“Paul”

(Hero WOD courtesy of CF Main site) 

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.


5 Rounds For Time

  • 50 Double-Unders

  • 35 Knees to elbows

  • 185 pound Overhead walk, 20 yards

*Scaling will be posted on the white board.

Post results to comments.



Gina April bday

Happy Birthday Gina!!


"Red" Byron's Overhead Squat April 2010 from ATOMIC CROSSFIT on Vimeo.

Happy Birthday Byron (aka, "Red Byron")!!


40 Responses to ““Paul””

  1. Jack Rabbit

    39:02 (45# OHWL, 2R du, 3R singles)
    Tough WOD! Knees to elbows are never much fun. Got some nice rips in my hands and they will be burning tomorrow when mud gets stuck in them! Some of us got extra credit today for doing lots of extra lunges!!! THanks Arthur!!!! 😉
    Happy Birthday Gina and Byron!!!!!!
    Arnold wish you were going this weekend.

  2. Beast (aka JA)

    Happy Birthday Gina…you are getting stronger and faster each day!
    Happy Birthday Byron!

  3. heatherd

    **Warrior Dash**
    If you have not received your email reservation confirmation for La Quinta, I received 3 that are not mine. I noticed one was incorrect. I suggest each of you call and make sure they have you down for the right nights.
    972-286-1010
    HD

  4. sean

    27:4? (135)
    I started to get the hang of the Du’s by the 3rd rd., I was stringing 20’s and 25’s together. Tried to show Juan my new technique and couldn’t do it anymore.

  5. Chad Blaylock

    Did baseline today. Time of 7:41 with band on pull ups.

  6. Macho Ranger

    24.42 (115#)
    Great work this morning pacemakers!
    Happy B-day Byron and Gina!!!

  7. Janet

    Happy birthday Gina & Byron – enjoy the day, have a great weekend!

  8. Contra

    Happy Birthday Gina and Byron and welcome to the Box Chad

  9. 007

    Happy Birthday Gina and Byron
    Heather were you a wedding planner at some point? If not, you missed your calling.

  10. Gatekeeper < -III-------III-

    Happy bday and God bless you Gina and Byron.
    Welcome to the tribe Chad!
    See ya’ll tomorrow!

  11. Jen M.

    26:04(150singles,30yrds45#OHW)
    Wow TAz you really got your workout today 10 burpees+6R of the WOD…awesome!!!!
    Happy birthday Gina and Byron!
    Warrior dash peeps – have fun and be safe out there!
    Nice to see you back Hernan! Good job Ingrid!
    Luv Ya Toe-Toe! Fun to workout with the new peeps!

  12. H the B

    35:40(4 rds, 115#)
    4 days of buffet food and long nights drinking can really slow you down. Good to be back in the box. Todd great job you killed it today.

  13. Taz

    35:?? (DU’s,45#) x 6
    First time to finish a WOD more than 30 mins….’wonder why? duh!!!
    Yes Jen, both of which is my fault. Burpees for being late and an extra round for being delirious. Those burpees got me, juggled my brain that I can’t focus. I’m with you Toe, did DU’s all throughout YEY!!!For all it’s worth, really felt good afterwards.
    Happy Birthday Gina and Byron!

  14. H The B

    Forgot to say. Happy Birthday Gina and Byron.

  15. Crazy Carl

    Happy Birthday Gina and Byron…. I’m going to have to attend one of Professor Stacy’s open gym sessions to be able to give this WOD a shot. Looks like a doozy.

  16. Stacy

    HBD Byron & Gina!
    Good luck to all the Warriors this weekend!!
    Carl, you aren’t lying

  17. mario.c

    mario c 26:55 (singles; 20 KTE per r.od; #45 overhead 30 yd walk).

  18. Silverback

    21:16 (155#)
    Under the “would’ve, could’ve should’ve” category, I should’ve listened to G and did Rx for the OH Walk. That was the easiest leg of the WOD by far. The Nooners were workin’ hard today! Nice to meet you Eric, you’re an animal.

  19. Schubert

    35:something
    150 singles
    KTE (ended up being more like, Knee lifts barely above the waist, holding onto the bar gets hard)
    Walking 95# bar
    Made four WODs this week.
    Thanks fot Grace for calling “No man left behind!” and gathering the crowd to support me on my last round of KTE.

  20. todd

    28:23 RX All DU’s unbroken. Yes! Good times had by all at 8:30.

  21. Gatekeeper < -III-------III-

    Happy bday and God bless you Gina and Byron.
    Welcome to the tribe Chad!
    See ya’ll tomorrow!

  22. Gina

    Thanks for the b-day wishes!! Looks like a great WOD & I’m sorry to miss it, but out of town this weekend. I need to be there to make up for all the fast-food this past week! Monday’s going to hurt.
    Happy B-Day Byron!
    Good luck at the Warrior Dash everyone! Wish I could join you, but Arnold said it best on Wed – I’m too old! I know I’d break/sprain something & it wouldn’t be pretty.

  23. brandon w

    34:27(25 DU, 135 OHW). Happy birthday Gina and Byron.

  24. bryan g.

    32:13 (singles / 125 )
    shoulda went with 135.

  25. chrissy c

    chrissy c 29:34
    singles; KTE – touching feet to ground; #70 overhead walk

  26. Freakin' PR

    24:14 (95# OHW) KTE were the worst part by far!!! I still can’t feel my forearms and I’m sure I’ll feel my abs tomorrow…
    Happy Birthday to Gina and Byron!!
    Good luck to the warrior dashers this weekend….I wish I was going

  27. Noel (SKIPPY)

    33:02
    -75 single jumps
    -35lb Walking Lunges
    -Pimpin’ blisters
    Truth be told….I only did this because I needed a push to practice my walking lunges. The jumping and KTE was just icing on the cake.
    TIP: wear medical gloves (latex/non-latex) when showering. That tip from Grace really did make my showering go along much smoother. Last time I did KTE, the shampoo was burning my hands. I was music major, I had to have “girly” hands, huh.
    Overall, good times! Now I’ll be forced to go into 24-hr Fitness while the box is closed over the weekend (making sad face).

  28. J. Dolenga

    36 something timewise
    25 DUs per set
    25 KTE in the first set, scaled to L or N leg lifts (whatever you call them) for the other 4 sets
    135# Overhead walks in each set.
    Gotta be in the top 5 of “sweatiest I’ve ever been”.

  29. G

    33:51 (115#) – Thanks Jim, I was up for the challenge!
    Doing Beastie-Boys-style kipping KTEs 5 reps prior to the WOD and several on the first round just about wiped my shoulders. So, just like the trend today…KTEs were so slooooow thereafter, few static KTEs at a time. Fifty consec DUs on 3rd round only – can’t explain how that happened.
    It was good battling the WOD with the Friday Fight Night at the box.

  30. G

    Great baseline WOD today Chad Blaylock and Jennifer Colligan! Good to see Chad checking in already. Keep it up Chad!
    Good to see Eli, Ruel and Nathan C. back in action.
    Welcome Eric, who is visiting from Colorado!
    Best of luck to your new job in DC, Steven K!

  31. Pat

    31 something #155 single jumps/No grip left by round 3. Tonight made me realize the importance of cleaning the weight.

  32. Nicole Disco D :)

    Happy Birthday Bryon and Gina!!!!!!
    22:49?
    150 singles
    35 abm situps
    3yds 45″ walk