CFWUx1
3:10 3:13 3:09 2:55 2:53
2:47 2:44 2:45 2:54 2:48
1 minute rests, no vest 

52:19 no vest

5 rounds of:

5 pull-ups
5 burpees
10 tuck jumps
5 push-ups on dip machine
5 pull-ups
rest 2 minutes

15:51

45:04 with 19.8lb. vest and no abmat. Burpees fast and sit-ups slow but unbroken, pushups only unbroken round 1. By round 5 I was doing pushups in 4 or 5 sets! Round 10 took me 6 sets to get to 15 pushups. Ran down my slippery wet driveway, turned 90 degrees and made a loop around a telephone pole and back so it was more agility work than sprinting except the final 15m up my driveway each 100m which is good because I was gassed anyway! 

177/41/69”

44’54” Rx

RIP

16# weight vest/anchored situps
46:36 with rest (actual workout times 2:50/2:42/2:54/3:08/2:55/2:41/2:57/
3:06/2:54/2:29)

No vest after round 1, shorter rest (with K, L & G)

38:15

6’0 / 198 / 42

M/34/6'/175#

41:29, Rx

38:46 w/o vest

35:12 without vest

Did 7 rounds of "Burpi" in 42:37

100m sprint kamikaze of 5-10-15-20 dashes
7 strict dips in rings
7 W situps
7 W burpees with plate (simil dragon burpee w 2 db)
100m sprint kamikaze of 5-10-15-20 dashes

I dare not call Burpi a hero. He is just Pukies little cousin.

M/25/5'8"/160lb
CrossFit AFK

1:06:10 - Rx (30lb vest)

For Kerrie

Just had our second baby, so can’t really afford a long workout for a few weeks. Did an intensity scale:
5 rounds of 100m run, 10 burpees, 20 sit ups, 15 pushups, 100m run with 1:00 rest between intervals. Done with 20 lb vest. Each interval was 1:35 or less.

11:50

25:10 5R , 14# vest, 5HRPU RIP Kerrie

39:14 rx including rest. Great wod and tribute, thanks HQ. 
RIP hero 
Male, 46yrs, 5’9”, 155lbs

46:02 Rx

m/27/195/6’1”

Will pass on this. 

With vest : 31'39'' + Rest. 

weight vest 14#
48:34
Green jog 100m instead of 100m sprint

44:30 RX w/ 14# vest and run on a woodway

M/55/185/6’0”

”Kerrie”

Rx (w/ 22 lb vest) 38:51 (20:51 work time + 18:00 rest)

40:23
without vest ☹️

52:36 125m row, no vest o/w rxed.  Time includes 2 minute rests.

Goal:
44:36

Actual:
48:56

Subbed:
Turnaround at beginning of 5th house driveway
21-pound vest

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
1 round weightless
Rest as needed
1 round with weight

Rx'd with 20lb vest.

39:57

Did outside on grass, 50m shuttle for the runs. Had to break up the push ups rounds 7-10. That 2nd 100m "sprint" was a hair slower than the 1st.... RIP Kerrie.

41:20 w/20# vest
R.I.P. Officer Orozco 

No vest
Incline push-ups
Ran a little over 100-m. 

25:10 without rest, 45:10 including rest
2:38
2:36
2:27
2:28
2:28
2:34
2:30
2:26
2:36
2:26

5’5, female, 125 lbs. 

No vest, 10 rounds for time of: (25:46, or 43:46 with rests)
1 - 2:38	6 - 2:30
2 - 2:00	7 - 2:33
3 - 2:41	8 - 2:39
4 - 2:20	9 - 2:40
5 - 2:40	10 - 2:47

NOTES:

I did the 100 meter as a 25 meter relay 4x.  I need help with sprinting and turnover

47:45

Rx: 34:53

M/41/5'9”/185
47:39 Rx
(Had to open and close a gate 40 times for this)

No vest, otherwise rx
36:22

Blessings and peace to Kerrie’s family and community. 

58/5’8”/160

Very sore from last 2 wood’s, so scaled to 7 rounds. 
28:30, including rests. 
Semper Fi and RIP Kerrie. 

Scaled to AMRAP in 30min, no vest of:
125m row
5 burpees
20 abmat sit-ups
15 inclined push-ups
125m row
Rest 1min
6 rounds even, 29:48

RIP Officer Orozco

Rx 44:07.

really wanted to finish under 44’, but failed the very last push-up, costing me about 10 seconds of recovery time.

Round times:
2:17
2:20
2:24
2:31
2:42
2:47
2:47
2:47
2:45
2:47

FRIDAY 201211
RX’s 
vest 20 lb.
39:40
———————————
r1  2:05
r2  2:00
r3  1:56
r4  2:04
r5  2:08
r6  2:07
r7  2:19
r8  2:25
r9  2:28
r10 2:24

10 rounds with 20lb weight vest
assault bike
burpees
sit-ups on bench
push-ups
assault bike

shortened rest period 
38:23

RIP Officer Orozco

Rx’d with 20# vest
2:10
2:15
2:16
2:17
2:26
2:20
2:34
2:32
2:38
2:29

Total time from start to finish: 41:57

RX with 15lb weight vest
54:54

In 45’ 9 rounds 

48:54 
125m row
5 burpees
20 sit-ups
15 hand release push-ups (ACFT)
125m row
Rest 2 minutes

with 20lb vest

85:00
52yo/m, 220lbs
went a little farther on the run.
didn’t veer off the workout.
messed up on the 2 min rest here and there. Lol
but i did complete it.
1st week of CrossFit.

5-5-5-5-5 back squats 
195-205-205-205-195#
7-7-5-5-3-3 bench press
135-140-145-150-155-160(2)

Kerrie tomorrow, with a heavy heart. 

Did not ware vest 
  


Kerrie
Wearing a weight vest, 10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

Late night at work, low motivation but just wanted to get a workout done...

No vest/No rest
sprints were shuttle runs in the backyard - approx 25m down & back 2x 

28:09

RIP Kerrie.

~45:50 RX on the Air Runner.  I accidentally turned off my clock right before the last round.  Oh well, it was about paying tribute

Rx - 57:35: 7 months postpartum. 3 months ago could not do regular push-ups, we’re doing them with knees. Happy to be able to do this Rx. As a new mom, happy to complete in memory of Kerrie. 

Did not get home in time to do this today before dark, but will definitely honor Kerrie tomorrow. Reading this made my heart break. 

THURSDAY
201210
*Workout of the Day*
*"Kerrie"*
No Vest
 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
_________________
R1- 02:20
R2- 02:17
R3- 02:20
R4- 02:24
R5- 02:25
R6- 02:38
R7- 02:51
R8- 02:30
R9- 02:39 
R10- 02:23
Total Time: 41:57 min

RIP
38:04

M/45/185  44:22  RX (20lb ruck) 

M/46/6'2"/185#

Modified to 125m rows the rest as rx'd with 20# vest
53:05

41:19 no vest

30:47 - had to make the 100m a 110 yard shuttle run, good workout!

A fantastic workout!

I took five rounds until I found the pace for this W.O.D.

After that I kept a good pace and managed to complete it in the final time limit. 

In the last round I rested for just 1'. 

Rx: 44'20" (with vest) 

Awesome workout budies! Vest 20lbs

10 rounds 
100m run ( not sprint,kkk)
5 burpees
20 abmats sit
15 push up
100m run ( not sprint again)
Each round about 2' to 2'30"
Rest 2'00 each set 

Time 41'12"

Thanks agains, and Rip Kerrie.

No vest. Subbed  the 100m sprints for :30'' high knees /butt kicks run in place. 

10 rounds for time of

:30'' high knees 
5 burpees
20 sit-ups
15 push-ups
:30'' butt kicks 

SCORE: 44':30''
Kept rests to a minimum (1' max ). All sets unbroken. 

Rest in Piece, Kerrie. 

RX w/12lbs vest
57'19.69" Includes rest time

Rx   36:24

20lb. Weight Vest

Anchored Sit-ups


Rest In Peace Kerrie

35:16- no vest, 1 min rest 


Prayers for Kerrie’s family. 

41:11 Rx (23:11 work, 18:00 rest)
20-lb vest, runs on rough terrain
with gratitude
m/52/5'11"/200#	

M39/6’0”/190

44:46 RX

Perspective is the word of the day.  Those 20 sit-ups were not that hard while picturing the suffering of our heroes.  

As rx’d, 20# weight vest.  Time – 41:20.
 
Tough.  Rounds were pretty consistent, between 2:00 and 2:30.  Sprints got better as I loosened up, but got tough again at the end.  Doesn’t sound like much, but those 5 burpees made everything harder.  Sit-ups got harder as midline fatigued.  Had to break push-ups into 2-3 sets.  5 rounds would have been plenty, but that’s why it’s a Hero. 

Happy Hero WOD #202 of 202!

47m/5'10"/185

It is devastating to read what happened to Kerrie and her family. Sending love to her loved ones. 

35:56
*1:00 rest between rounds except for round 1 and 5 (2:00 rest)
10lb vest
knee push-ups

39:42 Rx
Ran on treadmill and did unanchored ab mat sit-ups. Wore 20 lb vest.

No vest
42:09 (34:09 work / 18 rest)
Rd.1 = 2:03
Rd.2 = 2:21
Rds.3-10 = 2:25 ~ 2:31

100m sprint
5 burpees
20 hollow rock
15 pushups
100m sprint

35:56 - no vest.

Turf field was still slick from this AMs frost - my run was more of a "get down there quick as you can" as opposed to a "sprint."

10kg vest：44'36''.
https://youtu.be/828tjO4GQXw

No vest. 
39:38 total time including rest. 

No vest so took 60-90 sec rest between rounds
40:44
RIP Kerrie

Subbed 200-m row @ 5 rds. (No vest)
3:56/3:44/4:11/4:11/4:10
2-min rest between (28:15 total) 

Took a break from regular program to honor Kerrie’s sacrifice in the line of duty. 47:00 no vest. 

RIP Kerrie
Subbed
100m row sprint
else as rx with 20# vest
53:17 total time
m/50/175

no vest, subbed run for 30s elliptical sprint (1.4miles total).
round times:
2 min and 21,17,22,12,10,12,12,12,18,02.

How heavy should the vest be?

Rx : 42'17 (shuttle Run 40+50+13 meters) no abmat
2'17/ 2'13/ 2'14/ 2'21/ 2'22/ 2'23/ 2'30/ 2'36/ 2'34/ 2'47

Day 9: 5 more to go until freedom. Figured I could still run at least a 15s 100 even weighted and tired, so I subbed a 15s stationary sprint for each 100m.  Well...as close to a sprint as possible. No vest available either. All exercises Rx’d and unbroken.
36:06 total = 20:06 of work

Of note, heart rate peaked above 160 each round and dropped below 120 prior to the start of each round except 9 and 10 (121 each). Not too bad a recovery I suppose. Would have rather been outside sprinting for a real test and tribute, but felt good about the work. RIP Kerrie.

Backpack filled with 10kgs of plates, had to take off and hold in front of me at the sit-ups
42:15
44/1.78m/75kg

Had no vest and not much space so subbed the sprints for 10m shuttle run
Took 32:12

Well done, Chris.
Hotel lockdown (in room).
Sub 15 walking lunges - fasted (Hour 18 of 24, first time this deep in fast) - no vest
Remaining movements as prescribed. 
47:08 total time including rest.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Sprint - a monostructural movement in a short burst, also high impact
Burpee - changing orientation in space with an emphasis on short burst, quick change of direction
Sit-up - changing orientation in space with an emphasis on global flexion/pulling from the hips, medium-low volume
Push-up - pushing at midrange that will burn at the end not won't make you stop

WHAT ABOUT THE FORMAT
A long duration workout that has enough transition/rest to give us a short-workout feel. Also a chance to see how long we can maintain a sprint pace/how well we recover. The reps are in honor of Kerrie.

TECHNIQUE SCALE
As is, just run once, and adjust the order so the rest comes before whichever exercise you want to get right on technique

CONSISTENCY SCALE
Make the first sprint a 200m run, lose the second sprint, lose the burpees, lose the rest.

INTENSITY SCALE
Same format, lose the push-ups.

MY STUFF
I did 10 rounds and about 10 different variations of this, only one of which involving burpees. 28:48.

GENERAL FEAR LEVEL: 7