CrossFit | 200828
Friday

200828

Workout of the Day

58

Fournier
For time:

50 shoulder-to-overheads
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull

♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP
For the sled pull, use a load that is challenging but doesn’t require extended rest periods.

Post time to comments.

Mike Pullgatory

Mike winning Masters Event 3 at the 2013 Games, now renamed Fournier

On Wednesday, Aug. 19, Mike Fournier, 52, died tragically in a helicopter crash while fighting the Hills Fire near Coalinga, California. Fournier was a CrossFit Level 2 Trainer and podium finisher in the Masters Men 45-49 competition at the 2013 Games. Fournier took an event win in Pullgatory, which now will be renamed Fournier in his honor.

Read MoreRemembering Mike Fournier

Comments on 200828

62 Comments

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Kury Akin
January 8th, 2021 at 12:16 pm
Commented on: 200828

13:54

50 STO @40kg

20 inverted single arm ring pulls (10 each)

40 Burpees

20 XX pulls

30 SDLHP @30kg

20 XX pulls

RIP Mike

Probably need to up the pulls to 30 next time.

(edited)
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Clint Michael
November 12th, 2020 at 8:58 pm
Commented on: 200828

18:02

Had to use 50# dumbbells for STO and 35# dumbbells for SDHP. Sat all dumbbells on empty crate and pulled with Tractel rope.

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Cy Azizi
October 22nd, 2020 at 1:26 pm
Commented on: 200828

95#, 2 plates on sled on grass, 2 pood sumos. 18:18

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MaKenan Sciandra
October 11th, 2020 at 4:51 pm
Commented on: 200828

85#

50 STOH

50 Bent over rows

40 Burpees

50 Bent over rows

30 Sumo DL HP

50 Bent over rows


28:07

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Jeff Chalfant
September 18th, 2020 at 9:16 pm
Commented on: 200828

17:39 with 75lbs on a 110lb rogue dogsled on stall mats, in garage since it started raining, 10’ increments to 50’. 113/83lb. Bar. Plate burpees like the original. (15lb bump)


182/41/69”


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Giuseppe Petrillo
September 16th, 2020 at 6:41 am
Commented on: 200828

13:22 rx’d with 80kg on sled

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Ralph Keeley
September 4th, 2020 at 4:43 am
Commented on: 200828

M/34/6'/175#


Subbed 30 single-arm KB (53 lb.) rows, alternating every 5 reps for sled pull.

All else Rx


12:20

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Mike Scott
September 3rd, 2020 at 6:03 pm
Commented on: 200828

Still recovering from low right-back pull so made up my own wod.

15 min. amrap

10 ring push-ups

20 step-and-back lunges

10 KTE

20 double unders

Got 8 rds exactly

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Jade Teasdale
September 3rd, 2020 at 5:01 pm
Commented on: 200828

200831

“Fournier”

19:52

50 Push Jerks (35# DBs)

FC, a RUN, & RC (*sub for sled pull)

40 Burpees 

FC, a RUN, & RC (*sub for sled pull)

30 SDLHP with 50# KB

FC, a RUN, & RC (*sub for sled pull)

RC with legs about 25-30’

Don't have a sled! I'm a certified Wildland Firefighter & AEMT! All my love to our first responder community!!! Praying for your family Mike!

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Brandon Arndt
September 1st, 2020 at 11:19 pm
Commented on: 200828

M/29/5’7/180lb

9:30 Rx

Sled; 250lbs rogue slice sled

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Brett Eckles
August 31st, 2020 at 10:53 pm
Commented on: 200828

10:55


As Rx with 120lb added to small pure strength stinger sled. 16ft strap so I pulled it 3 times


RIP Fournier


M/27/195/6’1”

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Mike Gutto
August 30th, 2020 at 7:19 pm
Commented on: 200828

God bless Mike Fournier and his family.


16mins 15 secs. 83 for S2O, 63 for SDHP , 70 for pull. All in pounds.

(edited)
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Jose Gonzalez
August 29th, 2020 at 11:11 pm
Commented on: 200828


(edited)
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Christian Simpson
August 29th, 2020 at 10:46 pm
Commented on: 200828

Sc to 85# sto/65# sdhp/140# on the gocart uphill front yard pulls


17:54

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Karina Findlay
August 29th, 2020 at 10:07 pm
Commented on: 200828

50 S2O 65#

35 inverted ring rows

40 burpees

35 inverted ring rows

30 SDHP 55#

35 inverted ring rows

23:10

May his memory be eternal!

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Greg Fairbanks
August 29th, 2020 at 7:11 pm
Commented on: 200828

75# STO and 55# SDHP

Sub'd 10 stair sprints (basement stairs) for the rope pulls. Obviously a completely different workout then, but wanted to get some hard breathing in there. Burpees were rough.


16:somthingish - forgot to write it down before my timer got reset

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Gavin Christensen
August 29th, 2020 at 5:38 pm
Commented on: 200828

16:59.


STO 115#. 135# sled for arm over arm pulls. 70# KB for SDHP. Burpees were terrible for me.

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Coastie Nick
August 29th, 2020 at 4:41 pm
Commented on: 200828

RIP, Mr. Fournier


Rx’d (M) using 125# sled on grass: 15:25

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Chris Meldrum
August 29th, 2020 at 4:40 pm
Commented on: 200828

As rx’d, 14:48.  Used 25# plate rack as sled, and loaded it up with another 200#. Dragged over concrete patio.


S2OH was maybe the toughest part of this.  Broke them 15-10-8-7-5-5.  Took a couple of breaks in burpees.  Each of those took 3 ½ minutes.  Broke SDHPs 15-10-5.  Sled pulls got easier over time – first ones took 2 minutes or so, last one was more like 1:30. 


RIP Fournier


47m/5'10"/180

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Randy Crooker
August 29th, 2020 at 4:11 pm
Commented on: 200828

Scaled to 80lbs for STO and SDHP

11:58 Working time (maybe)

the rope on the sled I made kept breaking so I had to keep pausing the timer to fix. I had a timer run continuously and with all the stops to fix the sled was 20 minutes.

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Myles Lance
August 29th, 2020 at 3:54 pm
Commented on: 200828

14:33

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Claire Fiddian-Green
August 29th, 2020 at 12:51 pm
Commented on: 200828

17:23. Scaled/ subbed to: 55# STO, 45# SDHP, 2 rope climbs for first two rounds of sled pulls and 50 bent over rows with 55# barbell for last round of sled pulls. Condolences to the Fournier family.

(edited)
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Amir Dkb
August 29th, 2020 at 7:01 am
Commented on: 200828

M/175/68/23

Warm up =  8:20


Shoulder-to-overheads=33

Weight push = 15m

burpees = 40

Weight push = 15m

sumo deadlift high pulls =30

Weight push = 15m


WOD : 15:20


Cool down : 5:10


STO = 22 Kg

SDHP = 12 Kg

Weight push = 10 kg


I did weight push

instead of  arm-over-arm sled pull

,because I don’t have required equipment.

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YooSik Kim
August 29th, 2020 at 6:25 am
Commented on: 200828

For time

50 Shouldrto overhead 115lb

3 Legless ropeclimb

40 Br facing burpees

3 Legless ropeclimb

30 Sumodeadlift high pull

3 Legless ropeclimb

-13:08

RIP. Fournier

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Nir Huna
August 29th, 2020 at 5:21 am
Commented on: 200828

Loads Rx’ed, subbed the sled pull with 2 rope climbs + 2 leg less rope climbs.

Time: 18:30

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Connor Galloway
August 29th, 2020 at 2:56 am
Commented on: 200828

Rx with 95# sled pull

18:24

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Patrick Doyle
August 29th, 2020 at 1:01 am
Commented on: 200828

RIP Fournier

50 S2O 85#

50 Ft hand over hand weight pull 150#

(Attached 50 hose to metal folding chair with added weight)

40 Burpees with chest on plate / feet on plate

50 Ft hand over hand weight pull 150#

30 SDHP KB 50#

50 Ft hand over hand weight pull 150#

went pretty quick.....timer stopped operating.....

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Jeffrey Howard
August 28th, 2020 at 11:35 pm
Commented on: 200828

M/24/5'8"/160lb

CrossFit AFK


13:35 - Rx (115lb Push presses, 85lb SDHP's, Burpees to a plate, 270lb sled not on grass though)

For Mike F.

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Travis Schwartz
August 28th, 2020 at 11:27 pm
Commented on: 200828

95/65 S2O

Subbed sled for 45kb bent over rows


20:54


ThinRedLine, Ret'urcye mhi.

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Matt von L
August 28th, 2020 at 11:22 pm
Commented on: 200828

M/34/6’/220

115 STO

2pood SDHP

Subbed 65# seated cable rows for sled pulls

24:25


Good lord. RIP Fournier

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Troy Bruun
August 28th, 2020 at 11:15 pm
Commented on: 200828

7:40


50 Shoulder to OH (22.5lbs) DBs

50 ft. Arm Sled Pull (45lb plate on sled)

40 Burpees

50 ft. Sled

30 SDLHP (53lb) KB


Should’ve gone heavier for Press and Sled...

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Shane Azizi
August 28th, 2020 at 10:29 pm
Commented on: 200828

18:15 Rx

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Jose Gonzalez
August 28th, 2020 at 9:28 pm
Commented on: 200828

65lbs STO

35lbs kettlebell SDHP


16:25

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Derek Eason
August 28th, 2020 at 9:09 pm
Commented on: 200828

Derek Eason

Crossfit Train 97333

Corvallis, Oregon



Rx 9:58


(4 x 45lb. Plates on Sled, Burpees to a 45lb. Plate)



Rest in Peace Mike


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Chris Meldrum
August 29th, 2020 at 4:42 pm

Great work and extra points for doing burpees to the plate, just like in the original WOD!

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Mike K
August 28th, 2020 at 9:04 pm
Commented on: 200828

75lbs shoulder-to-overheads - 50 reps

substituted 5 10yd sprints uphill in backyard for arm-over-arm sled pull

40 burpees

substituted 5 10yd sprints uphill in backyard for arm-over-arm sled pull

75lbs sumo deadlift high pulls - 30 reps

substituted 5 10yd sprints uphill in backyard for arm-over-arm sled pull


18:53

(edited)
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Mack John
August 28th, 2020 at 8:59 pm
Commented on: 200828

Fournier

For time:

50 shoulder-to-overheads @115

50-ft. arm-over-arm sled pull @140 LB’s

40 burpees

50-ft. arm-over-arm sled pull

30 sumo deadlift high pulls @95 (Didn’t Drop to 85 due to period of time it would have taken to unload after overheads)

50-ft. arm-over-arm sled pull

Time-11:40

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Steve Day
August 28th, 2020 at 8:40 pm
Commented on: 200828

Scaled S2OH @ 95lbs

Sled pulls @ 115lbs

SDLHP @ 85lbs


12:45

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Mike Andridge
August 28th, 2020 at 8:19 pm
Commented on: 200828

RIP Fournier

Scaled due to equipment at campground

Using 2 35#kb's

50 sh to oh

50 bent over rows

40 burpees

50 rows

30 sdhp

50 rows

18:03

M/50/175

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Lincoln Kerger
August 28th, 2020 at 8:08 pm
Commented on: 200828

50 STO 75lbs

35 inverse ring rows

40 burpees

35 Inverse ring rows

30 SDHP 75lbs

35 inverse ring rows

16:58


Thanks to Steve T for the sled pull subs!


RIP Mike Fournier, and best wishes to his family.

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Charlie Pokorny
August 28th, 2020 at 7:23 pm
Commented on: 200828

13:35

50 push-press 115-lbs (can't jerk on calf)

Loaded 140-lbs on a pallet and cobbled together 50-ft of rope for the sled-pulls

SDHP with 40 + 50-lb kettlebells (switched hands every 5 reps)


with gratitude


m/52/5'11"/200#

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Joe Conradi
August 28th, 2020 at 6:48 pm
Commented on: 200828

Subs:

100 2x30#DBs STO

50 30#DB row

40 burpees

50 30#DB row

45 2x30#DBs SDHP

50 30#DB row


11:56

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Wolfgang Bach
August 28th, 2020 at 6:22 pm
Commented on: 200828

M / 6’3 / 32 / 296#


first workout I have been able to RX since starting CrossFit again 3 weeks ago. Feeling very happy about that! I gave up on my fitness over 2 years ago and am not happy with the results... time to get back in shape!


14:30

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Alex Pham
August 28th, 2020 at 6:15 pm
Commented on: 200828

15:52

45# dbs push jerk

45# dbs hang clean

60# vest pull

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Shaun Stapleton
August 28th, 2020 at 5:56 pm
Commented on: 200828

50 S2O (115lbs)

30 DB rows (50lbs)

40 burpees

30 DB rows (50lbs)

30 SDHP (85lbs)

30 DB rows (50lbs)


12:36


Only one bar and had to use what I had.


35/195/5’9/M

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Nicole Deaver
August 28th, 2020 at 5:31 pm
Commented on: 200828

13:38

Scaled/subbed:

55# STO, 45# SDHP

50 Bent over rows (25#) for each sled pull


Prayers going out to this brave firefighter’s family!

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Sunflower Lisa
August 28th, 2020 at 6:10 pm

Hi Nicole, I just want to thank you for posting. :) I am always looking for ways to scale these and your posts really help. :)

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Gavin Christensen
August 29th, 2020 at 5:44 pm

Excellent job!

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Jim Rix
August 28th, 2020 at 5:22 pm
Commented on: 200828

3x5 power cleans, 125#

Fournier

subbed 35 inverted rows for the 50’ sled pulls

75# STO, 65# SDHP

17:16

honored to be able to commemorate Mike’s service and life with this WOD. He seems to be one who lived life to its fullest. As one recently threatened by these NorCal wildfires, I know that thousands are grateful for our firefighters and mourn his family’s loss.

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Michael Arko
August 28th, 2020 at 5:00 pm
Commented on: 200828

75lbs S2O, 55lbs SDHP, 125lbs stack of plates

15:24


I have no idea if that's a "good" time or a "good" weight or whatever. But I do know that my fingers are freaking sore!

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Loris Giuliano Ferrari
August 28th, 2020 at 4:28 pm
Commented on: 200828

Male 50yo/181cm/79Kg

STO 50Kg

SDHP 40Kg

50 KB 16Kg row

19:54

In memory, one of Us.

RIP

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Stacey Thompkins
August 28th, 2020 at 3:20 pm
Commented on: 200828

M/45/6'2"/180#


Scaled to 95 S2OH, 70# KB SDLHP, 60' sled pulls with 150# on rogue dog sled (pulled 15' pushed sled back out 4x) the rest as rx'd

14:20

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John Clarke
August 28th, 2020 at 2:19 pm
Commented on: 200828

50 STO - 85lbs

25 weighted PUs - 12 lbs

40 burpees

25

30 SDHP - 30lb DBs

25


17:58

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Charles Meyers
August 28th, 2020 at 1:48 pm
Commented on: 200828

50 shoulder-to-overheads

50-ft. arm-over-arm sled pull

40 burpees

50-ft. arm-over-arm sled pull

30 sumo deadlift high pulls

50-ft. arm-over-arm sled pull


♂ 115-lb. STO, 85-lb. SDHP

28:54 sled pull with 35 lb plate RX

(edited)
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Tripp Starling
August 28th, 2020 at 1:45 pm
Commented on: 200828

RIP Mike Fournier and condolences to family


50 shoulder to OH 75#

5 legless rope climb and descent 11'

40 burpees

5 legless rope climb and descent 11'

30 SDHP 55#

5 legless rope climb and descent 11'

12:34


Jackie:

50 S2O 45#

1 rope climb

40 burpees

1 rope climb

30 SDHP 45#

1 rope climb

13:32

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QiHui Xing
August 28th, 2020 at 6:06 am
Commented on: 200828

:14'09''.

50-ft. arm-over-arm sled pull sub:32kg kettlebell row. 30 REPS.

https://youtu.be/b87RPXgGPxk

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Gang Zhou
August 28th, 2020 at 3:54 am
Commented on: 200828

 sled pull 55LB

RX'd 12'18''

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Steven Thunander
August 28th, 2020 at 3:07 am
Commented on: Remembering Mike Fournier

Globo Scale: For the arm over arm sled pulls sub 35 inverted ring rows or 35 towel rows per set. For the towel rows use a low bar and throw the towel over it, then do an inverted row. Another option would be heavy alternating dumbbell bent over rows (50 per round, 35/50lb dbs/, or 1/1.5 pood KBs) For the Shoulder to Overhead sub 35/50lb db's. For the SDHP sub 20/35lb dbs. Bodyweight sub 35 inverted rows (whatever bar you can find, or table rows if you have a sturdy table) or 20 strict pullups for each set of sled pulls, 1 to 1 supermans and glute bridges for SDHP, and half the number of S to OH in handstand pushups or 1.5/1 hand release pushups.


Never forget our brave firefighters!

(edited)
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Chris Sinagoga
August 28th, 2020 at 3:00 am
Commented on: 200828

Champions Club Scaling Notes


RANT

Nothing to rant about, other than I haven't seen a new Hero workout come up in a minute. Tough to hear for sure.


WHAT ABOUT THE MOVEMENTS

Shoulder-to-overhead - pushing, possibly jumping, overhead, external load, closed circuit (bar instead of dumbbells)

Sled pull - pulling, extra point of connection, external load, odd object

Burpee - getting up, jumping, pushing, skill (core-to-extremity)

SDHP - jumping, mid-range, external load, lots of internal rotation demand on the shoulders


WHAT ABOUT THE FORMAT

Chipper, and stamina will play a factor in the intensity. Most Hero workouts are Just Finish It-types, this is one of those.


TECHNIQUE SCALE

5 rounds of 1 minute practice at each station with a :30 rest in between


CONSISTENCY SCALE

As is, except maybe 50 sdhp at a lighter weight


INTENSITY SCALE

Do each station for time and rest as needed between stations


MY STUFF

I wasn't sure what an arm-over-arm sled pull was, but I subbed a farmer's walk in it's place. I think my time was like 13:something, used 85 for sdhp and push press/strict press.


GENERAL FEAR LEVEL: 7

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Cynthia Truax
August 28th, 2020 at 2:26 am
Commented on: Remembering Mike Fournier

This is beyond awesome! I am overwhelmed with pride for Mike. He was truly a GREAT man... honest, pure, humble and loving! He helped me everyday in one way or another. From fixing jumpropes at the gym to helping me not give up when we were ordered to close because of the pandemic. I miss him with all my heart and soul but I can still feel him by my side helping me to get through this... RIP MIKEY ❤️

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Adam Gendron
August 28th, 2020 at 12:50 am
Commented on: Remembering Mike Fournier

YES! I am so happy right now! Good job CF! Mike deserves this! He was a monument of a man!

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Cynthia Truax
August 28th, 2020 at 2:27 am

So true Adam ❤️

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