Benchmark HERO WOD: “Holbrook”

 Warm-up
3 rounds for time
250 M Row
10 Jumping lunges
10 Situps

Density Training 

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

HeroJasonHolbrook_th U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

(photo courtesy of CF Mainsite)

 

Post fastest and slowest rounds to comments.

HOUSTON AREA WINTER WEATHER DAY FORECAST LINK!

Bryan Playboy

Happy Birthday Bryan, aka "Playboy" (alter ego "Green Lantern")!!  This is Bryan's 3rd birthday celebration with us!

Bravo and Crazy Carl Tough Muddder
Bravo and Crazy Carl from last weekend's Tough Mudder in Austin.


42 Responses to “Benchmark HERO WOD: “Holbrook””

  1. Babs

    Bryan, Happy Birthday!
    How many days left of this Sh….?

  2. Teach

    Happy Birthday Playboy!!
    You have an extra bit of FDB in you today πŸ™‚

  3. SpeedyJ

    Happy Birthday Playboy!
    Just saw I missed the record by 1 yesterday!! Congrats Beth & Aida..will look forward to next time.

  4. Khara

    I think my brain froze, can’t remember my times….I know it was cold and I had a great time with my 0930 group. Nice to meet you Frankie, welcome to cf.

  5. Mike B

    Great job 9:30 group.
    0:57 / 3:06 (85#, yellow band)
    I was surprised at my first round but it was all downhill from there.
    Thank you Capt. Holbrook for your service, God bless. We wouldn’t be able to do any of this without men and women like yourself.

  6. Barbella

    Happy Happy Birthday Bryan – Playboy!!!
    3 years, wow!
    1:17 / 1:33 (65#,green band)
    What a cUUUte Mudball Pic!!

  7. Ramrod

    Happy birthday playboy!!
    I’m also proud to announce that The Other Guys are going to join in on the fun this Saturday πŸ™‚

  8. ingrid

    HBD Playboy
    1:09/forgot(45#,3″band)
    Cold but fun,my thrusters felt hard and awkward..must be the cold πŸ™‚

  9. FPR

    Good to hear that Ramrod! Looking forward to it!
    1:03/1:06 (80#)
    Awesome job teammate!!!
    Great job 830!

  10. Kari

    1:22/2:12 (35# and RR)
    Happy Birthday Bryan!
    Thanks for the encouragement Daniel!

  11. chrissy c

    HBD Bryan – missing your BD WOD – so you should do it twice – once for me and once for you. Don’t forget to do my 50 GHDs too! Well, and while you’re at it, throw in a few sandbag getups (100# of course) and a couple hundred burpees. πŸ™‚

  12. Bryan G.

    thanks for the bday wishes all you FDBs.
    and babs: three more days of this s…

  13. Gina

    1:18 / 1:39 (65#, bands)
    Tammy, you’re an awesome partner – thanks for the push!!

  14. Easy Rider (aka Robert Hammond)

    1:02 / 1:31 RX
    Nice working out with the 5pmers… lots of strong athletes tonight.
    Happy Bday Green Lantern!

  15. The Force (Kendra)

    1:36/1:57 (65, black band). Nice and cold out there tonight….. In shorts. Worked on the black band again tonight. One step closer to getting a Kipping pullup. One more giant step to go.

  16. Speedy J

    :47/1:04 last four rounds were over the minute mark..nice race Billy, at least for the first few rounds πŸ™‚

  17. Babs

    1:00/1:18(35#,2″band)
    My hands and nose are still frozen!

  18. The Nomad

    In Austin at Crossfit Central….its 21 f’ing degrees and falling!
    WOD “CC Flyers” – signature WOD of their own creation. Its for speed.
    3 Rounds for Time. Time out max at 15 minutes
    400m Run
    21 Box Jumps (24″)
    12 OHS (95)
    13:11 (75)
    I told them you send your best Grace!

  19. Miss Kay

    Soooo…i contemplated staying in, glad I decided to tough it out! Great job to the folks from 6PM…i’m becoming a regular…trying to anyway!! Thanks to Gracie for the motivation!!
    1:00/2:56…
    What will tomorrow bring?

  20. Princess Slaya (Tammi J)

    Happy birthday, Superman! Miss you!!
    1:02/2:20 (45#, rings)
    Wind was just an asshole tonight. A big one

  21. B Jules

    Happy Bday Playboy
    BJULES 1:20/1:32 (65#, thin blue band)
    Sledge 1:10/1:26
    I agree Slaya! I was breathing shards of glass after the WOD. I need a monkey ski mask!

  22. T.I.

    :47/1:13 (RX)
    Round 8 screwed me. Going to try and make the 5:30 class tomorrow morning! Who’s with me??

  23. Jen C

    Happy b-day!
    1:09/1:38 (65#)
    Couldn’t feel a few fingers or toes by the end. Totally frozen.
    Great job 6pm crew!

  24. G

    Good job on your baseline WOD early this morning Jessica C!
    Welcome on your first WOD Frankie!
    Good to see Ingrid, Kelli, Chris B, Dani, Robert O, Joe P, Princess Slaya and Miss Kay back in action!
    Nomad, way to represent! That cold front from Austin earlier finally made its way here.
    What huge classes at 4pm and 5pm for a freezing weather, you guys are hardcore! My hats off to you all!
    Teach, thanks for the hot tea this evening!
    I must say, Babs! Haha! – nice early morning “Vamp” greeting!
    Bry, I’m a “Filthy Dirty Bastard” today – just for you on your birthday =D

  25. Teach

    My hats off to the 6:00 and 7:00 groups tonight! That wind was not friendly and the temperature dropped like a degree a minute πŸ™‚
    Way to tough it out everyone!
    Nice to meet you George!
    Sherronda – great to see you back in the box again πŸ™‚