CrossFit | 201111
Wednesday

201111

Workout of the Day

92

Larry
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

Post time to comments.


U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

Larry

Comments on 201111

92 Comments

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Cy Azizi
December 30th, 2020 at 4:47 pm
Commented on: 201111

48:43. 95#,bar jumping,55#

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Christian Simpson
December 3rd, 2020 at 12:57 am
Commented on: 201111

Women's rx...no sandbag, so 50#kb (went around the house so not sure distance)


33:43 (5:35/7:19/6:05/5:36/3:58/3:13/1:57)

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Jeff Chalfant
December 2nd, 2020 at 10:49 pm
Commented on: 201111

36:26 as rx’d with 70-80lb., 4’ long heavy bag





179/41/69”

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Morgan Greene
November 30th, 2020 at 5:15 pm
Commented on: 201111

pretty sure my sandbag was only ~50#


24:10

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Jeffrey Howard
November 26th, 2020 at 10:50 pm
Commented on: 201111

M/25/5'8"/160lb

CrossFit AFK


56:09 - Sc (150lb sandbag for 200m carry on first round, scaled to 100m carry after that.)


For Larry

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Kevin Miller
November 24th, 2020 at 12:52 am
Commented on: 201111

M/47/67”/180

Scaled to 95# front squat and 45# plate carry for sandbag.

31:56

RIP Larry!

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Giuseppe Petrillo
November 23rd, 2020 at 1:27 pm
Commented on: 201111

27:36 sandbag 15kg

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Dan Morris
November 22nd, 2020 at 10:31 pm
Commented on: 201111

Subbed 70lb KB for 80lb sandbag.


49:45


41 / 6’0 / 200

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Ralph Keeley
November 20th, 2020 at 2:51 am
Commented on: 201111

M/34/6'/175#


32:50

(squats unbroken, one 50 lb. sandbag and one 35 lb. sandbag)

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Alex Pham
November 18th, 2020 at 5:54 pm
Commented on: 201111

30 min cap

First 6 rds

95# front squat heel elevated on 10# bumpers

25# sandbag run

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Joshua Frey
November 16th, 2020 at 4:14 pm
Commented on: 201111

37.10. Subbed 200m sandbag for 100m 60lbs db farmer carry

RIP Larry

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Jon Friedland
November 16th, 2020 at 2:34 pm
Commented on: 201111

With respect and in honor of Larry.


35.56 @ 75# and 50lb carry up Beech Hill.


JonNYC

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Bobby Bartlett
November 15th, 2020 at 5:32 pm
Commented on: 201111

33:06 extra with 100lbs bag

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Claire Fiddian-Green
November 14th, 2020 at 4:14 pm
Commented on: 201111

38:44 subbed 2x25# DB for sandbag, all else Rx

RIP

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Brett Eckles
November 13th, 2020 at 11:29 pm
Commented on: 201111

26:58 Rx


Sandbag runs got tough. FS unbroken


M/27/6’1”/199lb

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Cor Oz
November 13th, 2020 at 10:55 pm
Commented on: 201111

95lb front squat

35lb bag x 2 (~70lb total) - two green rogue bags at outdoor gym

Carried on back for 100m then farmer's carry back for 100m

49 minutes

Time cap set at 36 minutes

Lower weights next time to get under time cap


GENERAL WARM-UP

1:00 Single-unders

World’s greatest stretch

1st round of CrossFit warm up note

Barbell front rack stretch


SPECIFIC WARM-UP

Front Squats

All drills are performed with an empty barbell:

10/10 Elbow rotations

5 Frankenstein squats

5 hook-grip front squats

5 tempo 1 & 1/4 front squats

> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again


Burpees

10 scapular push-ups

10 push-ups

10 jumping air squats

10 burpees


Run

2 rounds of:

10-meters of high knees

10-meters of butt-kickers

100-meter run

(edited)
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Erik Dresner
November 13th, 2020 at 7:25 pm
Commented on: 201111

Subbed sandbag with 2x35DB carry on my shoulders.


Also took barbell from rack and jumped over 8” tall object (logistics reasons)


30:48

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Nathanael Akin
November 13th, 2020 at 4:37 am
Commented on: 201111

As RX but with 90-lb atlas stone carry. 21-18-15 was just fine for me today, done in 14:02.

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Kimberly Wilson
November 13th, 2020 at 1:10 am
Commented on: 201111

28:24 scaled

35 F 5’7

55# front squat

20# slamball carry

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Erica McLean
November 13th, 2020 at 12:59 am
Commented on: 201111

Lots of time to reflect and be grateful during this wod.

Subbed to 25 lbs carries in the last 3 rounds.

Thank you heroes

38:37

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Benjamin Schill
November 12th, 2020 at 9:54 pm
Commented on: 201111

M/43/6’3”/215

95lb sq and 53lb KB carries. 25:19.

RIP

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Gavin Young
November 12th, 2020 at 9:45 pm
Commented on: 201111

30:30

60lb double DB's, 80lb bag

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Hank McKibban
November 12th, 2020 at 7:29 pm
Commented on: 201111

33:33 (sub farmers carry 40# kbs)

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Hank McKibban
November 12th, 2020 at 7:30 pm

R.I.P. Sir

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Gavin Young
November 12th, 2020 at 9:44 pm

offf that has to be worse

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Brian Louchis
November 12th, 2020 at 5:06 pm
Commented on: 201111

Couldn't miss this one.

25:42 performed with a heavy heart

95 lb squats, bar facing burpees, and 2x35 lb farmers carry

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Derek Eason
November 12th, 2020 at 3:34 pm
Commented on: 201111

Rx 22:44



Rest in Peace Larry. It was an honor to do a workout in your name.

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Myles Lance
November 12th, 2020 at 1:56 pm
Commented on: 201111

45:05, 100 lb sandbag

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Manuel Calvin
November 12th, 2020 at 1:11 pm
Commented on: 201111

27:57

had to use 20 lbs vest and 54ish lbs sandbag on the runs

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QiHui Xing
November 12th, 2020 at 12:38 pm
Commented on: 201111

RX+:36'55''.

Front squats:115lbs.

sandbag:110lbs.

https://youtu.be/XvqVjzsUCN8

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Chris Broomes
November 12th, 2020 at 10:58 am
Commented on: 201111

Scaled to 80# on Front squat. Their was a downpour outside so I subbed the run with 100 single unders with a 20# weight vest.


27:18

M/48/5’5”/190

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Damien Leroux
November 12th, 2020 at 10:01 am
Commented on: 201111

Rx : 27'32 (db 35kg) sandbag style

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Michael Canevello
November 12th, 2020 at 3:22 am
Commented on: 201111

40:15 rx

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Phill Kiddoo
November 12th, 2020 at 3:04 am
Commented on: 201111

RIP Larry

29:21 rxd

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Phill Kiddoo
November 12th, 2020 at 3:04 am
Commented on: 201111

RIP Larry

29:21 rxd

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James Gentile
November 12th, 2020 at 3:00 am
Commented on: 201111

34:32.


No sandbag so substituted with 200m jog wearing a 40lb weighted vest. Thought that would make it faster, apparently not! Everything else RX'd.


It was my privilege to do this workout in honor of all veterans.

(edited)
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Jake Kiddoo
November 12th, 2020 at 2:45 am
Commented on: 201111

36:34 75# sand bag

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Jared Brooks
November 12th, 2020 at 2:27 am
Commented on: 201111

Subbed front squats for lunges, 80lb sandbag for 100lb sandbag, and walked 150 feet instead of meters (small basement).

29:39


Thanks for your service Corporal Harris.

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Katina Thornton
November 12th, 2020 at 1:20 am
Commented on: 201111

Rx 36:10

It was an honor.

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Travis Schwartz
November 12th, 2020 at 1:20 am
Commented on: 201111

27:32

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Troy Bruun
November 12th, 2020 at 1:19 am
Commented on: 201111

CHAD: 61:01


1000 Box Step-ups (20”)

no weight


been under the weather for a few days.


Happy Veterans Day for everyone who has served!

(edited)
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Jim Rix
November 12th, 2020 at 12:18 am
Commented on: 201111

Rx rep scheme. 85# front squats, and 44 and 36# KBs for the carries.

41:30


58/5’8”/160


A heartfelt debt of gratitude to Larry for his courageous sacrifice for his country and fellow Marines, and hoping for peace for his family.

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Vanessa Branstetter
November 12th, 2020 at 12:06 am
Commented on: 201111

43:03 Rxed except had to use a 40# bag of feed instead of 50#. No sandbag. The greatest love is when a man lays down his life for his friends. 😪

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Joel Vandruff
November 11th, 2020 at 11:08 pm
Commented on: 201111

27:25

RIP Corporal Harris

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Kevin Flowers
November 11th, 2020 at 10:58 pm
Commented on: 201111

M/55/185/6’0”

”Larry”

21-18-15-12-9-6-3

Front squats 115 lbs

Burpees over bar

200 m run w/ 45 lb db’s (front rack) after each round

32:29


Semper Fi RIP Corporal Harris

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Stacey Thompkins
November 11th, 2020 at 10:58 pm
Commented on: 201111

M/46/6'2"/185#


Rep scheme as rx'd modified to...

FS with 35# DxKB

KB facing burpees

200m carry with 45# and 35# plates bear hugged

38:18

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Steve Day
November 11th, 2020 at 10:45 pm
Commented on: 201111

29:32

In the rain

Subbed:

85lb kb farmers carry x4

35lb toddler firemans carry x 3

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Steve Day
November 11th, 2020 at 11:18 pm

1st run with toddler: "You're getting me all sweaty."

2nd run: "You're pushing on my bladder."

3rd run: "Go faster"

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Michael Bentley
November 12th, 2020 at 1:45 am

If there was a competition for the best comments, you just won.

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Kreg Smead
November 11th, 2020 at 10:18 pm
Commented on: 201111

39:11


65barbell for squats and 200m run

first hero WOD

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Mike K
November 11th, 2020 at 10:04 pm
Commented on: 201111

air squats no weight - reps as indicated

burpees - reps as indicated

.2 miles on assault bike after each round

17:32

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Chris Mugan
November 11th, 2020 at 9:37 pm
Commented on: 201111

33:15


Had to use 32kg KB as Sandbag was only 20kg. A bit of a pain on one shoulder but there you go.

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Charlie Pokorny
November 11th, 2020 at 9:31 pm
Commented on: 201111

34:02

Put 80-lbs of plates in a duffel for the carries

with gratitude

m/52/5'11"/200#

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Js Smith
November 11th, 2020 at 9:24 pm
Commented on: 201111

Kept the rep scheme and scaled to:

Front squats; 45# w/ cross arm grip

Regular burpees

Carried my 30# vest 200m carry after each round

42:52

Doing laps in my apartment was tough but the weather outside was worse.


RIP Corporal Harris

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Nate Gordon
November 11th, 2020 at 8:59 pm
Commented on: 201111

27:10 rx


Rest in peace Larry. Thank you for your service. A true hero.

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Shawn Hakimi
November 11th, 2020 at 8:34 pm
Commented on: 201111

Today is Remembrance Day in Canada.

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Robin Blankenbaker
November 11th, 2020 at 8:31 pm
Commented on: 201111

USA MAJ Robin Blankenbaker retd.

Thank you to all our veterans!

20:11

55lb squats

16kg kettlebell for the sandbag carry

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Nicole Deaver
November 11th, 2020 at 8:08 pm
Commented on: 201111

Rest In Peace Hero!! Happy Veterans Day to all the Veterans out there, THANK YOU!



Larry

21-18-15-12-9-6-3

Front Squats 75#

burpees

200m carry- 50# bag of chicken feed

30:33

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Courtney Shepherd
November 11th, 2020 at 8:05 pm
Commented on: 201111

27:21 RX


Thank you to all Veterans for your service and sacrifice.

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Joe Conradi
November 11th, 2020 at 7:05 pm
Commented on: 201111

Scaled to rounds of:

2x45#DBs front squats

bar facing burpees

400m 2x30#DBs farmer walks (3.2mph)


46:26

(edited)
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Chris Meldrum
November 11th, 2020 at 7:05 pm
Commented on: 201111

As rx’d, 32:41.


It’s saying something when the front squats are the easy part of the workout.  Did those unbroken.  Bar-facing burpees were rough, as expected, and especially in the rain.  I took my 30kg sandbag and added a 12# med ball and a 2.5# plate.  I forgot the most efficient way to carry it for the first couple rounds.  Once I remembered – on both shoulders is way better than on one – it was better, but still tough.  Did them at a shuffle/jog – just didn’t want to be forced to walk. Did after heavy deadlifts.


Hero WOD 201 of 201 (RIP Marine)


47m/5'10"/180

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Darin Smith
November 11th, 2020 at 6:52 pm
Commented on: 201111

M-40-5'7"-150LBS


95Lbs front squat

subbed 80' farmer carry w/2-45lbs plates

26'37.36"

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Patrick Doyle
November 11th, 2020 at 6:49 pm
Commented on: 201111

Larry

USMC

21,18.15.12.9.6.3

75# Front Squats

Burpees over Bar

50# Bag 200m Run

28:59

56/M

SF/USAF

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Thomas Möller
November 11th, 2020 at 6:34 pm
Commented on: 201111

12:22

With a 20kg kettlebell, without carrying (no 200m in my flat :))

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Greg Fairbanks
November 11th, 2020 at 5:56 pm
Commented on: 201111

21-18-15-12-9-6-3

back squats 65#

burpees (regular)

4 stair up and downs (basement stair), 35# dumbbell on shoulder, alternating sides


25:16

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Joshua Willing
November 11th, 2020 at 5:33 pm
Commented on: 201111

M39/6’0”/190


33:43 RX. Did this the night prior. thought about Larry a lot on those sandbag carries. Semper Fidelis brother.


This morning did:


”Chad”


1000 step ups.


used a 20# vest 58:24


just thinking about Chad alone in his garage fighting with depression doing this. You are remembered. Peace.


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Drew YoungeDyke
November 11th, 2020 at 5:04 pm
Commented on: 201111

M/40/5’8”/190


Front squat & burpees RX. No sandbag so subbed 200m farmer’s carry w/2 44-lb kettlebells. 34:44.

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David Mulligan
November 11th, 2020 at 4:41 pm
Commented on: 201111

M/36/245/6’0”


Front squats as rx

burpees as rx

200m sandbag carry, I used a 40lb pancake and a 25 pound dumbbell until my wife joined then transitioned to a 45 and 25 DB carry. Great workout! 31:18

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Daniel Lowe
November 11th, 2020 at 4:38 pm
Commented on: 201111

33:35


Gyms closed in UK so subbed sandbags for two metal dining chairs and a concrete slab as a squatting weight.

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Chris Sinagoga
November 11th, 2020 at 5:07 pm

That is a great sub my man!

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Daniel Lowe
November 11th, 2020 at 9:28 pm

It felt like something straight out of Rocky 4!

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Guillaume Arnould
November 11th, 2020 at 4:37 pm
Commented on: 201111

M/5’8/180


Scaled to 20lbs DBs front squat (unbroken, focused on form)

burpees over bar

150m run


time 27:42


For Larry, real hero

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Michael Arko
November 11th, 2020 at 4:18 pm
Commented on: 201111

Because (1) it's pouring outside! and (2) I don't have a good sandbag, I subbed this way:


200m elliptical trainer at Level-15 (2 ~ 2:15/rd)

82lbs front squats

Bar facing burpees


29:42


Splits on elliptical:

1:58 / 20.0 cal

4:01 / 40.2 cal

6:09 / 60.7 cal

8:15 / 80.8 cal

10:26 / 101.4 cal

12:32 / 121.2 cal

14:34 / 141.4 cal

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Eugenio Gonzalez
November 11th, 2020 at 3:50 pm
Commented on: 201111

Well I did burpees over bench and squats with dumbbells so not quite the same thing but:


25:47

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Lincoln Kerger
November 11th, 2020 at 3:46 pm
Commented on: 201111

No sand bags available (and didn't think of something along the lines of Coastie Nick's seabag), so I used the women's Rx'd weight (75#) for FS and that same bar bell for the 200m carry.

Rx'd reps all unbroken.

38:19


Hooh Rah Corporal! RIP brother.

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Coastie Nick
November 11th, 2020 at 3:31 pm
Commented on: 201111

Rest In Peace, Corporal Harris.


Rx’d 35:00


Stuffed 2 x 40 lb bags of pool salt in my sea bag to make an 80# sand bag.

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Kirk Byrd
November 11th, 2020 at 3:21 pm
Commented on: 201111

Scaled to 50-60lb Ruck on the 200m, otherwise RX. 33'30". Thank you Larry.

(edited)
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Thero Mitchell
November 11th, 2020 at 3:12 pm
Commented on: 201111

Subbed sandbag for bar and did bag over burpees.

24:24

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Charles Meyers
November 11th, 2020 at 3:08 pm
Commented on: 201111

Workout of the Day


12

Larry

21-18-15-12-9-6-3 reps for time of:

Front squats

Bar-facing burpees

100 meter run on Assault Air Runner after each rd.

75 lbs frt sq.

31:02

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Karina Findlay
November 11th, 2020 at 2:40 pm
Commented on: 201111

Subbed 45# one handed farmer’s carry with kettlebell for 50# sandbag otherwise Rx

32:46

(edited)
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jennifer Lara
November 11th, 2020 at 2:21 pm
Commented on: 201111

32:34 Scaled/200m Run! Thank you for you service!!

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Randy Crooker
November 11th, 2020 at 2:00 pm
Commented on: 201111

Scaled/subbed:

95lb front squat

60lb backpack carry 200m

burpees and reps Rx


30:59

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David Williams
November 11th, 2020 at 1:38 pm
Commented on: 201111

M/36/170lb/5’7”

24:35

95lb front squat

60lb sandbag

Rxed reps

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Christopher Voght
November 11th, 2020 at 12:14 pm
Commented on: 201111

Larry - scaled

21-18-15-12-9-6-3 reps for time of:

Front squats

burpees

200-m run

♂ 95-lb. squat


24:38

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Mike Andridge
November 11th, 2020 at 12:06 pm
Commented on: 201111

RIP Larry


Scaled to

Rep scheme as rx

80# FS

strict jump and touch burpee

200m 60# sandbag carry after each round

41:22

m/50/175

(edited)
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William Laerte
November 11th, 2020 at 10:11 am
Commented on: 201111

34*00

30Kg

Scale

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Gang Zhou
November 11th, 2020 at 9:20 am
Commented on: 201111

32/175cm/85kg

115# front squat

30kg D-ball carry

25’40”

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Basem ElAdawy
November 11th, 2020 at 8:45 am
Commented on: 201111

A real life superhero. RIP.

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Mark Crosby
November 11th, 2020 at 6:01 am
Commented on: 201111

42/6’/180#


31:44 As Rx’d


only had a 50# sandbag. Discovered that a bag of Quikcrete is exactly 80# and I used that for the sandbag carries.

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Chris Sinagoga
November 11th, 2020 at 1:35 am
Commented on: 201111

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Front squat - squatting with a medium-light weight and an emphasis on upright torso and anterior chain

Burpee - jumping with an emphasis on 1) range of motion, 2) change of orientation, 3) accuracy

Carry - moving a large load a long distance and doing it as quickly as possible; task priority over coordination/technique


WHAT ABOUT THE FORMAT

Just a Workout with a Hero factor of stamina and feeling like it's never going to end.


TECHNIQUE SCALE

7 rounds of:

21 front squats

12 burpees

200-m run


CONSISTENCY SCALE

As is


INTENSITY SCALE

Do each individual round for time, rest as needed between. Probably adjust sandbag carry to make it either 1) a short sandbag run or 2) 200m sprint


MY STUFF

22:07. Did 115-lb. front squats unbroken, regular burpees, 200-m med ball (20-lb.) run for first 4 rounds then just regular 200m run for last 3.


GENERAL FEAR LEVEL: 7

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TJ Noll
November 11th, 2020 at 2:50 am

Does it matter how you carry the sandbag?

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Chris Sinagoga
November 11th, 2020 at 5:06 pm

Nope. At least, not as far as I understand.


However, you can bias certain positions by carrying it different ways.

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