Rest in peace brother, thankful for your service and your family's sacrifice. I will go be thinking of you through this WOD.

Thank God for the sacrifices that many have made for us!! That is a reason why I CrossFit! Go hard, day in and day out!!

In CrossFit we name our benchmark WOD's after women (like hurricanes) and members of our military (and other first responders) who have lost their lives in the defense of our country and its citizens. It is particularly poignant that today, Inauguration Day wherein we once again continue an undefeated streak of peaceful installation of a new government dating back to George Washington, we will celebrate a new CF "Hero" with a WOD.

All Hero WOD's are special, but the first time we are introduced to a new Hero is a particularly special day. We honor SSgt Sean M. Flannery today. We offer thanks to him and his spirit for his service and his ultimate sacrifice. We do this in our unique way by sharing a workout, pushing just a bit harder, trying to show respect for SSgt. Flannery by giving our all. This is what we do, and on the first day we meet a Hero that's all we do. No politics. No grandstanding or soapboxing. We reach out to Christina, Charlene, Brian, Devin, and all who knew and loved Sean.

These Hero WOD's, whether new or long a part of our lexicon, are also an invitation to remember and thank the members of our military who serve now. Even more, this is an opportunity to reach out the the families who are home, who wait, and who worry. Once upon a time in America it was an accepted part or a community's life that everyone looked after those families at home. A Hero WOD is our reminder that we can do just that, today, and everyday.

It's not hard; it doesn't take a lot. It's snowing here in NE Ohio. That young Mom next door with a couple of kids who's husband isn in Iraq? Maybe you just forget to stop while you are blowing the snow out of your driveway and her drive gets cleared too. You're baking cookies, Paleo treats, whatever. A few extra for the kids of the newly minted 2Lt who's away training while her husband keeps the home fires burning. Seriously, it doesn't take much. These are gracious people; they will get it, and they will understand.

There's a new Hero on deck. Fair winds and following seas young man. Prayers and tears to those you've left behind.

Just read sundays musings, sorry, a little late. Bingo you are so right on. you often hear I don't have time for that or I can't afford that. Everyone has time and money for what they find important. It all comes down to priorities. There was a video box tour on the journal months back and the guy said I can only have one most important thing. example: I want to be healthy. food is more expencive cancle cable $100 a month. example: I don't have time to prepare all my meals when eating real food. The same people can tell you there favrite american idol or the goofball that came in on pawn stars. We all have time and money for what we find important

Our new Hero, "Sean". Hero WOD's are long, hard. Never easy. Experienced CrossFitters will grit their teeth and hunker down for a suckfest. Folks will go much longer than usual. They will refuse to quit. Many will refuse to scale. You are new, and as much as you might wish to do the same we will need to keep this in mind, keep you safe.

There's a rhyme and a reason to Hero WOD's. Sometimes movements were favorites of our Hero; oft times the numbers matter. Sean was killed 101122, thus 10 Rounds of 11 CTB PU/22 Front Squats (75lb.). Another task-specific WOD, another couplet where we are given our job and asked to do it as quickly as possible.

We did CTB PU yesterday as a max, and today we will do a boatload. Still can't do a CTB PU? No worries. As a Newbie you should just do your regular scaled pull-up. 110 total PU? Nah. Too much for you. 5 PU/round for a total of 50.

Front squats with 75lb. This would be a 45lb Oly bar with 15lb on each side, or a 35lb. women's Oly bar with 20lb on each side. A typical weight for women would be 55lb (35lb bar with 10lb on each side). Scale the weight to 45lb for men (empty 45lb. bar) and 35 lb. for women or less, and again cut the reps in half and do 11 per round. You did Front squats for a 1-rep max (hmmm...detecting a pattern, mayhaps?) and this is the same movement. Bar in front rack position, full squat with crease of hips below the knees at the bottom.

Listen, despite a decreased load and reps cut in half this is STILL a boatload of work. Time cap for all Newbies is 40:00. Strict. No matter what you choose to do for reps and load. 40:00.

Your first Hero. "Sean". With humble thanks and a heavy heart 3-2-1...Go.

Hell yeah big broseph. Always keeping me going. Thank you crossfit for looking out.

Thank you for your service.

Really miss you. Thank you for everything and I think of you everyday in my morning prayers.

Jake Walker, 17 years old

34:57 Rx'd...tough workout, thank you for your service. God bless you and your family.

Thank you for making the ultimate sacrifice, even If we have a corrupt government run by foreign banks. What we fight for is Nobel and is pure. Rest in Peace Brother.

21.27 (PR'D)

Good workout no joke

Keep moving is all I can say for this one.... Knock em out

@ Bingo- you're like the Ray Lewis of CroaaFit. Thank you for your input; it's always great to read them. This looks like a tough WOD, but nothing is as tough as being out in
Afghanistan or Iraq serving for your country. To be bold and brave for what a lot of those soldiers did/are doing is what should make you push harder- to appreciate them, and to show them that in your heart, you pushed for them as they did for you and your fellow countrymates. Sleepness nights for them Soliders who were based out in Afghastan/Iraq. Their minds were focused on protecting their country, and so they served for their country- however way you commit to this WOD; don't stop. Keep going until that 10th round and 22nd rep of front squat and then yell out "TIME" for respect to Sean!!!!!! R.I.P....

"sean" as a proud warrior who shares a 101AB combat patch with you, yoir sacrifice will not ne forgotten by your brothers left to carry on.
35:12 Rx

M/47/185

26:45

28:50 rx

RIP SSG Sean M. Flannery

DOL

Rounds 1-5: 17min30sec
Round 6: FS - 95 lbs, 10 reps
Round 7: FS - 115 lbs, 10 reps
Stopped after round 7, time: 26:55

Thank You, SSG Flannery! Never Forgotten.

M/41/190/5-10
Team,

10 rnds, RXd
11 Chest to Bar PU
22 front sqt, at 75 lbs

I did the CTBPU unbroken to the last rnd. 3 popped blister while doing it, all happened on the last 2 rnds, almost made it without injury.

I chaulked every rnd but I guess it didn't help in the end.

WRT the front sqt, broke into 2 chunks. A chunck of 12-15, then finish that rnd.

splits were:1.36-1.51-2.18-2.08-2.28-2.31-2.40-3.03-3.20-2.36=24.45

Rnd 8 and 9 were miserable.

The sqts were not a strength issue but wrist hurts and a breathing issue, as in can't breath. Oh well. All in all, it good one, keep on plugging.
Go Team. -CDR A

29/M/174/5'6"

31.45.... currently out in Kandahar... British Soldier... honoured to be doing this WOD in your memory near where you passed. RIP.

22:49
Semper Fi.

Pull-ups w/ 60# assist
Front Squats @ 45#

28:32

27/M/80KG/186cm
Sean 21:35

28:46

RIP

what is the problem that so many crossfitters seem to have with training gloves? rarely see them in a wod demo...

M/43/14/83
38:00

M/26/185 lbs/5'10"
32:53 as Rxd
Great challenge for the day. God bless our heroes!

Scaled
5 PU's
45p FS's
---------
26:13

Scaled
5PU's
45p FS's
-------
26:13

did 8 sets of heavy front squating before i looked up todays Hero wod.
Had a great feeling a did 6 rounds unbroken.
my time 16:38

Crossfit Centrum
Sandnes, Norway

M/20yoa/6-3/200
21:05
First CrossFit WOD ever, pretty excited!

25:43
11PU
22 front squats w/ 95lbs

Fair winds and following seas on your journey warrior!

27:43

Did Inverted rows with 25# plate, and goblet squats at 65# at rx'd reps. Really tough workout.

Flannery was my roommate and best friend during the Surge. Not only would he be honored to have a workout named for him, but he would be pleased at its overall suck factor. Good job guys. Every tribute, memorial, or dedication to this man is earned. He lived at a tempo few can reach, and did more within his short life than just travel overseas to fight. I'll forever remember my friend Sean, and I'm thankful that so many others do the same. Paratroopers never die, they just "slip away." ABNATWLG

M/30/5'11"/190

23:44 Rx

Big issue with the hands today. Had to stop twice to stretch them out because they didn't want to hold the pull up bar after the FS. Managed through it with only one blister busted. Good WOD. Love and Respect to my fallen brothers. God Bless every one of them.

Go Navy! Beat Army!
From Bahrain

28:48 as Rx
Still....can't......breathe.....

M/40/5'10"/192.5lbs

35:15

RIP brother.

CFWU x1

3 Rounds for time
11x assisted pullups, 120# assist
22x front squat, 20#

7:15

FS rx'd w/ 75#;
rd1 rx'd strict C2B, unbroken FS: 1:50;
rd2 rx'd kip'd C2B, split FS 11/11: 6:15;
rd3 rx'd kip'd C2B, split FS 11/11: 11:40;
rd4 bf'd 7/4 split C2B, unbroken FS: 16:50;
rd5 bf'd 8/3 split C2B, FS 11/11: 23:35;

sore wrists, hard to keep elbows up;
will try to go unbroken/scale as needed next time.

39:04

First two rds rx'd with kipping to chest, 3,4,5th rds reg kip pullups,
6-10 used assist machine to chest

M 42/192/6'0"
Chin to bar pullups, everything else as rxd.
29.01.

Been sick for a week, but had to honor this hero . . Did full WOD as directed. 32:13 and thought I was gonna die. Bad ass workout. Did full back workout after.

38/m/175
Rx 29:48

Sean was my workout partner and roommate for a long time. He loved lifting, especially the 100 pullup workouts. Thanks for honoring him this way. Airborne, All the way, Let's go.

f/30/5'5/128

27.32, as rx'd.

peace, brother. watch over us while we watch over everyone here.

That was a good tough one!

27:39

M/31/204lbs/6ft

19:15 Rx'd
That's a lot of reps...
Respect Sean

Hard one to finish... Did the Weston yesterday so I was pretty spent but made it 37:25:-( Good WOD!!! For those who have not done this yet pace yourself!!! Especially when you hit rounds 6-7.

M/37/187(went from 195-187 thanks to the Zone Diet)

Completely ripped through my hands. First hero wod and 6 th workout this year. Fell of the wagon a little but have a group to hit this up now.

6 rds 18:09

RIP Brother. " it's better to live one day as a lion then a hundred years as a sheep."

M/35/6'3"/200

28:42

RIP

M/36/145
Dropped to 45lbs. on Front squats
22:10.8

Hell of a work out to remember a fallen hero RIP.

Caught up with DBSnatch/PU, etc. Details there.

M/40/5'11"/206

7 rounds for time of:

11 jump pullups
22 front squats @30kg.

24:09

M/22/6'0"/180

Rx'd

32:35

Update it to call it: Shawn :)

And add 100m run after every round

RIP Sgt. Flannery. Thank you for your sacrifice.

Knees don't like front squats lately, so changed to:

Ten rounds for time of:
11 Chest to bar pull-ups
Air squat, 22 reps

17:53

Great job to everyone who did as Rx'ed.

RIP Sergeant Flannery.

34:27

C2B mostly unbroken. Broke FS mostly 11/11, although that may have been too conservative. Unavoidably long distance between stations today.

53:05 was my time. There were a few moments that I was waiting for the pullup bar and also started off slow to work on the holding of the bar while doing the squats. I think I could have done a little faster, but paced myself since I am a beginner. I also noticed that with the proper holding of the bar made a world of difference. I started off with all four fingers bent back on the bar, This made my forearms burn after doing the pullups and caused me to break up the squats. So as time went on I removed a finger then another and it made holding the bar more comfortable and easier and I got faster as the workout went on in the front squat. The pullups were still rough but I did use the time to try to learn the kip. When I had a rhythm I could do a few more than without the rhythm. Today was a learning experience in proper form.

M/32/5'8"/186

34:34 as rx'd. I may or may not have altered the functional integrity of my globo gym pu bar.

Great WOD, thank you so much SSG Flannery for your service, and may you rest in peace. Thoughts and prayers to your loved ones.

31 minutes. Chin to bar. 65 lbs on FS. Got worked.

Rest in peace, brother.

29:12 as rx'd. Last 4 rounds of f/s were brutal on my back

Squat 5/3/1 (3's)
270 x 3
310 x 3
345 x 5

Squat w/ chains 45#
+ 285 x 6
+ 290 x 5, 5

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

24:04

As Rx'd - 36:33

"Greater love...."

M/31/1.86/82kg NL

Chin to bar pu instead of c2b

30:14

This is outstanding.... Sean, I'm forever thankful to have been a team leader in your squad in Afghanistan. We had a butt load of good memories working out on GG. " Team Fit" I miss you bud and I'm excited as hell to do this workout!

Kevin C. -- I hear you re the knees. The FS were a game-time decision for me today, but felt OK after an extensive warm-up including wrapping with my Rogue Voodoo bands and working on mobility. Don't know what kind of knee problems you're dealing with, but have you tried these bands yet? If not, check them out on the Rogue website, including people's comments.

M/29/143#

36:02 rx'd

C2B were all singles
FS were 22,12-10 mainly

For future reference: this is the hero WOD you did after the 7km run.

M/29/143#

36:02 rx'd

C2B were all singles
FS were 22,12-10 mainly

For future reference: this is the hero WOD you did after the 7km run.

Day 267
M/45/6'0"/195
As RX'd - 24:52
First 4 rounds unbroken - had a pull-up-assist station set up in case pull-ups became too broken; didn't need it, managed at least groups of 5 each round to completion.

16:58 pack scaling, with purple band started using halfway through 2nd rd

Bill M.-thanks for you suggestion. I will check them out.

Glad to hear they are working for you. Keep putting up those great times! You represent us old guys well.

29:29 as Rx'd.

32:43 as RX'ed - pull ups in general are something I must work on(equal muscle activation timing by arms) and the front squats started killing my wrists, I should not have cut those reps up still

10 Rounds
8 PullUps
12 75# Front Squats
18:44
Good Workout
Then
50 Weighted Sits
25 PushUps

Man I wish I could of did better for a Hero wod. Felt weak modified pull-ups with green band to assit. Still only got 5 per set. Front Squats did 75# got 8 per set. Still took me 23 min 35 seconds. M/220/40/6'

m/41/6'4"/224

32:27 @

11 assisted pullups
75# front squat x 22 reps

Exhausting wod. Bless you Sean.

Jses @63,

What part of "no grandstanding or soapboxing" did you not understand?

29:50 as Rx'd.
Did in the pool area where it was 100% humidity and 90 degrees; probably slowed my time. Thought an Alien was trying to pop out of my chest on round 7-9. Semper Fi SSgt.

#8 :: 32:03
11 Chest to bar pull-ups
25kg Front squat, 22 reps

M/32y/178cm/86kg
29:13
The hard part was training alone. Loved the WOD, nice times all of you!

M/228/26 rxd 29:50

30.59 x 7 rounds.

Air Mobile, Air Cav;
Here's to you Sean, anything that remembers you is worth it. Hooahh and Oohrah from a Marine to a Soldier, we will knock ourselves out doing your workout today.
Always Faithful, Always Prepared, Ready and Alert on the frontline...FIDO

Side note to Bingo - I would say that that peaceful transition of government streak only dates back to Andrew Johnson... the one before him wasn't so peaceful.

45:45 w/a partner, only one p-up bar and barbell. C2B pull-ups throughout. Brutal. Partner pushed me through by doing burpees while waiting for me. RIP.

Partner version: two people, 1 PU bar, 1 75# bar and burpees during any wait time to get on either bar. Scaled to pullups (not c2b)

45:44 for both to finish including 88 burpees for me.

As rxd 24:45. RIP Sir. Thank you for your service.

M/30/185/5'6"

RX until round 8
Switched to Back Squats for remaining 2 rounds, wrists were killing me

31:10

RIP Sean.

11 PU, 22-75lb FS, 11 rounds for 16:30.....I'm smoked! RIP SEAN

Rip fallen soldier...!
This was a tough wod had to scale down to 14 FSQT
As I need to work on the legs a lil more.. Still tough as f#%£... Loved it though.. :-)

22:31 rxd

metal plates at work gym - no dropping.

Beast @ #45!

24:08 as RX. Truly humbling experience any time I'm able to RX a hero WOD. Thank you for your sacrifice.

Ten rounds for time of:
5 bar pull-ups
45 pound Front squat, 22 reps
38:25

m/42/155/5'7"

rnds 1&2 75# front squats
rnds 3-5 45# front squats
rnds 6-10 45" back squats

all kip pullups

21:15 muther!!

M58/185/5'9"

32:15

as Rx. Broken sets after the first two rounds, though....

M/18/5'9''/185

19:58
just started a month ago hardest one yet besides filthy 50

34:53 as rx'd
Rounds 8-10 were rough.

29:30 Rx'd.

RIP

M/31/200/72

Rx'd 23:48

Killer wod. Thank you for your service hero.

39:02 con 32kg. Ayer hice Chelsea y quedé destrozado

M/5'5"/37/190

22:29
(chin to bar- Chest to bar aggravates injury)

27:40 ! After round number 5 i wanted to stop. Bt i didn´t!
;)

F/51/5'6/120
17:15 pack scaling
5 rounds 55#

m/37/225/6"0

NOT as RX'ed, did 5 rounds w/65# in 20:34

Three rounds:
(11) beginner chinups (entire upper body is hurting)
(22) 10# front squats
9:09

2013-01-22: 24:07(1:35-2:54)

21:26 as Rx'd

only 4 rounds 7:35

You guys and gals doing this workout as Rx'd and getting sub 30, sub 25 mins blows me away. Keep crushing it!

10 days left until Paleo/Crossfit February..

17:52 as RX'd. RIP HERO.

30:40

F/49

42:45
Pull ups with purple and black band
Squats with 45

RIP

20:25

Rds 1-5 as RX'd
Rds 2-10 PU as Rx'd, Subbed Air Squats

22:45

Filter!

Male/19/145 lbs

37:00 minutes as Rx'd

Looking forward to that rest day manana :)

R.I.P Soldier

M/24/5'10"/170

32:23 as rx'd

M/27/70"/180

19:02

Sub'd 10# weight vest chin to bar Pullups

18:04
Rx'd

Ten rounds for time of:
11 Pull-ups
75 pound Front Box Squat, 22 reps
33:40
M/55/6’/210
“RIP” Brother

travel WOD:

Part A:
100 push ups, 25 Air Squats on Break (100 PUs, 100 ASs)

Part B: 7 rounds
10 reps Sitting Press @ 80lbs
22 reps Front Squat @ 70lbs (2 35lb dumb bells) 17:25

M/52/190lb

Sean was a truly outstanding young man and leader - I had the honor of calling him my teammate and friend. Thank you, Crossfit, for honoring the service and sacrifice of heroes like Sean.

Scaled to six rounds, 17.44

5 rounds:

11 chest to bar pullups
22 front squats (50lb)

13:05

41y/o,M41,6',234
42:36
Was interrupted twice to explain what crossfit was & what I was doing. I needed the the rest. lol. Otherwise it would've been about 4 minutes faster.

12:55

16:45 as rx'd. RIP, brother.

As rx'd 35:40

M/27/5'8/188

31:17 regular pull ups

30:56
Subbed some air squats

M/35/5'9"/165#

As Rx'd in 27:14.

RIP Soldier!!!

28/5'11/180

This workout rocked all 10 rounds 20 minutes and 32 seconds I killed it. I love these workouts.

M/26/192/70"
22:00 rx

F/21/5'4"/130lb
28:34 - regular kipping pull-ups and 55lb bar

110 pullups. 1 day after max weighted pullups. Crossfit HQ you are HILARIOUS. (sarcasm)

my arms hurt.

As RX'd 24:41

M/5'11"/180#/26 y.o.

30:57
Reg kipping pu
Bilsky rocked 95 lb squats!!!!

7 rounds and normal pull-ups. Don't let yourself stop next time.

19:33

28:48 as Rx
Still....can't......breathe.....

Only got 4 rounds. Arms & legs r spent. 16.12 min. Use 2 big orange bands for pull-ups (not strong enough) & focused on negative movement (slight leg assist to get up).

RIP Sean
28:06 RXd

Ceres Fire Engine 1 20:15 as Rx

M/37/6'2"/220
27:39 Rx'd

“Sean”

Ten (7) rounds for time of:
11 Chest to bar (normal) pull-ups
75 (65) pound Front squat, 22 reps

22:33 - RIP

4 rounds
11 pull-ups
11 front squats

in-season = 2 rounds

Em 4:10 (b/45) 3 rounds
Ryan 6:36 (75/2 rope climb sub for pull-ups)
Jason 1:52 (sb/75) in season
Ricky 1:56 (lg/45) in season
Connor 4:43 (sb/45)
Alison 5:02 (b/45)
Aaron 6:01 (G/10)
Katie 2:11 (lg/35) in season
Lil' Kim 2:44 (lg+sb/35) in season
Ab 6:08 (b/pistols) in season
Bubs 6:51 (one arm supine row/45)
Master P 8:20 (Dark green/35)
Murley 8:22 (sg/45) 5 rounds
Mama V 4:10 (35/g)
Mrs. Carey 3:47 (45/g)
Jamie 4:27 (35/g)
Mr.Carey 4:47 (65/g)
Pam 4:51 (15/ring)
Joyce 5:13 (35/ring)
Amy 5:40 (45/sb^)
Mr. Wonsil 4:09 (65/g)
Pudge 6:17 (35/b^)
Mrs. Pip 4:09 (45/g)
Crystal ? (35/ring)

Male/24/185

21:13 RX'd

M/33/5'6/169

29:21 Rx'd

RIP

I added to many 11's and did 11 rounds instead of 10. 24:25 on 11 rounds Rx'd......respect!!

subbed jumping chest to bar pullups and 45 lb front squats

21 minutes

RIP

3 rds: 11 pull ups, 22 45lb bar front squats = 6:43. 1k run wu 4:59.

1-6 kipping pullups
7-10 assisted with 1 band
75# front squat
37:00

RIP Sean, this was an amazing WOD!!!

M/45/190

This was pretty intense. almost puked haha.
unfortunately I had to go to work and had a stop watch malfunction but it was something like this:
4 rounds in 9:51.
then completed the next three rounds (7 total) then got my chin up bar stolen so couldn't finish those 33 reps. but did the last 3 rounds of squats. took about 24:00. so with the other chest to bars, probably around 28 or 29 minutes

25:51 rx

30:44 subd push-ups for front squats...pulled back muscle is still nagging me. Met pukie the clown on round 7. Great workout!

DNS

reg pull ups instead of chest to bar
34:24
m/45
rip

Thanks for your service, Staff Sgt.

Did 2 workouts today; results on DB squat snatch - GHD situp - T2B board.

31.12 as Rx'd

5 rounds at 13.45

23/m/5'11"/175

M/18/5'10"/170

RX'd 10 rounds
regular kipping pullups instead of CTB pullups
RX'd Front Squat

37:26

F/35/5'5"/130

I am fairly new (as in 2 On Ramp courses and a couple weeks on my own) to Crossfit so this was my first Hero WOD. I know you said "set a time cap of 40:00" but as a veteran myself, I couldn't justify not finishing. I scaled my Chest to Bar PU with a band. No kipping, I still can't do it to save my life, with or without.

All 10 rounds for time of 42:46
11 Chest to Bar PU w/band
22 55# Front Squats

Paratroopers never die!

23:12 RX

thanks for all

"Sean"

Scaled to 23.5kg(52 pounds) barbell front squat

Ten rounds for time of:
11 Chest to bar pull-ups
52 pound Front squat, 22 reps

27:41

34.05mins

M/30/6'5"/220

23:21, rx

23:30 1st crossfit workout EVER.

32:16 Rx'd
SSG Flannery thank you. You'll never be forgotten... Especially tomorrow when I hobble around with open blistered hands. God I love crossfit!

P-J Marsh at the Rip Pit home gym Australia! Strict form no kipping n full depth!! 19:04mins also was able to do all 10 rounds of pull ups unbroken!! Huge effort videoed last round to show form if anyone is a nonbeliever!!!

Result: 21:43
First four rounds of pull ups unbroken
All squats unbroken
auditorium

M/25/180/5 10"

RX 27.30

Legs were like jelly up and down stairs afterwards

From the Arghandab, Afghanistan
RX'd - 29:36

RIP SSG Flannery

Tough as nails. Pulls weren't as bad for me as the front squats, and I had a hell of a time with my lungs, worse than my nephew.

Sean, as rx'd:

me -- 35:41

nephew -- 34:58

M/27/153/5'5"

21:55 RX

....After a 5 mile forced ruck march in 1 hour, my legs were toasted...

M/26/75 Kg

20:32 RX

May you rest in peace, and we who yet live cherish the life that brave souls like you enabled us to have

Amen

31:22

regular kipping pull-ups and 55# squats

M/48/160/5'5"

25:53 as rx'd

RIP Sean.

M/ 38/ 136 lbs/ 5'-6"
As Rx: 23:05
This was, as I suspected, a tough WOD.. a grinder and it was a bit mental to keep on going when you get tired, like most CF WODs.
I started to break up the chest to bar pullups on purpose to minimize how I was breathing a bit too heavy so I would be ableto just keep on cranking out the reps without any big breaks.
Did all sets of FS unbroken.. I was REALLY surprised at that, because my legs were really sore starting the WOD from my high rep air squatting yesterday morning.
I did better than I thought I would do. happy with it and I was well tired out after the WOD.
Post WOD: Stretched out for a bit and then took a nice long steam and hot shower.

M/29/165/5'11"

Did 5 rounds as Rx'd, 18:32. The front squats were death.

M/ 38/ 136 lbs/ 5'-6"
As Rx
10 rounds of: 11 chest to bar pullups + 22 Front Squat with 75 lbs
As Rx: 23:05
I started to break up my C2B pullups early to minimize the heavy breathing which was slowing me down to get into the FS.
I did all sets of FS unbroken... I was surprised I was able to do that. since my legs were really sore from the high reps air squats I did yesterday morning.
This was a tough grinder WOD.
Great, Hard tough WOD.
(all FS unbroken)
R1 - R3: all unbroken
R4: 7+4 pullups
R5: 8+3 pullups
R6 - R8: 9+2 pullups
R9 & 10: 8+3 pullups

Post WOD: did a bunch of stretching and then took a nice long steam & a long hot shower.

F/21/5'8"/150

pullups
45# FS

30:10

21:36 no joke WOD

M/34/5'8"/170
35:35 as RXed Hooah Staff Sergeant

32:51 as Rx'd
CTB PUs - kip, all sets broken
Frt sqts - 16/6 all sets but #10- unbroken

Injured Shoulder, subbed air squats and sit ups.

11:52

27:38
Kipping Pull-Ups in lieu of chest to bar
65# Frt Sqts

m/42/5'8"/180

5 rounds
11 chest to bar
22 front squats 75#
5 rounds
11 chin to bar
22 front squats 75#

realized after 5 rounds I should have scaled, but decided to embrace the suck.
Sean, sorry my time wasn't very good, but I did give it all I had.

46:17

M/41/5'7"/154

40:04 as Rx'd

Performed shoulder strength workout ; wendler 5/3/1 template

Then 5 rds of "Sean". 27:24
completely gassed out. Awesome,!

As rx'd, 27:12.

Tough WOD. Started breaking C2B pull-ups in round 3 - did them 7-4 or 8-3 the rest of the way. With front squat, I went back and forth between keeping the sets unbroken, or breaking them into two chunks. In the end, unbroken felt better mentally if not physically. I have a nephew named Sean who is currently serving in Afghanistan, and maybe it's just me, but I think the picture of this guy looks just like him (only older).

Could not figure out a good way to breathe . . .

25:38

M/22/5'8/148
32:39
4 rounds as Rx
6 rounds 11 kip pullup 22 air squat

subbed regular pullups for C2B

25:52

(all pullups unbroken, and front squat unbroken until I met round 5)

M/39/175#/5'11"

Rx'd
25:48

M/27/6'1/170lb

CFWUx3 (sub'd push-ups for pull-ups)

Scaled "Sean"
12 rounds:
5 pull-ups
10 front squats (65lb)
~14min.

My quads are feeling it; cannot even fathom doing the rx'd workout.

32:52

30:34

M/43/5'8"/173

RXd 18:00

34:01

5 rounds; scaled #65 Fs; chin over bat PU; 13:33

M/38/6'/175#

Rxd: 24:47

Ten rounds for time of:
8 Chest to bar pull-ups (assisted)
75 pound Front squat, 16 reps
scaled reps 73%
29:09

36:11 as rx'd

The demo says to widen the grip for chest to bar pull-ups. Personally, I have found a closer grip (just a little wider than shoulders) works best for me. Made a huge difference.

oh ya... lost track of rounds and did one more just in case. (I think I actually did 11 rounds).

RIP Staff Sergeant Sean M. Flannery, thank you.
As rx'd
29:16
Pullups unbroken, front squats 14/8's or 13/9's form solid

M/22/5'11"/183

24:40.9 RX'd

the C2B got pretty sloppy toward the end.

23:49
Rx'd

God bless our troops and hero's

23:49
Rx'd

God bless our troops and hero's

24:15 as rx'd. Legs were a little wobbly after 5 rounds or so.

Sean was a high school friend of mine. 3 of us did this in his honor. Thank you Sean. 29:30

M / 38 / 170 lbs / 5' 8"

Rx

24:44

correction: 34:11 as rx'd (not 36:11)

M/53/153/1-1-06

Regular chin-over-bar
55#

23:59

With humble thanks and a heavy heart. Fair winds and following seas young Hero.

M/33/6'/185

42:50 as Rx'd

A little slow, but proud of myself for getting through this one. Pretty tough, and only my fourth cross fit workout. RIP.

RIP Brother

20:18 as Rx.

M/32/176/71"

21:30 as rx'd

Prayers to Sean's family for his ultimate and their continuing sacrifice for our country.

29:47
Did ring pull ups and alternated front and back squats.

I may have to scale the weight, but NEVER scale the reps or rounds on any hero WOD.

After Fight Gone Bad yesterday, my body is toast.

M/56

11 Pull-ups
22 55 lb. FS

10rds. - 32:40

Tough WOD

33:03

Subbed regular pull-ups for chest-to-bar pull-ups
Scaled front squats to 30kg

32:13 as Rx'd

44/m/176cm/73kg

As rx'd

24:29

And not even terribly sore today.

M/33/190lbs/5'8

As RX

27:45

M/28/179.8

First flew to a real crossfit gym did a personalized workout:

50 meter lung
100 meter plate walk 50lbs
50 meter sprint
250 meter row
10 burpees

had 12 min. to perform as many rounds as possiable completed 5 rounds. plus 2 burbees.

Later that night did the WOD:

completed in 19:13
10 rounds
22 front squats 75lbs
11 pull-ups did on rings.

After todays workout legs are toasted!!!

22:00 even. This one hurt me. I think I'm going to be walking funny for a few days.

as rx'd with chin 2 bar pullups except first and last set chest 2 bar

26:04 legs r fried

I never time Hero WODs, just try to get through them with as little scaling and as much effort as possible. I guess it is my tribute to the men and women I serve with. I thought my legs would give out. RIP Sean.

25:25

29.10 first 3 rounds at 65#, last 7 at 45#

8 rds in 22 min with reg pullups
did after 5x3 deadlift

M/35/5'6"/132#

AS RX'd

26:17
had to pray my way through the last several rounds, but all squats were no rest once the bar left the rack. Thank you to all the fallen heros, and an even bigger thank you to those still protecting us.
God Bless us all.

32:16 as rx'd thru 8 rounds then I tore my left hand. Subbed burpees for pull ups and rx'd the last 2 rounds of front squats. Just didn't feel right to quit. Total time 37:18. R.I.P. brother.

bingo...you crushed this - not sure why you scaled? time to do some of these wods rx'd brother!

M/30/5'9"/217

Bailed after 5 rounds at 16:10

My gym's pullup bars suck.

M/27/6'0/180

38:36 rx

As RX 31:53 this was very hard hit wall and had to tell my self to finish! RIP thx for all you gave!!

molly 14:05 (m 35# FS, banded pullups)
cale 28:22 rx weight, chin pull-ups
kelley 24:31 rx weight (m 5 pullups)

Rx 44:48 in a 30F garage mind you and with a nasty little blood blister on the hand to show for it. :)

18:23 rx

M/20/5'9/150#

24:12 as Rx'd

9 rounds in 19.38- made a mistake in counting the rounds

35 kg squats

26'..

32:52 Rx

10 rds:
9 pull-ups (regular)
15 45lb front squats

16:39.

Go for full reps next time.

Loved it!!!!! Kipped right thru all 11 pull ups all 10 rounds, front squats were awesome!!!! 26:56.... R.i.p "Sean"

17:29 as Rx'd. 34 kilos front squat and strict pullups chest to bar.

17:29 as Rx'd. 34 kilos front squat and strict pullups chest to bar. R.I.P Sean

32:40 rxd

Thank you Sean for your service and sacrifice.

25:01 Rx
RIP, "bloody but unbowed..."

M/28/170
No chalk allowed at gym.. Felt like pullup bar was lotioned after first set. But i did not rip my hands.
38min rx.

23:45

wendler DL 365x12

m/18/175
30:04
6 no reps on chest-to-bar

Subbed regular pullups, otherwise as RX in 45 minutes. Front Squat technique and wrist mobility issues added allot of time. I need to work on the front rack position.

Feeling good for the first day back from a month off.

M/32/175/5'8"

26.55

We did " Sean" today at Corps Fitness/Crossfit Berks which is located in Sean's hometown of Wyomissing, PA. Each time I started to "whine" in my head I thought about seeing Sean's mom walk her dog near my kids bus stop and the sacrifice Sean and his family made.

RIP Sean

As Rx'd 24:55

Hey brother you are missed by many but you will never be forgotten. You were one of my soldiers, friends, and brothers. You take care up there. Us bastards will hold it down down here. 19:32 RX

Gym near work (squat rack was ideal for this workout), subbed regular PUs for CTB PUs: 28:20.

Got a little lazy on the squats, breaking them up into two, then three sets. PUs were unbroken through four sets. Intense.

8 pull-ups
20 35lb barbell squats

11 rounds
16:28

RIP Sean

33:03 with 35# DBs
Butt kicker for sure.

Ten rounds for time of:
6 Chest to bar pull-ups
45 pound Front squat, 18 reps

16:15

M/48/5'9"/175
17:13 Rx
Did all sets unbroken!

33 minutes. Used the first couple rounds as a warmup. Absolutely brutal wod, forced myself to finish. All pull-ups unbroken (but they were not c2b). Front squats 11-11. Long rests, to keep pukey at bay.

6 rounds x 5 CTBPU x 11 FS @ 65# = 9 mins

M/33/5'7"/168
RX 29:11

Working programme 2 weeks behind -

Scaled CTB with Chin over Bar PU
Rounds unbroken but F Squats a little shallow rounds 8-10 as legs fried - anyone get Fran arms and Fran Chest?!?

28:50 RIP

M/39/5'11/82kg

m/39/5'9/179
CFWU-3. Just PU therapy. No dips 2nd & 3rd. Superman. Burgener. Row 500m.
21:31
Did PU first to test shoulder & back. Not chest to bar though. Then hand release pushups for remainder which made WOD easier, I'm sure. Most pushups broken to 5+6 or 6+5 to keep from burning out. Most FS broken to 12+10. Unbroken last set.

m/34/5'8"/175lb

RIP SGT Flannery

19:49 rx'd

That was a tough one.

C-
55# FS
20:41 @ CFS

3 rounds

8:40

20'27"

"Sean"
PU: x11
FS: 75lb x22
10 rounds, 40:23.

That really sucked hard. Feeling awful from lots of late nights recently, just pushed through and kept going. PU all unbroken, FS 2x11.

M/37. 5'7". 150lbs. Doing CF for 3 years.

RXd
Time 16:19

A beast of fun!!

M/30/180cm/73kg

22:37

5 sets

16:06

52/m/185

5+5 17+13

RIP

neutral grip jumping pu

41:17

m/42/5'8/240