8/18/2009

Hero WOD "Ryan" (08.19.2009)

Warm-up Drills (08.19.2009)
Complete the following at your own pace
400m Run
15 x Squat Snatch (45lbs)
400m Run
15 x True Push-ups (use paralettes)


Hero WOD "Ryan" (08.19.2009)
Complete five rounds for time of
7 x Muscle-ups
21 x Burpees
Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Post times to comments.

Skill Development (08.19.2009)
Complete 15-12-9-6-3 reps for each of the following:
GHD Sit-ups
Back Extensions

CrossFit Endurance WOD (08.19.2009)
4-6 Repeats for your choice of the following
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

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28 comments:

Anonymous said...

Lets Bring the fight to this WOD. Its the least we can do to pay our respects. I know i am.

sdaghir@gmail.com said...

I wish I could tell people how much respect I have for my friend named ''anonymous''... But they wouldn't understand why one of our CrossFitters didn't sign a name with the posted comment.

Anonymous said...

Anonymous is Legion.

sdaghir@gmail.com said...

Well said.

Anonymous said...

that was posted by Billy the TUFF. I hope "legion" isnt taking credit for someone elses post....

butch said...

my whole body hurts. thanks sammy. I owe you one from the taser.

The Don said...

oh butch your a riot

Big Ben said...

sam! wheres the video I want to see the video from yesterdays tire mayhem, thats the least you can do after assualting me

Anonymous said...

Hero WOD "Ryan" (08.19.2009)
Complete five rounds for time of
7 x Muscle-ups (mod 28 pull-ups and 28 dips)
21 x Burpees
Each burpee terminates with a jump one foot above max standing reach.
34:25 Heidi

HAPPY BIRTHDAY OD!!!!! :) The 140 pull-ups I did were for you as well as Ryan.

Anonymous said...

Ryan WOD...loved the brutality
21:30

Dang!

Jennifer said...

This is an awesome workout. Happy Birthday OD!!!

jess said...

5 rft:
7 muscle ups (modified with 30 lawn chair dips & 30 v-pull-ups, through use of the swing set)
21 burpees
32:45

definitely having to be more and more creative when i can't make it down there...hopefully i'll see you guys tomorrow!

Happy Birthday OD!!

Paul Kelly said...

"HERO Ryan" WOD

5 rounds for time of:
7 muscle ups
21 Burpees

Time:18:40 (with some help from Samy on some of the muscle ups....)
Also Samy, could you send me that nutrition info we talked about? Thanks man - PKTheMountaineer@gmail.com

-PK

sdaghir@gmail.com said...

Ben, I'm working on it. I need to get a video editing program that is savvy enough to handle audio extraction and overlay. There is so much insane verbage going on loud as day that I can't post it without some doctoring... weird part is that I had nothing to do with the parts of the video that need editing, I must be hanging out with too many normies lately. I'm having nightmares about someday being considered palatable company.

Anonymous said...

7 ring dips and 7 ring pull ups
21 burpees
x 5 rounds
16:21

The Pup

Big Ben said...

Sam talk to me today about the video editing stuff, I may know a thing or 2 or have a thing or 2 for you.

sdaghir@gmail.com said...

Sounds good, this afternoon I will speak to you about the 2-4 potential helpful things you might have. Good looking out, son.

JoeG said...

for some video editing, "get a mac" is an answer.

also, i have some various conversion software to take a given given and do things to it, including conversion suitable for iphones and other devices, streaming, and such.

Joe

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Anonymous said...

Wod RYAN

5 Rounds
7 ring pullups
7 ring dips
21 burpees

20:09

Billy the Tuff

Anonymous said...

WOD "Ryan"
5 RFT
7 ring pullups
7 ring dips
21 burpees

19:41
Mark

211 said...

Ryan:

Mike Rxd: 16:55
Jill Modified ?

Anonymous said...

Lynn
5 rounds
7 ring pull ups/7 parallet dips
21 burpees
19:28

Anonymous said...

5 rounds
7 ring pull ups/7 paralett dips
21 burpees
18:01

ChaCha

Anonymous said...

Stunt Mike

3 rounds (body shut down after the 3rd round)
28 pullups
28 dips
21 burbees
25:42

Anonymous said...

5 rounds
7 ring pull ups / 7 paralett dips
21 burpees

19:36

Have I mentioned how much I hate Burpees?

Dos Deb

Anonymous said...

5 times
7x ring pull-ups/parallet dips
21x Burpees
20:21

I am realizing that Burpees are the perfect form of torture!

sandbagger

JoeG said...

not much to say on this one. 4 x (7 ring pullups, 7 para-dips, 21 burpess: 16:00

thanx to chris on the coaching for the snatch - it's feeling lots better.

#

Big Ben said...

20:24