DT - 13:20

M/27/5'8"/180lb
CrossFit AFK

Brenton - Hero Workout Demo - Brenton at CrossFit Santa Cruz - https://www.youtube.com/watch?v=Hhn4IF0VOgU5 rounds of:
100ft bear crawl
100ft broad jump (3 burpees every 5 jumps)
with a vest

19:50 - Rx (30lb vest)

GWU
Chan Warm-up - https://www.youtube.com/watch?v=sI8h1xNUxcE&t=353s

SWU
Practice planches and handstand descents for 15-minutes
https://www.youtube.com/watch?v=vDkAjwQkKKs
https://www.youtube.com/watch?v=AbuT-IS9R0g

BU
1 round as fast as you can
25ft bear crawl
Rest,
Then, 25ft broad jump

WOD (20-minutes)

CD
Wrist Stretches

BREHM

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

mod. 15 ascents @10ft rope (slippery sht)

18:05

BREHM

For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

18:05

RANDY ~ (10:00)
75 pound Power snatch, 75 reps for time.


In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.
He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

MARCO
3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

14:33

Hey Buddy:

Time: 12:33

Arnie- 18:25.45 with 15 lb kettlebell

CrossFit Santa Cruz programmed SQT: 5:55

Wod hero Nate
13 rounds (strict hspu)

11:30 - DT scaled to 135

Nate (scaled): 20 min AMRAP 
2 low ring muscle up transitions
4 pike pushups
8 American KBS (35#)
15 rounds 

M/54/217 lbs.
Murph
Run 1 mile
100
200
300
Run 1 mile 
Time: 1:08:50

completed 230913 after 230912's squats.

Viola - 20min. AMRAP
400m run
x11 power snatch w/ 95lbs
x17 pull-ups
x13 power clean w/ 95lbs

3 rounds + 400 m run.

wanted to get a full four in but just couldnt push the runs after the first round except at the tail end. the snatches, pull-ups, and cleans were all broken into at least two sets and created some breaks before jumping into the next movement. RIP Staff Sgt. Alex Viola and everyone we lost 9/11.

M/37/6’/178#

Followed Boz’s lead and did “Yeti”

20:35 with bar muscle-ups

Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen.

Jerry:

29:54

Jerry:
run 1 mile (6.5 mph)
row 2 km (avg 5:18/km)
run 1 mile (6.0 mph)

32:19

Bell
Scaled/subbed to:
3 RFT of
21 Deadlift, 155#
15 Pull-ups
9 Back squats, 155#
17:50
Rx is 185# and front squats

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, 
assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, 
Louisiana, died Jan. 5, 2012, at Camp Bastion in Afghanistan, of 
injuries suffered when his vehicle struck an improvised explosive 
device.
He is survived by his wife, Alaina; parents, Richard Bell and Brenda 
Hart; sister, Candice; stepfather, David Aldrich; stepmother, Kim; 
stepsister, Stephanie Battista; stepbrother, Matthew Aldrich; maternal 
grandparents, Ross and Gertrude Peters; paternal grandmother, Carmen; 
mother- and father-in-law, Mike and Brenda Hart; sister- and 
brother-in-law, Mariel and Patrick Wilcox; and several aunts, uncles and
 cousins.

First posted July 4, 2014

Modified "Pat" with limited equipment

6 rounds for time
25 crush grip DB bent over row (#50)
50' double DB front rack walking lunge (#50's)
25 push ups
50' double DB front rack walking lunge (#50's)

33:18

Did “The Fire Chief” but only 4 rounds as rx'd

Every 3 minutes: 

6 burpees
18 db snatch 50lb, alternating 
7ttb
9 goblet squats 50lb

round 1: 2:12
round 2: 2:09
round 3: 1:59
round 4: 1:44

no warmup, just really trying to ease back into WODs

My Second Training on Monday september 11 at night
Hero WOD Jack
This Workout was created in honor of Army Staff Sgt. Jack M. Martin III, assigned to the 3rd Battalion, 1st Special Forces Group, who died September 29th, 2009, in Jolo Island, Philippines.
20 Minutes AMRAP of:
10 Push Presses 117 lb
10 Kettlebell Swings 53 lb
10 Box Jumps 24 in
I completed 4 Rounds +10 Push Press of this Workout setting my Personal Record.
https://youtu.be/LfjBQOTbQ5w

RANDY
75 pound Power snatch, 75 reps for time.
In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.
He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.
First posted Feb. 13, 2008

12:42

M44
I chose “Manion” 36:59rx
7rds
400m run
29 back squats at 135#

never forget!

Josh RX

no joke....I finished in 9:11

Jerry-run 1mi/row 2k/run 1 mi...28:06 (8:06/tx 1:48/8:00/tx 0:59/9:14)

Last Jerry: 
11/18/21: Rx 26:11 (8:43/7:46/7:59) transition total 1:43
7/2/20: sub run for 3 mi echo bike. 26:26 (8:35/7:54/9:00) transition times of 0:57.

Hero WOD: Coffland
Hang from a bar for 06:00. 
Every time you break, run 800m and perform 30 push-ups. 
Rx: 30:04

First time working out in over a month. Felt good and excited to get back into it!

9/11 Tribute 
33:55
Thank you to all that sacrificed their life on that September day. May God bless the USA! 🇺🇸

Tumilson
8 Rounds
200m run (250m row)
11 DB burpee DL #60’s 

21:12

RYAN
Five rounds for time of:
7 Muscle-ups
21 Burpees
tiempos de ronda
R1 | 02:27 |  
R2 | 02:51 | +24 s 
R3 | 03:15 | +24 s 
R4 | 03:31 | +16 s 
R5 | 03:35 | +4 s 
Ø 03:07 
Tiempo restante: 00:01 

HORTON
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Performed with my son in on/off rain. We had to stop after 6 rounds. I was performing BMUs as is, he was using a stack of pads to allow for some jumping BMUs. We shared a 155lb bar and took turns carrying each other around the yard. He was a champ holding at the higher weight and keeping up with the jumping MUs, however I was taking most of the reps, especially the carries, combined with the wet conditions, we had to call it. ✌️🇺🇸

30:32

JT
16:20

Running, interval session:
--
Warm-up for 11 minutes
2x 1973-m, :99 rest
Cool down to make up 8 km for the entire session.  

> 09:03 / 08:41 
--
Peace.

Tumilson: in honor of SO1 Tumilson, killed in Afghanistan 110806.

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60# DBs
Rx 22:04

Hooyah brother! RIP

DB Burpee DLs were done with holding the DBs through each rep. Heat and humidity were for real. Honored to suffer.

Strict Murph no vest 20 rounds of 5/10/15
39:10

9/11 memorial WOD
2001m run
11 box jumps 30”
11 thrusters 125lb
11 ctb pull up
11 power cleans 175lb
11 hspu
11 kb swings 2pood
11 ttb
11 DL 175lb
11 push jerk 110
2001m row
47:13

JOSH:

21 OHS @95#
42 pull-ups 
15 OHS
30 pull-ups 
9 OHS
18 pull-ups 

Time: 5:32

FT
2001m run or row
11 Strict Press (85/115)
11 OHS
11 SDLHP
11 Push Press
11 Front Squat
11 Squat Cleans
11 Push Jerks
11 Backsquats
11 Deadlifts
2001m row or run - pick other one than 1st

time: 35:23 scaled OHS and Strict Press to 75#

M 53/195/6’
I did the hero wod Jack.  
Amrap in 20 minutes of
10 push press at #115
10 kettlebell swings a 1.5 pood
10 box jumps at 24”
9+2.  
Never forget 9/11.
Never take for granted our freedom.  
Always stand for our flag because many a brave soldier died for those Stars and Stripes!
Thank you service men and women for your selfless service and bravery!

JT:
20:06 Rx

“Bulger”

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Rx’d:  25:20

RIP Cpl Bulger

RICKY

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups (assisted)
75 pound dumbbell Deadlift, 5 reps (45lb kb)
135 pound Push-press, 8 reps (25lb kb)

12 rounds completed 

Opted for Murph

43:58; down 12 minutes since last done back on 04/07/23! No vest.

This WOD is dedicated to the memory of my father, Joe Maggitti, who died in 1 WTC on 9/11/01. Love you and miss you always, Dad. 

Hero WOD = Coffland

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m Row (Subbed Row for 800-m run due to constraints)

30 push-ups

Time = 26:18

YETI
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
18:26

'Jack' 
8+25
10 push press with 2x15kg dumbbells
10 kettlebell swings with 24kg kettlebell
10 box jumps at 24in

"McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

*If you've got a twenty pound vest or body armor, wear it.


Rx   27:21   

*with 20lb. Vest

Did my best on the 'Dork' only made it through 4 sets from the six. I wish you all a great day

Smykowski
6k run
60 burpee pull-ups 
41:58
no vest

Thank you members of the military and all first responders. 
JT
For time: 8:50
15-12-9 dumbbell shoulder press 20 lb DBs 
15-12-9 jumping dips
15-12-9 elevated push-ups

*Complete 21 sit-ups after each set

Seemed appropriate on this day to honor one of my fellow FF’s so did Ryan. 
5 rounds
7 MU
21 burpees
18:28
Super sore low back after filthy 50 the other day and installing a fifth wheel hitch yesterday so subbed 21 squats and 21 pushups for the burpees. 
Some gave all. Semper Fi friends. 

SMALL - 45:37
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

A good mental grind for today.  

Jenny
AMRAP, 20 mins
20 Overhead Squats, 45lbs
20 Back Squats, 45lbs
500m row (sub for 400m run, because it's like 5-million% humidity outside)

4 rounds + 20 OHS = 180 reps + 2000m
Hoped for 5 rounds today, but rowing ate up like 2:20-2:30 including switch in/out of straps.
Last time, scaled Jorge (30-24-18-12-6 GHDs and 15-12-9-6-3 squat cleans, 105lbs), 14:58.

Larry
21-18-15-12-9-6-3
front squat  75#
bar facing burpee

after each round, 200m sandbag carry  50#

Rx  31:28

DT. 15:05
First 2 rounds with 115#, then realized I needed to lighten it to 95# for the other 3 rounds.
Each round was 12 DL, 9 Hang power cleans and 6 push press.

“Zembiec”
5 RFT
11 back squats 185lbs
7 strict burpee pull-ups 
400m run 
21:49 RX. 
Thank you to all of the brave courageous men and women that serve our country. 

9/11 tribute
For Time
2001 meter Run (wore 5#in vest) 
11 Box Jumps (24 in)
11 Thrusters (85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (115 lb)
11 Hand stand push-ups 
11 Kettlebell Swings (53lbs)
11 Toes-to-Bars
11 Deadlifts (115 lbs) 
11 Push Jerks (75 lbs)
2001m Row 

RX
35:53

T
M/56
31:28, 75lbs, 1.5 pood. 

“Loredo”

In honor of U.S. Army Staff Sergeant Edwardo Loredo.

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

22:48rx

M/32/175

Lumberjack 20

23:31

Deadlift, 220lbs
KB swings, 24kg
Front squat, 95lbs
Burpees
Pullups
Box jump, 24"
DB squat cleans, 30lbs

Not feeling well, so did Bulger with a 15min time cap. 

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Got 6 rounds + 150m run. Rx

M/48/6'2"/180#

9/11 Never Forget

53# DxKB Double DT
10 RFT 
12 - 53# DxKB DL
9 - 53# DxKB HC
6 - 53 DxKB PJ
17:15

RIP

ROY - 21:23 scaled
95# dl (ub)
20” box jump
25 rr

RIP soldier

BULGER
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
—— 34:28 rx

Hansen

5 rds 30 KBs 1.5, 30 Burpees, 30 GHDs

 25:07

Followed by 4 mile run 37:06

smykowski
no vest 
6kms run 
60 burpees pullup
49:02

JT (Scaled)
21-15-9 reps for time of:
Handstand push-ups (pike push-ups)
Ring dips (banded)
Push-ups (knee push-ups) 
9:18

DORK
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

16 Kg 1-pood kettlebell

20:43

RIP

9/11 tribute
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 pike Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (60 lbs sandbag)
11 Push Jerks 60lbs sandbag 
2001m bike (bike)
-38:09

Ned--RIP
7 rnds
11 BW Back squats-scaled to 155#
1000m row
49:00
m/53/175
compare to
Oct 30, 2014
with same scale
50:51

Jack
6+17
20 min amrap
10 Push press #115
10 KB swing 1.5 pood (only had 50#)
10 box jumps 24"

MURPH
1 MIGLIO DI CORSA
100 TRAZIONI
200 PIEGAMENTI
300 SQUAT
1 MIGLIO DI CORSA
first time do it
total time Rx 46:20”

Champions Club Scaling Notes

RANT
Nothing to rant about, but Steven has some good suggestions below.

A NOTE FOR DECISIONS ON HERO WORKOUTS THOUGH, SO MAYBE A RANT
The "honor one with an all-out effort" part of the description got me thinking a bit. How many times when we see Michael come up do we actually go all-out on the first 800? How many times when we see Badger do we do the first round of cleans and pull-ups unbroken? The decision, to me, isn't which workout we do, but deciding if we're going to do them general theme of sacrificing and honoring, or if we're trying to game a workout to set a pr. I also don't think there's a wrong answer - I gamed JT a bit today - but just know there is plenty of benefit for your fitness to die out early and live with whatever happens after.

NEW TO CROSSFIT SCALE
Randy, but drop the weight down and turn off the timer

MY STUFF
I did JT, strict on everything. 17:14, which is a 4-minute pr. After the round of 21 I was feeling good and encouraging myself for sub-10. Then the first handstand push-up of 15 happened... or, didn't happen, I should say.

GENERAL FEAR LEVEL: ?, but usually a 7 or 8.

Globo wod: most do "Murph" today so that's the one we're looking at. If you have access to a park pullup bar  or a bar in a Globo gym do this as Rxed.  Can't kip on the bar, because you're using a door chin up bar? Partition into sets of 3/6/9, 33 rounds, with one round being 4/8/12.  If you are using a conventional treadmill for the mile runs use a slight incline.   Sub 120 calories assault or echo bike,  or 2000m row for runs if subbing.   Another option is "Chad" as a pretest for Veterans Day. (1000 stepups, on a 20"box with a 45/35lb ruck).   If you're somewhere without a pullup bar available today do "Loredo" (6 rounds of 24 lunges,  24 pushups,  24 squats,  run 400m). 

Now if you're someone who is picking "DT" today because you love the barbell do either heavy (205/145lbs) or double DT today.  Scale to regular DT if you're max clean and jerk is sub 225/155. Dumbbell DT sub is 40/60lb dumbbells.