Liam

9
Aug

Liam

800m Run with 45# plate
Then,
100 T2B
50 Front Squats (155/105#)
10 Rope Climbs
Finish with,
800m run with 45# plate

*partition reps as needed
**45 min cap

You’ll want to scale appropriately to finish this monster!

Sgt. Nevins, who served in the 5th battalion, 19th Special Forces Group with the Colorado National Guard, was one of three U.S soldiers killed in eastern Afghanistan when a gunman wearing the uniform of the Afghan National Security Forces opened fire on troops during a training exercise.

The attacker was quickly shot dead by other soldiers in the area.

At the time of the attack, Nevins was recovering from a wound he recently suffered in combat, something for which he received a Purple Heart. He was exactly one month from discharging from the military.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancΓ©e, Julie Huynh; and sisters, Maeve and Raven.

 

50 Responses

  1. Shawn J

    WUx1
    Group WU

    800m run with 45# plate
    Then,
    100 T2B
    50 Front Squats (115#)
    10 Rope Climbs scaled
    Finish with,
    800m run with 45# plate

    7rounds in 32:59

  2. Jackie

    WU + Mon x 1
    Group WU and 3 Min AMRAP

    Liam
    800 m run with 45# plate
    100 knee ups
    50 front squats @45
    10 rope progressions from floor
    800 m run with 45# plate

    37:41

    Partitioned as 10 rounds. Used 45# plate on the runs to up the difficulty as I don’t do T2B nor rope climbs.
    My arms and shoulders are toast! πŸ™‚

    Good job all, a tough one. Thanks Matt.

  3. Remi B

    WUx1
    Group WU

    800m run with 25# plate
    Then,
    100 T2B
    50 Front Squats (155#)
    10 Rope Climbs
    Finish with,
    800m run with 25# plate

    7rounds in 35:20 – 38min cap

    Took two minutes after round one to put long socks on for the rope climbs, it burnz! Next time take the 45# plate for the run. Breaking in sets of 10 T2B, 5 FS and 1 rope climb was perfect. Each run was about 6mins, each round about 3 1/4 mins.

    Rough workout, happy with the 7 rope climbs!

    Good job 6 am-ers!

  4. Heather S

    800 m run weighted with 25# plate

    80 TTB in sets of 5
    50 front squats (30 of 65#/20 reps of 75#)
    6 full rope climbs/4 half rope climbs

    400 m run weighted with 25# plate; couldn’t finish it cause time was up at 38 mins and had to go to work!

  5. Vanessa MacDonald

    Wod scaled to:
    800m run 25#
    10 rounds
    10 knee raises
    5 front squats 75#
    1 rope climb progression
    800m 25# run

    33:37

    Gross.
    Thanks Matt πŸ™‚

  6. 200m run
    Group WU + Mobility

    Front squats x 5
    85-95#

    WOD Liam:
    800m Run with 25# plate
    Then,
    100 T2B
    50 Front Squats (@95#)
    10 Rope Climbs
    Finish with,
    800m run with 25# plate

    Time: clocked stopped at 38:00 minutes so not sure
    Broke up into 10 rounds

    Great work everyone! Thanks Matt for the hand job πŸ˜‰

  7. Mark D

    MOB + Group WU & MOB

    Liam – 45 min cap – partition reps as needed

    800m Run with 45# plate
    Then,
    100 T2B – Knee-Ups 10×2 – 10×2 – 10×2 – 10×2 – 10 – 10
    50 Front Squats (155/105#) – 135# – 10×5
    10 Rope Climbs – 2 scaled progressions – wrist burner
    Finish with,
    800m run with 45# plate – 200m with 45#

    TIME: 38 min

  8. WOD Rx:
    43:01

    Partitioned 10 rounds of 10, 5, 1

    That was a monster. Rope climbs actually improved by rounds 6-10
    T2B were 3-3-2-2 for a while and gradually decreased.
    Squats were a saving grace.
    Plate runs were awkward and slow

    So good to wod with Mama Vanessa!! ❀
    Thanks Matt

  9. Liam (scaled)
    400m run 25# plate
    Then:
    100 hanging knee raises
    50 front squats 95#
    10 rope ground-to-standing
    Then
    400m run 25# plate

    Time – 27:24

    I halved the runs because I was worried about time to finish the rest, but I ended up with enough time to spare. Full 800 next time.

  10. Hannah

    800m Run with 15# plate
    Then 10 rounds of:
    10 hanging knee raises
    5 Front Squats (75#)
    1 rope pull up and down
    Then
    800m run with 15# plate

    29:26

  11. stephdh120

    Liam
    400m Run w/25# plate
    then;
    100 knees raises
    50 Front Sq(55#)
    10 Rope climb progression from floor to stand
    then;
    400m Run w/25# plate
    Time: 25.20

  12. Del

    800m Run with 45# plate
    Then,
    100 T2B – 3s and 2s for a bit and singles for the last 3 rounds
    50 Front Squats (155#)
    10 Rope Climbs
    Finish with,
    800m run with 45# plate
    38:07
    Broke up into 10 rounds of 10-5-1 rounds 8 to 10 were really tough as was that last last rope climb! Was happy to get through this one πŸ™‚

    Thanks Matt!

  13. Well, I sprained a toe and can’t hold onto anything from all the ouchies on my hands between yesterday and today. I managed the 2 45# 800m plate runs…lets call them strolls, there was zero running, and 5 Rx rounds (10t2b, 5 squats 105#, 1 rope climb) in the middle in about 36 mins. My hands wouldn’t take anymore t2b or climbs and my toe was complaining. Just a shit show really. Better luck next time.

  14. WU + Mon x 1 200m run
    Group WU and 3 Min AMRAP

    Liam 10-5-1
    800 m run with 45# plate
    100 knee ups
    50 front squats #55
    10 rope progressions from floor
    800 m run with 45# plate
    Thanks Jackie for the #45 recommendation…ouff!
    27:54

  15. Leanne Daigle

    Liam

    800 m run with 25#
    Then, 10-5-1
    Knee ups
    Front squat 55#
    Rope progressions from floor
    800 m run with 25#
    28:55

    That was brutal😍 Glad I did it! Good work, nooners!!

  16. Alaina

    WUx1
    Group WU
    800m run with 45# plate
    Then
    100 knee raises
    50 squats 75#
    10 rope pull ups/climbs
    800m run 45#
    Did 75 knee raises before I realized I could break them up…then broke up squats and climbs, got 3/4 of the way to the top 3 times…progress
    Time 33:02
    Fun Woding alongside Jo today! Great job 8:30 crew and thanks Matt!!

  17. Christie

    From home …
    Liam
    800m with 25#
    10 rounds of
    10 knee raises
    5 front squats at 65#
    Rope Climb Progressions from floor
    800m with 25#

    Time was 25:14

    Should have done more progressions but happy overall.

    Almost ready to come back to classes, I have 10 to get me to 300 total :).

  18. Blake

    “Liam”
    800m run with 45# plate
    Then
    — 100 T2B
    — 50 Front Squats (145#)
    — 10 Rope Climbs scaled
    Then
    800m run with 45# plate

    Time: 39:49
    Should have done 155#. I did not realise the squats were the easy part. T2B were crap and became singles fairly quick.
    Thanks for the company on the last “run” Pete! Makes a difference when you are not doing that by yourself!

  19. Kevin

    LOL at Kelly’s comment.

    WOD Rx’d
    27:55

    First run – 4:11
    Last run – 5:22

    Did 2 rounds of 20+10+2, then 6 rounds of 10+5+1

    Hands tore around rep 50, so T2B were a whole lot of singles after that.

    Good race Matt! Next time, can I get a hand job?

  20. Remi F

    800m Run with 45# plate
    Then,
    100 T2B [did 50 T2B/ 50 Knee Raises]
    50 Front Squats (155/105#) @ 85#
    10 Rope Climbs [did 1 climb, then progressions from floor]
    Finish with,
    800m run with 45# plate

    Broken into 10 rounds (10-5-1).
    Time 38:23

    I spent too much time on that last “run”. That was tough!

  21. francis landry

    WUx1
    Group WU

    WOD Scaled
    800m run with 45# plate
    Then,
    50 T2B
    10 Front Squats @ 155#
    15 front squats @135#
    2 Rope Climbs
    3 Rope progressions from floor
    Finished with,
    800m run with 45# plate

    time of 28:57
    decided to do half reps after 4 rounds
    I was going nowhere fast and grip was shot after 2 rope climbs
    not an ideal workout after 2 weeks vacation but good to be back

  22. Mel G

    Reps 10-5-1

    800m run with 25# plate
    Knee raises
    Front squats @ 105
    Rope pull
    800m run (with plate)

    30:36

    I love front squats…

  23. Heidi

    800 M run with 25# plate

    Completed 7 rounds of:
    10 T2B
    5 Front Squats: 1st 3 rounds at 95#/last 4 rounds at 85#
    1 Rope Climb

    800 M run with 25# Plate

    Didn’t note time when I left for the final run, but the 38:00 time clock had run out.

    That was one of the most brutal WOD’s ever!

  24. Amy Hogan

    Group WU + Mobility

    WOD Liam:
    800m Run with 25# plate
    Then,
    100 T2B(last 8 rnd situps)
    50 Front Squats (@95#)
    10 Rope progressions (1st Rnd. Rope climb)
    Finish with,
    800m run with 25# plate

    Time: 41:50

  25. Roxanne

    400 m run with 25# plate

    10 Rounds of
    10 sit-ups
    5 front squats 40#
    1 rope progression from floor

    400 m run with 25# plate (although it felt like Matt switched it for heavier one when I wasn’t looking)

    28:46 min

  26. Melanie M

    800m Run with 25# plate
    Then,
    100 T2B(knee raises)
    50 Front Squats (70#)
    10 Rope Climbs(scaled to pull to standing from floor)
    Finish with,
    800m run with 25# plate

    *partition reps as needed
    **45 min cap
    10 rounds (10-5-1) – 37:17
    I tried to do some kipping to get my feet up as far as I could and ended up with several blisters.. sigh
    Note to self: use 45# plate next time! Your grip is not great but you’re strong enough to carry the weight!

  27. Stacey

    400m Run with 10# plate
    Then,
    50 knee raises
    25 Front Squats (@ 45#)
    10 Rope Climbs – progressions sit to stand and back
    Finish with,
    400m run with 10# plate
    Time: 17:23
    Contemplated doing 1/2 runs and full reps, but glad I did half of everything. Hips/pelvis are not enjoying running right now.

  28. Elba

    Liam (scaled)
    400m run 25# plate
    Then:
    100 hanging knee raises
    50 front squats 95#
    10 rope ground-to-standing
    Then
    400m run 25# plate

    Time – 26:51

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