Brian
3 rounds for time of:
5 rope climbs to 15 feet
25 back squats
♀ 125-lb barbell
♂ 185-lb barbell
Compare to 120515.
Post time to comments.
Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.
This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.
Be sure to log your Brian score in the CrossFit mobile app!
Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats
♀ 45-lb barbell
♂ 65-lb barbell
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
CrossFit Hero and Tribute Workouts
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Comments on 260529
129 Comments
14:30
10 ring rows
40/50/50 kg barbell
14:32
39 year old
10:33
3 rounds for time:
9 commando pull up (no rope)
20 back squats @62kg
Rope pulls 5x15 yards
14:45
15:54 with barbell 135lb
3 rounds for time of:
3 strict pull-ups
20 front squats 12.5kg pair DB
M/45/66kg
3RFT
10 ringMU
25 back squats 135lb
9:48
M/40/6’/178#
Scaled to:
3 Rounds for time
25 back squats 155-lb.
5 legless rope climbs to 10’ from seated start
16:46
*Squats 25/25/16+9
Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.
5x 15’ bodyweight sled pull (no vertical rope available)
85 lb squat
14ft legless rope climbs
40 kg barbell
= 15mins
10:42
10 weighted pull-ups, 25lb DB
135lb BS
14:40 Rx. I was watching the age group online semifinals and was impressed how people even shorter than me manage the 15 foot climbs in just two pulls. It usually takes me three. Decided to make it a goal for today to do all climbs in just two pulls. Check, although it felt that I was taking longer breaks to make it happen? New stuff's scary. (0:15-0:20-0:24-0:23-0:25)/(0:33-0:27-0:27-0:31-0:33)/(0:41-0:27-0:29-0:32-0:33). BS unbroken, but a bit on the slow side. 2:31/2:48/2:13. Note to future self: need to keep all climbs under 30 sec and preferably all squats under 2:30 to get under 14 minutes.
12:51
M/42/185
RC>>15 strict PUs
21:38
39 / M / 5'9" / 144lbs
Strict pull-ups x4 + strict K2E x4 + air squats x4 per ascent for 3 ascents
115lb back squats x20
21:03
56 yo M/ 5'9"/ 148 lbs
20:14
subbed 115 lb bench presses for back squats
Intermediate weight
Sub 20 ring rows for 3 rope climbs
10:45
3 rope clime leg less
20 back squad / 95 pounds / from the floor
7:52 Intermediate
Intermediate w/ 15 feet rope climbs and 50 kg barbell
12:27
M 55/210/6’
Intermediate scale.
12:55.
15:12 RX
95# BB
Jumping kiss my fingers chin-ups x15
Jake GHall boxing shoulders under BB x15
*low back is cooooooooooooooooked
Beginner 3:52
Sub for RC/heavily scaled BS
20 KTC+Commando pull-up combos per set of RC
20 BS (45# empty bar)
Around 9 minutes
Sorry Chief, the back spasms are too strong the last couple of days for me to even go half send on this with the back squats. Will look to re-do this once able to hit it at a much higher load/intensity - I try to not ignore back pain anymore.
Hooyah Chief Bill! RIP
Always wise to listen to those cues. You showed up & put in solid work, even if conditions were not ideal, that's the key! Hope your back settles down.
Substituted L-sit chin ups (no rope in gym)
Those L-sit chin ups are tough, nice sub!
I have three excuses but none I’d like to share since it’s a Hero Wod, just do it!
And you got it done! Nice work, as always!
Scaled
Squats at 135#
15 alternating mixed grip strict pull ups
No access to rope
16:03 with mods at Greenville SC KOA.
3 rounds
15 tree branch pull-ups for rope climbs
25 DB squats 40lb DB’s
Semper Fi!
No rope at the globo-gym, so I did Michael:
3 Rounds for Time:
-800m run
-50 back extensions
-50 sit-ups (I did GHD)
Time: 31:58
My goal this week was to do all the workouts associated with Operation: Red Wings. They include: “Operation: Red Wings,” “Murph,” “JT,” and “Michael.”
We all know Murph, but let’s remember there two other individual Hero WOD’s associated with that tragedy; as well as the Red Wings WOD, honoring all those who perished.
Awesome job!
Rx-ish, 12’ max ceiling height
17:27
25 squats 185#
12:23
M63/5'5"/158#
Brian (scaled)
5 rounds not for time of:
15 towel pull ups (sub for rope climbs)
20 back squats
♂ 155# barbell (body weight)
Beginner
3 Pull to stand ( no rope used tow chain )
20 Back squats #65
9:35
Good job gettin' it done and representing !!
Brian: Modified for ongoing restrictions
4 RFT:
Threaded rope through lat pulldown rig & mimicked hand over hand pulls x 6
30 alt Bulgarian split squats
10:58
Rest Easy P.O. Brian R. Bill🇺🇸
Great work!
Excellent, BG!
20 rope pull ups & knee raises & 25 squats @185lbs per round
15:33
Partner WOD with my son doing the same pull ups and 15 squats (slowin' me down!😂)
Great job to both of y’all
Did Adrian today. Results there.
RX reps but 105# (BW = 115)
1st:
5 Rope Climbs to 15ft (S-Hook)
25Back Squats@185 (10+8+7)
2nd and 3rd:
3 Rope Climbs to 12ft (J-Hook)
25 Back Squats@135 (13+12)
First round DESTROYED me.
Total Time - 18:01
12:07 Scaled
Round 1:
• 15 Strict Pull-ups
• 25 Back Squats 65#
Round 2:
• 20 Renegade Rows DB 20#
• 25 Back Squats 65#
Round 3:
• 5 Pull-to-stands
• 25 Back Squats 65#
4:31 / 3:20 / 4:16
Nice work !
14:56
Seated leg less rope climbs to 9.5 feet
RIP, Chief Bill.
Rx’d: 19:50
Prob should have scaled the squats, did about 3-4 sets per round. Feels better to not scale hero wods though, if possible. Midway goal was to get under 20 minutes ✅
M/ 43y/ 175lbs/ 68”
Excellent Coastie! Rx is a lot!
Hell yeah, bro!
No rope, did 15 ring rows per set.
25 back squats @65.
Intermediate+ I guess?
Didn't read right and did 25 reps on squats.
No rope, so did towel pull ups 3=15 ft climb
10:07
3 rds
3×3 towel pullups
25 back squats @135
9:31
Awesome
3 rounds
50 back squat
10 rope climb
20:21
RIP Brian
Scaled to
3 rnds
15 mostly strict pull ups
20 BS @ 95#
8:57
m/56/180
Anyone ever deal with pretty consistant (4-5 nights a week) leg cramping at night??
This has been going on for about 2-3 months now
Just wondering
Have a DR appt end of June---
Great work, Mike!
Yes, I would consistently get cramps in my legs, abs, and back. Legs and back while in bed and abs when I sneeze, swim, or jiu jitsu. Still happens, but it’s gotten less frequent since I started supplementing creatine and electrolytes. I’m not an expert, of course, but that’s my anecdotal experience.
Could also be indicative of low potassium & magnesium depleted from exertion. Some electrolyte formulations include this like CN said. I take a ZMA supplement before bed that has helped a lot. Also a banana at some point after workouts could help.
Great work today!
Thanks All!!
Good work, Mike! Hope you figure out the cramping.
9:39
Scaled intermediate
16:40
3 rounds:
3 rope climbs to 10’
20 - 75# back squats
That’s fantastic!
RX 135lb bb 13:13
5 strict pull-ups (no rope)
20 back squats #95
11:19
Subbed 20x [pull-up + knees-to-elbows\ = 5 rope climbs, 125-lbs barbell
11:00
Great work, sir
Awesome!
Did air squats instead of back squats
Beginner option: 7:29
3:47 Beginner
Inter
Time 7:20
5 x TRX rows body feet on box
15 back squats x 45 lbs
M33/205/6'
12:50 RX
Mainsite Mommy Version
34/F/24 weeks pregnant
@coach_vilma
3 rounds
6 Modified Rope Rows
20 Back Squats 95#
12:01
Rx
3 rounds:
7 strict pullups
20 x 50# dumbbell squats (100#)
45lbx50. 5
95lbx40. 5
145lbx30. 5
195lbx20. 5
245lbx10. 5
3 rounds for time
10 burpee + strict pull up
20 back squats 115 lbs
12:32
YMCA gym. No rope, did x5 strict pull-up/K2E for each climb.
21:54.
squats 10-10-5 each round. Not much drive this morning. Crappy sleep and no energy made it difficult to push any pace. Didn’t do this one justice.
RIP Brian R Bill.
Good work pushing through the fatigue!
Still showed up & did the work!
14:01/3r
25 pull ups
25 back squats(125lb)
13:34
Way to go Luis, that’s moving!
My heart rate went through the roof but thx James! 💪🏻
rx 19'48 very slow pace but BS unbrocken
95# back squat / 8 pull-ups (no rope)
4:56 - could have gone a little heavier
Rx slow pace, I worked for quality today
Subbed rope for 10 pull ups
Treadmill so had to wait a Little to soeed to build for the sprint
20 strict pull ups with mixed grip
25 BS 135#
15:12
then 12 /10 /8/ 6 / 4 / 2
Floor Press 50#
Squats at 95#
Pull ups strict
9 pull to stands
20 BS 135#
Mechanics-consistency-intensity
:)
The beatdown continues...
😂
"I need a break!"