081008 WEDNESDAY “Ryan” and “Bradley”


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.

Full article here.


Five rounds for time of:

7 Muscle-ups

21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.


“Moody, an eight-year veteran, was headed north on Marina Bay Parkway at 8:05 a.m. Saturday, answering an officer’s call for more help during an assault call, when he lost control of his Ford Crown Victoria police cruiser and slammed sideways into a light pole near Regatta Boulevard”

Full article here

In honor of our local hero, those people who cannot do muscle ups, we will dub this scaled version:


Five rounds for time of:

21 pull ups

21 dips

21 Burpees

Post time to comments.


From Keith Wittenstein “The 100-Day Pull Up Challenge”

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  • Stavros @ Diablo CrossFit

    I will be honored to suffer through “Ryan” tomorrow. RIP brother, you were taken too soon.

    Local 1401

  • Stavros @ Diablo CrossFit

    Just to add to the story…here’s Ryans memorial site.


  • Mark L.

    Thanks for the added color, Stav.

    I know which one I want to do. 35 muscle-ups might be a little “much”. Is cherry picking allowed in Crossfit?

  • Mark L.

    I wrote those Hero WODs up on the board this morning at 6am for those that want to do them.
    We had Doug, Josh, Jimmy G. & Greg? (who did Newbie), George & Judy, Noel, Chanda and Carry for our Team 6, this morning. Jimmy put together some crazy AMRAP 25 min WOD with BWT back squats, aussie pullups, kb swings and walking lunges (all broken up with 200m sprints in between). Brutal. People managed between 2 and 4 rounds (forgot to take the cell pic, so I hope people logged it).

    LAST NIGHT 5:30 – 8:30 results:
    JACKIE (by group)
    0pen Gym: Rhodes 7:05
    My Class 1730 (thanks for the help Nate and Rhodes)
    1: Chris 6:35* Mike 13:56 Mitchel 14:28
    2: Mac 13:14 Hylie 12:13 Tanya 17:18
    3: Ryan 10:40 Cobi 15:55 Eric 12:28
    4: Sara 18:43 Meg 11:42
    5: Jaz 14:02 Jenny V 17:14

    Jorgie’s Classes
    18:30 & 19:30
    1: Headyman? 10:16 Travis 13:28 Ramon 11:58
    2: Jenny C 12:15 Eddy 11:04 Kristine 12:04
    3: Dustin 9:50
    4: Anne 12:45
    5: Nicole P. 17:02

  • Craig

    Mark: thats our “Handyman”… aka, Nick (jj’s bro).

  • Stavros @ Diablo CrossFit

    RIP Brother Ryan.

    Just did this WOD at the Shed in your honor. This was a painful one, but an HONOR to do. I thought of how excited you were to step off the engine, pull a line, and head towards the fire, your first fire. A cowardly act on the part of a horrible person took your life too soon. I said a prayer for you and your family as soon as I finished. I am truly sorry we lost you.

    Stavros 18:45 as RX’d
    JJ 19:43 as RX’d

  • Mark L.

    Craig, how do you know Nick isn’t also a Headyman?
    I’ll get it right, next time. He has come a long way in a short time!
    I went to the shed at lunch to do 20 pullups. I’m working on that 2008 max pullups goal, and Jeremy told me I need to “grease the groove” by doing 100+ pullups a day (split up so that I don’t go to failure). I did 25 before and 10 after the 6am WOD, and I plan to do a few more sets of 20-30 after I get off work.
    Neuromuscular education.

  • Rodil San Mateo

    My condolences to the families of these brave first responders who made the ultimate sacrifice.

    I’ll be doing Bradley tomorrow.

  • Rodil San Mateo

    JJ – you might want to check out tomorrow’s CF HQ WOD (another Hero) and its photo.