남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211110/
Ricky/
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts=>34.5kg
8 push presses=>45kg
♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell
Post rounds completed to comments./
3라운드+풀업 10회/
무게줄임/
수요일 저녁와드/
비가 계속 와서 오랜만에 운동함

CFWUx1 10*45pp 5*35db pp 8*45db pp
4r +18 reps
45 +CLR/bar dbs

12R+10r. Ring pulls, DL with 5 gallon water bottles (stood on three 20kg plates), push press@45kg. Followed a 7,5,8 scheme for first five rounds. 6,5,8 for next five. Then 5,5,8 for last three.

7 rounds plus 10 reps 
Had to use 70 pound dumbbells. No 75’s available. 

5+16

8 rounds plus 2 reps rxd. Definitely about the push presses -and the cardio as always. Used gymnastics grips which made large sets of pull-ups impossible but saved my unshaven callous skin for another day. 

subbed 45# dbs for push press

7 rounds

8 rds + 6 PP in 9th

10 rounds + 15 reps Rx plus 80lb DBs

8 rounds + 7 
PUs all strict!

8 rds + 15 reps
AMRAP in 20 minutes of : 10 jumping pull-ups / 5 dbs deadlifts / 8 dbs push presses (20-lb. dbs)
M / 40yo / 176cm / 71kg

39/F

6 + 10 RX. 
Push Press got old fast. 

8 rounds + 3 pull-ups Rx

M/ 45/ 135 lbs/ 
10 rounds for n just over the time cap.
I used 75 lb DBs but only 115 lbs for PP. All pull-ups done butterfly & unbroken. 
I did this at a y’all rack so the pull ups were on a slippery grip and that got my grip smoked a bit. Surprised that the DB DL was not too bad at all actually. The PP was the hardest by far. My shoulders were done at the end, and my grip. I started to use wrist wraps after the 6th round. 
Towards the end I was doing more PJ in the later reps of each set. 
Great workout. 

9 rds+6x pull-ups

RIP

Rxd exactly 10 rounds
Loved it!

8+15 RX 

Rx 9+16

10 Rounds + 11 reps
Scaled DB's to 45-lb and used 85-lb for PP

Deadlift 5 repd at 60-70-80-90-95-110-125kgs
Rest 1 hour
Modified a bit:
10 strict pull-ups
8 25kg dumbell deadlifts to even out load difference
8 push presses at 50kgs
6 rounds+10PUS+8DLs
43/1.78m/75kg

12 rounds + 10 pull ups RX

Buenisimoo

Scaled
10 inverted row on smith machine
5 DL 40# dumbbells
8 push press 75# barbell

8 rounds + 5 rows

Felt like I paced a little too much, but muscle fatigue was the limiting factor today. Still tired from 20.5 on Monday.

Did this workout yesterday, 12Nov19. Option two with 10 unassisted pull ups. Completed 7 rounds.

Male / 45 / 205 / 5'9 

RX: 8 Rounds + 3 Pull Ups / 187 reps

13 rounds, 1 rep. 
Modified #3:
10 jumping pull-ups 
5 DB DLs @35#
8 push press @ 65
Strict, kipping and band assisted pull-ups felt terrible, therefore went with jumping pull-ups. 

11rds + 21 reps 

10 Pull-ups
5 KB DL (53lbs each)
8 Pushpress (95lbs)

woman's rx 11 + 10 reps

10rds + 10 reps rx’d

58/172
50 lb DBs and 95 lb PP
9 rounds + 10 pull-ups + 1 DB dl (218 total reps)

RIP Sgt. Ricky

Rx’d 
10 rds + 13 reps

13 rounds and 13 reps rx.  Started full speed.

8 Rounds - Scaled

Did the pull ups assisted with a band. Dead lifts were with 52.5 dumbbells (as heavy as mine can go). Push presses were also with bands (got a barbell but no weights for it yet).

8+10+5+3. Finished round 9 at 20:20. Used 70 DB(heaviest we have), 95 on PP. Semper Fi Ricky. 

70lb dB

8+1 pull up

AMRAP 20'
10 Pull-ups
5 DB Dead lift 2×32 kg
8 Push Press 55 kg

217 reps

Scaled to:

20’ AMRAP
10 ring rows
8 DB DL (25#)
8 push press (35# barbell)

10 rds + 10RR + 8DL

I am only as strong as my weakest muscle.  My forearms were spent early.

M45 8 rounds
pull-ups with band
75-lb. DB
95-lb. push press

13 rounds + 8 pull-ups Rx 
M/43/

14 rounds even. 50lb DB, after first two rounds, I switched to strict body weight rows, so I could keep my pace up. Still a struggle. My arms and shoulders haven’t felt this pumped in a long time. That was more of a gasser than I anticipated. 

Thank you to all our vets!

New but not really; I used to post here on the main site over a decade ago :-)
Scaled 20min AMRAP:
5 pull ups
5 DB Deadlifts (35 lb dumbbells)
8 Push Presses (55 lb Barbell)
14 Rounds + 10 reps

Scaled
10 pull ups
45lb deadlifts
75lb push press
9 rounds

Wow. 9 rds. 

TRX pull
2 35 lb dumbbell deadlifts
2 35 lb dumbbell thrusters (7 rds) / push press (2 rds)

10 pullups
Used 20kg dumbells for deadlift, 10 reps.
Subbed for shoulder presses and used 15kg dumbells. 

8 rounds plus 10 pullups

3 rounds + 15 reps. Rx 

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

Scaled: ♂ 50-lb. DBs, 95-lb. barbell

11+4
258

4 sets 13 reps. Had to go down to 125 lb barbell

Had to trim down push press to 125.  Did 4 sets and 13 reps
 

6 rounds +10 pull ups
I only have one set of #30 DB
135 was a heavy push press for me

To all Veterans, We can't Thank you enough for your service and sacrifice! As my husband says we don't do it for thanks, but I'm grateful for all our Service Members past and present.

scaled
10 pull-ups 
5 DB deadlift 35s
8 push presses 95#
20 minutes- 13 rounds 

Definately should have read the "intended stimulus" bit before doing this over... Due to equipment limitations, I did 10 pu, 5 DB deadlift @75lbs, but then also used the same 2 DBs for the push press. BIG mistake! Constantly had to test to get those done. Got 8rds + 4 pull-ups, will probably try again...

7 + 4 rx 

M/34/5'10"/190

Rx'd 9 rounds +15 reps

RIP Ricky
20 min amrap
10 strict ring pull ups
5 DB DL 50# db's
8 push press @ 95#
8 rnds plus 4 pull ups
m/49/175

10 ROUNDS + 4 PULL UPS /RX

12 rounds and 10 pull-ups. Thank you for your sacrifice Sergeant. 

9 + 6 scaled push press to 45# DB 
RLTW

I really enjoy the brief that accompanies the WOD. Thanks for all your work. 

5’8” / 169 lb / 21 / M

Rx’d 12 rd plus five pull-ups
281 reps

Rx’ed 
7 rounds+17 reps

Really slow today, doing 20.5 and main site WOD yesterday probably didn’t help. 

Rest in Peace Sergeant.  Thank you for your sacrifice.  rx, 7 rds +5 +10 +1.  

11 rounds + 15 reps! Had only 70 lb dumbbells. Workout was hard. 
Thanks for the service of those that gave all. 

SCALED
PU- assisted strict
DL- 50lb DBs
PP- 35lb DBs
11 rounds

8 rounds. dumbbell 80 lbs rx

8+4 - Sc, subbed 11in (3 45s stacked up) Deficit 53lb KB Deadlifts, which put the top of the handles just under the top of the stack of plates. All else was Rx, just didn't have 75lb dumbbells. 

Scaled to 48lbs DBs and 85lbs BB
10 rounds + 20 reps (10-5-5)

11 rds + 1 pull-up (254 reps) Rx

My butt hurts so bad from yesterday.

RX’d 7 rounds + 2 reps

6 RD'S and 3 pull-ups.

I did 
20min AMRAP
5 Pull ups (kip)
5 KB deadlift (32kgx2 /70lbx2)
8 push press 31.5kg/70lb)
13 rounds 

This workout will accumulate a fairly high amount of volume as higher level athletes will accumulate 13+ rounds. Strive for unbroken sets on all movements and relatively fast transition times. With that being said, being that this is a Hero Workout, give this workout a shot as prescribed even if the loads are heavy for you and the reps are challenging. Just ensure safe mechanics. Here are some scaling thoughts:

Pull-ups: For athletes that can perform the rounds unbroken or with 1-2 short rest breaks, I will likely allow them to complete this movement as prescribed today. For athletes where their max capacity for pull-ups is less than 10 reps, I will likely reduce the reps per round to achieve. With that being said, if this athlete wants to attempt this workout as prescribed, I will allow them to do so today. 
For athletes that cannot complete pull-ups, I will have them alternate rounds of completing jumping pull-ups and ring rows. For example, on round 1 they will perform jumping pull-ups and on round 2 they can perform a ring row. 

Dumbbell Deadlift: I consider the load to be moderate and the reps should be able to be completed unbroken on each round. I will have athletes reduce loads to achieve the goal of the day. This movement can be hard to set-up with a flat back position, so I will elevate the dumbbell or plates or a box to a position where the athlete can start with a sound set-up position. 

Push Press: I consider the load to be moderate and 8 reps to be challenging but completed unbroken on almost every round. I will have athletes use loads that allow them to achieve the goal. If an athlete has a goal to complete this workout as prescribed and this load is heavy for them, I will allow them to do so today as long as they are maintaining safe mechanics. 

7+11 rx’d 

8 rounds (slight variation from rx'd due to preference) 

10 dead hang strict pull ups
5 barbell stiff leg deadlifts 100kg
8 clean to push press strict form 70kg

8 rds plus 8 PP, 10 jumping pull-up, 5 35# DL, 8  55# PP

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth

M/45/6'2"/180#

After last nightshift
Women's rx'd 
12 rds + 10 + 5

9 rounds. 10 kipping pull-ups, 10 deadlifts with pair 35 lb. dumbbells, 8 push presses with 75 lb. barbell cleaned from floor.

This is my first hero...dang!!! Warmed up nicely, first round Rx was a bit ambitious being 3 weeks into cross fit. Immediately scaled down to the women's Rx. I don't have the shoulder strength for multiple rounds at 135lbs yet.

8 rounds, 184 reps

At the going down of the sun and in the morning, we will remember them

10 rounds + 13 reps
Did strict pull-ups and women’s weights.

Scaled
Juans option 2
8 rounds + 5 reps.

Was not feeling it today. Maybe I should have gone lighter on the presses. Oh well.

Option 3, female scaling, limited schedule, 16:00, 10x

Mainsite team, I am thinking of treating this Hero as an opportunity for acknowledging and accepting (being honest) with where my heart is regarding my training.

Am I training with a clear conscience and a warm heart? Am I doing CrossFit with a meaningful purpose? 

Many attitudes can obstruct clarity in training and warmness of heart. 

If I can be aware of a natural intention to do good things by training (achieving Fitness for myself,  promoting its benefits to others,  being an example of whats possible) then I am ok.

On the other hand, Am I worrying? concerned about how my oerformance will stack to others? Am I trying to diminish/beat someone ? Am I being oblivious (not counting, misscounting) ? Am I in a rush to finish this set? 

Can I be more aware of my body, still be fast, and not be in a hurry? 

Can I remember my deep and noble purpose for training throughout all day today?

How are you treating this workout differently than other workouts/benchmarks? 

Globo Scale:   As rxed.      If you are doing this in Planet Fitness or a hotel gym, use the heaviest dumbbells possible up to the RXed weight.  If all you have available are 50's and are a male, up the deadlift reps to 10, then do 8 push presses with the dumbbells.   Women can go ahead and use two sets, 50's and 35's (unless the gym frowns upon that, if so go ahead and use the men's strategy, with 35lb dbs).  Hotel gym sub for pullups are 15 dumbbell bent over rows 35/50 lb dbs, or 20 bodyweight rows hanging from the treadmill arms, railings, or another stable, safe object.

Champions Club Scaling Notes

RANT
I didn't test this out yet, and I don't remember how it went when I did this last time, but I do know that the numbers and equipment is going to be the most tricky part of this (other than, you know, the actual effect the workout has on you). I'd look to simplify and keep the entire workout with one set of dumbbells and no bar. So that would mean some adjusting on the rep scheme.

I SHOULD TRY THIS AS RX'D IF: I can go unbroken on the first 3 rounds and want to honor Ricky.

GROUP VERSION
AMRAP in 20 minutes of:
10 pull-ups
15 dumbbell/kettlebell push press
20 dumbbell/kettlebell deadlifts
*lighter weights, obviously

FIRST TIME WITH CROSSFIT VERSION: group version, but if pull-ups are a problem do a bar hang of sorts each round

INJURY VERSION
Themes are: pulling, squatting, pushing, jumping, midline stability, global flexion/extension, Just Finish It kind of mentality. Pick three movements on there and go for 25-30 minutes. Might be better to keep it lower reps and higher weight/increased difficulty if possible.

WARMUP
Squat - deadlift/push press prep
Jump rope - always
Hollow hold - push prep prep overhead
Kipping - pull-up prep
Hip extension - deadlift prep

GENERAL FEAR LEVEL: 7. Maybe worse. Looks okay on paper, which means it's probably worse.

Warm up for 191111:
GENERAL WARM-UP

2 rounds of:
1 minute of single-unders
30-seconds of high plank hold
30-seconds of banded pull-aparts
30-seconds of banded good mornings

SPECIFIC WARM-UP

Pull-up
10 hanging scapular retractions
10 ring rows
5 strict pull-ups
5 kip swings
2 sets of 3 pull-ups

Dumbbell deadlift
2 sets of 5 single-leg deadlifts with a light dumbbell (per leg)
2 sets of 5 dumbbell deadlifts (increase weight on 2nd set)

Push press
5 reps of a dip and hold
5 reps of a dip and drive, slow
5 reps of a dip and drive, fast
10 push presses

Build up by performing 3 sets of 3 reps of push presses. 
Set 1: a light load
Set 2: a medium load
Set 3: intended workout weight

After set 3 perform 2 pull-ups and 2 dumbbell deadlifts.

INTENDED STIMULUS
.
Hero WOD! These workouts are an opportunity to train for something bigger than yourself. Before you start your workout today, spend two minutes thinking about how can your training make someone else's life better. Ok, now let's look at this beast. This is a nasty piece that should make you work on your endurance capacity. The aim is for a sustained effort. You want to get a healthy number of rounds within these twenty minutes. You want to be closer to twenty than ten here. The number of reps on the loaded movements is meant to allow you to keep moving without the need to break for at least the first fifteen minutes. The load for the deadlifts is light, but the added range of motion the dumbbells will make you work harder. Prioritize your position here; your back will thank you tomorrow. Choose a load that gives you feedback, but that gives you no excuse to stop. On the push presses, choose a weight that is on the heavy side but that you can cycle confidently. If you want to stay true to the nature of this workout, go from the ground with those push presses. For the pull-ups, modify the number of reps or the movement to something you can consistently get in one or two sets with very little rest. The aim today is to create a context in which you practice enduring. The skill we are training is that of keep moving when everything inside you wants to stop. We are training your resilience, your grit.  Make sure your scaling is such that it gets you that place. ENDURE!

OPTION 1
Complete as many rounds as possible in 20 minutes of:

8 pull-ups
5 dumbbell deadlifts
8 push presses

♀ 40-lb. dumbbell, 80-lb. barbell 
♂ 60-lb. dumbbell, 115-lb. barbell

Workload reduction: ~15% per round


OPTION 2
Complete as many rounds as possible in 20 minutes of:

7 pull-ups or 10 assisted pull-ups
5 dumbbell deadlifts
8 push presses

♀ 35-lb. dumbbell, 65-lb. barbell 
♂ 50-lb. dumbbell, 95-lb. barbell

Workload reduction: ~30% per round

OPTION 3
Complete as many rounds as possible in 20 minutes of:

5 pull-ups or 10 jumping pull-ups
5 dumbbell deadlifts
8 push presses

♀ 25-lb. dumbbell, 55-lb. barbell 
♂ 35-lb. dumbbell, 75-lb. barbell

Workload reduction: ~45% per round