Tuesday, 22 June, 2010

Posted by Mandee on June 21, 2010   |   23 Comments


Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

23 responses to “Tuesday, 22 June, 2010”

  1. Zak says:

    Deadlift 5 RM (add 10 lbs to last workout) 425# (PR)

    We Need One Score
    Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
    3 Power Cleans 155 lbs
    6 Push Ups
    9 Knees-To-Elbows

    11 full rounds 15 power cleans, 12 push ups and 6 KTE’s.

  2. Zak says:

    My school date that I wanted was approved. As it stands right now, I will be attending Senior Leaders Course back at Redstone from 10 Oct to 7 Dec.

  3. Aaron says:

    3 + 400m as Rx’d @ 30: cutoff.

    Acutal finish was 31:40, started 4th round run at 29:20 and shortened it to 400m

  4. Tye says:

    4 rounds of 800 m run, 3 rope climbs, and 25 pushups. Finished in 31:58

  5. aj says:

    2+ run and 3 rope climbs as Rx @ 30: cut off.

    I am offically awful at rope climb.

  6. joe c says:

    3 rounds 800m run 3 rope climbs 50 push ups. started 4th round 400m run.

  7. Justin says:

    2+24 pushups at 30min cutoff. I hate rope climbs a little more each time they show up in a wod.

  8. Kerri says:

    Looks like a kick butt Hero WOD-Kudos to you all who’re going after it as rx’ed!!!

    Saw this link today from Practice CrossFit, and thought it was pretty cool!!


    Also, scroll down through the FAQ’s, and take a look at:
    How do I know if Practice CrossFit’s right for me?
    I think these are GREAT ‘House Rules’ and perfect as a measuring stick for those who aren’t sure if CF is for them or not….


  9. klowe says:

    Donut Run signup is here already! Last year I officially placed 5th but technically I placed 1st! (damn right I did!)…..I’m motivated, I’ve been eating a shitload of donuts, and returning this year for my gold!

    Donut run is a lot of fun and raises money for a good cause….and you get to eat warm donuts……and then watch other people vomit.

    There will be a sign-up sheet in the gym for lessons on speed donut eating strategies and training. These classes will be led by me.

    Sign up: http://www.ucp.org/ucp_localdoc.cfm/27/13349/6788/6788-6788/9805

    • Emily D. says:

      I am in.

      As a former fat kid I am already trained in the art of stuffing my face…however donuts were never my specialty….so sign me up for donut eating strategy lessons.

      and I will probably be one of the people vomiting….and I am perfectly ok with that 🙂

    • klowe says:

      I puked last year…..it is almost unavoidable

    • Patrick says:

      Didn’t puke, but this was horrible. I still can’t stand the smell of a Krispy Kreme donut. Got to learn Kevin’s technique of getting the damn things down quickly. My stomach revolted at #10, threw the last 2 away on the run back. So, I failed this challenge every way possible. Didn’t eat the doughnuts and finished the runs about a minute past the 1hr cut off.

  10. Larry Lowe says:

    Courtyard Marriot Day 2

    3 mile run
    4 rounds
    25 pushups
    25 butterfly situps

    Nice job to those that went after it on RT. That looked sick.

  11. Tasha W says:

    Scaled 400m runs/30 ring rows/25 first round, then 20 each add’l round pushups. 4 + 400m at 30 min cutoff.

  12. Robert S. says:

    Deadlift 5 RM (add 10# to last workout) 295#

    “We Need One Score”

    Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
    3 Power Cleans 155#
    6 Push Ups
    9 Knees-To-Elbows

    11 full rounds + 3 cleans

    Switched to split cleans after the first interval. I don’t know why I feel so much better with the split cleans, but it seems to work well for me.

  13. Jake Naumcheff says:

    As Rx’d

    Had a much better time than this up until the last round which took me over 12 minutes. My quads started to cramp up on the run and by the time I got to the rope climb I couldn’t bend my legs. Haven’t been that disappointed in a while

  14. Garrett D says:

    If Patrick or anyone else that might be qualified to answer a “should I get this x-rayed?” question could get in touch with me, please do so. I jacked my heel this morning and still can’t put weight on it. 256-529-8102

    • Patrick says:

      Sorry, just got home from the “er”. What happened? Are you bearing weight yet?

  15. Kerri says:

    Way to represent on the main site with an awesome time for the Hero WOD Russell!!

    Scaled to 1 rope climb per round, the rest as rx’ed.
    3 rds even at 30 min cut-off

    Gus: Here’s a list of your choice of 109 Travel WODs!!


  16. Russ says:

    2 rds +2 rope climbs
    Scaled to: 3 rope ascents/rd and 25 pushups/rd.
    (w/30 min. cut off)

    Too slow on 800m Runs – paced myself/rested too much.

    Ropes climbs were good to go (big improvement from the last rope climb WOD) – probably could have done as RX’d.

  17. Patrick says:

    Scaled to Prowler Pushes of some unknown distance, 3 rope climbs and 25 push ups. 2 measly rounds. Just 2. Yep… 6 rope climbs and 50 push ups. Spend most of the WOD sitting in front of a fan with a wet towel on my head. Bonked big time and it completely took me by surprise.

    Where’s the YBF bottle?

  18. Barry S says:

    New one for me today…Dimes & Quarters?
    Don’t quote me on the order in the middle (going from memory) & didn’t quite finish…self-imposed 30 min cutoff (actual stop at 30:11) after the last 200m run, so didn’t do the last 3 exercises:

    400m run
    10 deadlift, 225#
    25 wallball, 20#
    200m run
    10 power cleans, 135#
    25 kettle bell swings, 1.5 pd
    200m run
    10 push jerk, 135#
    25 box jumps, 20″
    200m run
    10 front squats, 155#
    25 pullups
    200m run
    10 back squats, 155#
    20 burpees
    400m run