April 15, 2014

Tuesday 140415

Nukes

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

matt_th.jpeg

Enlarge image

U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

Posted by Pukie at April 15, 2014 5:00 PM
Comments

RIP Capt Nukes. This one tomorrow is for you

Comment #1 - Posted by: Daegan at April 14, 2014 5:20 PM

wtf

Comment #2 - Posted by: BB m/53/5'10/170# at April 14, 2014 5:21 PM

I love the hero WODs, but it's sad that there are so many...and that there will be many more.

RIP

Comment #3 - Posted by: buffedout at April 14, 2014 5:29 PM

run hard, lift heavy - love it!

Comment #4 - Posted by: Mel 41m/5'10"/185 at April 14, 2014 5:55 PM

what happens if you do not complete the round?

if you dont finish the mile in 8 minutes? do you just start a new mile & try to finish in 10 minutes?

Comment #5 - Posted by: Sidney Sloane at April 14, 2014 6:34 PM

Me preparando para o level one......

Comment #6 - Posted by: Edenilson at April 14, 2014 6:47 PM

Not good at all at running. Can I drop mile to a lesser distance to complete wod? Sorry to ask being that this is a hero wod.

Comment #7 - Posted by: Shaka at April 14, 2014 7:16 PM

Holy lord, this looks relentless...

Comment #8 - Posted by: BC (27/M/5'9"/140lbs) at April 14, 2014 7:20 PM

Is there a rest period between the rounds? Or is this one right after another?

Comment #9 - Posted by: Bill at April 14, 2014 7:20 PM

Semper Fi Marine.

Comment #10 - Posted by: Jeff Johnson at April 14, 2014 7:33 PM

#9 read the small print above the picture

Comment #11 - Posted by: Adam at April 14, 2014 7:57 PM

Semper Fi.

Most incredible workout.

Bless you Nukes.

Comment #12 - Posted by: tosh at April 14, 2014 8:04 PM

Sidney Sloane I would say if you don't finish the first mile, try the next one in 10 minutes and so on or you could scale the distance down a little so you can complete each round

Comment #13 - Posted by: Josh/21/178/5'6" at April 14, 2014 8:13 PM

If you can not run a mile in under the time(s) listed, then run a mile as fast as you can, then complete as many reps of the lifts as you can in 1.5 minutes.

The WOD that is posted is just a guide. Modify it however you like, with the goal of one day being able to do it as prescribed (Rx).

Joe

Comment #14 - Posted by: Joe at April 14, 2014 8:51 PM

Put this wod in the games this year. All the workouts should be hero ones. Rip

Comment #15 - Posted by: Jerime at April 14, 2014 9:03 PM

Awesome looking hero wod! RIP Nukes.

There will be some who need to scale the wod. Some may have to scale the runs, (do 800m or 1200m) or the deadlift. In my case, I will have to scale the power cleans to 185#. Check your egos at the door, and man-up in honor of Nukes.

Comment #16 - Posted by: Ronnieboy M/51/5'9"/185 at April 14, 2014 9:21 PM

Do what you can, don't worry about the time caps. Run a mile as fast as you can and then do max reps of heavy loads for each lift. Max reps mean you attempt a rep and fail.

Comment #17 - Posted by: Gavin at April 14, 2014 10:29 PM

I went to high school and played football with Marty Manoukian. Good guy. As I'm sure Nukes was too. RIP

Comment #18 - Posted by: Tyler Ippoliti at April 14, 2014 10:34 PM

Wow, damn. What a heartbreaker

This WOD just look like a killer. Lots of CFer's are going to HATE the running. Love this one. Good luck!

Comment #19 - Posted by: Chuck @ CrossFit Hillsboro at April 15, 2014 2:36 AM

After 2 consecutive miles I realized this was turning into a 5K, so I stopped the clock and did some work.

Run 2 miles
15 Deadlift, 225#
15 Power Clean, 155#
Run 1 mile
15 Overhead Squat, 95#

Comment #20 - Posted by: Joe Northside m/35/70"/195 at April 15, 2014 3:33 AM

Run 2 miles
15 DL, 225#
15 PC, 155#
Run 1 mile
15 OHS, 95#

Comment #21 - Posted by: Joe Northside m/35/70"/195 at April 15, 2014 3:33 AM

Gone but not forgotten ... Semper Fi

Comment #22 - Posted by: Dino at April 15, 2014 3:36 AM

Just went to day shift after 20 years working nights. This was my first attempt at an early morning wod...what a way to start!

M/6'/180/43
27 reps, Rx'd except 190 cleans

F/6'/140/22
35 reps (1/2 mile run, 115dl, 45 clean, 45 oh squat)

Comment #23 - Posted by: Joad at April 15, 2014 4:03 AM

Did 1 Mile run followd by 1 set maxreps (to Miss or maximal attempd)

1 Mile run (8:10)
225 lbs dl x7
1mile run (7;43)
155 lbs powerclean x 4
1 Mile run (7:25)
115 lbs overhead squat x 6

Comment #24 - Posted by: Frank van Meurs at April 15, 2014 4:20 AM

If you can do this rx you are a beast. RIP Marine. Taking a rest day. Will make this up (scaled for weights)tomorrow at 0530. Will post results then.

Comment #25 - Posted by: Jim K. M/38/5'6"/143# at April 15, 2014 4:58 AM

10.30 tomorrow wish me luck!

Comment #26 - Posted by: Josh c at April 15, 2014 5:49 AM

couple of ways to scale:

1. decrease the weight.
2. decrease the distance.
3. increase the mile time cap if your mile is slower than any of the time caps listed.

if you're mile is 12 minutes scale the distance. if your mile is 9 minutes then scale the time cap.

whether scaling or going rxd, give everything. good luck!

Comment #27 - Posted by: aermio m/35/67/164 at April 15, 2014 5:57 AM

Rx'd this difficult WOD.
Run1=6.01
Dead lift reps- 10
Run 2= 7.35
Power clean reps- 4
Run 3= 7.37
Over squat reps - 4

Comment #28 - Posted by: JGCC at April 15, 2014 5:59 AM

Slick outside this morning, so no running.

Dug back into the archives and did Open Workout 11.2

AMRAP in 15 minutes of:

9 Deadlifts, 150#
12 Pushups
15 Box Jumps, 24"

6 rounds, + 8 Box Jumps

Comment #29 - Posted by: EricS M/33/5'10/175 at April 15, 2014 6:31 AM

CFWU x1

WOD
800 M run
45# deadlifts, 10 reps
Then
800 run
15# power cleans, 15 reps
Then
800 run
15# overhead squats, max reps

17:09 thru final 800m, then 20 reps to failure

Comment #30 - Posted by: rbst m/38/5'10/186 at April 15, 2014 6:51 AM

Not enough daylight to run, so I hope to honor Nukes this weekend. This one will be brutal, esp. for good runners who get lots of time to go heavy.

Picked one of my favorite old WODs:
10 RFT:
15 deadlift, 135#
15 push-ups
12:13

Back in '08/'09, when I started CF-like workouts, this took me in the mid-20 minute range, leaving me dizzy and completely spent. Now, just tired but ready for the day.

130414: 12:12
130222: 16:23 (at 145#)

Comment #31 - Posted by: Jim R. 51/5'8"/156 at April 15, 2014 6:56 AM

Just ran about 3 miles.

Comment #32 - Posted by: Latham at April 15, 2014 7:04 AM

Awesome wod! Got 23 reps total RX.
Mile times 7:32,8:00,9:15 got 3DL@315,6cleans@225 and 14 OHS @135.

Comment #33 - Posted by: Cris R at April 15, 2014 7:12 AM

1 mile: 9:05
DL: 315 x 6
1 mile: 11:50
Power clean: 165 x 10
1 mile: 10:07
Overhead squat: 95 x 10
115 x 10
135 x 10
Had a bit of trouble with lower back burning during the second mile, guess the dead lift wore it out a bit. The back felt a lot better during the third mile. Lowered the weight for power clean and next time should raise the weight a bit more. I was not sure about the overhead squat, and started out a bit low and raised it til I got to 135. Next time I should be able to start with 135.

Comment #34 - Posted by: BW at April 15, 2014 7:22 AM

Raining so
Crossfit Royalty wod
3 x 5 back squat 135#
3 x 3 back squat 145#

15 minute Amrap
5 back squats from the ground 100#
10 box jumps 20 inch box
15 burpees
6 rounds

Will make up Nukes

Comment #35 - Posted by: D.S. F 52/5'6/117 at April 15, 2014 7:51 AM

M/24/5'11"/187

DL: 3
PC: 4@205
OS: 15

couldn't keep track of the run times exactly, but first was ~7, second ~7:30, and third ~8.

Comment #36 - Posted by: Miles Forks at April 15, 2014 7:58 AM

What would be the weight for females?

Comment #37 - Posted by: Manny at April 15, 2014 8:09 AM

@Manny

http://forum.crossfitbrandx.com/index.php/forums/

go to "Crossfit WOD" and search it.
It has Scaled versions and the RX-weights for everybody

Comment #38 - Posted by: Frank van Meurs at April 15, 2014 8:14 AM

Semper Fi

Comment #39 - Posted by: JIm Hebert at April 15, 2014 8:17 AM

This is maybe the best workout I've ever seen. I can not wait to do this. I would say crush this, but the only thing that will be crushed is me.

R.I.P. Captain Nukes
and I am sorry for the loss for all of your loved ones!

Comment #40 - Posted by: Josh at April 15, 2014 8:22 AM

What a beast nowere to hide on this 1 me and friend both serving in british forces paid our respects this afternoon

Me rx 10dl 6pc 5ohs
Friend rx 6dl 5pc 21ohs (how i do not know!!!)

The powercleans were a shock!

Rip

Comment #41 - Posted by: sam d at April 15, 2014 8:23 AM

Swod
Power cleans 5 x 65, 3 x 95, 3 x 100, 2 x 100, 3 x 100,
3 x 100#
Overhead squat 5 x 65, 3 x 75, 3 x 85, 3 x 85, 3 x85#
30 pull ups
10 min handstand practice

Comment #42 - Posted by: D.S. F 52/5'6/117 at April 15, 2014 9:02 AM

What a beast nowere to hide on this 1 me and friend both serving in british forces paid our respects this afternoon

Me rx 10dl 6pc 5ohs
Friend rx 6dl 5pc 21ohs (how i do not know!!!)

The powercleans were a shock!

Rip

Comment #43 - Posted by: sam d at April 15, 2014 9:02 AM

6:41
12 Deadlift @ 315
6:37
12 Power Cleans @ 225
6:47
22 Overhead Squat @ 135

To all those who gave the ultimate sacrifice. I say thank you. Semper Fi brother.

Comment #44 - Posted by: Marcus at April 15, 2014 9:06 AM

7.30, 5, 185#
7.37, 8, 135#
8.17, 16, 95#

My thoughts are with your family.

Comment #45 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at April 15, 2014 9:17 AM

6:40 mile, 3 DL at 315
7:30 mile, 3 P Clean at 225
8:00 mile, 15 OH Squat

About 4 months into Crossfit. Probably could have gotten a few more if the rack and treadmills were closer at the gym.

M/26/5'9"/185

Comment #46 - Posted by: NickT at April 15, 2014 9:26 AM

6:45mi/225 DL 5 reps

7:05mi/135 PC 8 reps

7:15mi/65 OS 5 reps

Comment #47 - Posted by: TB at April 15, 2014 9:42 AM

42 minutes run/walk
DL 315x5
CL 185x5
OS 95x5

Comment #48 - Posted by: mike vinson 46/5'8/215 at April 15, 2014 9:57 AM

Run 1 mile - 6:50
DL at 315 - 10 reps
Run 1 mile - 7:35
PC at 185 - 8 reps
Run 1 mile - 8:07
OHS at 135 - 7 reps

RIP Capt. Nukes

Comment #49 - Posted by: Dave 31/6'/180 at April 15, 2014 10:03 AM

RIP Capt. Manoukian. My best to his family.

Scaled to:

8 minutes to complete:
1-mile run, on elliptical
225-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run, on elliptical
135-lb. power cleans, max reps
No third round

18 deadlifts
22 power cleans
Forgot to write down run times.

Comment #50 - Posted by: Kevin C. (M/55/5'11"/174) at April 15, 2014 10:14 AM

Scaled to:
1/2 mile run
DL 225 lbs 12 reps
1/2 mile run
PC 135 lbs 8 reps
1/2 mile run
OHS PVC pipe 10 reps
Didn't have it today for sure.

Comment #51 - Posted by: ChuckB M/56/5'11"/165 at April 15, 2014 10:15 AM

May God bless your family Capt. Manoukian, Rest in Peace.

Comment #52 - Posted by: ChuckB M/56/5'11"/165 at April 15, 2014 10:21 AM

Nice work Joe Northside, D.S., and Kevin C!

Comment #53 - Posted by: ChuckB M/56/5'11"/165 at April 15, 2014 10:33 AM

Day 2 of 30 doing Xfit workouts for a month:

Xfit warm up
6:53 mile; 23 deads @ 75#s
8:03 mile; 25 clean @ 75#s (starting w/ bar at thighs...can't do power cleans at my gym)
9:13 mile; 35 overhead squats @ 35#s

Brutal, even with lower weight.

Comment #54 - Posted by: WjR M/25/6'/170 at April 15, 2014 10:35 AM

6:58 - 3
7:48 - 0 (spent all time changing weight)
7:43 - 42 (just bar)

Comment #55 - Posted by: Craig Beveridge 39/M/5'11/210 at April 15, 2014 10:56 AM

had to modify
1200 m rowing - 5.25
75 kg dl - 10 reps
1 km run - 7.11
45 kg pc - 10 reps
1 km run - 7.11
35 kg os - 10 reps

Comment #56 - Posted by: Tonny at April 15, 2014 10:58 AM

2nd week of crossfit...

1 Mile run (7:30)
205lb DL x 10
1 mile run (8:34)
135lb power cleans x 9
1 Mile run (9:13)
95lb overhead squats x 10

Comment #57 - Posted by: Dan E. (M/36/6'1"/200) at April 15, 2014 11:17 AM

Scaled to Brand-X "Porch" weights.... I can do DLs at 315#, but 225# PC is beyond my 1RM and the 135# OHS is right at my 1RM.

8 min. round: 7:17 / 12 DLs @ 225#
10 min. round: 7:55 / 11 PCs @ 155#
12 min. round: 7:58 / 16 OHS @ 95#

Smoker! Loved it.

Comment #58 - Posted by: fargingbastige (M/47/6'0"/198) at April 15, 2014 11:45 AM

Scaled:
DL @ 275: 5 reps
PC @ 185: 10 reps
OHS @ 95: 8 reps

Had to run all over the gym and wait for and setup barbells in between.

Comment #59 - Posted by: Brad H at April 15, 2014 11:47 AM

Rx
7:02-9
8:00-9
8:15-12

Comment #60 - Posted by: Brady Mora at April 15, 2014 11:48 AM

Can't wait for this one!

Comment #61 - Posted by: David Bagacina at April 15, 2014 11:56 AM

42 minutes
1 mile
315x5
1 mile
185x5
1 mile
95x5

Comment #62 - Posted by: Mike Vinson/M/45/5'8/212 at April 15, 2014 12:08 PM

6:26/9reps rx
7:46/4reps rx
8:05/20reps rx
neck injury messed with dl and clean reps
rip brother semper fi!

Comment #63 - Posted by: Kri$ at April 15, 2014 12:33 PM

1 Mile run 7:50
225Lbs x 10
1 mile run 7:25
135 x 9
1 mile run 7:33
Front squat substitute 135lbs x 15

Comment #64 - Posted by: Hunter at April 15, 2014 12:51 PM

8 minutes to complete: 8:10
1-mile run
315-lb. deadlifts, max reps - 100 kg - 10 reps
Then, 10 minutes to complete: - 9:22
1-mile run
225-lb. power cleans, max reps 70 kg - 10 reps
Then, 12 minutes to complete: - 9:43
1-mile run
135-lb. overhead squats, max reps 40 kg -8 reps

Comment #65 - Posted by: Ilcho at April 15, 2014 12:51 PM

1 mile @ 8:39
DL 315x5
1 mile @ 8:50
PC 175x7
1 mile @ 9:05
OHS 135x5

Comment #66 - Posted by: Heath M/43/6'/215 at April 15, 2014 1:13 PM

Rx: 4 DL, 3 PC, 5 OHS

**Ran on treadmill**

Comment #67 - Posted by: Daniel A Johnson at April 15, 2014 1:22 PM

Rx:
DL 30
PC 17
OHS 20
Great wod! Loved it!!
36/F/5'6"/150

Comment #68 - Posted by: Erin at April 15, 2014 3:01 PM

M 37 6'00" 205

Rd 1 all Rx: Run - 6:50 DL - 6
Rd 2 all Rx: Run - 7:20 PC - 5
Rd 3 all Rx: Run - 9:50 OHS - 7

Fair winds and following seas...

Comment #69 - Posted by: Mark at April 15, 2014 3:04 PM

RIP Nukes Thank you for your service
scaled
8 min
800m run 225# dl 12 reps
10 min
1000m run 135# pc 13 reps
12 min
1200m run 95# ohs 14 reps

then made up weighted pull up wod from monday
results there

Comment #70 - Posted by: Mike Andridge/43/5'8"/175 at April 15, 2014 3:07 PM

1 round: 1 mile/DL 3x315 lbs
2 round: 1 mile/ P-Clean 3x225 lbs
3round: 1 mile/ (OHS) 20x135 lbs

Comment #71 - Posted by: Darrell at April 15, 2014 3:12 PM

Going to do this one Saturday morning. Did the row/pushup WOD from4/13/14. Details there.

Comment #72 - Posted by: Kurt M/40/185 at April 15, 2014 3:26 PM

Was in a hotel for this one so I had to sub (like I could do all of that anyway). Hopefully I did this some justice.

"Nukes"

Run 3 Miles (Treadmill): 25:00
50 KB Swings (Each Arm), 25 lb Backpack: 5:00
50 Burpees: 5:00
50 Strict Pull-ups: 4:49
50 Air Squats: 1:49

Captain, thank you for your service and your sacrifice. God Bless.

Comment #73 - Posted by: Trent M. M/34/70"/185 at April 15, 2014 3:56 PM

@Chuck- thanks! For not feeling well, you did pretty darn good.

Comment #74 - Posted by: Kevin C. (M/55/5'11"/174) at April 15, 2014 4:05 PM

Mike A., Chuck B. Kevin C. joe N. nice job guys.
I plan on making this up on the weekend. Looks tough as it should be

Comment #75 - Posted by: D.S. F 52/5'6/117 at April 15, 2014 4:32 PM

Scaled at 275/145/95 w/1600m rows:

7/18/12

RIP Nukes

Comment #76 - Posted by: james.patrick [M/52/66"/135]-'06 at April 15, 2014 4:54 PM

RIP Capt Nukes and God bless your family

Scaled this to 1/2 mile runs and reduced weight of the DLs and PCs by 20#

3:50/8reps 295# DLs
3:52/6reps 205# PCs
4:02/8reps rx (135# OHS)

The 8-rep OHS is a PR, I may have had 1 or 2 more in me but I wimped out

Thanks

Comment #77 - Posted by: mikeyb m/53/178 at April 15, 2014 4:55 PM

M 43 5'10".
6:59 + 8x dl @315
7:45 +6x pc @225
8:03 +19x ohs @135

Comment #78 - Posted by: DFW at April 15, 2014 5:02 PM

@ D.S. thanks
I'm always impressed with your work
@ DFW great work

Comment #79 - Posted by: Mike Andridge/44/5'8"/175 at April 15, 2014 5:16 PM

R1 7:29 + 3 dl @ 315#
R2 7:38 + 10pc @ 150# 225# fail twice
R3 8:44 + 13ohs @ 135#
Almost rx

Then decline sit-ups and hanging leg ups till I wanted to throw up

Comment #80 - Posted by: Wolfgang 6'3/250# at April 15, 2014 5:30 PM

1 mile run 15 dead lift @ 250lbs
1 mile run 10 power cleans @ 185lbs
1 mile run 25 OHS @ 135lbs

Sweet WOD! Respect, Soldiers!!

Comment #81 - Posted by: Josh at April 15, 2014 5:33 PM

Him
Run 0.5 mile
10 165 deadlift
Run 0.5 mile
15 power clean
Run 0.5 mile
20 OHS with PVC

Her
Ran .5 mile
10 72 lb deadlift
Run .5 mile
15 21 power clean
Run .5 mile
25 21 lb OHS

Comment #82 - Posted by: Texas couple at April 15, 2014 6:00 PM

Him
Forgot time
20 minutes

Comment #83 - Posted by: Texas couple at April 15, 2014 6:04 PM

1 mile 7:20
315 DL. 5 reps
1 mile 8:10
225 clean 3 reps
1 mile 9:00
135 ohs 17

Thank you for your service and sacrifice Nukes.

Comment #84 - Posted by: hollyhog at April 15, 2014 6:06 PM

1st rd-6:52 & 15
2nd-7:49 & 3
3rd-8:16 & 15

Good job everyone.

Comment #85 - Posted by: David Barnard at April 15, 2014 6:12 PM

rip nuke. sorry for your loss. may god bless all of those who never returned home.

rx
m 36 6'2" 220
6:40 /12
6.35/14
6.37/40

Comment #86 - Posted by: justin lawrence at April 15, 2014 7:08 PM

Rest in Peace Nukes. God bless your family and those you died protecting.

Male, 25, 170 pounds and 5 feet 9 inches.

7:15 mile
One deadlift at 315#

8:13 mile
Five power cleans at 185#

9:45 mile
Four overhead squats at 135#

Comment #87 - Posted by: Zach at April 15, 2014 7:15 PM

RIP Nuke. Nice snowstorm over night so rode stationary bike instead of running.

6:27 2 mile Bike
16 Deadlifts at 225lbs (10,6)

6:27 2 mile Bike
15 Power Cleans at 165lbs (singles)

6:32 2 mile Bike
33 Overhead Squats at 95lbs (5x5, 8)

Comment #88 - Posted by: Geoff M/23/5'7/150lbs at April 15, 2014 7:28 PM

Rx: 37 total reps

Comment #89 - Posted by: Conor M/23/6'1/195 at April 15, 2014 7:41 PM

Rd 1 RX 7:00 mile, 6 DL
Rd 2 11:10 mile, 5 PC @225
Rd 3 needed a sun dial to time mile, 20 OHS @135

RIP Nukes

Comment #90 - Posted by: Lee at April 15, 2014 7:54 PM

Accidentally ran 1.125 miles instead of 1

1 DL at 275
0 PC
5 FS at 135

Comment #91 - Posted by: Eric at April 15, 2014 8:20 PM

7:08 10 reps
8:27 6 reps
8:41 18 reps
Rx

Comment #92 - Posted by: Sean Connolly at April 15, 2014 8:35 PM

Rx'd
6:50
15
8:10
4
8:30
12

Comment #93 - Posted by: phill 37°21'41"N 118°23'43"W at April 15, 2014 8:59 PM

Mile 1: 6:38
315# DL x 14
Mile 2: 7:35
205# Power clean x 8
Mile 3: 7:46
135# OHS x 34

Total reps: 56

Comment #94 - Posted by: Mike M (M/38/6'0"/207#) at April 15, 2014 9:26 PM

Couldn't talk myself into leaving the house today, so...

Handstand practice, then

GWOD
Tabata jumping squats

11-6-4-10-10-4-5-6 = 4/56

Comment #95 - Posted by: BC (27/M/5'9"/140lbs) at April 15, 2014 9:31 PM

Rx'd M 5'10"/185#/41
1 mile run 7:05
2 DL 315#
1 mile run 7:30
3 Clean 225#
1 mile run 8:02
25 OH 135#

Comment #96 - Posted by: Brian at April 15, 2014 9:43 PM

In 8min:
1 mile run- 7:06
225lb deadlift- 6 reps

In 10min:
1 mile run- 8:44
95lb Power Clean- 9 reps

In 12 min:
1 mile run- 10.48
135lb Overhead Squat- 4 reps


Comment #97 - Posted by: André Wilkerson at April 15, 2014 9:55 PM

Male 40 years, 74kg, bar scaled down:
8 min: 5 x D/L @ 100kg after 1.6km run
10 min: 15 x Power Clean @ 60kg after 1.6km run
12 min: 16 x Overhead Squats @ 40kg after 1.6km run
Thats the best i could do today after sparring 12 rounds of thai boxing an hour and a half before.

Comment #98 - Posted by: Dan Thomas at April 15, 2014 10:01 PM

1-mile run - 7:14
Deadlifts - 3 reps
1-mile run - 7:27
Power cleans - 8 reps
1-mile run - 7:59
Overhead squats - 21 reps

Scaled deadlifts to 120kg
Scaled power cleans to 80kg
Scaled overhead squats to 30kg

Comment #99 - Posted by: Brett (25/M/188cm/79kg) at April 15, 2014 11:36 PM

a whole lot of running, not much lifting.
1st mile 8:09 no DLs
2nd mile 17:39 2 PC @ 145#
3rd mile 26:42 17 OHS @ 95#

Comment #100 - Posted by: Jim at April 16, 2014 1:27 AM

7:35 + 2 dl @ 155#
8:25 + 4 pc @ 115#
8:15 + 20 ohs w/ pvc

I stopped the clock to change weights.

I tried to do 65# on OHS. I got it overhead, but failed twice trying to squat it, so I grabbed PVC instead of stripping to empty bar.

Comment #101 - Posted by: BradB at April 16, 2014 3:10 AM

Deadlifts: 2
Power Cleans: 4
OHS: 8

DL @ 315, PC @ 195 (PR Weight), OHS @ 115

Comment #102 - Posted by: NickR at April 16, 2014 4:15 AM

Scaled weight to Dead lift 205#, Power Clean 115#, OHS 65#. Will go heavier next time.

1 mile 6:12
Deadlift@205 11 reps
1 mile 6:44
Power clean@115 15 reps
1 mile 7:00
OHS @65 25 reps

God bless you and your family Captain!

Comment #103 - Posted by: Jim K. M/38/5'6"/143 at April 16, 2014 4:43 AM

RIP Marine and may God bless your family.

7:19 mile
One deadlift at 275#

Estimate - 8:30ish mile
Six power cleans at 155#

Estimate - 9:30ish mile
Six overhead squats at 95#

Continuing calf spasms/strain issues when running more than 1 mile.

Comment #104 - Posted by: Rowan (M/49/5'5"/154) at April 16, 2014 5:41 AM

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

M/45/185

Not as rx'd: weights scaled to 275, 205, 95 (unstable shoulder)

6:55/3
7:45/6
8:30/16

More better faster

Comment #105 - Posted by: Marty at April 16, 2014 5:57 AM

5:12 for .7 mi
205lb dl 25 reps
5:22
135lb pc 20 reps
6:45
95lb ohs 20 reps

m/57/5'10"/177

Comment #106 - Posted by: kevin o at April 16, 2014 6:10 AM

8:15
9:00-0
9:25-13 ohs

Comment #107 - Posted by: Jake Kiddoo at April 16, 2014 6:33 AM

RIP, respect to all who serve.

5:50
DL 20 RX
6:50
8 at 205#
7:25
30 OHS RX

This was a great WOD, love the movements in combination with the running.

Comment #108 - Posted by: Corey McGee at April 16, 2014 6:40 AM

Scaled to Pack:
6:51
DL - 185# X 10
7:27
PC - 95# X 13
7:45
OHS - 65# X 25

Comment #109 - Posted by: Dave H (M/38/5'8"/142) at April 16, 2014 7:12 AM

Nukes I am saddened by your loss.my sincere codolences to your loved ones.
Perhaps today is not the day to share the workout youve done instead of this one.If youve scaled or modified it do tell.But if you happened to perfect your turkish get ups...tell me tomorrow. Please.

Comment #110 - Posted by: Dennis Jackman at April 16, 2014 7:18 AM

Don't know if I'm caught in the filter or what. Trying again:

7:35 + 2 dl @ 155#
8:25 + 4 pc @ 115#
8:15 + 4 ohs w/ pvc

I attempted OHS with 65#, but after two fails, I grabbed a PVC instead of stripping the weights to use the empty bar. I could get the weight overhead, but I couldn't get down to parallel.

I stopped the clock to change weights between rounds.

Comment #111 - Posted by: BradB at April 16, 2014 7:46 AM

Fair winds and following seas on your journey warrior!

Comment #112 - Posted by: Apolloswabbie 72" 195# 50 at April 16, 2014 8:08 AM

7:51
4 DL RX
8:25
1 PC RX
8:28
4 OHS RX

Comment #113 - Posted by: Jon H (M/32/6'1"/225) at April 16, 2014 9:35 AM

7:30 + 6DL @225
8:00 + 11PC @135
8:30 + 11OHS @65

Comment #114 - Posted by: Kyle (M/36/5'10/207) at April 16, 2014 10:30 AM

1st mile 6:12
Dead lift 205# 11 reps
2nd mile 6:45
Power clean 115# 15 reps
3rd mile 7:00
OHS 65# 25 reps

Comment #115 - Posted by: Jim K. M/38/5'6"/143 at April 16, 2014 10:42 AM

F/43/5'6"/140

scaled:

6 min: 800m run + 16 DL, 125#
7 min: 800m run + 17 Pwr Cleans, 85#
8 min: 800m run + 20 OHS, 65#

re-set timer and reloaded bar between each round

Comment #116 - Posted by: mom to five at April 16, 2014 10:55 AM

6:46
7
6:41
1
6:26
20

Comment #117 - Posted by: myles456 at April 16, 2014 11:18 AM

round #1 : 6:48 mile - 8 deadlifts
round #2 : 7:25 mile - 1 Clean
round #3 : 7:35 mile - 16 OH Squats

Rx weight
m/5' 9" - 175lbs

Comment #118 - Posted by: CodieH at April 16, 2014 1:21 PM

rd1: mile - 6:50 / DL - 20 reps @ #185
rd2: mile - 6:53 / PC - 20 reps @ #95
rd3: mile - 6:46 / OHS - 20 reps @ #65

on treadmill

Comment #119 - Posted by: DLong M/38/5'10"/185 at April 16, 2014 1:40 PM

2014-04-16: 6:39/12,6:39/12,8:40/2. Rnds all 10mins. 315/135/135.

Comment #120 - Posted by: gs at April 16, 2014 5:27 PM

M/1.64m/63kg/ Escalonei os pesos:
1º 6:40 1,6km - 16r com 187 lbs
2º 7:15 1,6km - 11r com 99 lbs
3º 7:25 1,6km - 20r com 44 lbs

Comment #121 - Posted by: Bruno Christ at April 16, 2014 7:53 PM

Semper Fi!! Never Forgotten! This one was for you Marine.
Did completely Rx. Miles were 6:30, 7:05, and 7:45. Got a total of 50 Reps.
DL@315= 9reps
Power Clean @225=10reps
OHS@135= 31 reps

Comment #122 - Posted by: Michael G at April 16, 2014 8:05 PM

RX'ed
DL 2
CL 0 (My Max is 205lbs btw)
OHS 9

Comment #123 - Posted by: Jalal at April 16, 2014 10:17 PM

7:00, 5x225-lb. Deadlifts
8:20, 5x155-lb. Power Cleans
8:02, 18x95-lb. Overhead Squats

RIP Capt. Matthew Manoukian

Comment #124 - Posted by: gb 46/m/71"/185# at April 17, 2014 3:11 AM

Semper Fi Marine!

Rx'ed
6:33 + 6 Deadlifts
8:11 + 5 Power Cleans
8:40 + 21 OHS

Legs felt like concrete going into the second mile. That is what happens after a long Wisconsin winter with little running. Looking forward to the summer and getting some more miles in and hopefully faster times.

Thank you for your service to this great country Capt. Matthew "Nukes" Manoukian. It was an honor to do that wod.

Comment #125 - Posted by: Scott Thiele at April 17, 2014 4:37 AM

M/6'/180/43
27 reps (7,5,15) as rx'd except 190 lb cleans

F/6'/140/23
35 reps (10,15,10) .5 run, 115 lb dl, 45 lb clean & oh squat

Comment #126 - Posted by: Joad at April 17, 2014 5:00 AM

Did 1/2 mile runs cause short on time
275# DL x 12
165# sq clean x 10
115# oh sq x 11
Around 21 min

Comment #127 - Posted by: Bells at April 17, 2014 11:43 AM

ran on treadmill at 10 for all rounds

6:07 mile
3 DL at 315. I had to set this up, so that wasted some time
6:07 mile
12 PC at 135.
6:07 mile
21 FS at 135.

Comment #128 - Posted by: MAGNUS 28/5'8"/155 at April 17, 2014 12:41 PM

M/25/6'/180#

14-DL 265#
15-PC 155#
30-OHS 110#

This WOD made me sweat:)

Comment #129 - Posted by: Przemek at April 17, 2014 1:11 PM

RIP soldier

'Nukes' weight scaled...
8 minutes to complete:
1-mile run
220-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
155-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
88-lb. overhead squats, max reps

6:59/10 reps @ 229-lb
7:40/17 reps @ 155-lb
8:49/30 reps @ 88-lb

Comment #130 - Posted by: JBR M/38/5'9"/170# at April 17, 2014 1:36 PM

RIP soldier

'Nukes' weight scaled...
8 minutes to complete:
1-mile run
220-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
155-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
88-lb. overhead squats, max reps

6:59/10 reps @ 229-lb
7:40/17 reps @ 155-lb
8:49/30 reps @ 88-lb

Comment #131 - Posted by: JBR M/38/5'9"/170# at April 17, 2014 1:37 PM

Rx'd
6:22 + 10 Deadlifts
7:28 + 8 Power Cleans
7:22 + 25 OHS

Comment #132 - Posted by: Kevin: M/42/195/6' at April 17, 2014 2:35 PM

4800m run 23:30
11 deadlifts
6 cleans
12 OHS

Comment #133 - Posted by: Tormod at April 17, 2014 5:59 PM

M/46/5'11"/210

5min:
800m run + 5 185# deadlifts

6min:
800m run + 10 115# power cleans

7min:
800m run + 28 95# OHS

Comment #134 - Posted by: nutfam at April 17, 2014 6:34 PM

M/ 23/ 5'11" /160lbs

RX'd
1 Mile 5:20 min
315lbs DL 7 reps
1 Mile 5:48 min
225lbs PC 1 rep (2 failed attempts)
1 Mile 5:50 min
135lbs OHS 14 reps

Comment #135 - Posted by: Dillynn at April 17, 2014 9:23 PM

10, 11, 13 minutes
285# DL, 135# PC, 115# OHS

7 DL, 14 PC, 15 OHS

Needed some chalk for those OHS, too sweaty by that point.

Great workout!

Comment #136 - Posted by: Silas at April 17, 2014 9:27 PM

M/23/5'11"/160

RX'd
1 Mile 5:20 min
315lbs DL 7 reps
1 Mile 5:48 min
225lbs PC 1 rep (2 failed attempts)
1 Mile 5:50 min
135lbs OHS 14 reps

Comment #137 - Posted by: Dillynn at April 17, 2014 9:28 PM

Rxd
1 mile - 6 mins 32 seconds
315lbs deadlifts 6 reps
1 mile - 7 mins
225lbs power clean - 5 reps
1 mile - 7mins 10 seconds
135lbs overhead squat - 31 reps

Rip brother

Comment #138 - Posted by: Combellack at April 18, 2014 12:28 AM

As rx'd.

Mile times - 6:30, 7:40, 7:40.

15 deadlifts; 8 power cleans; 32 overhead squats. My folks are in town, so I had my Dad changing out weights between rounds.

What a fantastic WOD. Run hard and lift heavy. And it really does force you to run hard - but not too hard! - especially that first run. If you dog it, you won't have enough time to get the lifting portion in. The deads were harder than anticipated (3 sets of 5), the OHS were perhaps easier (10-8-6-8), and the power cleans were about what I expected (all singles). Runs felt pretty good. Ankle was a little stiff on the first mile, but loosened up.

Happy Hero Friday!

Comment #139 - Posted by: Mel/41m/5'10"/180 at April 18, 2014 10:57 AM

4/17 (158/170/311)
Scaled to 800m each rd
185#DL: 9
95#PC: 15
65#OHS: 24
Finish w/ MU: pull,pull,1,1,1,1,1(getting better!)

Comment #140 - Posted by: Mike Scott M/47/5'9"/197 at April 18, 2014 10:57 AM

Run1 mile 7:31 dead lift 315# 6 reps
Run 1 mile 7:47 power clean 225# 5 reps
Run 1 mile 8:17 OH squat 135# 21 rep

RIP!!!!

Comment #141 - Posted by: Erick M/37/220/6'2" at April 18, 2014 1:01 PM

M/34/5'7"/168
RX 2 deadlifts, 0 power cleans (failed 3 times), 16 OHS.

Comment #142 - Posted by: Mark Salzman at April 18, 2014 1:34 PM

1 mile
10 dl 275
1 mile
15 clean 185
1 mile
20 ohs 95
39:30

Comment #143 - Posted by: Bird at April 18, 2014 2:55 PM

Didn't keep track of time for each run.
DL 7x315
CL 9x185
OHS 15x135
Then ALAN (as long as needed): writhed on the floor gasping for breath.

Comment #144 - Posted by: Dan S at April 18, 2014 4:43 PM

M/35/220/6'1"

Rx'd!!!! Cannot believe it!! Woohoo!
Run 1-mile - 5:52
DL 315# - 17reps
Run 1-mile - 7:14
PC 225# - 8reps
Run 1-mile - 7:06
OHS 135# - 28reps

Seriously am amazed at how great I felt throughout!

Comment #145 - Posted by: Timothy T at April 18, 2014 6:08 PM

1km run - 5:10
40kg Deadlifts - 40 reps

1-mile run - 8:53
30kg power cleans - 6 reps

1-mile run - 9:44
20kg overhead squats - 20 reps

Comment #146 - Posted by: orkun at April 19, 2014 3:40 AM

Some great efforts above on a very tough workout.

Mine was very ragged, with inconsistent scaling and excessively cautious/slow runs. I didn't plan this one well.

Round 1: 1 mi (9:15), then did 5 DL at 230# off the clock
Round 2: 1 mi/9 PC (125#) in 10:30; stopped clock to change weights
Round 3: 1 mi/6 OHS (85#) in 12:00, didn't stop clock to change weights

Proud to honor you today Nukes, and peace to your family.

Comment #147 - Posted by: Jim R. 51/5'8"/156 at April 19, 2014 9:30 AM

m/27/5'8''/185

mile 1- 6:31
DL- 17
mile 2- 7:34
PC- 11
mile 3- 7:30
OHS- 37

RX

RIP brother

Comment #148 - Posted by: KEVAN TAGGART at April 19, 2014 3:00 PM

As rx'd:

6:40 / 9
7:03 / 11
7:30 / 12

RIP

Comment #149 - Posted by: dsm19 / 35 / 6'0 / 210 at April 20, 2014 9:11 AM

1) 6:34, 5 deads @ 275#
2) 7:03, 11 PC @ 150#
3) 7:22, 30 OHS @ 95#

SEMPER FI!

Comment #150 - Posted by: ART/M45/5'5"/150 at April 21, 2014 4:53 AM

modified to 1400 meter run,weights and lifts Rx:
1.) 6:00 - 12 reps
2.) 6:40 - 12 reps
3.) 7:10 - 37 reps

Comment #151 - Posted by: Mitch D at April 21, 2014 12:16 PM

Not sure what happened with the runs, really bad times :(
1) 170m left at time up
2)9:14 0 reps
3)11:04 2 reps

rx'd

Comment #152 - Posted by: Josh/21/176/5'6" at April 21, 2014 6:39 PM

Not sure what happened with the runs, really bad times :(
1) 170m left at time up
2)9:14 0 reps
3)11:04 2 reps

rx'd

Comment #153 - Posted by: Josh/21/176/5'6" at April 21, 2014 6:39 PM

Rx

5:50
13
6:01
11
6:20
30

Comment #154 - Posted by: Roger at April 22, 2014 1:34 PM

1 DL

8 power cleans at 135

40 overhead squats at 95

Comment #155 - Posted by: RAD at April 23, 2014 5:18 AM

8 min-
1 mile treadmill- 6:30
225# DL- 6 reps
10 min-
1 mile treadmill- 8:30
135# cleans- 10 reps
12 min-
1 mile treadmill- 10:30
75# OH squats- 15 reps

Comment #156 - Posted by: rwr m 43/175/70" at April 23, 2014 6:39 AM

8 min-
1 mile treadmill- 6:30
225# DL- 6 reps
10 min-
1 mile treadmill- 8:30
135# cleans- 10 reps
12 min-
1 mile treadmill- 10:30
75# OH squats- 15 reps

Comment #157 - Posted by: rwr m 43/175/70" at April 23, 2014 6:42 AM

6 minutes to complete:
800 meter run
315-lb. deadlifts, max reps
Then, 6 minutes to complete:
800 meter run
225-lb. power cleans, max reps
Then, 6 minutes to complete:
800 meter run
135-lb. overhead squats, max reps

Jason 22/13/23 (225/135/95)
Ricky 12/4/6 (185/135/95)
EP 23/6/20 (95/65/15)
Katie B 15/10/17 (135/95/45)
Amanda 13/6/22 (105/65/15)
Alison 25/6/10 (115/95/45)
Mrs. Carey 7/16/33 (95/65/15) - corner and back 2nd and 3rd rounds
Murley 31/16/8 (135/95/65)
Bubs 19/5/12 (135/95/65)
Mr. Carey 10/9/4 (185/135/65)
Megan Kav 15/1/5 (135/95/45)
Aaron S 15/10/10 (125/75/45)
James 32/7/13 (85/55/35)
Erin 16/7 (135/95) - 0 pc 2nd round, so shortened to corner and redid pc
Mr. Wonsil 11/9 (165/135) -" "

Comment #158 - Posted by: Champions Club at April 24, 2014 2:55 PM

6:30 m
10 dl
6:58
15 cleans
7:04
45 ohs

Comment #159 - Posted by: Brian Cary at April 24, 2014 4:17 PM

7:03, 6 DL; 7:47, 5 PC; 8:06, 25 BS

Comment #160 - Posted by: therozfather at April 25, 2014 4:43 AM

CFWU x 1

All miles on treadmill at 7.5/mph
15 DLs #125
10 Cleans #125
30 OHS #35

Comment #161 - Posted by: F15E_WSO/51/M/185 at April 25, 2014 5:52 AM

M/35/5'7"/190
22 reps rx
RIP

Comment #162 - Posted by: Gjosephsen at April 26, 2014 4:48 PM

m/30/5'11'/200

mile 1- 6:40
DL- 13
mile 2- 7:40
PC- 11
mile 3- 8:00
OHS- 27

RX

Comment #163 - Posted by: matteo at April 28, 2014 8:40 AM

Just did this yesterday
M/21/5'8"/176

7:10 5
7:42 7
7:53 25
RX

Comment #164 - Posted by: Taylar N at May 1, 2014 10:36 AM

Messed it up... Planned to go 800m running but got the mi-km equivalents mixed in my head. Ended doing the following:

5 minutes to complete:
400-m run
50-lb. Dumbbell deadlifts, max reps
Then, 7 minutes to complete:
400-m run
40-lb. Dumbbell power cleans, max reps
Then, 9 minutes to complete:
400-m run
30-lb. Dumbbell squats, max reps

Do not rest between rounds.

Still felt the stimulus quite enough. Good one...

Comment #165 - Posted by: porffenton M/30/5'8"/150 at May 2, 2014 5:40 PM

5:56
19 Dead Lift @ 315
7:25
19 Power Clean @ 225
8:30
34 Overhead Squats @ 135.

Ouch. Great workout.

Comment #166 - Posted by: AJ at May 7, 2014 7:59 AM

Manoukian - You were always the inspiration to work harder both on the field and off. This one was for you brother!!


Mile 1 - 7:45, 1 rep 315 Deadlift
Mile 2 - 8:57, 2 reps 135 Power clean
Mile 3 - 10:15, 9 reps 95 Over Head squat
M/31/5'10/228lbs

Comment #167 - Posted by: Mark Hicks at May 26, 2014 1:45 PM

Manoukian - You were always the inspiration to work harder both on the field and off. This one was for you brother!!


Mile 1 - 7:45, 1 rep 315 Deadlift
Mile 2 - 8:57, 2 reps 135 Power clean
Mile 3 - 10:15, 9 reps 95 Over Head squat
M/31/5'10/228lbs

Comment #168 - Posted by: Mark Hicks at May 26, 2014 1:45 PM
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