CFWUx2

92:50

5lb plate in backpack, on chest for burpees

January 21st, 2022; morning

wu: slihps

wod: MAXTON*

13 rnds

8 strict lila band assisted pull ups

26 step ups 50 cm

21 burpees

no vest

56:14

post: ski, stretch, walk, bike

* One of the most amazing wods I've done so far.

Rx with vest 20lbs

cap time class 35:00

9 rounds + 5 Reps

No vest - 74:55

RIP, soldier.

42 / 6’0 / 190

AMRAP 20, unweighted, and subbed bench step-ups for box

4 1/3 rounds

rx’d 62:20

for Maxton & all our fallen hero’s. As Daegan Page would say “embrace the suck”

Get after it, because you can.

A real psychological test

With 4 5lb plates on a camel back, 20lb weight

Scaled to kipping pullups

8 w/kpu

26 w/box stepups 24inch

21 w/bps (every burpee with complete pushup, then step up, and no jump, really difficult with an improvised weighted backpack)

67:10 min

M/ 47/ 138 lbs/ 5’-6”

As Rx: completed in 53:40.

long tough workout, but I knew that going into it.

I was angry about wasting hours to wait for the a Covid test that confirmed I was negative and then the urgent care physician tells me I had to wait for their follow up test to confirm my negative result, so I have to quarantine until then.. and I ended up missing a big family event because of my quarantine status…. all this because a coworker was visiting in my office and I was in close proximity due to a. Required group meeting.

anyway I am on the weekend and still can’t enjoy my time so I was pissed off. I was going to grind it out earlier but I ended up grinding this out in the cold dark.

good cathartic grinding workout!

All pull-ups were unbroken.

All step ups were unbroken.

Burpees were broken up a bit especially after 8th round.

great workout.

M/35/6'/175#

66:31 Rx

Deo gratias

67:46

Rest in peace.

Rx : 54’40

https://youtu.be/4OHJ6BOQOzM

M/ 47/ 139 lbs/ 5’-6”

I had a lot of errands to do and it was raining outside so I decided to do another high rep workout.

I did 1,000 box step ups at 24”, with a 20 lb vest.

completed in 74 minutes.

I took about a minute break after each 200 reps, and then after each of the last 3 sets of 100 reps.

I did 50 sets of 20 reps to just walk over and tap the round on my phone after each 20 reps.

I was trying to maintain 20 reps every 90 seconds. It adds up and my hips and posterior was wiped out and sore.

I’ve done this one a while back and it was a great workout.

I am looking forward to trying this hero workout down the line as well.

1:13:01 rx

Male, 47 years, 5’9” 153lbs

RIP hero, thank you for your service and sacrifice

As rx’d, 67:47.

Had my booster Friday and was pretty tired yesterday, but felt good this morning so decided to hit this.  It was brutal of course.  But nothing really

scary about this – you know you can keep doing step-ups and burpees; it will just be a long one.  I broke pull-ups 5-3 or 6-2 for most rounds, to make sure those didn’t go away.  Was able to throw a couple of unbroken rounds in there, but most times the break was helpful for mentally as well as physically.  Switched legs on step-ups every 10.  For burpees, I kept playing with variations on the 21-15-9 rep scheme to trick my mind into counting stuff instead of thinking about how awful burpees with a vest are.

RIP Corpsman Soviak

Hero WOD 207 of 207

48m/5'10"/180

M/26/5'8"/155lb

CrossFit AFK

For David, Nicole, Darin, Ryan, Hunter, Rylee, Dylan, Kareem, Johanny, Humberto, Jared, Daegan, and Maxton.

69:33 - 30lb vest

M 51/195/6’

Scaled the pull-ups to kipping pull-ups, used a #15 plate on the step ups.

53:49. Grateful for all who have served, humbled by those who sacrificed everything, praise those who are currently serving and protecting this land I love.

51:53 s

ring rows

no vest

Rest In Peace 🙏🏽

F/25/5’5/140

CrossFit AFK

1:02:52 Rx

truly an honor to do this workout.

RIP

*attempted 11/13

As RXd - 7 rounds completed - 35:34

Had to call it there, recent positive COVID test, didn't want to overdue it more than I already was. Did one more round without the vest after. Those burpees were without a doubt the worst part of this triplet.

13 rounds for time (45' cap)

8 kipping pull ups

26 box step ups to "24

21 burpees

7 rounds + 10 step ups at 45' mark

Only 5 rounds completed. Little one didn’t let me work for very long before she was over it

very clear and useful video, merci! 👍

No vest, 22" box

57:51

Those final 5 rounds were really tough. But compared to the sacrifice Maxton and his 12 teammates made...too easy.

Much gratitude to those 13 and all who served so valiantly during that chaotic time, getting deserving Afghans to freedom.

59/5'8"/155

Male/45 yrs

As rx'd

54:20

RIP

No box, so I did lunges instead (which, I’ll admit, are faster.) Otherwise Rx.

46:47

I lost a minute adjusting the straps in the first 2 rounds before the vest would stay on during burpees.

Burpees were a real killer in rounds 9-13. Had to rest at 17 reps.

M/47/6'2"/180#

Rx'd

76:56

RIP

In 20 min

8 strict pull-ups

26 Box step up 20-in

21 burpees

Scaled down a little bit: no vest, 21" box, no jump after the burpee (just stand up, extend the hips) and some were stepped

59:45

RIP Maxton, and thanks to all who serve(d).

11 rounds; several mods (can't do burpees, and pullups I have to slow, strict and weight assisted - otherwise too much shoulder pain.)

81 minutes

JiaKang Wang

70kg 170cm

bodyweight

44’10'’

90kg 175cm

rx

57'14’’

RX:50'36''.

https://youtu.be/bKwdNqGCZHI

I rode a 100km bike to celebrate my 30th birthday yesterday.

50:39

no vest, 20" box

Vaya que ha sido muy retador este wod, a la mitad sientes que nunca vas a acabar y esos burpees cada se ves se hacen más lentos y largos, pero al final solo es llevar tu pacing al tu ritmo y nunca rendirte

RX'd

Score: 56:10

Sude a mas no poder 🇲🇽😎🤘🏋‍♂️

Rnds 1-4

8 strict pull-up (#10)

26 Step-up (24")

21 Burpee

Rnds 5-10

8 stict pull-up (#10)

26 Step-up (18")

21 push-ups

21 squats (some assisted)

46:25

Wasn't able to complete this today. Back started to get aggravated at the end of rnd 4, so I modified things a bit until rnd 10 and had to call it. I'm trying to get my back healthy again, not make it worse. I will look to finish the last 3 rnds tomorrow.

Hooyah Shipmate. RIP brother.

21112

Finished rnds 11-13

8 strict pull-ups (10#)

26 step-ups (18" box while holding two 10# plates)

21 burpees

12:06

Total time: 58:31

Modified / scaled; no vest

--

13 rounds for time of:

8 inverted rows

26 bench step-ups

21 burpees

SCORE: 49'44''

--

Didn't think I would accomplish this, especially so early in the morning , but glad I did. Made the rest of the day easy by comparison.

5 km easy run in the evening

RIP

57:42 Rx'd

First 5 rounds in 20:00, next 5 rounds in 24:00, last 3 rounds in 13:42

with gratitude

m/53/5'11"/191#

RIP, Max.

Rx’d: 72:40

14# vest/ 20" bench

52:59

1:05:40 Rx with some Kipping pull-ups

One of the hardest WODs yet

Just got my vest in the mail 1 hour prior to workout.

RIP

Sc to no weight vest/20" box...10 rounds in 69:20

7 rounds in 25:12 of

4 strict pull-ups

13 box step-ups, 24" with 14# medicine ball

11 burpees

70:26

5 rnds with vest

8 no vest

69:16 rxd

Traveling…will honor Maxton and his fellow heroes next week when I return home.

Hotel workout:

4 RFT of

400m elliptical

15 thrusters, 30# DBs

12:32

amrap 30, all movements as prescribed. 7 rounds + 3 pu. Had to scale due to time allowed, but truthfully, I don’t think I had 6 more sets of 21 burpees in me. My shoulders are already screaming.

58 yo m 5’5” 150lbs

No Vest

8 strict pull-ups assisted (box)

26 box step-ups - 10” box

21 squat thrusts (paralet wrist support)

39:53

Rx 78:41

RIP Maxton

Thank you to all the veterans and all those currently serving.

1:06:35

56:41, no weight vest, chin-ups

RIP sir

RIP Maxton.

intermediate Rx: 49:53

Beginner Option:

5 rounds for time of:

4 assisted pull-ups

13 box step-ups 24”

11 burpees

13:30

This is a great tribute to Max. Thank you for putting this together and posting it.

Rx 55:32

M/44/80kg

RIP Maxton-

Scaled to

10 rnds

w/20# vest

8 strict pull ups

26 step ups 20"

21 burpees

71:57

m/51/175

The older I get, with my sons/grandsons, the harder the Hero wods hit me in "Feels."

Especially this morning while watching the tribute video to Maxton while doing the wod.

Watch the video--even if you don't do the wod.

Thank you to all of the Veterans out there.

M/36/110kg/36BMI

RX with 10kg vest

Did 14 Rounds as I miss counted sets.

86mins

slow slog, Absolute sweat-fest… talking puddles on the floor.

I'll be honest, on the final round I had to stop and think of Maxton and his family he left behind.

Here’s to the lad, rest easy.

Globo scale: as rxed. If you have no vest follow intermediate scaling, or use a 15/20lb dumbbell for the pullups and box step ups. Bench stepups can be subbed of you don't have a box or platform to step on.

Busy gym: try to go off peak for this one today. Otherwise sub heavy dumbbell rows for the strict pullups. Also, 2/1 walking lunges can be subbed for box step ups.

Bodyweight sub: 13 rounds 8 strict pullups, 52 walking lunge steps and 21 burpees. 1/1 Bench/chair step ups are also OK, if over 16/20". Scale as necessary. Wear a vest or armor if available for Rxed version.

Champions Club Scaling Notes

RANT

I'm glad I watched the tribute video. I feel stuck a lot when these Hero workouts come up. When I look at them from strictly a strength and conditioning perspective, I think, "this is way too much volume for me or anyone in our gym." But when I think about the context, the purpose becomes much more clear. I didn't do the full workout today. Not even close. Didn't really give a great effort, either. My body just wasn't feeling it for reasons. I live in an environment where I have the luxury to make the choice to "take it easy" on any given day; a big reason that is possible is because of people like Maxton. CrossFit has many different ways of humbling me.

WORKOUT THEMES

"Just make it through" kind of effort. Mad stamina (physical and mental) and endurance demands. Squatting with unilateral loading, clearing an obstacle, changing orientation, and pulling with an emphasis on strength are also themes.

MAIN DECISION

Do the Hero thing, or scale this as you would on a normal workout day?

TECHNIQUE SCALE

5 rounds of:

40 lunges

20 burpees

*practice strict pull-ups during the warmup

CONSISTENCY SCALE

13 rounds of:

1:00 strict pull-up practice

1:00 step-ups

1:00 burpees

INTENSITY SCALE

5 rounds for time of:

21 burpees

8 strict pull-ups

*rest as needed between rounds, sprint the burpees and see how that affects your pull-up form.

**practice step-ups in the warmup

INJURY SCALE

Upper-body - Griff or Manion

Lower-body - JT

MY STUFF

Tested out 4 or 5 different versions we could do as a team workout

GENERAL FEAR LEVEL: 9?

Intermediate tc20

4+5

As RX - 42:23 absolutely brutal