남(m)/46/171cm/96kg/230527/
Fournier
For time:
50 shoulder-to-overheads
50-ft. arm-over-arm sled pull=>기둥 당기기 45회
40 burpees
50-ft. arm-over-arm sled pull=>기둥 당기기 45회
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull=>기둥 당기기 45회
♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP=>52.5kg SDHP
For the sled pull, use a load that is challenging but doesn’t require extended rest periods.
Post time to comments./
28분10초/
토요일 저녁 첫번째와드

subbed 35# dbs, 10 back extensions for sled pulls, and normal deadlifts for SDHPs

13:53

12:21 RX , 205# sled

M/39/5’9”/195#

13:54
50 STO @40kg
20 inverted single arm ring pulls (10 each)
40 Burpees
20 XX pulls
30 SDLHP @30kg
20 XX pulls
RIP Mike
Probably need to up the pulls to 30 next time.

18:02
Had to use 50# dumbbells for STO and 35# dumbbells for SDHP. Sat all dumbbells on empty crate and pulled with Tractel rope. 

95#, 2 plates on sled on grass, 2 pood sumos. 18:18

85#
50 STOH
50 Bent over rows
40 Burpees
50 Bent over rows
30 Sumo DL HP
50 Bent over rows

28:07

17:39 with 75lbs on a 110lb rogue dogsled on stall mats, in garage since it started raining, 10’ increments to 50’. 113/83lb. Bar. Plate burpees like the original. (15lb bump)

182/41/69”

13:22 rx’d with 80kg on sled

M/34/6'/175#

Subbed 30 single-arm KB (53 lb.) rows, alternating every 5 reps for sled pull.
All else Rx

12:20

Still recovering from low right-back pull so made up my own wod.
15 min. amrap
10 ring push-ups
20 step-and-back lunges
10 KTE
20 double unders
Got 8 rds exactly

200831
“Fournier”
19:52
50 Push Jerks (35# DBs)
FC, a RUN, & RC (*sub for sled pull)
40 Burpees 
FC, a RUN, & RC (*sub for sled pull)
30 SDLHP with 50# KB
FC, a RUN, & RC (*sub for sled pull)
RC with legs about 25-30’
Don't have a sled! I'm a certified Wildland Firefighter & AEMT! All my love to our first responder community!!! Praying for your family Mike!

M/29/5’7/180lb
9:30 Rx 
Sled; 250lbs rogue slice sled 

10:55

As Rx with 120lb added to small pure strength stinger sled. 16ft strap so I pulled it 3 times

RIP Fournier

M/27/195/6’1”

God bless Mike Fournier and his family. 

16mins 15 secs. 83 for S2O, 63 for SDHP , 70 for pull. All in pounds. 

Sc to 85# sto/65# sdhp/140# on the gocart uphill front yard pulls

17:54

50 S2O 65#
35 inverted ring rows
40 burpees 
35 inverted ring rows
30 SDHP 55#
35 inverted ring rows
23:10
May his memory be eternal!

75# STO and 55# SDHP
Sub'd 10 stair sprints (basement stairs) for the rope pulls. Obviously a completely different workout then, but wanted to get some hard breathing in there. Burpees were rough.

16:somthingish - forgot to write it down before my timer got reset

16:59. 

STO 115#. 135# sled for arm over arm pulls. 70# KB for SDHP. Burpees were terrible for me. 

RIP, Mr. Fournier

Rx’d (M) using 125# sled on grass: 15:25

As rx’d, 14:48.  Used 25# plate rack as sled, and loaded it up with another 200#.  Dragged over concrete patio.

S2OH was maybe the toughest part of this.  Broke them 15-10-8-7-5-5.  Took a couple of breaks in burpees.  Each of those took 3 ½ minutes.  Broke SDHPs 15-10-5.  Sled pulls got easier over time – first ones took 2 minutes or so, last one was more like 1:30. 

RIP Fournier

47m/5'10"/180

Scaled to 80lbs for STO and SDHP
11:58 Working time (maybe)
the rope on the sled I made kept breaking so I had to keep pausing the timer to fix. I had a timer run continuously and with all the stops to fix the sled was 20 minutes. 

14:33

17:23. Scaled/ subbed to: 55# STO, 45# SDHP, 2 rope climbs for first two rounds of sled pulls and 50 bent over rows with 55# barbell for last round of sled pulls. Condolences to the Fournier family.

M/175/68/23
Warm up =  8:20

Shoulder-to-overheads=33
Weight push = 15m
burpees = 40
Weight push = 15m
sumo deadlift high pulls =30
Weight push = 15m

WOD : 15:20

Cool down : 5:10

STO = 22 Kg
SDHP = 12 Kg
Weight push = 10 kg

I did weight push
instead of  arm-over-arm sled pull
,because I don’t have required equipment.

For time 
50 Shouldrto overhead 115lb
3   Legless ropeclimb
40 Br facing burpees
3   Legless ropeclimb
30 Sumodeadlift high pull 
3  Legless ropeclimb
-13:08
RIP. Fournier

Loads Rx’ed, subbed the sled pull with 2 rope climbs + 2 leg less rope climbs. 
Time: 18:30

Rx with 95# sled pull
18:24

RIP Fournier
50 S2O 85#
50 Ft hand over hand weight pull 150#
(Attached 50 hose to metal folding chair with added weight)
40 Burpees with chest on plate / feet on plate
50 Ft hand over hand weight pull 150#
30 SDHP KB 50#
50 Ft hand over hand weight pull 150#
went pretty quick.....timer stopped operating..... 
 

M/24/5'8"/160lb
CrossFit AFK

13:35 - Rx (115lb Push presses, 85lb SDHP's, Burpees to a plate, 270lb sled not on grass though)
For Mike F.

95/65 S2O
Subbed sled for 45kb bent over rows

20:54

ThinRedLine, Ret'urcye mhi.

M/34/6’/220
115 STO
2pood SDHP
Subbed 65# seated cable rows for sled pulls
24:25

Good lord. RIP Fournier

7:40

50 Shoulder to OH (22.5lbs) DBs
50 ft. Arm Sled Pull (45lb plate on sled)
40 Burpees
50 ft. Sled
30 SDLHP (53lb) KB

Should’ve gone heavier for Press and Sled...

18:15 Rx

65lbs STO
35lbs kettlebell SDHP

16:25

Derek Eason
Crossfit Train 97333
Corvallis, Oregon


Rx   9:58

(4 x 45lb. Plates on Sled, Burpees to a 45lb. Plate)


Rest in Peace Mike

75lbs shoulder-to-overheads - 50 reps
substituted 5 10yd sprints uphill in backyard for arm-over-arm sled pull
40 burpees
substituted 5 10yd sprints uphill in backyard for arm-over-arm sled pull
75lbs sumo deadlift high pulls - 30 reps
substituted 5 10yd sprints uphill in backyard for arm-over-arm sled pull

18:53

Fournier
For time:
50 shoulder-to-overheads @115
50-ft. arm-over-arm sled pull @140 LB’s
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls @95 (Didn’t Drop to 85 due to period of time it would have taken to unload after overheads)
50-ft. arm-over-arm sled pull
Time-11:40

Scaled S2OH @ 95lbs
Sled pulls @ 115lbs
SDLHP @ 85lbs

12:45

RIP Fournier
Scaled due to equipment at campground
Using 2 35#kb's
50 sh to oh
50 bent over rows
40 burpees
50 rows
30 sdhp
50 rows
18:03
M/50/175

50 STO 75lbs
35 inverse ring rows
40 burpees
35 Inverse ring rows
30 SDHP 75lbs
35 inverse ring rows
16:58

Thanks to Steve T for the sled pull subs!

RIP Mike Fournier, and best wishes to his family.

13:35
50 push-press 115-lbs (can't jerk on calf)
Loaded 140-lbs on a pallet and cobbled together 50-ft of rope for the sled-pulls
SDHP with 40 + 50-lb kettlebells (switched hands every 5 reps)

with gratitude

m/52/5'11"/200#	

Subs:
100 2x30#DBs STO
50 30#DB row
40 burpees
50 30#DB row
45 2x30#DBs SDHP
50 30#DB row

11:56

M / 6’3 / 32 / 296#

first workout I have been able to RX since starting CrossFit again 3 weeks ago. Feeling very happy about that!  I gave up on my fitness over 2 years ago and am not happy with the results... time to get back in shape!

14:30 

15:52
45# dbs push jerk
45# dbs hang clean
60# vest pull

50 S2O (115lbs)
30 DB rows (50lbs)
40 burpees 
30 DB rows (50lbs)
30 SDHP (85lbs)
30 DB rows (50lbs) 

12:36

Only one bar and had to use what I had. 

35/195/5’9/M

13:38
Scaled/subbed:
55# STO, 45# SDHP
50 Bent over rows (25#) for each sled pull

Prayers going out to this brave firefighter’s  family! 

3x5 power cleans, 125#
Fournier
subbed 35 inverted rows for the 50’ sled pulls
75# STO, 65# SDHP
17:16
honored to be able to commemorate Mike’s service and life with this WOD. He seems to be one who lived life to its fullest. As one recently threatened by these NorCal wildfires, I know that thousands are grateful for our firefighters and mourn his family’s loss. 

75lbs S2O, 55lbs SDHP, 125lbs stack of plates
15:24

I have no idea if that's a "good" time or a "good" weight or whatever. But I do know that my fingers are freaking sore!

Male 50yo/181cm/79Kg 
STO 50Kg
SDHP 40Kg
50 KB 16Kg row
19:54
In memory, one of Us. 
RIP 

M/45/6'2"/180#

Scaled to 95 S2OH, 70# KB SDLHP, 60' sled pulls with 150# on rogue dog sled (pulled 15' pushed sled back out 4x) the rest as rx'd
14:20

50 STO - 85lbs
25 weighted PUs - 12 lbs
40 burpees
25
30 SDHP - 30lb DBs
25

17:58

50 shoulder-to-overheads
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull

♂ 115-lb. STO, 85-lb. SDHP
28:54 sled pull  with 35 lb plate RX 

RIP Mike Fournier and condolences to family

50 shoulder to OH 75#
5 legless rope climb and descent 11'
40 burpees
5 legless rope climb and descent 11'
30 SDHP 55#
5 legless rope climb and descent 11'
12:34

Jackie:
50 S2O 45#
1 rope climb
40 burpees
1 rope climb
30 SDHP 45#
1 rope climb
13:32

:14'09''.
50-ft. arm-over-arm sled pull  sub：32kg kettlebell row. 30 REPS.
https://youtu.be/b87RPXgGPxk

 sled pull 55LB
RX'd 12'18''

Globo Scale:  For the arm over arm sled pulls sub 35 inverted ring rows or 35 towel rows per set.  For the towel rows use a low bar and throw the towel over it, then do an inverted row.  Another option would be heavy alternating dumbbell bent over rows (50 per round, 35/50lb dbs/, or 1/1.5 pood KBs)  For the Shoulder to Overhead sub 35/50lb db's.  For the SDHP sub 20/35lb dbs.   Bodyweight sub 35 inverted rows (whatever bar you can find, or table rows if you have a sturdy table) or 20 strict pullups for each set of sled pulls, 1 to 1 supermans and glute bridges for SDHP, and half the number of S to OH in handstand pushups or 1.5/1 hand release pushups. 

Never forget our brave firefighters!

Champions Club Scaling Notes

RANT
Nothing to rant about, other than I haven't seen a new Hero workout come up in a minute. Tough to hear for sure.

WHAT ABOUT THE MOVEMENTS
Shoulder-to-overhead - pushing, possibly jumping, overhead, external load, closed circuit (bar instead of dumbbells)
Sled pull - pulling, extra point of connection, external load, odd object
Burpee - getting up, jumping, pushing, skill (core-to-extremity)
SDHP - jumping, mid-range, external load, lots of internal rotation demand on the shoulders

WHAT ABOUT THE FORMAT
Chipper, and stamina will play a factor in the intensity. Most Hero workouts are Just Finish It-types, this is one of those.

TECHNIQUE SCALE
5 rounds of 1 minute practice at each station with a :30 rest in between

CONSISTENCY SCALE
As is, except maybe 50 sdhp at a lighter weight

INTENSITY SCALE
Do each station for time and rest as needed between stations

MY STUFF
I wasn't sure what an arm-over-arm sled pull was, but I subbed a farmer's walk in it's place. I think my time was like 13:something, used 85 for sdhp and push press/strict press.

GENERAL FEAR LEVEL: 7

This is beyond awesome!  I am overwhelmed with pride for Mike. He was truly a GREAT man... honest, pure, humble and loving!  He helped me everyday in one way or another.  From fixing jumpropes at the gym to helping me not give up when we were ordered to close because of the pandemic.  I miss him with all my heart and soul but I can still feel him by my side helping me to get through this...  RIP MIKEY ❤️

YES!  I am so happy right now!  Good job CF!  Mike deserves this!  He was a monument of a man!