CFWUx2 10*45/95/135dl+1cl*2
52:05
157pcl
~15 @ 25 mins

28:57 Rx with strict HSPU

30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
19:47

Completed RX at Crossfit Blackpool

February 7th, 2022 (one day rest); forenoon

wu: slihps
skill: bar basics

wod:		Holleyman
				  30 rnds
			5 wbs 6 kg 3,5 m
			3 push ups
			1 power clean 70 kg
				   29:17

post: shoulder and abs accessory

Intermediate AMRAP in 25 min: 22 rds

34:47 -cleans got slower and harder so scaled to 205 after 20 rounds. All hspu kipped and unbroken.  Traps are smoked. 



179/42/176

Scaled Power clean 205 lbs 
cap class 30:00

28 rounds 

With gratitude and respect to Holleyman.  RIP

29.51.  Incline PUs on 24" box and 115# Cleans.

JonNYC

29:00 intermediate

Considering that my squat clean pr is 245
And my highest kipping handstand Push ups workout was 50-60 
This was a banger 

Male 23y 175cm 84kg 
30-31 rounds I lost count 

20lb 10ft 5 wallballshots
3 kipping handstand push-ups
225lb 1 power clean

42:40

Scale to 205-lb clean: 30:29 
with gratitude
m/53/5'11"/190#

30 Rounds   24.19 min

5 Wallball shots
3 Strict DB press 35 lbs
1 Power clean 135 lbs

On shift 75* and sunny

RIP SSgt Holleyman

33:39 w/ 185# cleans

130918: 54:00 w/ 165# cleans

Scaled to 185lbs / decline push-ups:

~35 mins

43 / 6’0 / 190

M/26/5'8"/155lb
CrossFit AFK

36:47 - Sc (205lb, had a transition up and down stairs from the basement to garage for wallball shots)

For Holleyman

10 rounds 

135# power clean 1
20# wall ball 5
handstand push 3

power cleans felt hard today 

Rx : 33’03

https://youtu.be/rt11eSgcMk8

28:41
25 rounds
5 plate thrusters, 35 lb
3 piked parallette HSPU, feet on bench
1 power clean, 185 lbs

31:38, used 145 for PC, 40lb DB strict SP for hspu. Ass kicker. Semper Fi brother. 

54/F/GarageGym/Alabama 

Did a 25 min AMRAP instead. 

5 wall-balls, 12#
3 modified HSPU (added plates/ab mat
1 power clean, 75#

score = 15 rounds

M 51/195/6’
Scaled the power cleans to #185.
35:21.

Beginner, 80pds for cleans. 9:40.21

 Modified / scaled: halved the rounds, doubled the reps
--
30 rounds for time of:
10 wall-ball shots w/ a 9 kg sandbag
6 DB push presses w/ 2x 12,5 kg DB
2 DB power cleans w/ 2x 12,5 kg DB
SCORE: 29'34''
--
Really struggled with this one after an exhausting day.
20 km bike commute, inc/ 10 km pre-WOD
RIP

M/35/6'/175#

35:23 Rx with strict HSPU

Deo gratias

Intermediate Option:
25 rounds for time of:
5 DB thrusters 2x 20lb DBs
3 strict HSPU to ab mat on 25lb plate 
1 power clean 155lbs

33:47

intermediate-ish. scaled to 10lb ball to 12', HSPU to yoga block, 185lb PC.

21 rounds at the 25 minutes mark.

29:45 min to complete 25 rounds. 

Hard to walk up to HSPU and PCs each round, slowed me down big time after round 5. Great workout that I wanted to push to 30 rounds, but really got fatigued. 

30:04 
205# slower then last time but that was 8 years ago.   Still stoked 

Intermediate Option:
TC: 25 Mins
Score: 20 rounds.

28:43 with 205#

Just getting back after a half a year off shoulder injury

5 rounds in 4 minutes of:
5 wallballs
3 pushups
1 PC 135#

9 years ago:
mikeyb m/52/178
15 rounds at 205# pc's
23:02

I actually did this about a month or two ago when I wanted to do a long workout with cleans.  I squatted on the the cleans but everything otherwise rx.  Took me right at an hour.  That clean weight was pretty close to my max power clean.  It’s always cool honoring heroes with workouts.

Scaled/Subbed:
25 RFT
5 WBS (20#)
3 Pike Push-ups (24in box)
1 Power Clean (55#)
23:41

Worked some hang power cleans and power cleans to see what weight my back would handle today - not much but it was something.  Will look to do this again once back to 100%.

RIP brother.

some equipment subs and scaling
20 rounds for time:
5 single 40-lb db thrusters 
3 strict hspu
3 power clean w 2x40-lb dbs
21:13

Crossfit Rookie
14:25
10 rounds
5 wall balls
3 pushups
1 deadlift - 215

Scaled to rounds of:
5. 2x20#DBs thrusters
3. 2x45#DBs Arnold press (53%bw)
1. 2x70#DBs power clean

28:04

M50/63kg

10 rounds for time: scaled/subbed
5 DB thrusters (2 x 10 kg)
3 push-ups
1 power clean (35 kg)

11:57

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, 
assigned to the 1st Battalion, 5th Special Forces Group, based in Fort 
Campbell, KY, was killed on August 30, 2004, when his Military vehicle 
hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.


The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, August 30, 2012 (120830).                                          

                                                                            

Scaled to wall facing abmat HSPU
First half cleans at 125, second half 130#
Think I might have done an extra round. 
40:55

130918:  36:45, no abmat and all 125#
120902:  38:32, same scale as 2013
Peace to Holleyman’s family and friends. 

59/5’8”/155

Well done johnny

Scaled 
25 Rds ~ 27:14
5 Wall Balls
3 HSPU (with abmat & plate)
1 Power Clean - 135#

scaled to 165lbs power clean
20lb ball to 10'
strict hspu against wall to ab-mat

21:58

For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-10:44

Sc to str HSPU to 4" mat/155# @ 20 rounds...31:14

28:43 9ft WB abmat HSPU 135 lbs PC 
started out really slow I over thought the #30

5 - 2x18lbs dumbbell thrusters
3 - strict HSPU to abmat
1 - 125lb power clean
30:18

Bummer. I really thought I'd be at 27 but the last quarter was too slow. Also, stopped 3x to tie shoes -- DUMB and avoidable. More time wasted.

5 wall-ball shots
3 handstand push-ups pike push-ups from 30” box
1 power clean
♂ 16lb-ball, 155-lb. clean
18 rds (25 minutes)

Ok, thinking outside the (CrossFit) Box for a moment. Why do we use RX weights? A 225lb clean can’t possibly be the same stimulus for a guy who cleans 330lb than for one who “only” cleans 250lb. Is it better to go by RX (so the 330lb guy would work more towards speed while the 250lb guy would work more towards strength) or is it better to go by stimulus and scale the weight up or down (I’d say for today’s workout depending day-to-day between 60-80 %, maybe 80 because it’s a hero workout? So, a 330lb guy should scale up, while a still very strong 250 guy shouldn’t go RX and scale down). Or did I miss something, why the RX weights?

RIP Holleyman
scaled 
30 rnds
5 wb 20# to 8 1/2
3 strict hspu to abmat
1 pc @ 135#
37:16
m/51/175
compare to 2012
Scaled:
30 rounds
25# wall ball (5)
105# Sh. Press (3)
135# Power Clean (1)
46:36

30rds: 24:45

5 KB Thrusters (35lbs)
3 HSPU (to abmat)
1 PCL (2 35lb KB)

*moved all my equipment to new garage yesterday. Only have 35lb KBs, Rower, and box

Great test. 

16 rounds in 25 minutes

5 wall balls 9 kg; 
3 box assisted handstand push-ups; 
1 Power clean 60 kg

29'38''.
strict HSPU.
93KG power clean.
https://youtu.be/fuhGbErf0o0

Champions Club Scaling Notes

RANT
When looking at workouts that have come up before - especially Hero workouts - it's important to know when the workout first came up to know the context behind the movements. I believe this workout first came up in 2012; 225 was a weight that was expected be done for reps and kipping handstand push-ups were most likely assumed. If this were to come out in 2008, 225 lbs. on a clean would have been a much heavier weight relative to what most people could do inside a workout, and I don't think kipping hspu's were a thing at the time.

WORKOUT THEMES
Medium duration and medium weight. Maybe long duration. A setup that could be flexible enough to give a good endurance dose for firebreathers or a strength dose for intermediate people. Squatting with an odd object, pushing with skill, and jumping with medium-heavy weight are also themes.

MAIN DECISION
Do I want to prioritize doing this as rx'd in honor of the theme, or scale to keep the integrity of the stimulus?

TECHNIQUE SCALE
As close to rx as you can, set a 1 hour time cap, have a goal for the form to look better at the end of the workout than at the start.

CONSISTENCY SCALE
15 rounds, double the reps. Or 10 rounds, triple the reps. Or 3 rounds, x10 the reps.

INTENSITY SCALE
Partner up and alternate rounds. Do 6 separate sets of 5 rounds, rest as needed between. Good Lord I have done more math in this post than I ever imagined I would.

INJURY SCALE
Upper-body - 30 rounds of: 5 one-arm dumbbell thrusters (heavy), 5 box jumps (high)
Lower-body - AMRAP in 20 minutes of: 15 hip extensions, 5 handstand push-ups

MY STUFF
Partnered up and did this one. Lots of modification, but good dose.

GENERAL FEAR LEVEL: 7

Globo scale: If you do not have a medicine ball thlo throw sub dumbbell thrusters, 15/20 lb dumbbells. For handstand pushups if no wall is available or your globo bans them sub dumbbell presses with the dumbbells total weight adding up to 60% of your bodyweight.  For power cleans if you are using conventional plates use a weight that you can bring down under control later on. Dumbbells sub 55/80lb dumbbell power cleans. If you are doing this in a hotel gym with only 50lb dumbbells you can up the reps or sub 2 knee jumps for the cleans. 

Busy gym: consider doing the dumbbell option or Bodyweight sub today.  Pre wod work some cleans. 

Bodyweight/equipmentless sub: 30 rounds of 5 burpees 3 HSPU and 2 knee jumps with no arm swing.   Sub for HSPU is 6 dive bomber pushups.  Modify so it takes less than 25 minutes or cap at 25.