September 10, 2010

Friday 100910

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.

HeroLtJospehHelton_th.jpg

Enlarge image

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Posted by lauren at September 10, 2010 5:00 PM
Comments

This is gonna hurt!

Comment #1 - Posted by: Mulligan M/21/5'10/200/ at September 9, 2010 5:04 PM

RIP

Comment #2 - Posted by: Jonblaze at September 9, 2010 5:04 PM

Anything with burpees is gonna hurt :P

Comment #3 - Posted by: gkartveli at September 9, 2010 5:06 PM

This one's gonna rock!

God Bless everyone!

Comment #4 - Posted by: Appleman at September 9, 2010 5:06 PM

Can someone please explain dumbell squat cleans. Is it just a clean with dumbells?

Comment #5 - Posted by: tj at September 9, 2010 5:07 PM

are the dumbbell squat cleans with one hand? and if so do we have to do 50 with each hand?

Comment #6 - Posted by: Bond - M - 18 - 5'10" - 155 at September 9, 2010 5:07 PM

RIP. looking forward to hit this one hard.

got a new PR in Fran yes, details there.

:)

SANTI

Comment #7 - Posted by: SANTI at September 9, 2010 5:09 PM

God speed. R.I.P.

Comment #8 - Posted by: Milt P at September 9, 2010 5:11 PM

Wow, this looks crazy awesome in a hurtful kinda way. Congrats Santi!
It's a 50# DB in each hand. Atleast that's how I'm going to do it. This is kinda similar to that hotel workout Khalipa did with 100 45# DB squat cleans and 5 burpees at the top of every minute except with running... oh man.

Comment #9 - Posted by: Jordan D. at September 9, 2010 5:13 PM

Can't wait to hit this one in a few hours.
RIP

Comment #10 - Posted by: Neemo M/27/6'/202 at September 9, 2010 5:17 PM

RIP Helton

did this workout with 53lb kettlebells (no 50lb dumbbells)

it definitely hurts

27:49

Comment #11 - Posted by: Graham Holmberg at September 9, 2010 5:18 PM

Good thing tomorrow is day 91 of my 100 Day Burpee Challenge.... The glass is half-full on this one!

Comment #12 - Posted by: Masen at September 9, 2010 5:23 PM

God Bless RIP...

Another Zoomie taken before his time...

Comment #13 - Posted by: Nelson M at September 9, 2010 5:26 PM

Here's a toast...

Comment #14 - Posted by: Leah at September 9, 2010 5:36 PM

this is bs!
rip sir.

hittn it hard. tomm.

Comment #15 - Posted by: zack at September 9, 2010 5:36 PM

#6
Maybe your thinking 1h snatches?

Comment #16 - Posted by: Jay at September 9, 2010 5:45 PM

#5 and #6 You will have a 50# db in each hand and preform a squat clean.

Comment #17 - Posted by: Ryan at September 9, 2010 5:46 PM


RIP Lt. Helton and God bless your mother

Comment #18 - Posted by: Kevin McClellan at September 9, 2010 5:56 PM

Get some!

Comment #19 - Posted by: Brian McFadden at September 9, 2010 6:03 PM

I have a feeling I will want to quit, but I wont, I will slay bodies

Comment #20 - Posted by: Blanco at September 9, 2010 6:06 PM

RIP LT., you and SSgt Griff in my heart always!

In the field RX

Comment #21 - Posted by: billy at September 9, 2010 6:08 PM

Gods speed Lt.

Get some, Go again!

Comment #22 - Posted by: DJ at September 9, 2010 6:09 PM

RIP
this should b a good one

Comment #23 - Posted by: K-Walls at September 9, 2010 6:14 PM

R.I.P.

I hate hero WODs because of their very existence. I love them because these men need to be remembered and honored.

Comment #24 - Posted by: SSG Jason White, U.S. Cavalry at September 9, 2010 6:22 PM

Seriously...more squats!!!!
Monday - Overhead squats
Tuesday - Front squats
Thurs - Thrusters
Friday - Squat cleans....this is gonna hurt!

Comment #25 - Posted by: jh at September 9, 2010 6:33 PM

I was going to take the day off, but there is no way I can pass on paying tribute to this man. He is certainly one of the men we boast.

Comment #26 - Posted by: Trevor at September 9, 2010 6:49 PM

Hilt,

RIP

Comment #27 - Posted by: james.patrick [M/48/66"/135] at September 9, 2010 7:01 PM

I am going to hit this WOD hard, then burn a page from the unholy Koran!

Comment #28 - Posted by: Seven.62 at September 9, 2010 7:09 PM

Another true Hero.

Comment #29 - Posted by: Steven@CrossFitAffliction at September 9, 2010 7:17 PM

that sounds just horrible....I want to do it;-i

Comment #30 - Posted by: MegN at September 9, 2010 7:43 PM

"dont be a weaksauce" - Helton

Comment #31 - Posted by: Eric Guzman at September 9, 2010 7:50 PM

RIP Sir

Comment #32 - Posted by: bigredrhabdo at September 9, 2010 7:52 PM

RIP and thank you

why do the hellish ones excite me the most?

Comment #33 - Posted by: Alex at September 9, 2010 8:08 PM

#25 - you've got a point. I'm kind of a noob to crossfit but thought your muscles needed time to recover?

Is 4 squat workouts in 5 days really an efficient way to build leg strength?

Any/all comments welcome/appreciated

Comment #34 - Posted by: BryanK at September 9, 2010 8:22 PM

Seriously...more squats!!!!
Monday - Overhead squats
Tuesday - Front squats
Thurs - Thrusters
Friday - Squat cleans

*You're freakin kiddin me right? I think I'll take a Dremel tool to my knee caps to up the intensity and change things up a bit...my version of constantly varied!

Comment #35 - Posted by: PETN 1.66 at September 9, 2010 8:30 PM

#25

Give it time. There is method to the madness, young Jedi.

Search the many affiliates and you'll see testimonials and, if you're doing Crossfit right, the benchmark WODs will measure your progress.

Do Fran and see how you compare to others...

Comment #36 - Posted by: SSG Jason White, U.S. Cavalry at September 9, 2010 8:51 PM

I wish like hell these Hero Wods didn't exist because we weren't losing good men. R.I.P.

Comment #37 - Posted by: Damon - Wasatch at September 9, 2010 9:00 PM

Is there a Px db weight for women for this workout? Thx!

Comment #38 - Posted by: AVL - 26/f/5'9"/125 at September 9, 2010 9:37 PM

The exercise is teaching the body to work in one explosive motion. Although the exercises this last week seem to focus on legs, the variation of the exercise stresses full body conditioning, and concentrates on the quick twitch muscle fibers. It is this method, and this method only that will take your body and mind to the next level. Suck it up and git r done, crossfit didn't become the premier training program that it is by throwing together a bunch of fruitless workouts, there is great method to the madness!

Comment #39 - Posted by: Phil Stotts at September 9, 2010 9:46 PM

RIP brother.

This is going to hurt!

Comment #40 - Posted by: Adam Stevenson at September 9, 2010 9:47 PM

God Bless all the men and women in uniform. It is very humbling to know these soldiers we honor gave the ultimate sacrifice. Makes the pain so insignificant. Posted by a grateful citizen and proud to be American.

Comment #41 - Posted by: Dr. Worden at September 9, 2010 10:04 PM

#28:

Burning the Qur'an makes no sense whatsoever. I can understanding that many Americans are upset with terrorists, but to associate that with all Muslims is ridiculous. The Qur'an is full of great thoughts (I've read parts of it, even though I'm not Muslim). I appreciate patriotism, but we don't need to become ignorant in the fight for peace and freedom.

Comment #42 - Posted by: Pete 21/M/150/5'8" at September 9, 2010 10:23 PM

43:15.
1st rd was 50lbs then 45 lbs.
2nd rd was 45lbs then 40 lbs.
3rd rd was 35 lbs. A taxing warrior WOD.

Comment #43 - Posted by: Xman at September 9, 2010 10:24 PM

this has been a leg intensive past few wods, but it always changes, kinda like constant varied...hey that's catchy, think I'll start using that.
Just stick with it. I remember not too long ago we did 400+ pullups in about a weeks time and we all were wishing for leg days. If it makes you nervous your on the right track.

Comment #44 - Posted by: j-n-ca at September 9, 2010 10:40 PM

29.12 and i feel sick!

Comment #45 - Posted by: Robbo at September 9, 2010 10:46 PM

whatever happend to rob that bad a** rock climber dude he was one of the Original CFers..

Comment #46 - Posted by: T at September 9, 2010 10:59 PM

#42 good man...... i've been to Iraq and Afghanistan both for extended tours and haven't ever thought about burning the Qur'an.... some people are just something else

Comment #47 - Posted by: Dom at September 9, 2010 11:35 PM

37.12 felt below average. Got the flu but pushed thru blowing my nose every few minutes haha

Comment #48 - Posted by: Neemo M/27/6'/202 at September 9, 2010 11:50 PM

As rx'd 37.12 felt below average. Got the flu but pushed thru blowing my nose every few minutes haha

Comment #49 - Posted by: Neemo M/27/6'/202 at September 9, 2010 11:52 PM

As rx'd 37.12 felt below average. Got the flu but pushed thru blowing my nose every few minutes haha

Comment #50 - Posted by: Neemo M/27/6'/202 at September 9, 2010 11:53 PM

well said pete

Comment #51 - Posted by: jeffbr83 at September 10, 2010 12:05 AM

secure the heavens for all of us RIP, hope you put a few rounds into some heads and sent them on the highway to hell.


salute Lt.

Comment #52 - Posted by: Cody at September 10, 2010 1:20 AM

This after Fran?!! Crazy times!

Comment #53 - Posted by: Chris Dall at September 10, 2010 1:32 AM

RIP
Legs felt terrible. That was tough!!! Scaled DB #40 41:40

Comment #54 - Posted by: Mike C at September 10, 2010 3:09 AM

35:24
40lb db

Comment #55 - Posted by: dc3 at September 10, 2010 3:15 AM

Crossfit sri ram ashram,India

Guttam-43:23,15kgDB

Bachendra and ravi did yesterday WOD.

Bachendra-7:04,Rx
Ravi-6:31,Rx

Comment #56 - Posted by: Arvind at September 10, 2010 4:02 AM

The Bible's blind, the Torah's deaf, the Qu'ran's mute
If you burn them all together, you get close to the truth - Connar obhurst, four winds.

Being secular means treating them all equally. If you want to burn the qu'ran, you have to burn everything else as well. And all that soot would just be bad for the environment.

Also, 4mins 44 on Fran as rx... Closing in on that sub 4 time. Hopefully I'll get it by christmas :)

Comment #57 - Posted by: Jonesfitness at September 10, 2010 4:03 AM

m/42/5'10"/175

42:30 (40# db)

Comment #58 - Posted by: cd at September 10, 2010 4:09 AM

35:32 As Rx'd, in terrible pain. RIP sir, thank you.

Comment #59 - Posted by: Jeremy.Money M/22/5'9/170 at September 10, 2010 4:34 AM

28:10 (30# db), HR max 176, HR avg 157, Cal 362.

RIP Sir
DH
Tora Bora

Comment #60 - Posted by: DH, 31/M/160/5'7 at September 10, 2010 4:51 AM

Run was about 875 meters

34:23

Comment #61 - Posted by: joecam 36/M/190 at September 10, 2010 5:02 AM

36:43 with 55 lb and 35 lb kettlebells. Switched them every 10 cleans.

Comment #62 - Posted by: ilya m/37/6'1''/169 at September 10, 2010 5:17 AM

God bless you, LT!

39:01

Thank you!

Comment #63 - Posted by: John Sinclair at September 10, 2010 5:30 AM

50 min, looking forward to the weekend...

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Thanks!

Comment #64 - Posted by: Yuriy at September 10, 2010 5:37 AM

M/27/6'1/213

26:43 Rx'd

Comment #65 - Posted by: Dan Collins at September 10, 2010 5:47 AM

Scaled a little bit, but it still smoked me

TT = 33 minutes even

800 m Run
30 50# DB Squat Cleans
30 Burpees
800 m Run
20 50# DB Squat Cleans
20 Burpees
800 m Run
10 50# DB Squat Cleans
10 Burpees

Comment #66 - Posted by: Tank M/36/5'11"/258 at September 10, 2010 5:47 AM

I'm usually a Crossfit Football guy, but was friends with Joe Helton and worked with him here at MacDill AFB. Today will be doing this workout for Joe. RIP and going to hit it hard for you brother

Comment #67 - Posted by: Bolt 25/6'2/205 at September 10, 2010 5:56 AM

Three rounds for time of:
Run 800 meters
50 pound Dumbbell cleans, 30 reps
30 Burpees

35:31

Misses the squat part of the cleans. Would have made it even harder than it already was.

Comment #68 - Posted by: Bells 37/6'1"/190 at September 10, 2010 6:03 AM

Did one set in 20 minutes, had to get ready for work.

broken reps :(

Comment #69 - Posted by: Storm at September 10, 2010 6:14 AM

m/35/160
scaled to 30# db's
30:33

Comment #70 - Posted by: J. Galt at September 10, 2010 6:25 AM

RIP

not rx'd
33:38
sub was 25# DB squat cleans

squat clean form left a lot to be desired

Comment #71 - Posted by: Pokey at September 10, 2010 6:30 AM

It turns my stomach to see all these pictures of our service men, knowing that they died. I just read about Lt. Michael Murphy, I almost started to cry. I cant wait for this war to be over. RIP Lt. Helton

Comment #72 - Posted by: Max at September 10, 2010 6:44 AM

26/m/5'11"/206
36:57 w/115# BB squat cleans

Comment #73 - Posted by: Nickosaurus at September 10, 2010 6:56 AM

TT = 20:33

But only got through 2 rounds then had to get my breakfast made and take care of my 6 week old son. But wow I almost past out literally seeing blood rush to my head.

Comment #74 - Posted by: Jerad M 6'0/195 at September 10, 2010 7:04 AM

Fair winds and following seas on your journey, warrior!

Comment #75 - Posted by: Apolloswabbie at September 10, 2010 7:10 AM

Once a Tuskegee Airman ... always a Tuskegee Airman. We are saddened by your sacrifice but inspired by your legacy. RIP, Lt Helton.

Comment #76 - Posted by: Ed at September 10, 2010 7:12 AM

This is my 4th week of following crossfit... totally enjoying the shock to the system. Am used to doing low rep Olypmic lifts, so doing more than 6 reps hurts badly haha.

However, managed today's WOD in 38.40, quite happy but broken. 27 minutes is amazing

Comment #77 - Posted by: Robla at September 10, 2010 7:14 AM

I'm new to CrossFit and I have to say, every time I see a hero WOD I get just a little more fired up.

My brother (who's in the AFSOC combat control training pipeline) introduced me to CF and I have to say as far as all around functional fitness goes, I don't think there's a better program on earth. I still work out at a big box gym so there's a limit to the workouts I can do (no rings, climbing ropes, etc.) but I get smoked almost every time. I can't help but notice people watching me work out with the "What the hell is he doing" expression on their faces. I don't know, I think this Crossfit thing is really starting to catch on...

Ready to hit this one hard today.

Comment #78 - Posted by: NateH at September 10, 2010 7:14 AM

37:03:05. Almost Puked at 28 min. Pushed past it. This is a PR!!!! for me. I shaved 1.5 min. off my time.

Salerno Fire Department, Afghanistan

Comment #79 - Posted by: Justin Whelan at September 10, 2010 7:17 AM

Dear Coach,
this suggestion might have already come on the site numerous times, I will however make it again. Could we have, just like it was the case at the games, a cut-off time for this type of workout. In this case, for example 40min. Personally, I think it would go a long way towards promoting recovery among other things. I understand that in this case, it is a hero workout, and therefore about sacrifice; I also understand that we can take this measure ourselves, but an 'official' cut-off time from you would put our minds more at ease.
Just a thought...

Comment #80 - Posted by: Nash_Melbourne at September 10, 2010 7:42 AM

as rx'd
39:01. lots of room for improvement

I think cutoff times should be self-imposed. we all have a good idea of how far our own bodies can go. An official cutoff time would just promote people stopping early (something I usually want to do, but don't)

Comment #81 - Posted by: Nick 24/187/5'9 at September 10, 2010 7:50 AM

38:11- RIP

Comment #82 - Posted by: mike d 148 5'7" 35 at September 10, 2010 7:55 AM

M/36/5'11"/175

No access to weights so I used a big rock:

36:31

Comment #83 - Posted by: Sandi Trixx at September 10, 2010 7:56 AM

Dear all

I am a total newbie to CF and started to fully follow the WOD 2 weeks ago. I have a background in Rugby and average weightlifting training so I started with some sort of above average fitness level. I just want to say how much I love this way of working out and how amazed I am over the time most of you guys complete the WOD,s in.

I did the "Helton" today in just under 30 min but I had to scale down to 20 rep the first 2 rounds and 10 on the last round. What is better scale down in rep and stick to the weight or vice versa?

Keep up the good work

CF-lover from Sweden

Comment #84 - Posted by: Staffan Dykes at September 10, 2010 7:57 AM

45:18. Had to lay down on the floor to catch my breath afterwards (altitude). RIP and God Bless. (29/M/6'3"/200)

Comment #85 - Posted by: Chipmunk at September 10, 2010 7:59 AM

39:36 rx'd

Comment #86 - Posted by: B-Mo M/6'/197/33 at September 10, 2010 8:01 AM

2010-09-10: 39:53. Rnds@11:38,13:59,14:15. Sub 44db's, TM@8,8,7.5. Tuff one, just wanted to finish.

Comment #87 - Posted by: gs at September 10, 2010 8:01 AM

"78". I agree. I doubt very much self-imposed would work. More fun to compare with others if "everybody" (except the very hardcore ones) has stopped at the same time.

No workout for me today. 11 miles running competition tomorrow. wish me luck... please :)

Comment #88 - Posted by: Peter at September 10, 2010 8:04 AM

Support the troops and bring them home

Comment #89 - Posted by: vb at September 10, 2010 8:05 AM

For the dumbbell squat cleans, do the dumbbells touch the ground on each rep or should they be hang cleans? Thanks.

Comment #90 - Posted by: Gio 25/M/5'8/160 at September 10, 2010 8:06 AM

49:05
What a killer!!!

Comment #91 - Posted by: JM at September 10, 2010 8:19 AM

As rx'd.
36:28

That was really though. Thx!

Comment #92 - Posted by: tanzenfranz at September 10, 2010 8:19 AM

45:27

Stuck with 40# DB's throughout.

WOW!

Comment #93 - Posted by: james.patrick [M/48/66"/135] at September 10, 2010 8:45 AM

First hero workout since graduating Ranger school annnnd what an absolute killer, but me and some of the other guys down here at Ft. Benning had to hit this one extra hard today in memory of one of our countries finest. Rest in peace brother, our country is forever in your debt.

As rx'd 34:27

23/m/5'11/185

Comment #94 - Posted by: Lt. Mac at September 10, 2010 8:45 AM

M 34 6'00" 185

Fran as rx'd 2:49

Comment #95 - Posted by: DSides at September 10, 2010 8:53 AM

40# DBs

45:21

Comment #96 - Posted by: thetimmy at September 10, 2010 8:53 AM

29:47 Rx

Comment #97 - Posted by: Evert at September 10, 2010 8:54 AM

sorry I don´t have db´s so I worked with 24kg kb´s

Comment #98 - Posted by: Evert at September 10, 2010 8:55 AM

Modified:

800m runs with 50#DB/Burpees at 30-20-10

Time:32:50

Had to keep the time well under an hour. Probably could have done the full workout in 45-50 minutes. Not the 35 that i wished for. Still working at it.

Comment #99 - Posted by: Scott S. at September 10, 2010 8:56 AM

f/40/177/5'11"

3 rounds of

800m on the roads with a lazy dog
30 dumbell squat cleans 20# each hand
30 burpees over a parallette.

time: 38:27

I am thankfull that I only had 20# dumbells or else this workout would have been even harder.

Rest In Peace, Joseph Helton.

Comment #100 - Posted by: JuliePlatt at September 10, 2010 9:04 AM

sucks to see another hero wod. i will not be hitting this one as our box made a birthday wod for me. go to pfcrossfit.com for details.

RIP LT, much love and respect to his fam

Comment #101 - Posted by: Raph at September 10, 2010 9:13 AM

39:58 rx

RIP Brother

Comment #102 - Posted by: gb 43/m/71"/185# at September 10, 2010 9:14 AM

Would rather have done this workout with him than in honor of him. It was killer to do about 15 hours after Fran but he is more than worth it. He's one of the best men I've ever known. Thanks for all the kind words...ya'll rock!

Comment #103 - Posted by: B at September 10, 2010 9:29 AM

#82 Staffan Dykes,

Both methods of scaling are beneficial for different reasons.

Scaling reps: you work on your strength endurance at that level

Scaling load: you can keep up the intensity and work more toward the metabolic conditioning and endurance.

My advice is to do what you're feeling that day. Say today you wanted to work on the load, then keep it up there and say you will do 15 reps each round. Next time it comes around, switch it up and go for all 30 with 40lbs. Neither is better, or rather, each is better than the other for different reasons.

Comment #104 - Posted by: sam_r at September 10, 2010 9:38 AM

Subbed 800m row for run
All else as rxd
39.32

Comment #105 - Posted by: Jonblaze at September 10, 2010 9:38 AM

39.01 (40lbs Dumbbells)

Comment #106 - Posted by: Chris Haines at September 10, 2010 9:42 AM

20# DBs - everything else as Px

41:57

Comment #107 - Posted by: AVL f/26/125/5'9" at September 10, 2010 9:46 AM

and by Px I mean rx

Comment #108 - Posted by: AVL f/26/125/5'9" at September 10, 2010 9:48 AM

RIP Soldier~had you and your Mom on my mind the entire WOD.

Runs done outside
35# DB in each hand for squat cleans
hips extended, over head clap in burpees

TIME: 36:43


Comment #109 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 10, 2010 10:01 AM

Scaled:
800M run with
16 kg kb SC Burpees 30-20-15

Killer hard almost puked!

RIP brother may the highest honors in the next life be yours!

Comment #110 - Posted by: Josh N M/27/5'9''/150 at September 10, 2010 10:07 AM

Time 29:22

Comment #111 - Posted by: Josh N M/27/5'9''/150 at September 10, 2010 10:08 AM

Rx'd - 27.28 ...and now for a weekend off my legs

Comment #112 - Posted by: Chris at September 10, 2010 10:08 AM

Thank you everybody for your support I was their with the lt on his. Last day please never forget and GOD BLESS

Comment #113 - Posted by: joshua solorza at September 10, 2010 10:11 AM

What are DB squat cleans? Is it not just a squat with a db in each hand?? Or is there a techinque? Someone please help. Thanks

Comment #114 - Posted by: Celine at September 10, 2010 10:16 AM

m/178cm/87kg/34y
20 kg Dumbbell squat cleans
38:46

Comment #115 - Posted by: gepeto at September 10, 2010 10:27 AM

it hurts so good!
47:16 w/ 30lb dbs, yikes, so grateful for the 4-6 inches of gravel laid at the patrol base this week! :-P

Comment #116 - Posted by: jeffbr83 at September 10, 2010 10:28 AM

used rows and 25 lb. dumb bells. First time 52.52. Slight left shoulder injury from last week.

Comment #117 - Posted by: preacherman at September 10, 2010 10:30 AM

Scaled
500M Run
15 Barbell Cleans 27kg
20 Burpees

30:45

This was my 2nd WOD ever, hard work but good!

Comment #118 - Posted by: Leon (UK) M/32/5'9"/150 at September 10, 2010 10:36 AM

M/22/173/6'2"

As Rx'd:

44:32

That was insane pain. I was breaking the squat cleans into 5's, but surprisingly burpees aren't hitting me like they used to which is good. Joining the Oly team at university tonight for some heavy lifting, it'll be good to have some guys to lift with. Woo!

Comment #119 - Posted by: Jordan D. at September 10, 2010 10:43 AM

As rx'd
50:45
M/30/175/6'1"

Comment #120 - Posted by: Skinner Myers at September 10, 2010 10:46 AM

33:20 with 105# barbell ...tough day

Comment #121 - Posted by: dan at September 10, 2010 10:48 AM

Had to time cap it at 20 minutes because I was short on time. Scaled to 40lb. DB's. Finished 2 rounds in 19:56

RIP Helton

Comment #122 - Posted by: Josiah Ertz at September 10, 2010 10:57 AM

As Rx'd
36:36

Rotch
M/27/5'11/182

Comment #123 - Posted by: Rotch at September 10, 2010 10:58 AM

m/37/6'1"/215

As Rx'd

30:13

is it bad when the run portion seems like a break period?
It stinks that these WODs exist but proud to do them best I can! Seems to make me want to push harder and not give up thinking what others do/have don/are doing for me..

Comment #124 - Posted by: Scotty T (TX) at September 10, 2010 11:05 AM

I touched dbs to ground every rep- hang version would have been faster and less taxing- hope that helps

Comment #125 - Posted by: mike d 148 5'7" 35 at September 10, 2010 11:06 AM

28:34 (25# DB)

HOLY HELL THIS WAS HARD!

That one was for you Lt. Helton...RIP

Comment #126 - Posted by: Ashley Westerheide-Eyink at September 10, 2010 11:12 AM

Falls of various types and shoulder/neck rolls for warmup.

Bench press with long pause on chest first rep of each set:

142x3
147x3
155x3

***

34 minutes on the dot for the WOD done 10 minutes after benching:

3 rounds for time:
800 meter runs
30 - 2 30# DB squat cleans
30 - burpees with pushup, jump and overhead clap

Squat cleans were below parallel with full hip extension. Dumbbells were never dropped and both ends of the dumbbells touched the ground each rep for full ROM.

Burpees done with full plank pushups (chin, chest and thighs touched and left ground at the same time) and full hip extension during the jump each rep.

Comment #127 - Posted by: Kelly Moore 47/F/5'/114# at September 10, 2010 11:12 AM

42:09
R1 35lb kettlebells
R2 53lb in one hand & 44lb in the other, rotated after fifteen reps
R# 35lb kettlebells

Enjoy the Elysium Fields, RIP.

Comment #128 - Posted by: Jean-Luc Robichaux at September 10, 2010 11:13 AM

27:30. ugh

Comment #129 - Posted by: nate schrader at September 10, 2010 11:13 AM

as rx'd

33:44

26/m/5'9/165/

Comment #130 - Posted by: zack at September 10, 2010 11:15 AM

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees


SUB: 40lbs DBs, that is the biggest DBs I have.

Time 40:55

Brutal.

God rest your soul Lt. Helton.

Comment #131 - Posted by: NikNichols42yo 5'7'' 165lbs at September 10, 2010 11:17 AM

as rx'd...full 50lb DB squat cleans

38:09

Comment #132 - Posted by: cnc at September 10, 2010 11:17 AM

"Helton" RIP

Three rounds for time of:
Run 800 meters - subbed 1k row (sore knee)
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

46:57

"dont be a weaksauce" - Helton
Comment #31 - Posted by: Eric Guzman - thanks for that, I was really struggling through the second round and thinking of how I might scale back the third round when I remembered "weaksauce" and I think the third round went faster than the second!

Comment #78 - Posted by: Nash_Melbourne - I would hate to get cut off/shut down at 40:00 or 45:00 or any other arbitrary time on these. If you're not up to finishing, by all means scale it back!

Comment #133 - Posted by: dingrr 51/m/165 at September 10, 2010 11:22 AM

As rx'd:

43:22

Comment #134 - Posted by: Shawn B. M - 38 - 5'9" - 153# at September 10, 2010 11:26 AM

m/29/5'8"/162

46:46 Rx'd

Comment #135 - Posted by: Zeb at September 10, 2010 11:26 AM

@brooks
warmup-
CFWU 1x15
33-800m+//30#--30//burpee 30 (very broken)
44:21

Comment #136 - Posted by: budd at September 10, 2010 11:27 AM

49 / 180

as rx'd

51:27

Comment #137 - Posted by: tom perry at September 10, 2010 11:30 AM

R.I.P. LT

1hr 10min. Yes, that is bad. Just had a baby on the 1st which he ended up catching a cold from my nearly 3 yr old who passed it on to me plus lack of sleep. Had to cut out burpees the last round because I thought I was gonna keel over my sinuses are so bad, got me dizzy. Hopefully tomorrow is a better day.

Comment #138 - Posted by: Justin at September 10, 2010 11:32 AM

m/37/5'9"/195

37:12 Rx'd

Comment #139 - Posted by: Fish at September 10, 2010 11:39 AM

as rx'd but with 30# dumbbell squat clean

48:28

m/35/236

Comment #140 - Posted by: Toby D at September 10, 2010 11:47 AM

F/40/5'4"/117
Did Fran today because couldn't do it yesterday.
7:56, 45lb bar
-did Olympic lift work before.

Comment #141 - Posted by: Heather Szabo at September 10, 2010 11:48 AM

40/m/190
as rx'd

29:16

Comment #142 - Posted by: JackM at September 10, 2010 12:01 PM

More than 800m run - probably 900ish.
And 65# barbell squat cleans instead.

37:47

Comment #143 - Posted by: Brianwi [m/36/6'/198] at September 10, 2010 12:06 PM

35:10 , closest i've come to puking since, well since i actually puked.

Amazing workout, my stomach drops everytime i see a hero workout, one because as a former Marine my esprit de corps kicks in and two they are always killer.

Thank you US fighting forces.

Comment #144 - Posted by: KMChan 33/m/176/5'7 at September 10, 2010 12:21 PM

excuse the spelling errors, mental clarity hasnt fully recovered yet.

Comment #145 - Posted by: KMChan 33/m/176/5'7 at September 10, 2010 12:23 PM

15 db cleans and 15 pukees
29:11

Comment #146 - Posted by: N8/36/511/210 at September 10, 2010 12:32 PM

M/29/71"/165
As Rx'd, 40:56

Comment #147 - Posted by: el_flaco at September 10, 2010 12:35 PM

40# DB and scaled down to 20
31 mins

Comment #148 - Posted by: Mike C (M/41/5'11"/205) at September 10, 2010 12:40 PM

Do not have dumbells or two 53lb KBs so I subbed 115# barbell squat cleans. All else Rx'd. Really hard!

33:59

RIP warrior!

NEVER QUIT!!

Comment #149 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 10, 2010 12:45 PM

Rip sir 22:41

Comment #150 - Posted by: Scott baker at September 10, 2010 12:49 PM

as rx'd
34:57

Comment #151 - Posted by: Castillo m/20/159 at September 10, 2010 1:03 PM

Changed it up 'cause we have to do something similar at the football game tonight:

3X for time:
400M run
15 back ext.
15 un-ad-su's
10 pull-u's

Time: 16:54

Comment #152 - Posted by: The Anaconda at September 10, 2010 1:07 PM

I forgot my watch so I couldnt time it. Scaled to 40lbs dumbbells with rounds of 30-20-10. pretty sick wod

Comment #153 - Posted by: Blanco at September 10, 2010 1:09 PM

As RX'd......31:45......M/35/5'6"/175

Comment #154 - Posted by: scotti at September 10, 2010 1:12 PM

RIP/PSMB

Subbed 2 X 35lbs

42:00

Comment #155 - Posted by: Wayne at September 10, 2010 1:13 PM

M/43/6'/240 RX 58:58 Ouch!!!

Comment #156 - Posted by: Charles at September 10, 2010 1:18 PM

m/4/5'7"/150

3 rounds:
1k row
30 - 40# db squat cleans
30 burpees

42:something

Comment #157 - Posted by: texinma at September 10, 2010 1:31 PM

37:23

Scaled to 30lb DB power cleans. Avg HR 170, peak 182. In surprisingly hot Aptos, CA. Fantastic job dingrr.

Thank you Lt. Helton.

Comment #158 - Posted by: mas 53/M/155 at September 10, 2010 1:31 PM

One month in with crossfit. At age 49, some of the olympic lifts are too tough on my surgically repaired back and neck. But today's WOD (Helton) is why I got into crossfit in the first place. I have great respect for all that goes into this program and the mind blowing athletes that excel at it. Keep it up!

Comment #159 - Posted by: ren at September 10, 2010 1:47 PM

My thighs are on fire!!!

Comment #160 - Posted by: WU at September 10, 2010 1:52 PM

32:35

Ran with the butterflies on a sandy trail. It felt like I was pulling a train, but I did it to honor Lt. Helton.
Subbed hang squat cleans w/20# dumbells
Regular burpees

Comment #161 - Posted by: Carole F/52/5'6/133 at September 10, 2010 1:52 PM

damn i picked a hell of a week to start following crossfit. u guys are some sick*%@#ers... i love it!

thought i had a pretty decent time until i got home, checked the site again and realized it called for three rounds!

rip Lt. Helton

Comment #162 - Posted by: S2H at September 10, 2010 1:57 PM

As R'xed

50:07

Comment #163 - Posted by: DajM M-32/5'7"/155 at September 10, 2010 2:02 PM

M/28/70/160

"Helton" - 48:20

Had to use 45# db, someone had the 50's. Everything else as RX'd.

This was a total kick in the teeth. Burpees are getting better. My stomach was bothering me all workout long and not a puke feeling...

RIP Lt. Helton. I thank you for your service to keep us safe and your ultimate sacrifice. Fair winds Lt.

Comment #164 - Posted by: WJC at September 10, 2010 2:05 PM

:44::57 used two 35lb Kettlebells felt like I was going to pass out and throw up. The run was done in 120 degree weather which Im sure didnt help things much. None the less RIP LT Helton this one is for you brother.

Comment #165 - Posted by: Ethan Stanley M/29/5'7"/171 at September 10, 2010 2:22 PM

43:08
on the last round you were able to do 3 sets of ten
the other ones were done in sets of five
stick in for the ten its worth it

Comment #166 - Posted by: charbs m/25/190 at September 10, 2010 2:25 PM

m/43/172/5'9"

scaled to 40# DBSC
40:37 the dbsc actually made me look forward to the burpees

The thought of Helton and all of those that serve sustained me through this WOD

Comment #167 - Posted by: fyrwrks416 at September 10, 2010 2:29 PM

m/41/6'0"/192

sub'd 35# db's

45:07 - killer, but I loved it

- A big shout out to #151 for reminding us that we defend them all - even the ones who can't possibly appreciate the sacrifice, let alone be thankful for it.

Comment #168 - Posted by: Jeff H at September 10, 2010 2:30 PM

Any Crossfitters out there suffered from a case of Quadricep Tendonitis? This hit my knee a week ago or so after Sumo Deadlift High Pulls and then a run. Hurt really bad again on Tuesday after doing "Linda" with Deadlifts, Bench, and Cleans. I'm thinking the combination of ballistic (explosive) movements (SDLHP, Cleans, Jerks, Box Jumps, Running) have led me to over train my knees?

Comment #169 - Posted by: Wang Fu at September 10, 2010 2:32 PM

Awesome workout! 29:41 with 65# barbell cleans sub due to hurting shoulder.

Comment #81 - Awesome way to honor "Helton" - didn't have any weights so used a big rock - classic crossfit!!!

I LOVE THIS COMMUNITY!!!

Comment #170 - Posted by: marty at September 10, 2010 2:33 PM

f/39/128/5'3"

24:45 (25# DBSC)

Comment #171 - Posted by: Cheryl Brost at September 10, 2010 2:40 PM

27/m/5'11"/175
As rx'd
40:42
Wow that hurt.

Comment #172 - Posted by: justaman - liberty, sc at September 10, 2010 2:41 PM

No dumbbells available, subbed 105lb bar squat clean but as Rx'd the rest.

46:47

RIP Brother

Comment #173 - Posted by: Spelhaug52 at September 10, 2010 2:46 PM

M/36/5'7"/188lb

800m run
sub 30 95lb BB squat cleans
30 burpees
3 rounds
little over 50 min

This is my sixth crossfit workout ever. Have not worked out much in the last year so I think the time is not to bad, but I was not gonna quit on a hero WOD. RIP

Comment #174 - Posted by: John - wolf at September 10, 2010 2:48 PM

Comment #119
"is it bad when the run portion seems like a break period?"

I was thinking the same thing! I have a love/hate relationship with ending up on the floor sucking all the oxygen out of the room! It's all good - love it.

Had to scale to 35# DB's
44:15
M/35/5'6"/185

Comment #175 - Posted by: NateDog at September 10, 2010 2:48 PM

F/18/5'4"/130

42:10 w/ 20lb db

had to hide in a corner because cleans of any kind are not allowed in the college gym...

Comment #176 - Posted by: BBordwell at September 10, 2010 2:48 PM

cbarreri #151 - Your post wont last the next 2 hours...!

Comment #177 - Posted by: Chad at September 10, 2010 2:50 PM

Here is my mental situation during this WOD. Squats, Going to suck. Burpee's, going to suck, the run, going to suck. At the conclusion my mental situation was Im going to throw up. Had to give it my all for the HERO!!!!! RIP

Comment #178 - Posted by: JonE at September 10, 2010 2:53 PM

Swam 1000 meters

3 rounds
800 meter run
barbell x 50 (last round being 30 - misread)
21,15,9 burpees

32:30

Comment #179 - Posted by: justin.zevenbergen at September 10, 2010 2:53 PM

m/24/5'6/155lbs
35:47 using 40#DBs
Brutal workout

Comment #180 - Posted by: Drew B at September 10, 2010 3:06 PM

m/39/76/210

1k rows, 95# barbell SCs

44:05

Comment #181 - Posted by: Chas at September 10, 2010 3:07 PM

29/M/136

Had to skip the cleans because my hotel "fitness room" consists solely of a 30 year old treadmill. Did this outside the hotel in the suffocating central Florida humidity.

1000 meter runs made a nice tidy loop.

22:15

Comment #182 - Posted by: Eric E at September 10, 2010 3:07 PM

Helton was worse than Eva. Lt Helton thank you for your service and your sacrifice.

As rx'd 47:25

Rd1 3:35/7:14/3:59 14:48
rd2 4:37/6:28/4:19 15:26
rd3 4:57/8:17/3:55 17:11

This one really hurt.

Comment #183 - Posted by: Jim D. 49/m/165/5'11" at September 10, 2010 3:25 PM

Helton was worse than Eva. Lt Helton thank you for your service and your sacrifice.

As rx'd 47:25

Rd1 3:35/7:14/3:59 14:48
rd2 4:37/6:28/4:19 15:26
rd3 4:57/8:17/3:55 17:11

This one really hurt.

Comment #184 - Posted by: Jim D. 49/m/165/5'11" at September 10, 2010 3:25 PM

M/38/210lbs/6'3"

As Rx'd"

91:06

(No excuses in Crossfit so the following is for my future reference: Took it very easy on the DB squat cleans as I'm recovering from a lower back strain)

Comment #185 - Posted by: Andrew at September 10, 2010 3:25 PM

MGySgt. USMC M/48/6'2"/205

As Rx'd 1:13:19

RIP

OooRahh CrossFit

Comment #186 - Posted by: W.D. at September 10, 2010 3:31 PM

SUB 35# sc

47:36

Comment #187 - Posted by: Ticotexas M/40/69/150 at September 10, 2010 3:36 PM

As Rx'd except scaled down the weight to 45lb-barbell squat cleans only (no dumbbells on hand). Took 45:04. Died a few times.

Comment #188 - Posted by: Vincent N at September 10, 2010 3:37 PM

No dumbbells, so subbed 120lb barbell cleans for dumbbell cleans. Only did 2 rounds.

32:30

I knew this was going to be tough, and it didn't disappoint. The cleans definitely sucked the most wind out of me. I could hardly swallow through the whole workout. I need to get at least 2 rounds under the half hour mark next time.

Comment #189 - Posted by: Alton 31yo, 5'11", 175lbs at September 10, 2010 3:55 PM

Brutal.
Scaled w/20 reps of 65lb barbell cleans & 20 reps of burpies.
Ran w/V5F for 2d time.
49:18

Comment #190 - Posted by: chavez at September 10, 2010 3:55 PM

38:06 RX w/full 50lb dumbell squat clean. One of the hardest I've ever done. Feel good now.

Comment #191 - Posted by: mike hoge at September 10, 2010 3:58 PM

M/33/222/6'

Finished 2 rounds in 32:30

Had to stop to teach a class, but would have probably taken 50+ mins on this.

Used 1/5 pood kbs on the first round, 1 pood on the second.

Comment #192 - Posted by: Jay at September 10, 2010 3:59 PM

Getting some Bikram Yoga in and probably hitting this up tomorrow. Happy Weekend!

Comment #193 - Posted by: José, 24, 165, 5'9 at September 10, 2010 4:02 PM

1 hour 9 minutes as rxed

Comment #194 - Posted by: tom at September 10, 2010 4:12 PM

I work on MacDill AFB and have been for the last 5 years, as well as run CrossFit CENTCOM so I HAD to do this wod.

45:41 as Rx'ed (with 2x 50lb kettlebells)

Had to do it on a treadmill though. Also the kettlebells must have been waxed or something because they were slicker than ICE. had to wipe the handles after every single rep. hard wod!!!!!!

RIP HELTON

Comment #195 - Posted by: Andy at September 10, 2010 4:14 PM

30/M/5'10/ 143

AS RX'D

45:08

SANTI

Comment #196 - Posted by: SANTI at September 10, 2010 4:16 PM

No real warm up.

36:00 rx'd+ (55lb DB's)

(10:56,12:28,12:34)

squat cleans took forever and I run slow.

RIP Helton

later,
b
m/33/5'8-1/2"/168

Comment #197 - Posted by: brian p at September 10, 2010 4:20 PM


as rxd 35:53

Comment #198 - Posted by: Kevin McClellan 49/M/195 at September 10, 2010 4:25 PM

31/M/6'2.5"/169lbs

58 minutes

Used 15lbs dumbbells each hand first round, then 20, then 25 for final round. Should have used 25 for all 3.

Comment #199 - Posted by: Nick Papageorge at September 10, 2010 4:33 PM

CrossFit Santa Barbara.

41 mins, scaled to 35# DBS. Never did dbs squats before, got the swing of it on Rnd. 3--would be able to handle more weight in the future.

Comment #200 - Posted by: C. Lowman at September 10, 2010 4:39 PM

Without heavy enough dumbbells- used 65# barbell, 30:18.

RIP 1LT Helton.

Comment #201 - Posted by: Max H at September 10, 2010 4:42 PM

30:29 20lb/15lb dumbbells.

RIP 1LT Helton

Comment #202 - Posted by: Corinne M. at September 10, 2010 4:49 PM

End of deload week. Did 1/2 Helton.
3 rft:
1/4 mile run (treadmill)
15 100# barbell squat cleans
15 burpees

20:51

Comment #203 - Posted by: Benny M/41/74"/225 at September 10, 2010 4:51 PM

35 min - 53 lb kettle bell

RIP and thank you so much for you sacrifice

Comment #204 - Posted by: Keeton at September 10, 2010 4:52 PM

38:27

Comment #205 - Posted by: cody h at September 10, 2010 5:03 PM

33/M/6'1"/180

35:53 as Rxd

Comment #206 - Posted by: Scott S. - IL at September 10, 2010 5:07 PM

as rx'd

30:12

m/28/6'3"/212

Comment #207 - Posted by: Nathan Kauffman at September 10, 2010 5:17 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 38:41.

C/D: 800m walk.

Done outside (65F, 58% humidity) wearing VFF. Two 50# DBs taken from ground to full squat clean; chest to ground and arms covering ears at the jump on burpees.

Squat cleans gave me the most trouble today. Took me longer to do them than I had anticipated. Did the runs a little slower, just to let my shoulders rest a bit.

Done in your honor Lt. Helton. RIP.

Comment #208 - Posted by: rjf (Since 07-20-07. WOD no. 862) at September 10, 2010 5:17 PM

50/m/5'7" 180

As Rx'd
43:35...Difficult!!!

Comment #209 - Posted by: JamesFrancis at September 10, 2010 5:44 PM

43:46

Comment #210 - Posted by: greg 6'3"/214/38 at September 10, 2010 5:45 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M Dumbbells squat clean 15lbs x 5-5 25lbs x 5

44:31
30lb dumbbells squat cleans
Foam roll after

Comment #211 - Posted by: Sesoku at September 10, 2010 5:47 PM

5 rds for time of:
400m run
65# Hang Power Clean

Had to scale from full cleans. No bumper plates.

20:22

RPE- 8

Comment #212 - Posted by: SSG Jason White, U.S. Cavalry at September 10, 2010 5:48 PM

38:43

Subbed 45# dumbbells (the largest I have...)

tough wod.

RIP Lt. Helton. Peace be with your mom.

Comment #213 - Posted by: Ronnieboy at September 10, 2010 5:52 PM

had to scale due to injury.
3x
800m run
30 45lb bar hang cleans to full squat
30 push ups, hands off ground

25mins

Comment #214 - Posted by: mr. blue at September 10, 2010 5:53 PM

50 mins - 1st round was 50lbs for half then 40 for half. After that I used 30... Being my 3rd week doing CrossFit, I thought I was in pretty good shape to begin with, but these workouts have begged to differ!!!

Comment #215 - Posted by: skrofl at September 10, 2010 6:10 PM

rx'd 29:48

Comment #216 - Posted by: DSides at September 10, 2010 6:26 PM

35# DB's,35:43

Comment #217 - Posted by: Libbie at September 10, 2010 6:28 PM

as rx'd:

43:16

Comment #218 - Posted by: Ken Mitchell at September 10, 2010 6:36 PM

38/m/6/188
Sub'd barbell squat cleans 45 pounds
The rest as Rx'd
38:11

28/f/501/140
Sub'd barbell squat cleans 45 pounds
The rest as Rx'd
39:11

Comment #219 - Posted by: Jeremy A. Olive at September 10, 2010 6:41 PM

M/46/190
44lb KBs
36:12

Comment #220 - Posted by: medic8 at September 10, 2010 6:50 PM

2 rds with 100lb bar cleans
19:04

weird lower ab pain while running, couldn't finish 3rd round

Comment #221 - Posted by: Jon-David at September 10, 2010 6:52 PM

24 / M / 5'9" / 137lbs

I haven't been able to post the past few days.

Wednesday 9/8
Linda
For time, 10-9-8-7-6-5-4-3-2-1 reps of
1.5x body-weight deadlift
1x body-weight bench press
.75x body-weight clean

BW 137lb
150lb (110%bw) deadlift
100lb (75%bw) bench press
75lb (55%bw) clean

43:57


Thursday 9/9
Severin
For time
strict pull-ups x50
push-ups, release hands from ground at bottom x100
run 5k
Wear a 20lb vest if available

No vest
strict pull-ups x35
rx'd push ups x70

47:53


Friday 9/10 (today)
Overhead squat 3-3-3-3-3

95-100-105-(110-110-110F)-(105-rest-100-100)

Comment #222 - Posted by: BC at September 10, 2010 7:15 PM

M/49/6'3"/195

as rx'd
57:36

Comment #223 - Posted by: JimL at September 10, 2010 7:18 PM

39:56
Used 55# DBs; that is all we had here in Afghanistan

30/5'10"/205/M

Comment #224 - Posted by: Gabriel Wright at September 10, 2010 7:22 PM

36:52 with 1 pood KB sub

Comment #225 - Posted by: Connor Healy at September 10, 2010 7:32 PM

M/39/5'8"/205

Modified to 115lb squat cleans instead of 50lb dbs.

30:40

That was a crusher !!!

Comment #226 - Posted by: Killer Bee at September 10, 2010 7:32 PM

35:09, with a 105 pound barbell on the cleans since my dumbells, like my rower, have vanished without a trace in the Bermuda Triangle of the military PCS system.

The cleans came in mini sets of 10, the burpees in 20-10 splits.

28:17 for the wife, for two rounds, doing 55 lb barbell cleans, and 4 non-push up 'kickbacks' to every 1 full burpee

Comment #227 - Posted by: TRN III at September 10, 2010 7:36 PM

36:06

subbed 95 lb. barbell cleans. DB cleans would have been much harder.

r1: 11:01
r2: 12:18
r3: 12:46

Comment #228 - Posted by: DOPP at September 10, 2010 8:12 PM

38 min. 56 sec.

Comment #229 - Posted by: sean peters at September 10, 2010 8:50 PM

Got through 2 rds in 28:06

Comment #230 - Posted by: bill/51/210/6ft at September 10, 2010 10:12 PM

not happy with time, esp on a hero wod, but nott too bad looking at others' times

50:20

Comment #231 - Posted by: mtvet/45/6'/211 at September 10, 2010 10:37 PM

51:46

30lb db

Comment #232 - Posted by: taylor at September 10, 2010 10:43 PM

RIP Helton, thanks for your service and sacrifice.
In your honor:

scaled to half
3 rounds
800m run
25lb db squat cleans from the floor, 15
burpees 15

25:09

Comment #233 - Posted by: BPemberton at September 10, 2010 10:47 PM

cfwu

as rx'd 44'42"

runs on tm @ 2%

Comment #234 - Posted by: Tim 33/5' 10/ 165 at September 11, 2010 12:59 AM

Rx'd outside 35:24

Comment #235 - Posted by: amped 36/M/195/6' at September 11, 2010 5:48 AM

20 lbs for squat cleans/ 45:48

Comment #236 - Posted by: Thinlizzie at September 11, 2010 6:22 AM

18', sub'd 30x Pushups, 30x Situps (CG gym not open yet)

Comment #237 - Posted by: Ajax at September 11, 2010 7:25 AM

45:07 as Rx'd

Comment #238 - Posted by: Tyler Scott at September 11, 2010 7:56 AM

i was with LT Helton in baghdad, and im so glad we finally got a hero WOD for him, i can't wait to do it. RIP brother.

Comment #239 - Posted by: airman at September 11, 2010 8:35 AM

2 rounds
800 meter Run
15 (95#) Hang Cleans
30 Burpees

16:10
then
50 Sits

Comment #240 - Posted by: dyagg at September 11, 2010 9:20 AM

New to cf, 1st time doing Helton. Most intense workout I've done. Looking forward to puking on many more! Completed in 36 min even.

Comment #241 - Posted by: Justin at September 11, 2010 9:32 AM

800 m run
30 burpees
30 100 lb barbell squat cleans

3X for time

41:56

Comment #242 - Posted by: Jeryd at September 11, 2010 9:41 AM

RIP

Made it to the 10th squat on the 3rd round: 42:32

Started as rx'd but had to drop 5 lbs from the dumbbells halfway due to leaking sand.

Great wod for developing clean technique, I was catching the dumbbells strong and low by the end.

Thanks

Comment #243 - Posted by: mikeyb m/49/176 at September 11, 2010 11:52 AM

39:09
with hang squat cleans
I realized shortly after the first 10 I was not going to be able to
do the full squat clean for the entire WOD. The 50s felt super heavy. I was disappointed with my effort on them. I was doing sets of 5 which was brutal. They sucked up so much of my energy and took way too long. The 800m runs were at 10 (on treadmill) for every round. Buprees went well, just kept on going.

Comment #244 - Posted by: magnus 24/5'8"/155 at September 11, 2010 1:23 PM

39:00 as rx'd

Comment #245 - Posted by: c-blue m/31/145/5'5" at September 11, 2010 1:39 PM

As Rx'd 39:42

Comment #246 - Posted by: Thatcher M/43/5'10"/194 at September 11, 2010 1:50 PM

M/44/180#

As Rx'd 49:38

Comment #247 - Posted by: Alan at September 11, 2010 1:55 PM

22:55

Comment #248 - Posted by: alfonzo mayora at September 11, 2010 2:39 PM

27:19 but only had 45lbs plate to do clings w/

Comment #249 - Posted by: holmes11b at September 11, 2010 3:03 PM

35:15 as RX'd

Comment #250 - Posted by: Anthony T - 27M/5'11"/165 at September 11, 2010 3:38 PM

27:57 as rx'ed

Comment #251 - Posted by: brandon at September 11, 2010 4:36 PM

Scaled to 15 reps each round

Time: 35:16

*Done in boots + flak

Comment #252 - Posted by: Teufelhunden at September 11, 2010 6:00 PM

Killer workout.
39:21 subbed 35# DBs

Comment #253 - Posted by: Raybone M/42/6"0'/180 at September 11, 2010 6:50 PM

As rx'd: 41:30

Comment #254 - Posted by: BillB at September 11, 2010 6:51 PM

Three rounds for time of:
Run 800 meters
70 pound KB swings, 30 reps
30 Burpees

27:23

Comment #255 - Posted by: Jette 41/M/5'11"/175 at September 11, 2010 7:04 PM

31 yom, 190 lbs


57:22

scaled cleans to 35lb, did this after a sprint workout, legs were fried when I started

Comment #256 - Posted by: Jeff Weltmer at September 11, 2010 7:33 PM

three rounds of:
row 400 m
23lb db squat cleans, 30 reps
15 burpees

24:04

Comment #257 - Posted by: rawhide at September 11, 2010 10:09 PM

M/22/70"/188#

(scaled to my level of fitness)
Run 800m
35# DB squat cleans
30 Burpees

Run 800m
20# DB squat cleans
30 Burpees

Run 800m
20# DB squat cleans
30 Burpees

48:35

Comment #258 - Posted by: Bill Gibson at September 11, 2010 11:27 PM

as rx'd, with 35 lbs dumbbells:

Total time: 36 mins 41 secs

Within 10 mins of Holmberg, relatively happy with that.

Comment #259 - Posted by: Perry Cox at September 12, 2010 12:40 AM

M/50/5'9"/165

3 rounds

800m run
30 x scaled to 40# DBSC (I'm old and weak)
30 x burpees

29:40

Tough workout for our heros.

Comment #260 - Posted by: James Warwick at September 12, 2010 4:16 AM

35yom / 190lbs

3 rounds
800m run
20 Dumbbell Squat Cleans, 30#
20 Burpees

12:14

I got just over a third of the way through this and couldn't turn off the quit voice in my head, so I quit. Weak. I wrapped up a bunch of personal to-dos yesterday so maybe now I can get back to focusing on my workouts.

Comment #261 - Posted by: Bphantom at September 12, 2010 5:33 AM

Did the workout of the day at crossfit darien that morning.
Could only manage 2 rounds with 30lbs dumbbells.

26:30

Comment #262 - Posted by: Dan Lav at September 12, 2010 8:43 AM

As rx'd

Splits:
R1 13:22
R2 18:42
R3 19:03

Total: 51:08

Can safely say this was the hardest as rx'd WOD I've ever completed.

Comment #263 - Posted by: Garth M/28/6'2"/185lbs at September 12, 2010 10:00 AM

"half Helton"

22:45

Comment #264 - Posted by: MaroonSwim at September 12, 2010 12:33 PM

RIP - Honored to do this one. Very challenging

39 yom/601 205# 48:00 my goal was 45 minutes. Maybe next time.

Comment #265 - Posted by: milla at September 12, 2010 2:46 PM

39:44

Comment #266 - Posted by: James Cebedo at September 12, 2010 5:36 PM

Subbed 32 1/2# Dumbells (all the weight I had)

~ 1 hour

M/40/6'3"/185#

Comment #267 - Posted by: Collard at September 12, 2010 5:39 PM

Subbed 32 1/2# Dumbells (all the weight I had)

~ 1 hour

M/40/6'3"/185#

Comment #268 - Posted by: Collard at September 12, 2010 5:39 PM

#30 but rest rx
29.28sec
tried to keep a 6.30min mile speed... nuclear hard!

Comment #269 - Posted by: felix charette at September 12, 2010 6:17 PM

47:13

sub 35lb dumbbells for 50lb dumbbell squat clean.

this work out was very difficult. Almost threw up on the last round of my 800 meter run so I had to slow down my pace, but I made it threw it.

Comment #270 - Posted by: Dexter 18/6'0"/145 at September 12, 2010 6:33 PM

Wow that was hard.
1:05

Comment #271 - Posted by: Linwood Wright at September 12, 2010 6:38 PM

47:27

* used 53# KB's for squat cleans

Comment #272 - Posted by: MarcusG 5'9" 170# at September 12, 2010 7:04 PM

From 1 LT to another, rest in peace.

Comment #273 - Posted by: Andrew at September 12, 2010 8:07 PM

3:06 800's
65/85/85x20 BB squat cleans
20/20/20 burpees

Followed by 3k row, 5k run

Comment #274 - Posted by: bruce at September 13, 2010 6:42 AM

WOD as rx'd

Heat was brutal in Tampa on Saturday... It was 95-95 and felt way worse than that on the track at MacDill.

40:13

RIP Joe Helton

Comment #275 - Posted by: Bolt 25/6'2/205 at September 13, 2010 6:45 AM

F/40/5'6"/150

20#DB

38:24

Comment #276 - Posted by: mom to five at September 13, 2010 7:08 AM

as rx'd

42:29

Comment #277 - Posted by: ferb44 at September 13, 2010 9:03 AM

M/24/163

Sub'd 90lb barbell

1:04:13

Comment #278 - Posted by: Yessuh at September 13, 2010 11:59 AM

Tougher than it looked. 37:30. At the end of the second round I wanted to call it a day, but after remembering the forces in Iraq can't just call it a day when they get tired, I managed to finish in a respectable time.

Comment #279 - Posted by: Torrey (m/38/185) at September 13, 2010 12:56 PM

35 yom 205 bwt

wod as rx'd
time of 34:59

Comment #280 - Posted by: brian t at September 13, 2010 1:28 PM

42:18 as RX'ed for me.

(Didn't have my WOD buddy with me today, so didn't hit it with max effort. Shoulda though....)

Comment #281 - Posted by: bdiggle at September 13, 2010 2:20 PM

I'm a newbie so I did 400 meters and 10lb dumbbells in 49:40

Comment #282 - Posted by: Laura Olson at September 13, 2010 4:13 PM

44:32 (55lb db's on 1st set)

Comment #283 - Posted by: dsm19 M/31/6'0/210 at September 13, 2010 5:19 PM

M/25/5'9"/174

40:36 135# barbell squat cleans (no dumbells)

On the 2nd and 3rd round did 20 reps on the SC becuase of time constraints, but looking back I should have just done the full 30. I did this one outside at the track on base. On the my last round of cleans and burpees a squadron of people came out there to do traditional Air Force PT. They were all watching me as I hit this WOD. The wierd thing was I didnt even care. I always thought I would feel funny if I had an audience like at the games or something. They had this shocked, amazed, confused, and almost scared look on there faces. It was "classic".

DO WORK!!!

Comment #284 - Posted by: BlackCatX-Fit at September 13, 2010 5:33 PM

Cbarrerri you'd need a hero if you'd ever said that s*#t around me you ungrateful @$$

RIP LT

I haven't been faithful in doing the workouts lately. Seems even taking a week off Throws you off balance initially getting back in.

3RFT
400m run
50#db squat cleans 15reps(from ground each time)
Burpees 15 reps
Done in 33.31.4

Comment #285 - Posted by: Cphil24/165#/69" at September 13, 2010 7:30 PM

A - 1/2 Helton 16:03

Comment #286 - Posted by: hub 29/m/6'/165 at September 13, 2010 7:51 PM

35:55 with 95lb barbell squat cleans

Comment #287 - Posted by: Jbark60 6'1" 200 at September 13, 2010 8:25 PM

40# dumbells, runs on the treadmill, 35:20... This one sucked...

Bwt - 145#

Comment #288 - Posted by: Mad Max at September 13, 2010 8:59 PM

Air squats subbed for cleans: 22:57
Kaylee: 20:57

Comment #289 - Posted by: Drew: m/42/5'10"/157 at September 13, 2010 9:31 PM

M/38/185/5-10

Three rounds for time of:
Run 800 meters
50 Dumbbell squat cleans 50/30 (scaled to 45 lbs (50s were in use))
Scaled DB cleans to 50-30-20, should have gotten down lower on sqts
but this turned into a survival WOD after the first round...whew
30 Burpees...
I later found out the workout was miss labeled and should have been 3 rds of 30 DB cleans vice 50 of them...well that about broke my will right there....anyway.


So the splits for 3 rnds were:
800m: 3.42, 4.30, 4.25
DB:7.52, 6.55, 4.31
Burpees:2.45, 4.05, 2.25
Total time = 42.15

This includes two jogging water breaks to fountain and cheering for team make and even with those rests HR was still pretty high for me.
Avg HR 75%
Cal 868
HR delta recovery 173-129=44

Other folks did the workout in the low 30s but in the end it was a great workout.

Comment #290 - Posted by: Matt A at September 13, 2010 10:58 PM

30:26

95 lb. barbell squat cleans

Comment #291 - Posted by: mwf at September 14, 2010 4:41 AM

scaled 20 reps 1pood
33:54

Comment #292 - Posted by: marty c m/47/6'/240 at September 14, 2010 6:01 AM

scaled to

3x
800m run
35k sq clean x 20
Burpees x 20.

Found this WOD really hard.

About 25mins.

Comment #293 - Posted by: BarryT at September 14, 2010 6:45 AM

M/38/6'1"/195

scaled to 30lb DB
37:58

Comment #294 - Posted by: Pete Jons at September 14, 2010 10:11 AM

subbed star jumpers for db clean-squats and burpees had no jump at the end...

23:32

Comment #295 - Posted by: Jross (35yom, 175#) at September 14, 2010 10:21 AM

42:33 as rx'd

Comment #296 - Posted by: SB at September 14, 2010 10:49 AM

First WOD fail of the new era. For what its worth I did --

1 rd as rxed
2nd rd as rxed except used 25 lb dumbbells
3rd rd did not take place
34:00

My thighs simply failed me and my lumbar was taking over so I thought discretion was the better part of valor.

Comment #297 - Posted by: Doug Sunshine at September 14, 2010 12:44 PM

oh, and RIP to a defender of our country -- you deserved a better effort from me today

Comment #298 - Posted by: Doug Sunshine at September 14, 2010 12:44 PM

I'm with everyone who hates all the legs, but for a fallen hero...i'll do anything! RIP Helton.

Time 31:31 with two 25lb dumbbells

Comment #299 - Posted by: Joe VanGorder at September 14, 2010 1:43 PM

scaled 35#DB Squat Cleans >> 41:36

Comment #300 - Posted by: GU997 M/41/185/5'10" at September 14, 2010 5:18 PM

As Rx'd.
42:26


"Mrs. Wobbly"
Scaled to 30# DB squat cleans. Rest as Rx'd.
41:55

Comment #301 - Posted by: Miyagi 30/m/164.2# at September 14, 2010 5:48 PM

used 45# dbs

rest as rx'd

42:27

tough one!!!

Comment #302 - Posted by: al deezy 33/m/155 at September 14, 2010 6:02 PM

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps SUB 65 pound Barbell squat cleans
30 Burpees

46:59

Comment #303 - Posted by: Louis Herrera 51 70" 178 at September 14, 2010 8:21 PM

RIP zoomie..

Comment #304 - Posted by: Jon at September 14, 2010 8:49 PM

RIP Helton

This kicked my ass...first workout after 3 days off and buying a house...felt drained

1:05

Wore me out...way too much standing around and taking breaks...spotted a guy in the middle of this for a minute or two

Comment #305 - Posted by: Cleveland at September 14, 2010 11:40 PM

27:57 (35# dbsc)

Comment #306 - Posted by: cleverhandz at September 15, 2010 4:32 AM

Rx'd 49:51.
One of the toughest I've done! The squat cleans felt like a real battle the whole way!

Comment #307 - Posted by: Munk at September 15, 2010 7:05 AM

Subbed 30# DBs and quit after two rounds:

23:43

Felt out of shape but it was intense.

Comment #308 - Posted by: tgremillion M/30/6'1/185 at September 15, 2010 9:56 AM

CFWU x1; pressed for time.

Forgot to log this Monday, #30s DBs,
got the last 1.5 PAC laps needed to make this legitimate 2400Ms

#30DBs good for me

time is gone off the watch but guesstimate 42 mins.

Comment #309 - Posted by: F15E_WSO/48/6'/180 at September 15, 2010 10:57 AM

3 Rounds of ...


Did 850 meter runs with hills.
Subbed 35# dbs for 30 reps.
Burpees 30 reps

35:03

Spent afterwards

Comment #310 - Posted by: sb at September 15, 2010 12:47 PM

27:36. 3 rounds; run 2500ft, 30 wallballs w/20.5 lb ball, and 30 burpees.

Comment #311 - Posted by: blainevigilante M/33/69"/190 at September 15, 2010 1:01 PM

as rx'd: 32:40

Comment #312 - Posted by: Kevin - M/190/6'/38 at September 15, 2010 3:38 PM

m/41/169/5'9"

As rx'd:

53:28

Comment #313 - Posted by: Richie D. at September 15, 2010 5:38 PM

3 rounds
800 meters
30 reps of 20lb medicine ball squat cleans
30 burpees

43:11

My pit, Gideon, ran the 3 rounds of 800 meters with me and rested between each as I did squat cleans and burpees. I did this workout at home, so I didn't have dumbbells.

Comment #314 - Posted by: bethany vigilante f/33/125/5'4" at September 15, 2010 7:50 PM

5 rds 41:50
HSPU were toes over bar. KB sub was 70# DB.

Comment #315 - Posted by: Ozzy66/M/5'11"/170 at September 16, 2010 5:23 AM

m/32/170/5'8"

- sub'd 60lb sandbag instead of 50lb DB

30:45

Comment #316 - Posted by: Adam Hamm at September 16, 2010 7:36 AM

20kg Db hang squat clean

2 rounds in 21:00 (stoppped by fire alarm!)

Comment #317 - Posted by: Jack - THFC at September 16, 2010 9:06 AM

Subbed 34 lbs dumbbells, 0.5% incline on treadmill. Full ROM, not hang cleans. 41:40

Could've gone heavier with the db's. Great wod, great reminder of my limitations.

Comment #318 - Posted by: Anders m/28/73kg at September 16, 2010 11:44 AM

40:46, had to use 25 lb DB instead of the 35lb as called for in pack (20 reps of ea instead of 30), kept falling over backwards, not sure why

Comment #319 - Posted by: RussA at September 16, 2010 3:02 PM

25 lb dbs

50:00

Comment #320 - Posted by: ryan k at September 16, 2010 3:04 PM

as rx'd 9 16 10. 49 min
hr 152/171

Comment #321 - Posted by: chilegringo/M/42/6'200 at September 17, 2010 7:24 AM

M54yo 234

800m
85# barbell squat clean, 30 reps
burpees, 30 reps

3 rounds in 55:38 OUCH!

Comment #322 - Posted by: do_b330 at September 17, 2010 10:32 AM

Power cleans

31.46

Comment #323 - Posted by: controlfreak at September 17, 2010 5:47 PM

WU
53:25
M/49/198#/72"
First unscaled wod after being sick for a week

Comment #324 - Posted by: RB at September 17, 2010 6:04 PM

m/36/5'9/181
CFWU-2. Reg. Slept in - State game on TV night before. Superman. Burgener.
39:36
Runs not bad. Using hips on runs. Sq cleans terrible. Very winded. Burpess not bad until I stopped for a break. Trouble recovering during & after WOD. Wasn't right until around lunch.

Comment #325 - Posted by: jrm at September 17, 2010 6:38 PM

Three rounds for time of:
800 meters - on elipical at lvl 15
35 pound Dumbbell squat cleans, 30 reps
30 Burpees

42:10

Comment #326 - Posted by: Brian R 48/6'2/188 at September 17, 2010 9:45 PM

46:15
55#KB

Comment #327 - Posted by: Allie 26.2CF at September 17, 2010 9:50 PM

One round:
Run 800 meters at 1.0 incline
15 15 kg. barbell squat cleans
15 Burpees

Time: 9 min

Comment #328 - Posted by: lioness at September 18, 2010 1:37 AM

35 yom. 188 lbs.


This was absolutely brutal.
As rx'd. 55:18

Squat cleans were the hardest by far. Might want to consider using less weight next time.

Comment #329 - Posted by: kgw at September 18, 2010 11:47 AM

43:04

Comment #330 - Posted by: JerryM M/39/240/6'2 at September 18, 2010 2:16 PM

31/m/71"/173#/Anytime Fitness: Enterprise, AL

CFWU x3 sub HSPU for dips
Watch didn't start on first round
2nd and 3rd rounds took 27:36 as Rx'd
I estimate a 39 to 40 minute total.

Comment #331 - Posted by: Archer6479 at September 18, 2010 3:31 PM

Done at home on driveway.
Swapped 50 pound dumbells for 20kg KettleBells.
36.21.
Hard WOD.

Comment #332 - Posted by: Pirri at September 18, 2010 6:00 PM

As rxd
db to ground

42:56

sc's were very heavy.. Broken sets of 5 mostly

Comment #333 - Posted by: schinizel/32/m/150ish/5'8 at September 18, 2010 8:54 PM

RIP

25 pound dumbbells

50:00

Comment #334 - Posted by: ryan k at September 19, 2010 9:34 AM

34:33 scaled to 18 kgs dumbbells.

Comment #335 - Posted by: EmilX at September 19, 2010 3:54 PM

ran 800m x3
squat clean 50# db - 20, 15
burpees - 20, 15
approx. 20 min

Comment #336 - Posted by: spatterson at September 20, 2010 1:51 PM

CFWUx3
55:43

Comment #337 - Posted by: Doug at September 21, 2010 1:39 PM

50/m/190

In Honor of 1st Lt. Joseph Helton; God Speed.

45:50.

Comment #338 - Posted by: denob at September 24, 2010 8:27 AM

30# dbs

34:20

Comment #339 - Posted by: bookworm at September 27, 2010 4:39 AM

scaled to two rds w/ 30# DB cleans: 21:28

DB squat cleans are my nemesis.

Comment #340 - Posted by: MoGreene at September 27, 2010 4:55 AM

3 rounds:
.50 mile run
25 45lb dumbbell hang clean (5,5,5,5,5)(6,8,7,4)(10,5)
30 burpee (unbroken)

23:12 09/27/2010

Comment #341 - Posted by: johnathon in seattle 29/5'8/156 at September 28, 2010 2:20 PM

33:41

3 rounds
run 800m
12kg/26lb db sq clns, 20 reps
20 burpees

tough wod. will go for rx'd next time.

Comment #342 - Posted by: zenoperegrinus at September 30, 2010 9:56 AM

This was today's WOD at CrossFit New England.
My time 32:04 with 45lb dumbbells. I wish I had thought to use kettlebells instead of dumbbells.

Comment #343 - Posted by: PatS at October 2, 2010 8:28 AM

Scaled and subbed:

Rounds 1 & 2:
Row 1K
38.5 DBSQCL x20
25 Burpees

Round 3:
Row 500m
38.5 DBAQCL x10
25 Burpees

29:57

[29:57]

Comment #344 - Posted by: JonK at October 6, 2010 2:14 AM

M/32/5'9"/155

Did this a couple of days ago. Subbed 37.5 lbs dumbbells.

Only did 2 rounds, since I ran out of time.

29:15

Comment #345 - Posted by: Antun Karlovac at October 6, 2010 10:49 PM

45:00

Comment #346 - Posted by: TROY at October 26, 2010 8:55 AM

30/m/180/5'9"

Only completed 2 rounds (a smoker of a WO)

With 35lb dumbbells: 28:02

Totally gassed at last set of burpees - light-headed, very high heart rate

Comment #347 - Posted by: Dan M at October 27, 2010 5:51 AM

Pack was 3 rnds, I did 2 rnds

Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

2 rounds in 37 min, i dont know what happened

Comment #348 - Posted by: joe138 at October 31, 2010 11:27 AM

50:50. Used 53 pound kettlebells since I didn't have 50 pound dumbbells, which was probably a mistake.

Comment #349 - Posted by: hillmanb at November 4, 2010 11:31 AM

20 reps of DB clean squats @ 50#

28:10

Comment #350 - Posted by: MNinKC at November 9, 2010 7:54 PM

Run 800m
25lbs dumbbell squat cleans (20 reps)
20 Burpees

2 rounds in 35 min, i dont know either bro thanks for the heads up

Comment #351 - Posted by: pete99 at November 11, 2010 4:01 PM

RIP. best Lt I ever had! Cant wait to knock this one out for you.

Comment #352 - Posted by: steve at December 16, 2010 9:16 PM

Had to cut down reps due to time and energy. Did not want to work out today at all.
Run 800m
15 95lb squat clean
15 burpees
Time: 27:54

Comment #353 - Posted by: Chaps at January 18, 2011 6:58 AM

110111
36:48 (treadmill, deducted 3:00 transition time from weight room to treadmill)

Comment #354 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:03 AM

did 1/2 of everything

24:38

Comment #355 - Posted by: Manchild at March 5, 2011 2:19 PM

32:58 w/ 95 barbell cleans
37:50 w/ 75 barbell cleans

Comment #356 - Posted by: jbark60 6'1" 195 at October 5, 2011 5:37 PM

Today we did this WOD. As a fellow SF member it is always an honor to see WODs that are named after the heros that have died conducting the mission that we are are all to often asked to do. This WOD was one hell of a WOD and am sure resembles everything that LT. Helton was. RIP brother!

Comment #357 - Posted by: Tim at January 6, 2012 8:34 PM

Here's a toast...

Comment #358 - Posted by: Daniel at February 25, 2012 10:40 AM

Deceptively hard WOD. Cleans were brutal. 33:39 RX'd :)

Comment #359 - Posted by: Jason H. 22 / M / 147 / 5'8" at April 24, 2012 2:19 PM

subbed 95 pound barbell squat cleans and rowed 1000 m i/o run 800 m. 42:58. Had to break up 3 rounds into six...or would never have finished. this was really, really tough.

Comment #360 - Posted by: John at December 24, 2012 9:10 AM

2 rounds, 25# db
28:37

Comment #361 - Posted by: dcyn at February 27, 2013 8:48 PM

3 rounds of:
600m run
15 reps, 10kg(22-lb)dumbbell squat clean
15 reps, burpees

25:35

second time attempting a "WOD" after partially completing a Cindy XXX last night.

Comment #362 - Posted by: Tom at May 12, 2014 11:12 PM

25# dumbbell each hand
29:06

Comment #363 - Posted by: Tod at May 14, 2014 2:18 AM
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