33:32 (including 30 second breaks) - Rx’d

20:17 Rx 

M/33/5'7"/214lbs

~Bradley 10Rds ~ (33:00)
1 SkyLap (0.1Miled)
7->5 ChinUps ~ 55-60
1 SkyLap
7 Dips

Did not really feel like burpees, so I adjusted to dips. This was quite similar to doing 2 SkyLaps then 3chinups/dips for 10 rounds, but more redline than tempo. ChinUps were tough from the get go. 55-60 is about where I top out on pull-up volume for an entire workout, so under duress was really tough. Did 7 for a few rounds, then had to strugglebus 5's for the rest. Really felt my biceps strain today. Dips were tough but manageable. Probs could've took down a ChinUps and added a dip. Oh well. ChinUps capacity is less than dips. The runs were quick and tough. Hit my redline around round 7 and had to walk a lap to recoup. Glad I didn't try and take a 5 round exit. This one wrecked me. If my running stamina wasn't still strong, halfway would've been the exit.

Still a little sore from Liam and Holleyman last week. Gonna try Jerry on Thursday for another run day. Probs do that one on the treadmill since college gym will be on winter break. Staying strong and dialed in at the moment.

RX, Gave my self a 25min time cap 

9-rds completed

RX
33:20

Intermediate

27:00

M/28/190lbs
RX 35:32 
RIP Semper Fi 🫡

31'43''

Rx man 40yo
30'15"

Rxd 30:58

M/37/6’/177#

23:32 Rx

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.

Deo gratias

(51yrs)  5 11  263#

50m run
7 Push ups
50m run
4 burpees
30 sec rest....  

29:32 (Garage Solo)

37 / M / 5'9" / 140lbs

Run 50m
Pull-ups x5
Run 50m
Burpees x7
Rest 30 s

27:38

29:46 rx

Good one.

Thank you for your service Bradley.

RIP.

M 53/195/6’
29:01

Beginner: 5 rds 10:55 w/ 200’ run and kipping pull-ups. 1k run 5:39

Beginner Option. 30:23. Why so much running? 😅

I so appreciate the main site wod. I am dealing with health issues and professional/legal battles, but I still use the wod to give me helpful direction and structure and I am certain that, even without a crossfit box or coach, it keeps the surgeons at bay, for the moment. I modified today's work out to 10 rounds of 7 pull-ups and 7 burpees, then 20 minutes on bike (5 miles plus). Total was about 35 minutes. I have to avoid most running, even though as a young man I was a sprinter and a decent quarter-miler. Peace and love. 

25:58 rx

RIP Bradley Smith

Rx’d: 24:18  Unbroken

Subbed 4x 25' shuttle runs for 100m sprints
Scaled to 7 pull-ups and burpees
20:53

Warm Up

AMRAP10

:30 Samson stretch 
10 pvc ohs
10 pvc good morning 
10 AbMat sit ups
10 pull up progression (scap pulls-kip swing-pull up)
10 up downs

METCON (scaled)

For time:
10 rds
50 SUs with heavy rope
7 pull ups (rings)
50 SUs with heavy rope
7 burpees
30 sec rest

TT: 28:01

M // 50-54 // US 

Rx but unable to actually sprint given this punishing week😪
Performed at a playground 
24:42

On a manual curved treadmill
5 pull-ups
5 burpees

19:43

Wishing a quiet and contemplative Veterans Day to all. 

Back squats 5-5-5-5-5
165-185-195-195-165#

Subbed/scaled Bradley
8 rounds 
130m row
7 pull-ups 
130m row
7 burpees
30 sec rest
23:42
I hate cutting a hero WOD short, but I’m wasted.  Eternal gratitude to Bradley and his family for their sacrifices. 🙏🏾

61/5’8”/156

22:43 RX (ended fast yesterday) 

26:05
Tomorrow is a well deserved rest day. Rest up..we tackle Chad on Saturday. 
Really cool to see you guys follow along 

Rx   21:45


That was a Hell of a 4-day Cycle! Thanks Dale! 

Half Bradley
5RFT
100m sprint (run really)
10 pull-ups
100m sprint
10 Burpees
30 sec rest
13:22

Then, 3 mile group run through varying terrain, untimed (well...I forgot to start a timer).

Decided this morning to use Bradley as part of warm-up, but the full workout wasn't happening plus the run.  Tomorrow will be a rest day for me no matter what in hopes of no sore knees going into Chad.

RIP Airman Smith

Bradley intermediate scale:
10 rounds
2x100 meter runs done as shuttle sprints 4x25 meters
7 strict pull-ups
7 burpees
30 sec rest
20:44

M/49/6'2"/180#

RIP Bradley 

Modified to inverted/ring rows with shoulder blades about 2 inches off the ground at full extension the rest as rx'd 
28:10

*will rest tomorrow and see how the lower back feels to try and give Chad a go on Saturday, thinking the extra prep work has taken a toll on me ugghhh

10RFT:
-5 cal bike
-10 pull-ups
-5 cal bike
-10 burpees
21:57

Beginner option: 33:38 with rest

M/44/6'2"/200lbs

10 rds

3 cal. assault bike
7 pull ups
3 cal. assault bike
7 burpees
:30 sec rest

22:05

With Graduated 

28:33 Echo 10 cal. Per (strained calf)   

Scaled

Nursing a arm, shoulder and knee injuries 

20 amrap 

135 bent over row in place of pull-ups

8 rounds

RIP Bradley
scaled to
10 rnds
45 sec air dyne
7 strict pull ups--all UB--actually pretty happy w/this
45 sec air dyne
7 burpees
rest 30 sec----last 5 rnd were more like 45 sec rest:)
38:28
m/53/175
Opting to honor Bradley today, resting on Friday and Honoring Chad on Sat.

Globo wod: If you don't have a 100m track or route to sprint on that is near a pullup bar, here are your options.  1. 4x 25ft down and back shuttle sprints. 2. 100m treadmill run.  If you're using a conventional treadmill use a high incline.  3. 10 calories assault or echo bike. 4. 130m row sprint.   Another option is to seek out an outdoor pullup bar and map out 50m from it.  All others as Rxed. 

Busy gym/bad layout: 10 RFT 10 pullups and 10 burpees, then on a track or treadmill do 20x100m sprints, rest 15 seconds between sprints.  Rest no more than 4 minutes between the wod and sprints. 

I will be honoring U.S. Air Force Senior Airman Bradley R. Smith with a rest day tomorrow.

Champions Club Scaling Notes

RANT
One thing I will say about all these hero workouts that have come up is I think they have been responsibly programmed as far as volume goes. Not all Hero workouts are Manion or Clovis in terms of the huge amount of reps in a given movement or shape. That being said, I always think Jameis Winston's locker room quote with regards to Hero or benchmark workouts, "If you're gonna do it, then you gotta do it BIG!" As an example, I wouldn't consider myself doing a 20-minute Michael to be really doing it as rx'd. As the WOD description says, honor it with an all-out effort. So that's a long-winded way of saying that if you are truly honoring Jerry and Fran and Holleyman with all-out efforts, then it might help to consider adjusting the format here to give your body a chance to catch up.

WORKOUT THEMES
Honorary workout. Gymnastics and monostructural with a rest - meaning higher intensity is what we're looking for

					SHORT		MEDIUM		LONG

LIGHT												x?

MEDIUM

HEAVY

I WANT A DOSE BUT DON'T WANT TO CRUSH MYSELF SCALE
AMRAP in 20 minutes of:
200m run
10 pull-ups
10 burpees

SPEED SCALE
5 rounds as listed, but rest as needed between stations (not rounds)

NEW TO CROSSFIT SCALE
Same as the I Want a Dose... scale

GENERAL FEAR LEVEL: 9