M/38/6’/176#

“J.T.”

10:49 Rx

181206 9:00
210810 10:15

Deo gratias

“Garbo”   Rx   8 rounds + 14 reps

Mr Joshua, but with regular sit ups instead of GHDs
32:11

Griff: 2x run 800m, run backwards 400m = 19:40

 Jerry
For time:
Run 1 mile
Row 2K
Run 1 mile
34:59

ABBATE
Run 1 mile
155-lb clean and jerk, 21 reps
Run 800 meters
155-lb clean and jerk, 21 reps
Run 1 mile

27:33

Tumilson
run on a treadmill
first 2 rounds 40# dumbbells, then 35# for the remaining
24:55 

M- 53/ 5'7 / 220
Intermediate-
Thompson 10 rounds of 2 lying to standing rope climbs, 95#\29 reps- back squat, 95# barbells firemen's carry 
28:05

Completed the morning of 9/12. 

Griff
800m run
400m backwards run
800m run
400m backwards run
13:30

rip all who gave it all. 

COE
17:52

MCGHEE
Complete as many rounds in 30 minutes as you can of:
275-lb deadlift, 5 reps
13 push-ups
9 box jumps, 24-inch box

Reduced deadlift weights to 220 lbs and did 12 rounds

Michael at 80%. 
3 rounds 
650m run
40 good morning with 53 KB
40 sit-ups unanchored. 
22:06

Nate 
AMRAP 20 Minutes 
2 Muscle Ups 
4 Hand Stand Push Ups 
8 02 pod kettelbell swing 25kg kb

Total 11 complete rounds

911 Memorial Hike 
3.4 Miles and 750 ft Elevation Gain
TT: 1 Hr 9Min

Arnie
Scaled, 10#, 14:40

Hiked to the highest point in New Mexico, Wheeler Peak, 13,161.
Decided on Wheeeler to also hike to the summits of Old Mike Peak, Simpson Peak, and Mount Walter.
Spectacular day in the Sangre de Cristo Mountains.

Nate- 20 rds

Double DT @ 95 lbs
30:44
m/43/172

Luce
Wearing a 20-lb vest, 3 rounds for time of:
1K run
10 muscle-ups
100 squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

Rx 
Outside, bar MUs with the vest in 2-3 sets, squats took most of the time 
39:49
🇺🇸

“Nate” last night after this was posted: 10+1 as rx’d. 
details in yesterdays comments. 

ZEMBIEC RX’D

5 rounds for time:

11 back squats (185)
7 burpee to struck pull ups
400 m run 

17:44

M 54/205/6’
Did hero wod Jack.
10 push press @#95.
10 kettlebell swings@#53.
10 box jumps.
9 rnds+20.

Michael
 3 rds
800m
50 back ext
50 situps

34:41

MAXTON

With a weight vest, 13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees
@ 14-1b vest, 20-inch box
20-1b vest, 24-inch box

67:29

Stairclimber: 
220 Floors - 110 for each tower 
Time: 1:08:24

Jeff Taylor 2:58

M 50/180cm/77kg

JASON

muscle-ups subbed to pull-ups

for time:

100-75-50-25 squats
5-10-15-20 pull-ups

19:24

M| 5’4”| 135lbs| 29:14

Larry:
21-18-15-12-9-6-3 reps for time of: 
Front Squats 115lbs
Bar Facing burpees
200 meter sandbag carry after every round 100lbs

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.

Michael

RIP, Shipmate.

Rx’d: 12:28

Last time on 210531: 16:59

JORGE
For time:
30 GHD sit-ups
155-lb squat clean, 15 reps
24 GHD sit-ups
155-lb squat clean, 12 reps
18 GHD sit-ups
155-lb squat clean, 9 reps
12 GHD sit-ups
155-lb squat clean, 6 reps
6 GHD sit-ups
155-lb squat clean, 3 reps


U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.
He is survived by his sister, Gina.
First posted April 7, 2013.

F | 33 | 6’0” | 175#

As a firefighter, I was hoping for a few more firefighter hero WOD options, especially related to 9/11. Decided to come up with my own to set a benchmark to measure up against next year. 
- 11 reps of 9 of your weakest exercises. Choose a load that results in burnout at the end of the set. 
- 3:43 of planks at the end, modified as needed to perform unbroken. Embrace the burn as you remember the firefighter lives that were given in the line of duty that day. 

M-43/178/77 kg
Herowod “Josh”:
- 21 overhead squat (44 kg)
- 42 pull ups
- 15 overhead squat (44 kg)
- 30 pull ups
- 9 overhead squat (44 kg)
- 18 pull ups
Time: 15’02’’

“Manion”
Rx - 28:32 (PR) 

Hall
5 RFT of 
3 Cleans, 125# (rx 225#)
250m row (rx 200m sprint)
20 DB snatches (rx 1.5 pood KB)
2 min rest
22:40
Each round about 2:45-3:00, each row sub 1:05/15 cals

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, 
died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his 
single-engine U-28 aircraft crashed. There were four total fatalities. 
The 30-year-old was assigned to the 319th Special Operations Squadron, 
Hurlburt Field, Florida.
Hall is survived by his parents, Dennis and Kliffa; girlfriend, 
Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother,
 Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, 
Erika, Natalie, Izabelleh, Evan and Noah.
First posted June 7, 2015.

Northrup - a hero WOD for 55-year-olds!!!
26 barbell back-rack step-ups
then 3 rounds of
17 power cleans
19 sit-ups
21 deadlifts
then 31-calorie row
75-lbs barbell, 21" box
14:37
Keeping balance on box step-ups was very challenging for me.

JOSH
For time:
95-lb overhead squat, 21 reps
42 pull-ups
95-lb overhead squat, 15 reps
30 pull-ups
95-lb overhead squat, 9 reps
18 pull-ups


U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

9:43 Rx

Beginner
Hanson
5 rounds for time of:
2-pood kettlebell swing, 30 reps
30 burpees
30 GHD sit-ups
I did 3 rounds of:
50 lbs kettlebell swings X 30
30 burpees 
30 regular sit ups 
Then 1 round of:
50 lbs kettlebell swings X10
10 burpees 
10 regular sit ups 
To even the count to 100 reps total 

M/49/6'2"/185#

Randy
75 snatches with 26# DxKB 
3:49

Murph with a little Griff 
Run 800 meters
Run 200 meters backwards
Run 800 meters
Run 200 meters backwards
Then
100 Pull-ups
200 Push-ups
300 Air squats
Then
Run 200 meters backwards
Run 800 meters
Run 200 meters backwards
Run 800 meters
#20 vest 
Total 56:36

Josh RX
14:18

MURPH
RX: 38:12

M 41 200# 69"
Kalsu
I put a time cap of 20 minutes. Did 39 reps at 135#. I'd only ever tried it at 95# and had to start skipping rounds of burpees 8-10 minutes in. This time I did all the burpees for those 20 rounds and did at least 1 thruster each round.

JOSH

For time: 11:30

65-lb overhead squat, 21 reps
42 banded pull-ups
65-lb overhead squat, 15 reps
30 banded pull-ups
65-lb overhead squat, 9 reps
18 banded pull-ups

Still missing "Gunny"

https://www.crossfit.com/workout/2018/7/3

I'm from NYC, so did "First Responder"-honoring the 343 FDNY & 72 NY LE Officers killed saving others that day -RIP; gone, never forgotten:

2 Rounds for Time
2,001 meter Row
343 Double-Unders*scaled to SUs
72 Single Dumbbell Box Step Overs (50/35 lb, 24/20 in)

36:54



RANDY
75-lb power snatch, 75 reps for time.
Scaled to 55- lbs 12:03

GARBO
4r+38

Tumilson: in honor of SO1 Tumilson, killed in Afghanistan 110806.

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60# DBs
Rx 20:41 (PR)
230911: 22:04

Hooyah brother! RIP

Didn't feel like a PR effort at the time and I didn't intend to - goal was to just keep moving, to not stop, just like he wouldn't have - but I'll take it.  Decided to do this WOD again as I knew I could keep it under 30 minutes, and that doing Murph, Manion, Bert, other similar effort right now may reverse the good recovery work I've done.

@Coastie. Would you be so kind as to post your "6535" again? I can't seem to find where I jotted it down.

Manion 39:29 Rx 
PR

Nutts - 28:29

In honour of Lt. Andrew Nuttall (PPCLI), CAF brothers and sisters, our American friends and allies who served and gave their lives in the GWOT. We will remember them. 

Badger (scaled)
3 rounds of:
95-lb hang power clean, 30 reps
30 chin-ups
Row 800 meters

Kelly Brown
24’ bj
225 dl
20lb wallball
27:03

GRIFF: 17:37

Globo wod: many do "Murph" today so that's the first one we're looking at. If you have access to a park pullup bar  or a bar in a Globo gym do this as Rxed.  Can't kip on the bar, because you're using a door chin up bar? Partition into sets of 3/6/9, 33 rounds, with one round being 4/8/12.  If you are using a conventional treadmill for the mile runs use a slight incline.   Sub 120 calories assault or echo bike,  or 2000m row for runs if subbing.   Another option is "Chad" as a pretest for Veterans Day. (1000 stepups, on a 20" box with a 35/45lb ruck).   If you're somewhere without a pullup bar available today do "Loredo" (6 rounds of 24 lunges,  24 pushups,  24 squats,  run 400m). 

Another choice is  "Glen" (SEAL Glen Doherty, State department security, 9/11/2012, Bengazi) For time: "Grace" [30 clean and jerks 95/135], 1 mile run, 10 rope climbs; 15ft rope, run 1 mile, 100 burpees.  Dumbbell sub 35/50lb clean and jerks, sub 3 to 1 towel pullups or L-sit pullups per rope climb.  Mile runs subs same as Murph. 


Now if you're someone who is picking "DT" today because you love the barbell do either heavy (205/145lbs) or double DT today.  Scale to regular DT if you're max clean and jerk is sub 225/155. Dumbbell DT sub is 40/60lb dumbbells.