at October 20, 2013 11:38 AM

Modified for my CoCr & Polymer Knee
Four rounds for time of:
11 Burpee pull-ups
95 pound Back squat, 11 reps
Sled drags 50 meters with 65lbs
Être prêt
"White Devils"
Soldier for Life

Comment #43 - Posted by: Pete In Sun City at October 20, 2013 11:41 AM

36.55 Rx

Comment #44 - Posted by: davidnewton at October 20, 2013 12:04 PM

Musings rolling around in the ether...

Comment #45 - Posted by: bingo at October 20, 2013 12:19 PM

Just sayin ... I like to see the scaling, it gives me an idea where to start. It was not up when I worked out so I took an educated guess.ended up doing 40# more on the squat and 20# more on the overhead. Usually doesn't work that way :)

Comment #46 - Posted by: D.S. at October 20, 2013 1:12 PM


4 rounds
15 burpee pull ups
15 back squats @ 135lbs
no running
forgot to time it

Comment #47 - Posted by: David at October 20, 2013 1:13 PM


3 rounds

Comment #48 - Posted by: Craig Beveridge 39/M/5'11/210 at October 20, 2013 1:16 PM

Burpee/PU's, BS 70# (no rack); Plate 25#; maybe did 200M, but I doubt it. 4 rnds in 34:57

Comment #49 - Posted by: NNKMelissa 49/125/5'4" at October 20, 2013 1:43 PM

M 45/74"/205
Scaled BS to 135#s, 4 rounds 43:13, legs are shot.

Comment #50 - Posted by: PK at October 20, 2013 2:03 PM

49:26 rx'd

Comment #51 - Posted by: Thomas at October 20, 2013 2:47 PM

forgot to time it.
scaled back squat to 95#s, overhead plate carries to 35#s
4 rounds


Comment #52 - Posted by: Tom at October 20, 2013 3:01 PM

I guess I'm going to be sorry tomorrow

Comment #53 - Posted by: D.S. at October 20, 2013 3:11 PM

RIP Lt Walsh.

Burpee PU as Rx
Scaled BS to 115


Comment #54 - Posted by: fp at October 20, 2013 3:12 PM

M 43/185/6'
36.39 with #135 back squat.

Comment #55 - Posted by: Mike at October 20, 2013 3:51 PM


Comment #56 - Posted by: BW at October 20, 2013 3:56 PM



Comment #57 - Posted by: Simon Boote M/42/80kg/6' at October 20, 2013 4:04 PM

43:19 rx rip brother

Comment #58 - Posted by: Kri$ at October 20, 2013 4:20 PM

RIP brother "Walsh"
36:49 Rx
Legs feel like mush.

Comment #59 - Posted by: Fernando M. Gumba M/41/5'6"/180 at October 20, 2013 4:29 PM

#25 I've been crossfitting for 3yrs and usually can do about 90% of the WOD's as Rx. Seems like Brandx is down and I like having a gauge for where to set my weight. I wasn't sure what the load should be for me so I did 120lb squats and 25lb plate. The workout was tough enough at that, 38:47. RIP Walsh, I never set the plate down.

I still don't understand why HQ can't just add the female weight as Rx'd on the main site.

Comment #60 - Posted by: Tina at October 20, 2013 4:44 PM

Brutal, I wanted to ask if anyone knew a good strength training program or book? Really want to get my numbers up. Thank you!

Comment #61 - Posted by: bobby val at October 20, 2013 4:55 PM

My first Crossfit WOD. An honour for it to be a Hero WOD!
22 burpee pull ups
22 BS 135#
100m carry with 25# plate
6 rounds
Loved it!

Comment #62 - Posted by: Steven Hughson at October 20, 2013 4:56 PM

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2


Probably shouldn't have started so low. On the other hand, I often injure myself while bench pressing but came away unscathed today, so I'll call this a win.

Comment #63 - Posted by: BC (27/M/5'9"/140lbs) at October 20, 2013 5:05 PM

24:00 flat nice workout

Comment #64 - Posted by: Mack at October 20, 2013 5:16 PM

3 rounds for time of:
22 Burpee pull-ups
50Back squat, 22 reps
Run 200 meters with a 10kg plate overhead

Comment #65 - Posted by: Felipe at October 20, 2013 5:23 PM

@Tina women's weight usually about 70-75% of rx weight if that helps

Comment #66 - Posted by: M 38/6'2"/180 at October 20, 2013 5:27 PM

36:50 as Rx'd

Comment #67 - Posted by: phill 37°21'41"N 118°23'43"W at October 20, 2013 5:28 PM



last set of burpee pull ups was not to reg as appropriate bar got taken; 200s were broken up into a shuttle sprint of 25m segments.

Comment #68 - Posted by: Miles Forks at October 20, 2013 5:30 PM

Rx'd 48 min
vacuumed my garage while resting between sets, so probably rested more than needed. This WOD was VERY difficult for me and made me sweat profusely.

Comment #69 - Posted by: M/36/176/5'11" at October 20, 2013 5:47 PM

This is my fist full week of crossfit and I am loving this training. I was training for physique competitions but though to myself "WFT am I doing" and switched to crossfit. I love the competition and am in pursuit of becoming the fittest man in history.


Comment #70 - Posted by: Aaron Martinez at October 20, 2013 6:13 PM

41:45 3rd

Comment #71 - Posted by: Felipe at October 20, 2013 6:54 PM


First 2 rounds 135# squat / 45# plate
Second 2 rounds 135# squat / 25# plate

Comment #72 - Posted by: Stox at October 20, 2013 9:25 PM


Beast of a WOD. Felt humble.

Comment #73 - Posted by: Ryan at October 20, 2013 10:21 PM

43.24 min
subbed 60kg squat
made sure because i subbed the squat that i would not drop the 20 kg plate when resting.
This was a great workout.
Just heard a saying last night that i never have heard before. most people probably have heard it but it realy clicked on me was


Comment #74 - Posted by: Seamus (29/m/183cm/95kg) at October 21, 2013 12:23 AM

35:44 Rx'd

Comment #75 - Posted by: DLW M/47/176lbs/6'0" at October 21, 2013 12:43 AM

RIP First Lieutenant Jonathan P. Walsh and may God comfort your family.

45:42 as rx'd.

Comment #76 - Posted by: Rowan (M/49/5'5"/150) at October 21, 2013 3:46 AM

Burpees without pull us 22
Back squat 80kg 22
400m run

Comment #77 - Posted by: Ronin at October 21, 2013 4:06 AM

Scaled to: 125lbs squats and 7.5k plate for the run.
38.04 mins. Brutal way to say "Monday"

Comment #78 - Posted by: Ben m/35/175cm/73k at October 21, 2013 5:45 AM

burpee with pullups 22
back squat 95 lbs
200 m run with 20 lbs wall ball overhead

Comment #79 - Posted by: Wen at October 21, 2013 5:56 AM

scaled at 95# on back squats

Comment #80 - Posted by: Jake Kiddoo at October 21, 2013 6:04 AM

Subbed the 200m run for OH lunge walk (25 each leg) due to gym access. Everything else as Rx'd


BS were brutal and had to pace myself down to 6,6,5,5 for the last couple of rnds.

Comment #81 - Posted by: Roly at October 21, 2013 6:13 AM

JP, you will be missed.


Comment #82 - Posted by: Suri at October 21, 2013 6:52 AM

Late start this morning..

3 rounds - 23:10
135# BS
35# Shoulder Plate Rotations instead of running 200m

finished the last round of burpee/pull-ups after the clock but ran out of time to finish the rest

Comment #83 - Posted by: Silas (M/28/6'/180) at October 21, 2013 7:18 AM

23:18 rxd

Comment #84 - Posted by: LMev at October 21, 2013 7:39 AM

First day back after years: 3 rounds sub 155# and 400m sprint. 22 minutes

Comment #85 - Posted by: JP at October 21, 2013 10:13 AM

3 rounds

15 burpee pullups
95# squat x 10
200M with 20# med ball


Comment #86 - Posted by: FF Joe Cormier at October 21, 2013 10:46 AM

35:31 as Rx'd

Comment #87 - Posted by: Jetté 44/M/5'11"/175 at October 21, 2013 11:02 AM

4 rnds:
22 burpee pull ups
22 back squats 80 kg
200 single unders weighted rope


Comment #88 - Posted by: Fred 39/176/77 at October 21, 2013 11:05 AM

Gollygeewillickers, what a WOD. Honored to do it, but it wrecked my soul.

As Rx for 2 Rounds, then scaled to 155# Back Squats for 3 & 4.

51:50 Just glad to finish.

26:20 ain't happenin.....ever. :) Good job Baildawg.

Comment #89 - Posted by: Mike H. at October 21, 2013 11:10 AM


51:38 Rx

really slowed down towards the end

retired army 1SG
clarksville, tn

Comment #90 - Posted by: mark nash at October 21, 2013 11:35 AM

29:15, pack scaling with air squats and push-ups with blue banded pullups (can't do burpees or run due to hardware in feet and PU bar on stairwell and jumping up to it wouldn't be wise...), 500 m row since didn't know how to sub the weight, doubled the equivalent distance instead

Comment #91 - Posted by: RussA at October 21, 2013 11:37 AM


Some days seeing these brave men and women getting killed just pisses me off!!

We really cannot afford to keep losing them.

In addition to doing a WOD in their honor lets dedicate ourselves to stopping the erosion of the country that they died defending. And if I may dream a little, how about returning it to the glory that it once achieved and can achieve again.

That might be closer to being worthy of their sacrifice.

Todd S.
PS Please forgive the outburst, but honestly this is really f-ing heartbreaking....his wife Debra has to wake up without her husband every day, his son will grow up without his dad, his parents have to do what no parent should have to do - bury their kid. And this story is repeted 10's of thousands of times. Some days we need to let that sink in a little more and affect how we live our lives... Perhaps you've all already done that. My turn. Again sorry for the rant.

Comment #92 - Posted by: Todd S at October 21, 2013 12:02 PM

Thanks for bringing the WOD video back!!! I hope it sticks around. I loved watching and comparing myself back in the day.

This one is going to be rough!


Comment #93 - Posted by: Earle at October 21, 2013 12:33 PM


22x Burpee pull-ups
22x 50k Back squat
Run 200 meters with a 10k plate overhead


Comment #94 - Posted by: Peter at October 21, 2013 12:51 PM

40:10. Subbed running for rowing 200m. Pure pain. RIP and thanks to all our servicemen.

Comment #95 - Posted by: guitarman29 at October 21, 2013 1:16 PM

26:19 as RX'd

The pain and burning was some thing mentally I have learned to over come and block out. very hard to do and I can recall all the tough workouts in wrestling that I learned to manage my pain. It's been a long time since I have felt this good.

Comment #96 - Posted by: b.Jolly at October 21, 2013 1:52 PM

47:35. burpee on flat bench / jumping pullups. 95 lb squat, 200m with 25 lb plate. Try regular burpee with jumping pullup. All else the same.

Comment #97 - Posted by: Elliott Harding at October 21, 2013 2:09 PM


Comment #98 - Posted by: myles456 at October 21, 2013 3:47 PM

# 62---bobby, go to black iron beast, good formula for strength training there, 5/3/1 program. seems lots of cfer's using that to add strength to regimen.

Comment #99 - Posted by: mtvet at October 21, 2013 4:02 PM

Subbed 135lbs for squats

Comment #100 - Posted by: Matt Burritt at October 21, 2013 4:58 PM

Rxd: M/175/6'0
42:51. To those guys killing it in under 30. nice.
The BS slowed me dramatically

Comment #101 - Posted by: Luis Estrada at October 21, 2013 5:40 PM

Made this up one day late. RIP Walsh. As rx'd 38:34.

Comment #102 - Posted by: Kurt M/40/190 at October 21, 2013 6:12 PM

Better late than never.

Scaled - 95lb back squats
Scaled+subbed - 25lb OH Walking lunge, used 50 reps per round instead of 200m run (think I would get a lifetime ban from my globe-gym for that one on a treadmill)


Comment #103 - Posted by: Nate at October 21, 2013 7:16 PM

34:31 bs @ 165#

Comment #104 - Posted by: Jim at October 21, 2013 7:41 PM

F.....ck. Bs makes me too slow "muy lento"

3 rounds

Comment #105 - Posted by: Jairo at October 21, 2013 8:37 PM

22 burpee pullups
22 back squat 95#
200 m walking lunge (15 KG plate)


Comment #106 - Posted by: jbob at October 21, 2013 8:40 PM

35:05 and scaled squats to 135. Awesome WOD.

Comment #107 - Posted by: Joel Propst at October 22, 2013 6:55 AM

52 / 168

used 115# for BS
used 25# for overhead run

45:55 awful - but it was the best I had

Comment #108 - Posted by: tom perry at October 22, 2013 9:13 AM

33:45.... Best 7:46

Comment #109 - Posted by: Kike at October 22, 2013 9:52 AM

Made up on 131022-Tuesday
40:19 - as RX'd

Comment #110 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 22, 2013 11:06 AM



Comment #111 - Posted by: Artur at October 22, 2013 11:24 AM

33:08 @ work

Comment #112 - Posted by: jdisch at October 22, 2013 12:57 PM

Overhead plate run not rx'd. Overhead for 100 meters, carried at chest for 100 meters. Tough wod!

Comment #113 - Posted by: Dave 31/6'/185 at October 22, 2013 3:50 PM

All sorts of subbing and scaling on this one, due to limited means/space.

22 burpee pull ups
25 squats 35#
22 shoulder presses 15#


Comment #114 - Posted by: rachel at October 22, 2013 4:53 PM


25:29 rx'd

Worth every second of pain.


Comment #115 - Posted by: Elliot Simmonds at October 22, 2013 5:02 PM

BS 135#
1ºround plate 20kg, 2º,3º,4ºround 15kg

Comment #116 - Posted by: lucio1928/41/182/95 at October 22, 2013 5:19 PM

22 burpee pull-ups
15 back squats 45# DBs
200m run with 25# overhead

33:53 (6:23,8:39,10:08,8:41)

Comment #117 - Posted by: DLong (M/38/5'10"/185) at October 22, 2013 5:24 PM

135# bar. Otherwise as Rx.


Brutal WOD. RIP Lt Walsh.

Comment #118 - Posted by: Britishfireman1 at October 22, 2013 6:52 PM

37:05 rx'd. Tough WOD especially the last round.

Comment #119 - Posted by: Darren Savickas at October 22, 2013 7:21 PM


With 15000 ft el. mask
Scaled 154# BS
100 high knees

Comment #120 - Posted by: JBR M/37/5'9"/170# at October 22, 2013 10:26 PM


Back squats @ 70kg

Total time: 37:57 - was tough but worth it!

Comment #121 - Posted by: AHenderson at October 23, 2013 1:51 AM

31:15 w/100# squats


Comment #122 - Posted by: ART/M45/5'5"/150 at October 23, 2013 2:39 AM

RIP soldier

3 rounds Rx

Comment #123 - Posted by: Newmann at October 23, 2013 4:33 AM


135lbs for squat (except for last round @ 185lbs)
32 minutes for all four rounds. Brutal! Burpees were killer.


Comment #124 - Posted by: JC at October 23, 2013 7:01 AM

46:44 Rx, holy hell.

Comment #125 - Posted by: Clayphace at October 23, 2013 8:46 AM

Scaled down:
BS 135#
OH Plate Run 35#

Comment #126 - Posted by: Justin M/27/5'8"/144 at October 23, 2013 11:36 AM


28:08 with 155lb BS (90% bodyweight)

Comment #127 - Posted by: Jon Craig at October 23, 2013 12:24 PM

As Rx'd 57:15. Pull-up bar was 18" above full reach.

Comment #128 - Posted by: Jamie m/185/34/5,11 at October 23, 2013 1:14 PM

#85 Squat


Comment #129 - Posted by: Drea at October 23, 2013 2:42 PM


Scaled - & feeling v old after looking at the posts above!

4 rounds
22 burpee pullups
22 back squats 35kg/77lbs
200m run 9kg/20lb wall ball

28 minutes

Comment #130 - Posted by: Miles at October 24, 2013 4:07 AM


Scaled - & feeling v old after looking at the posts above!

4 rounds
22 burpee pullups
22 back squats 35kg/77lbs
200m run 9kg/20lb wall ball

28 minutes

Comment #131 - Posted by: Miles at October 24, 2013 7:16 AM

Mike, Your humor and warmth will never be forgotten. Our loss is heavens gain!
RIP Brother,

Comment #132 - Posted by: Etienne Mac at October 24, 2013 7:34 AM

22 Burpee pull-ups
50 Kgs Back squat, 22 reps
Run 200 meters with a 10 Kgs plate (alternating overhead & chest)

I had to give a break after 1st round as my set-up was messed up by someone...

Comment #133 - Posted by: orkun at October 24, 2013 10:08 AM


Comment #134 - Posted by: Xman at October 24, 2013 11:06 AM

135# BS
45# OH plate run

This was brutal!!

Comment #135 - Posted by: Izzy at October 25, 2013 10:00 AM

can't wait to give this a go. Going to have to scale the weights a bit but hope to give it a go this Sunday!

Comment #136 - Posted by: jacqui Hamer at October 25, 2013 1:13 PM

As rx'd, 35:02.

This one tore me up. I honestly think the back squats were the easiest part of this. Broke them 12-10 for all rounds except last one (unbroken). Burpee pull-ups were probably the worst, but running with the plate was surprisingly tough. I couldn't make it the full distance without resting even in round 1. By the last round, it was mostly walking - with several breaks. I also somehow strained my left pec doing these - which made the burpee pull-ups extra spicy. I had hoped to do this sub-30, but that plan got scrapped when round 1 came in at 7:30!

Happy Hero Friday! (WOD 92 of 116)

Comment #137 - Posted by: Mel 40/m/5'10"/180 at October 25, 2013 1:22 PM



Comment #138 - Posted by: Kevin: M/42/195/6' at October 25, 2013 2:25 PM

RIP Lt and God bless your family

37:17 as rxed

Comment #139 - Posted by: Kevin McClellan 52 at October 26, 2013 5:35 PM

Scaled to:
15 burpee pull ups
15 155 bs
200m run w/ 25# plate

Don't know what happened. I just felt drained and couldn't get into a rhythm. Today was just a bad for me, I guess. I know I've got it in me to knock off at least 10 minutes next time.

Comment #140 - Posted by: Ian J (M/31/5'6"/150) at October 27, 2013 5:41 AM


Comment #141 - Posted by: Andrew at October 27, 2013 3:09 PM

Squats started with bar on the floor, broken to 14/8. Ovhd walk broken into 50m increments, but plate never touched the ground.
Rnd 1: 9:51
Rnd 2: 12:27
Rnd 3: 13:23
Rnd 4: 13:04

Comment #142 - Posted by: PW56 at October 28, 2013 12:20 PM

After Weightlifting 5-4-3-2-1 Snatch
Rx 28:35 Min.
Really great Workout!

Comment #143 - Posted by: Seidler Artur at October 30, 2013 6:43 AM

M/38/178/80 KG.


Four rounds for time of:
22 Burpee pull-ups
60 KG. Back squat, 22 reps
Run 200 meters with a 15 KG. plate overhead

Risultato 32' 00"

Comment #144 - Posted by: Cristian Rollo at October 30, 2013 2:11 PM


Scaled to 135 pound back squat, used squat stands.


10m shuttle runs inside the gym. Had to rest and drop the plate after every 2 round (40m) segment.

Comment #145 - Posted by: Memuc at November 3, 2013 6:56 AM

RX 37:25

Comment #146 - Posted by: Mark Salzman at November 4, 2013 7:07 AM


Comment #147 - Posted by: RAD at November 4, 2013 12:09 PM


3 rds 36:33

Comment #148 - Posted by: denob at November 7, 2013 8:38 AM

30:42 RX'd

No Dan Bailey but I gave it all I had on Veterans Day to honor Walsh and those like him who have and continue to protect us.

Comment #149 - Posted by: Brad T at November 11, 2013 5:26 PM


runs on treadmill with no weight



Comment #150 - Posted by: phat boi at November 21, 2013 9:35 PM

he was a great friend growing up, always dedicated. This was one tough W! And i thought about him every min going through it,

Comment #151 - Posted by: Mike wicks at February 17, 2014 8:18 PM

he was a great friend growing up, always dedicated. This was one tough W! And i thought about him every min going through it,

Comment #152 - Posted by: Mike wicks at February 17, 2014 8:19 PM

42:00 approx, accidentally reset watch

Comment #153 - Posted by: Doug at July 27, 2014 3:46 PM
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