The Benchmark Girls

 100 Pull-ups
For Time
 100 Push-ups
Angie Complete all reps of
 100 Sit-ups
each exercise before
 100 Squats
moving to the next.

 20 Pull-ups
 30 Push-ups
 40 Sit-ups
Barbara 5 rounds, time each
 50 Squats
round
Rest precisely three minutes
between each round.
 5 Pull-ups
10 Push-ups
Chelsea
 Each min on the min
 15 Squats for 30 min

 5 Pull-ups
10 Push-ups
Cindy
 As many rounds as
 15 Squats possible in 20 min

 Deadlift 225 lbs

21-15-9 reps, for
Diane  Handstand push-ups
time

 Clean 135 lbs

Elizabeth 21-15-9 reps, for
 Ring Dips
time

 Thruster 95 lbs
21-15-9 reps, for
Fran  Pull-ups
time

 Clean and Jerk 135

Grace lbs 30 reps for time

 400 meter run

 1.5 pood Kettlebell
Helen 
swing x 21
Pull-ups 12 reps
3 rounds for time

Snatch 135 pounds

Isabel

30 reps for time

 1000 meter row

 Thruster 45 lbs (50
Jackie 
reps)
Pull-ups (30 reps)
For time

Wall-ball 150 shots

Karen

For time
  Deadlift 1 1/2 BW
Linda 10/9/8/7/6/5/4/3/2/1
 Bench BW
rep
 Clean 3/4 BW
(aka "3 bars of death") rounds for time

 5 Handstand push-
ups
As many rounds as
Mary 

10 1-legged squats
15 Pull-ups
possible in 20 min

 400 meter run

Overhead squat 95
Nancy

5 rounds for time
lbs x 15

The New Girls

 Double-unders
Annie 50-40-30-20 and 10
 Sit-ups
rep rounds; for time

 Run 800 meters

 2 pood KB swing, 30
Eva 
reps
30 pullups
5 rounds for time.

 Run 400 meters

 30 box jump, 24 inch
box
Kelly  30 Wall ball shots, 20
Five rounds for time
pound ball

5 rounds for max

 Bodyweight bench reps. There is NO
press (e.g., same amount time component to
Lynne 
on bar as you weigh)
pullups
this WOD, although
some versions Rx the
movements as a
couplet.
As many rounds as
possible in 20
 Run 400 meters
Nicole minutes.
 Max rep Pull-ups
Note number of pull-
ups completed for
each round.
9, 7 and 5 reps of:

Amanda 

Muscle-ups
Snatches (135/95 lb.)
For Time
The Hero Workouts
 JT

 Handstand
push-ups
21-15-9 reps, for
 Ring dips
time
 Push-ups

In honor of Petty Officer 1st Class Jeff

Taylor, 30, of Little Creek, VA, who was
killed in Afghanistan June 2005

First posted 6 July 2005

MICHAEL

 Run 800
meters
 50 Back
3 rounds for time
Extensions
 50 Sit-ups

In honor of Navy Lieutenant Michael

McGreevy, 30, of Portville, NY, who was
killed in Afghanistan June 28 2005.

First posted 15 July 2005

 1 mile Run For time.
 100 Pull-ups Partition the

MURPH  200 Push-ups pull-ups, push-

 300 Squats ups, and squats
 1 mile Run as needed. Start
and finish with a
mile run. If
you've got a
twenty pound
vest or body
 In memory of Navy Lieutenant Michael armor, wear it.
Murphy, 29, of Patchogue, NY, who was
killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and
he'd named it 'Body Armor.' From here on it
will be referred to as 'Murph' in honor of the
focused warrior and great American who
wanted nothing more in life than to serve
this great country and the beautiful people
who make it what it is.

First posted 18 August 2005

DANIEL
 50 Pull-ups
 400 meter run
 95 pound
Thruster, 21 reps
 800 meter run
For time.
 95 pound
Thruster, 21 reps
 400 meter run
 50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel

Crabtree who was killed in Al Kut, Iraq on
Thursday June 8th 2006.

First Posted 15 June 2006

 95 pound For time.
Overhead squat, 21

JOSH reps
 42 Pull-ups
 95 pound
Overhead squat, 15
reps
 30 Pull-ups
  95 pound
Overhead squat, 9
reps
 18 Pull-ups

SSG Joshua Hager, United States Army, was

killed Thursday February 22 2007 in Ar
Ramadi, Iraq.

First posted 26 February 2007

JASON

 100 Squats
 5 Muscle-ups
 75 Squats
 10 Muscle-ups
 50 Squats For time.
 15 Muscle-ups
 25 Squats
 20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by

an IED while conducting combat operations
in Southern Baghdad July 6, 2007. We name
this workout "Jason" in honor of his life,
family, and courage.

First posted 2 August 2007

 95 pound 3 rounds for
Squat clean, 30 time.
reps
BADGER  30 Pull-ups
 Run 800
meters
In honor of Navy Chief Petty Officer Mark
Carter, 27, of Virginia Beach, VA who was
killed in Iraq 11 December 2007.

First posted 19 December 2007

JOSHIE
 40 pound
Dumbbell snatch,
21 reps, right arm
 21 L Pull-ups
 40 pound
3 rounds for
Dumbbell snatch,
time.
21 reps, left arm
 21 L Pull-ups

The snatches are full

squat snatches.
In honor of Army Staff Sergeant Joshua
Whitaker, 23, of Long Beach, CA who was
killed in Afghanistan May 15th, 2007.

First posted 22 December 2007

 2 Muscle-ups As many rounds
 4 Handstand as possible in 20
Push-ups minutes
NATE  8 2-Pood
Kettlebell swings
In honor of Chief Petty Officer Nate Hardy,
who was killed Sunday February 4th during
combat operations in Iraq.

Nate is survived by his wife, Mindi, and his

infant son Parker.

First posted 12 February 2008

75# power snatch, For time
75 reps

RANDY

In honor of Randy Simmons, 51, a 27 year

LAPD veteran and SWAT team member who
was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer

Simmons' wife and two children.
 First posted 13 February 2008

TOMMY V
 115 pound
Thruster, 21 reps
 15 ft Rope
Climb, 12 ascents
 115 pound
Thruster, 15 reps
 15 ft Rope For time
Climb, 9 ascents
 115 pound
Thruster, 9 reps
 15 ft Rope
Climb, 6 ascents
In honor of Senior Chief Petty Officer
Thomas J. Valentine, 37, of Ham Lake, MN,
died in an training accident in Arizona, on
Feb. 13 2008.

First posted 12 March 2008

GRIFF

 Run 800
meters
 Run 400
meters backwards
 Run 800 For time
meters
 Run 400
meters backwards

In honor of USAF SSgt Travis L. Griffin, 28,

who was killed April 3, 2008 in the Rasheed
district of Baghdad by an IED strike to his
vehicle.

Travis is survived by his son Elijah.

First posted 9 June 2008

 RYAN

Five rounds of:

 7 Muscle-ups
 21 Burpees

Each burpee For time

terminates
with a jump
one foot above
max standing
reach.
Maplewood, MO 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.

First posted 8 October 2008

Five rounds of: For time

ERIN  40 pound
Dumbbells split
clean, 15 reps
 21 Pull-ups

Canadian Army Master Corporal Erin Doyle,

32, was killed in a firefight August 11th,
2008 in the Panjwaii District, Kandahar
Province, Afghanistan.

He is survived by his wife Nicole and his

 daughter Zarine.

First posted 9 October 2008

MR. JOSHUA

Five rounds of:

 Run 400
meters
 30 Glute-ham For time
sit-ups
 250 pound
Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned

during combat operations, August 30th 2008
in Afghanistan.

He is survived by his parents Dr. Sam and

Evelyn Harris, his brother Ranchor and twin
sister Kiki.

First posted 10 October 2008

Five rounds of: For time

DT  155 pound
Deadlift, 12 reps
 155 pound
Hang power clean,
9 reps
 155 pound
Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28,

who was killed on Feburary, 20 2009
 supporting operations in OEF when his
vehicle was struck by an IED.

Timothy is survived by his wife Megan and

one-year old son T.J.

First posted 13 April 2009

DANNY

Rounds in 20 min of:

 24" box jump,

30 reps Rounds
 115 pound completed
push press, 20 reps
 30 pull-ups

Oakland SWAT Sergeant Daniel Sakai, age

35, was killed on March 21, 2009 in the line
of duty along with fellow officers Sergeant
Ervin Romans, Sergeant Mark Dunakin, and
Officer John Hege.

Daniel is survived by wife Jenni and

daughter Jojiye.

First posted 16 April 2009

Five rounds: For time

HANSEN  30 reps, 2
pood Kettlebell
swing
 30 Burpees
 30 Glute-ham
sit-ups
 Marine Staff Sgt Daniel Hansen died
February 14th in Farah Providence,
Afghanistan when an IED he was working on
detonated.

Daniel is survived by his mother Sheryll, his

father Delbert, his younger sister Katie, and
his twin brother Matthew (also a Marine).

First posted 2 May 2009

TYLER

Five rounds:

 7 Muscle-ups
 21 reps 95 For time
pound Sumo-
deadlift high-pull
1LT Tyler E. Parten, 24, of AR, died Sept. 10
in Konar province, Afghanistan, of wounds
sustained when insurgents attacked his unit
using rocket-propelled grenades and small
arms fire. He was assigned to the 3rd
Squadron, 61st Cavalry Regiment, 4th
Brigade Combat Team, 4th Infantry Division,
Fort Carson, CO.

First posted 17 October 2009

 LUMBERJACK 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats
(115lbs)
Run 400m
20 Burpees
Run 400m For time
20 Pullups (Chest to
Bar)
On Nov. 5 2009 at 1:34 p.m., a terrorist Run 400m
named Major Nidal Hasan attacked fellow 20 Box jumps (24")
soldiers and civilians at Fort Hood, TX. He Run 400m
killed 12 soldiers and one civilian and 20 DB Squat Cleans
wounded 43 others. (45lbs each)
Run 400m
SPC Frederick Greene, 29, of Mountain City,
TN, PFC Aaron Thomas Nemelka, 19, of
West Jordan, UT, PFC Michael Pearson, 22,
of Bolingbrook, IL, and SPC Kham Xiong, 23,
of St. Paul, MN, along with eleven of the
wounded were active CrossFitters in the
20th Engineer Battalion, home to
Lumberjack CrossFit.

First posted 5 December 2009

30-25-20-15-10-5 rep For time
rounds of:

STEPHEN  GHD sit-up

 Back extension
 Knees to elbow
 95 pound Stiff
legged deadlift
Third Battalion, Princess Patricia's Canadian
Light Infantry member Corporal Stephen
Bouzane, 26, was killed by an IED strike
June 20th, 2007 in the Panjwaii district in
Afghanistan.

He is survived by his parents Fred and

Moureen Bouzane and his sister Kelly.

First posted 7 February 2010

GARRETT

Three rounds of:

 75 Squats
 25 Ring
For time
handstand push-
ups
 25 L-pull-ups

Marine Capt. Garrett T. "Tubes" Lawton, 31,

of Charleston, WV was killed by an IED
strike in Herat Province, Afghanistan on
August 4, 2008.

He is survived by his wife, Trisha, and two

sons, Ryan, 6, and Caden, 4.

First posted 22 February 2010

 WAR FRANK

Three rounds of:

 25 Muscle-ups
For time
 100 Squats
 35 GHD situps
Captain Warren A. Frank, 26, of Cincinnati,
OH, died November 25, 2008 while
supporting combat operations in Ninewa
province, Iraq. He was assigned to the 5th
Air Naval Gunfire Liaision Company, III
Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison, and

daughters Sophia Lynn and Isabella Grace.

First posted 1 March 2010

 275 pound Rounds in 30
Deadlift, 5 reps min

MCGHEE  13 Push-ups
 9 Box jumps,
24 inch box

Corporal Ryan C. McGhee, 21, was killed in

action on May 13, 2009 by small arms fire
during combat in central Iraq. He served
with 3rd Battalion, 75th Ranger Regiment of
 Fort Benning, GA. This was his fourth
deployment, his first to Iraq. Ryan was
engaged to Ashleigh Mitchell of
Fredericksburg, VA.

He is survived by his father Steven McGhee

of Myrtle Beach SC, his mother Sherrie
Battle McGhee, and his brother Zachary.

First posted 15 April 2010

PAUL

Five rounds of:

 50 Double
unders
 35 Knees to
For Time
elbows
 185 pound
Overhead walk, 20
yards

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.

First posted 24 April 2010

Run 1 mile For Time
Row 2K
Run 1 mile
JERRY
Sgt Major Jerry Dwayne Patton, 40, died on
15 October 2008 during High Altitude High
Opening (HAHO) training while assigned to
Army USSOCOM preparing for deployment
to Afghanistan.

Jerry is survived by his wife Molly and his

sons Chad, Cody, Chase and Connor.

First posted 9 May 2010

 10 Handstand For Time===
push-ups
250 pound
NUTTS

Deadlift, 15 reps
 25 Box jumps,
30 inch box
 50 Pull-ups
 100 Wallball
shots, 20 pounds,
10'
 200 Double-
unders
 Run 400
meters with a 45lb
plate

Lieutenant Andrew Richard Nuttall, 30,

from the 1st Battalion Princess Patricia's
Canadian Light Infantry (1 PPCLI), based in
Edmonton, Alberta, serving as a member of
the 1 PPCLI Battle Group was killed by an
improvised explosive device that detonated
during a joint foot patrol near the village of
Nakhonay in Panjwaii District, about 25 km
southwest of Kandahar City on December
23, 2009.
 He is survived by his parents, Richard and
Ethel Jane Nuttall.

First posted 28 May 2010

ARNIE

With a single 2 pood

kettlebell:

 21 Turkish get-
ups, Right arm
 50 Swings
 21 Overhead
Los Angeles County Fire Fighter Specialist squats, Left arm For Time
Arnaldo "Arnie" Quinones, 34, was killed in  50 Swings
the line of duty on Sunday, August 30, 2009 21 Overhead
during the Station Fire. His emergency squats, Right arm
response vehicle went over the side of the  50 Swings
road and fell 800 feet into a steep canyon  21 Turkish get-
during fire suppression activities protecting ups, Left arm
Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter

Sophia Grace, born three weeks after his
death.

A fund for Arnie's family has been

established by the Los Angeles County Fire
Department.

First posted 29 May 2010

"The Seven" Seven For Time
rounds of:

THE SEVEN  7 Handstand

push-ups
 135 pound
Thruster, 7 reps
 7 Knees to
elbows
 245 pound
Deadlift, 7 reps
 7 Burpees
A suicide bomber killed seven CIA officers
and one Jordanian officer at a remote base
in southeastern Afghanistan on December  7 Kettlebell
30, 2009 after posing as a potential swings, 2 pood
informant reporting on Al Qaeda. Seven new 7 Pull-ups
stars will be etched onto the memorial wall
at the CIA where every star represents
grieving friends, family and colleagues
dedicated to fight against the enemy,
forever in their name.
Killed in the attack were CIA officers Jennifer
Lynne Matthews, 45; Scott Michael
Roberson, 39; Harold E. Brown Jr., 37;
Darren LaBonte, 35; Elizabeth Hanson, 30;
and security contractors Jeremy Jason Wise,
35, and Dane Clark Paresi, 46.

First posted 30 May 2010

Five rounds of: For Time

RJ  Run 800
meters
 15 ft Rope
Climb, 5 ascents
 50 Push-ups

Veteran LAPD officer and United States

Marine Corps Reservist Sergeant Major
Robert J Cottle, 45, was killed by an
improvised explosive device while on patrol
in Southern Afghanistan on Wednesday,
 March 24, 2010. RJ joined the Marines at
age 18, and the LAPD in 1990. His various
LAPD assignments included Hollywood Vice,
Southeast Area, LAPD Dive Team and, most
recently, SWAT.

He is survived by his wife Emily and 9

month old daughter Kaila. The LAPD
established a trust fund for them.

First posted 22 June 2010

LUCE

Wearing a 20 pound
vest, three rounds of:

 Run 1K For Time

 10 Muscle-ups
 100 Squats
Captain Ronald G. Luce, 27, of the U.S.
Army Company C, 2nd Battalion, 20th
Special Forces Group, headquartered at
Jackson, MS, died August 2, 2009 in Qole
Gerdsar, Afghanistan, after his vehicle was
struck by a command wire improvised
explosive device.

He is survived by by his wife Kendahl

Shoemaker and 5 year old daughter Carrie,
and parents Ronald and Katherine Luce.

First posted 5 Jul 2010

 245 pound Rounds in 20 Min
Deadlift, 9 reps
8 Muscle-ups
JOHNSON

 155 pound
Squat clean, 9 reps
 1st Lt. Michael E. Johnson, 25, of the U.S.
Marine Corps 7th Communications Battalion,
3rd Marine Headquarters Group, III Marine
Expeditionary Force, headquartered in
Okinawa, Japan, died September 8, 2009
while supporting combat operations in Kunar
province, Afghanistan.

He is survived by his wife Durinda Johnson.

First posted 9 Jul 2010

Five rounds For Time

ROY  225 pound

Deadlift, 15 reps
 20 Box jumps,
24 inch box
 25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of

North Fort Myers, FL, assigned to the 3rd
Marine Special Operations Battalion, Marine
Special Operations Advisor Group, Marine
Corps Forces Special Operations Command
at Camp Lejeune, was killed in action on
July 8th, 2009 in Nimroz Province,
Afghanistan, while supporting combat
operations.

He is survived by his wife Amy and three

children, Michael, Landon and Olivia.
 First posted 27 Jul 2010

ADAMBROWN
Two rounds

 295 pound
Deadlift, 24 reps
 24 Box jumps,
24 inch box
 24 Wallball
shots, 20 pound
ball
 195 pound
For Time
Bench press, 24
reps
 24 Box jumps,
24 inch box
Navy Chief Special Warfare Operator (SEAL) 24 Wallball
Adam Lee Brown, 36, of Hot Springs, AR, shots, 20 pound
was killed on March 17th, 2010 in Komar ball
Province, Afghanistan, in a battle against  145 pound
heavily armed militants. Clean, 24 reps

He is survived by his wife, Kelley, two

children, Nathan and Savannah, and by his
parents.

First posted 10 Aug 2010

Ten rounds For Time

COE  95 pound
Thruster, 10 reps
 10 Ring push-
ups

Army Sgt. Keith Adam Coe, 30, of

 Auburndale, FL, assigned to the 1st
Battalion, 37th Field Artillery Regiment, 3rd
Stryker Brigade Combat Team, 2nd Infantry
Division, Joint Base Lewis-McChord, WA,
died April 27th, 2010, in Khalis, Iraq, of
wounds sustained when enemy forces
attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two

sons, Killian and Keith Jr., and daughter,
Klover.

First posted 12 Aug 2010

SEVERIN

50 Strict Pull-ups
100 Push-ups, release
hands from floor at
the bottom
For Time
Run 5K
If you've got a twenty
pound vest or body
U.S. Army Sergeant First Class Severin W. armor, wear it.
Summers III, 43, of Bentonia, MS, assigned
to the 2nd Battalion, 20th Special Forces
Group (Airborne), headquartered at Jackson,
MS, died August 2, 2009 in Qole Gerdsar,
Afghanistan, after his vehicle was struck by
a command wire improvised explosive
device.

Summers is survived by his wife Tammy

Fraser and his daughters Jessica, Shelby &
Sarah.

First posted 5 September 2010

Three rounds of: For Time
Run 800 meters

HELTON 30 reps, 50 pound

dumbbell squat cleans
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph
D. Helton, 24, of Monroe, GA, assigned to
the 6th Security Forces Squadron at MacDill
Air Force Base in Tampa, FL, was killed
September 8th, 2009, while on a mission
near Baghdad, Iraq, when an improvised
explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy

Helton.

First posted 9 September 2010

 115 pound Max Rounds in
Push press, 10 reps 20 Min
10 KB Swings,
JACK

1.5 pood
 10 Box jumps,
24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of

Bethany, OK, assigned to the 3rd Battalion,
1st Special Forces Group, Fort Lewis, WA,
died September 29th, 2009, in Jolo Island,
Philippines, from the detonation of an
improvised explosive device.
Martin is survived by his wife Ashley Martin,
his parents Jack and Cheryl Martin, and
siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010

FORREST

Three rounds

 20 L-pull-ups
 30 Toes to bar
For Time/td>
 40 Burpees
 Run 800
U.S. Drug Enforcement Administration meters
Special Agent Forrest Nelson Leamon, 37,
assigned to the Foreign-deployed Advisory
and Support Team (FAST) Echo was killed
October 26th, 2009, while on a
counternarcotics mission in Western
Afghanistan when the helicopter he was in
crashed.

He is survived by his wife Ana, his son Luke,

his parents, Sue and Richard Leamon, and
his sister Heather.

First posted October 17 2010

Ten rounds of: For Time

BULGER  Run 150

meters
 7 Chest to bar
pull-ups
 135 pound
Front squat, 7 reps
 7 Handstand
push-ups
Canadian Forces Corporal Nicholas Bulger,
30, of Peterborough, Ontario, assigned to
the 3rd Battalion of Princess Patricia's
Canadian Light Infantry, based out of
Edmonton, AB, died July 3, 2009 while on
patrol in the Zhari district of Afghanistan
when an improvised explosive device
exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka,

and daughters Brookelynn and Elizabeth.

First posted October 19 2010

Five rounds of: For Time
Bear crawl 100 feet

BRENTON Standing broad-jump,

100 feet

Do three Burpees
after every five
broad-jumps. If
you've got a twenty
pound vest or body
armor, wear it.

Field Training Officer Timothy Quinn

Brenton, 39, of the Seattle Police
Department, was shot and killed in a
drive-by shooting while on duty on
October 31, 2009.

He is survived by his wife Lisa, his son

 Quinn, and daughter Kayliegh.

First posted October 21 2010

BLAKE

Four rounds of:

 100 foot
Walking lunge with
45lb plate held
overhead
 30 Box jump,
For Time
24 inch box
 20 Wallball
U.S. Navy Senior Chief Cryptologic shots, 20 pound
Technician David Blake McLendon, 30, of ball
Thomasville, GA, assigned to Naval Special  10 Handstand
Warfare Group 2 Support Activity in Norfolk, push-ups
VA, was killed September 21, 2010, in a
helicopter crash during combat operations in
the Zabul province of Afghanistan.

McLendon is survived by his wife Kate

McLendon, his parents David and Mary-Ann
McLendon, his brother Chris McLendon, and
his sister Kelly Lockman.

First posted November 13 2010

Six rounds of: For Time

COLLIN  Carry 50
pound sandbag 400
meters
 115 pound
Push press, 12 reps
 12 Box jumps,
24 inch box
 95 pound
Sumo deadlift high-
pull, 12 reps
Navy Special Warfare Operator Chief Collin
Trent Thomas, 33, of Morehead, KY,
assigned to a Navy SEAL team based out of
Little Creek, VA, was fatally shot on August
18, 2010, during combat operations in
Eastern Afghanistan.

He is survived by his fiancee Sarah

Saunders, his parents Clay and Jean
Thomas, and his sister Meghan Edwards.

First posted November 21 2010

10 rounds of: For Time

THOMPSON  15 ft Rope
Climb, 1 ascent
 95 pound Back
squat, 29 reps
 135 pound
barbells Farmer
carry, 10 meters

Begin the rope climbs

seated on the floor.

U.S. Army Captain David J. Thompson, 39,

of Hooker, OK, commander of Operational
Detachment Alpha 3334, Company C, 3rd
Battalion, 3rd Special Forces Group
(Airborne), based in Fort Bragg, NC, was
killed on January 29, 2010, while supporting
combat operations in the Wardak Province of
Afghanistan.

Thompson is survived by his wife, Emily,

their two daughters, Isabelle and Abigail, his
parents, Charles and Freida, and his sister
Alisha Mueller.

First posted November 30 2010

WHITTEN

Five rounds of:

 22 Kettlebell
swings, 2 pood
 22 Box jump,
24 inch box
 Run 400 For Time
meters
 22 Burpees
Army Captain Dan Whitten, 28, of Grimes,  22 Wall ball
IA, assigned to the 1st Battalion, 508th shots, 20 pound
Parachute Infantry Regiment, 4th Brigade ball
Combat Team, 82nd Airborne Division,
based out of Fort Bragg, NC, died February
2, 2010, when enemy forces in Zabul,
Afghanistan attacked his vehicle with an
improvised explosive device.

Whitten is survived by his wife, Starr

Whitten, his mother, Jill Whitten, his father,
Dan Whitten, and his sister, U.S. Army
Captain Sarah Whitten.

First posted December 12 2010

Two rounds of: For Time

BULL  200 Double-

unders
 135 pound
Overhead squat, 50
reps
 50 Pull-ups
 U.S. Marine Corps Captain Brandon "Bull"  Run 1 mile
Barrett, 27, of Marion, IN, assigned to the
1st Battalion, 6th Marine Regiment, 2nd
Marine Division, II Marine Expeditionary
Force, based out of Camp Lejeune, NC, was
killed on May 5, 2010, while supporting
combat operations in Helmand Province,
Afghanistan.

He is survived by his parents Cindy and

Brett Barrett, his sisters Ashley and Taylor
Barrett, his brother Brock Barrett, and his
grandmother Carmen Johnson.

First posted December 26 2010

 225 pound AMRAP, 20
Deadlift, 6 reps Minutes

RANKEL  7 Burpee pull-

ups
 10 Kettlebell
swings, 2 pood
 Run 200
meters

U.S. Marine Corps Sergeant John Rankel,

23, of Speedway, IN, assigned to 3d
Battalion, 1st Marine Regiment, 1st Marine
Division, 1 Marine Expeditionary Force,
based out of Camp Pendleton, CA, was killed
on June 7, 2010, while supporting combat
 operations in Helmand Province,
Afghanistan.

He is survived by mother and stepfather Don

and Trisha Stockhoff; father and
stepmother, Kevin and Kim Rankel; and
brothers Nathan Stockhoff and Tyler Rankel.

First posted January 7 2011

HOLBROOK

Ten rounds

 115 pound
Thruster, 5 reps
Each Round For
 10 Pull-ups
Time
 100 meter
Sprint
 Rest 1 minute
US Army Captain Jason Holbrook, 28, of
Burnet, TX, assigned to 1st Battalion, 3rd
Special Forces Group (Airborne), based out
of Fort Bragg, NC, 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.

First posted January 27 2011

Complete as many in 20 Minutes
rounds as possible of:

LEDESMA  5 Parallette
handstand push-
ups
 10 Toes
through rings
 20 pound
Medicine ball
 cleans, 15 reps

Narcotics Detective and Special Assignment

Unit Operator Carlos Ledesma, 34, of the
Chandler Police Department, Chandler, AZ,
was shot and killed by drug dealers on July
28, 2010, during an undercover operation in
Phoenix, AZ.

He is survived by his wife Sherry and sons

Luciano and Elijo.

First posted February 8 2011

Seven rounds of: For Time

WITTMAN  1.5 pood

Kettlebell swing, 15
reps
 95 pound
Power clean, 15
reps
 15 Box jumps,
24" box

U.S. Army Sergeant Jeremiah Wittman, 26,

of Darby, MT, assigned to the 1st Battalion,
12th Infantry Regiment, 4th Brigade Combat
Team, 4th Infantry Division, based out of
Fort Carson, CO, was killed on February
13, 2010 , when insurgents attacked his
unit with a roadside bomb in Zhari province,
Afghanistan.
 He is survived by his daughters Miah and
Ariauna, wife Karyn, siblings Robert H.,
Charity, Jenell, and Natasha, father Robert,
and mother Cynthia Church.

First posted February 10 2011

MCCLUSKEY

Three rounds of:

 9 Muscle-ups
 15 Burpee
pull-ups For Time
 21 Pull-ups
U.S. Army Sergeant Jason "Mick"  Run 800
McCluskey, 26, of McAlester, OK, assigned meters
to the 27th Engineer Battalion, 20th
Engineer Brigade, XVIII Airborne Corps,
based out of Fort Bragg, NC, was killed on
November 4, 2010, when insurgents
attacked his unit with small arms fire in
Zarghun Shahr, Mohammad Agha district,
Afghanistan.

He is survived by his son Landen, and his

mother Delores Olivares.

First posted March 01 2011

Four rounds of: For Time

WEAVER 

10 L-pull-ups
15 Push-ups
 15 Chest to
bar Pull-ups
 15 Push-ups
 20 Pull-ups
 15 Push-ups
U.S. Army First Lieutenant Todd W. Weaver,
26, of Hampton, VA, assigned to the 1st
Battalion, 320th Field Artillery Regiment,
2nd Brigade Combat Team, 101st Airborne
Division (Air Assault), based out of Fort
Campbell, KY, died on September 9, 2010,
of wounds suffered when insurgents
attacked his unit with a roadside bomb in
Kandahar, Afghanistan.

He is survived by his wife Emma, daughter

Kiley, parents Don and Jeanne, and siblings
Glenn, Adrianna, and Christina.

First posted March 18 2011

 Run 1 mile For Time
 155 pound

ABBATE Clean and jerk, 21

reps
 Run 800
meters
 155 pound
Clean and jerk, 21
reps
 Run 1 Mile

U.S. Marine Corps Sergeant Matthew T.

Abbate, 26, of Honolulu, HI, assigned to the
3rd Battalion, 5th Marine Regiment, 1st
Marine Division, I Marine Expeditionary
Force, based out of Camp Pendleton, CA,
 was killed on December 2, 2010, while
conducting combat operations in Helmand
province, Afghanistan.

He is survived by his wife Stacie Rigall, son

Carson, mother Karen Binion, father
Salvatore Abbate, and siblings Dominica
Abbate, Elliot Abbate, Valerie Binion, and
Kelly Binion.

First posted March 26 2011

HAMMER

Five rounds of:

 135 pound
Power clean, 5 reps
 135 pound
Front squat, 10
Each Round For
reps
Time---
 135 pound
Jerk, 5 reps
U.S. Army First Sergeant Michael "Hammer" 20 Pull-ups
Bordelon, 37, of Morgan City, LA, assigned
to the 1st Battalion, 24th Infantry Regiment, Rest 90 seconds
1st Brigade, 25th Infantry Division (Stryker between each round
Brigade Combat Team), based out of Fort
Lewis, WA, died on May 10, 2005, from
injuries sustained when a car bomb
exploded near him in Mosul, Iraq on April
23, 2005.

He is survived by his wife Mila; children Mike

Jr., Jacob, and Johanna; mother Dolores;
and sister Doreen Scioneaux.

First posted April 17 2011

 15 ft Rope Rounds in 20
Climb, 1 ascent min
Run 400
MOORE

meters
 Max rep
Handstand push-
 ups

Officer David S. Moore, 29, of the

Indianapolis Metropolitan Police Department,
died on January 26, 2011 from gunshot
wounds suffered on January 23, 2011 when
he stopped a stolen vehicle and the driver
opened fire at him.

He is survived by his mother Jo Ann, father

Spencer, and sister Carol Bongfeldt.

First posted April 28 2011

Six rounds of: For Time

WILMOT 

50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of

Fredericton, NB, assigned to the Second
Battalion, Princess Patricia's Canadian Light
Infantry (2 PPCLI) Battle Group, based out
of Edmonton, AB, died on July 6, 2008 from
wounds suffered when an explosive device
 detonated near him in the Panjwali District
of Afghanistan.

He is survived by his fiancee Laura, father

Eric Craig, and sister Kathleen.

First posted May 20 2011

MOON

Seven rounds of:

 40 pound
dumbbell Hang split
snatch, 10 reps
Right arm
 15 ft Rope
Climb, 1 ascent
 40 pound
dumbbell Hang split For Time
snatch, 10 reps Left
arm
U.S. Army Specialist Christopher Moon, 20,  15 ft Rope
of Tucson, AZ, assigned to 2d Battalion, Climb, 1 ascent
508th Parachute Infantry Regiment, 4th
Brigade Combat Team, 82nd Airborne
Division, based out of Fort Bragg, NC, died
on July 13, 2010, from injuries sustained on Alternate feet in the
July 6, 2010 in Arghandab, Afghanistan split snatch sets.
when insurgents attacked his vehicle with an
improvised explosive device.

He is survived by his parents Marsha and

Brian and sister Sunday.

First posted June 2 2011

Three rounds of: For Time

SMALL  Row 1000

meters
 50 Burpees
 50 Box jumps,
24" box
 Run 800
meters
U.S. Army Staff Sergeant Marc Small, 29, of
Collegeville, PA, assigned to 1st Battalion,
3rd Special Forces Group (Airborne), based
in Fort Bragg, NC, died on February 12,
2009, from wounds sustained when
insurgents attacked his unit with a rocket-
propelled grenade launcher and small arms
fire in Faramuz, Afghanistan.

He is survived by his father and stepmother,

Murray and Karen, mother and stepfather,
Mary and Peter MacFarland, and fiancee
Amanda Charney.

First posted June 12 2011

For Time
50-40-30-20 and 10

MORRISON rep rounds of:

 Wall ball shots,

20 pound ball
 Box jump, 24
inch box
 Kettlebell
swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of

Blue Ash, OH, assigned to 584th Mobility
Augmentation Company, 20th Engineer
Battalion, 36th Engineer Brigade, based out
 of Fort Hood, TX, died on September 26,
2010, from injuries suffered on September
25 when insurgents in Kandahar,
Afghanistan attacked his vehicle with an
improvised explosive device.

He is survived by his father Donald, mother

Susan, brother Gary, and sister Katie.

First posted July 4 2011

MANION

Seven rounds of:

 Run 400
meters For Time
 135 pound
Back squat, 29 reps
First Lieutenant Travis Manion, 26, of
Doylestown, PA, assigned to 1st
Reconnaissance Battalion, 1st Marine
Division, I Marine Expeditionary Force,
based in Camp Pendleton, CA, was killed by
sniper fire on April 29, 2007 while fighting
against an enemy ambush in Anbar
Province, Iraq.

He is survived by his father, Colonel Tom

Manion, mother Janet Manion, and sister
Ryan Borek.

First posted July 18 2011

Eight rounds of For Time

GATOR  185 pound

Front squat, 5 reps
 26 Ring push-
ups
 U.S. Army Specialist Christopher "Gator"
Gathercole, 21, of Santa Rosa, CA, assigned
to 2nd Battalion, 75th Ranger Regiment,
based in Fort Lewis, WA, was killed by
enemy fire on May 26, 2008, in Ghazni,
Afghanistan.

He is survived by his brother Edward, sisters

Jennifer Daly and Sarah Ferrell, father
Edward Gathercole, and mother Catherine
Haines.

First posted August 12 2011

10 rounds of: For Time

BRADLEY  Sprint 100

meters
 10 Pull-ups
 Sprint 100
meters
 10 Burpees
 Rest 30
seconds

U.S. Air Force Senior Airman Bradley R.

Smith, 24, of Troy, IL, assigned to the 10th
Air Support Operations Squadron, based in
Fort Riley, KS, was killed on January 3,
2010, by an improvised explosive device in
Zhari district, Kandahar Province,
 Afghanistan.

He is survived by his wife Tiffany, daughter

Chloe, parents Gary and Paula, and brother
Ryan.

First posted August 17 2011

MEADOWS

 20 Muscle-ups
 25 Lowers
from an inverted
hang on the rings,
slowly, with straight
body and arms
 30 Ring For Time
handstand push-
ups
U.S. Marine Corps Captain Joshua S.  35 Ring rows
Meadows, 30, of Bastrop, TX, assigned to  40 Ring push-
1st Marine Special Operations Battalion, ups
Marine Corps Forces Special Operations
Command, based in Camp Pendleton, CA,
was killed by enemy fire on September 5,
2009 in Farah Province, Afghanistan.

He is survived by his wife Angela, daughter

Olivia, mother Jan, and sister Erin.

First posted September 5 2010

Seven rounds of: For Time

SANTIAGO  35 pound
Dumbbell hang
squat clean, 18
reps
 18 Pull-ups
 135 pound
Power clean, 10
reps
 10 Handstand
push-ups
U.S. Army Sergeant Anibal Santiago, 37, of
Belvidere, IL, assigned to the 3rd Battalion,
75th Ranger Regiment, stationed in Fort
Benning, GA, died on July, 18, 2010, in
Bagram, Afghanistan.

He is survived by his wife, Mandy, sons

Hannibal, Desmond, and Darian, and
parents Anibal and Maria.

First posted September 24 2011

21-18-15-12-9-6-3 For Time
reps of:

CARSE  95 pound
Squat clean
 Double-under
 185 pound
Deadlift
 24" Box jump
 Begin each
round with a 50
meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of

Harrod, OH, assigned to the 2nd Engineer
Battalion, 176th Engineer Brigade, based
out of White Sands Missile Range, NM, died
in Kandahar, Afghanistan, on February 8,
2011, from wounds suffered when
insurgents attacked his unit using an
improvised explosive device.

He is survived by his mother Janis and

sisters Megan Brown and Kristin Purdy.
 First posted October 2 2011

BRADSHAW

10 rounds of:

 3 Handstand
push-ups
 225 pound
For Time
Deadlift, 6 reps
 12 Pull-ups
 24 Double-
U.S. Army First Lieutenant Brian Bradshaw, unders
24, of Steilacoom, WA, assigned to the 1st
Battalion, 501st Parachute Infantry
Regiment, 4th Airborne Brigade Combat
Team, 25th Infantry Division, based in Fort
Richardson, AK, died in Kheyl, Afghanistan,
on June 25th, 2009, from wounds suffered
when insurgents detonated a roadside bomb
near his vehicle.

He is survived by his parents, Paul and

Mary, and brother Robert.

First posted October 23 2011

Five rounds of: For Time

WHITE  15' Rope

climb, 3 ascents
 10 Toes to bar
 21 Walking
lunge steps with
45lb plate held
overhead
 Run 400
meters
U.S. Army First Lieutenant Ashley White, 24,
of Alliance, OH, assigned to the 230th
Brigade Support Battalion, 30th Heavy
Brigade Combat Team, North Carolina
National Guard, based in Goldsboro, NC,
died on October 22, 2011 in Kandahar
province, Afghanistan, from wounds suffered
when insurgents attacked her unit with an
improvised explosive device.

She is survived by her husband Captain

Jason Stumpf, her parents Robert and
Deborah, brother Josh, and sister Brittney.

First posted November 8 2011

Three rounds of: For Reps

SANTORA  155 pound

Squat cleans, 1
minute
 20' Shuttle
sprints (20' forward
+ 20' backwards =
1 rep), 1 minute
 245 pound
Deadlifts, 1 minute
 Burpees, 1
minute
 155 pound
Jerks, 1 minute
 Rest 1 minute

US Army Sergeant Jason A. Santora, of

Farmingville, NY, assigned to the 3rd
Battalion, 75th Ranger Regiment, based out
 of Fort Benning, GA died in Logar province,
Afghanistan on April 23, 2010, from wounds
sustained during a firefight with insurgents.

He is survived by his parents Gary and

Theresa, and sister Gina.

First posted November 24 2011

WOOD

5 Rounds of:

 Run 400
meters
 10 Burpee box
jumps, 24" box
 95 pound For Time
Sumo-deadlift high-
pull, 10 reps
Australian Army Sergeant Brett Wood, 32, of 95 pound
Ferntree Gully, VIC, assigned to the 2nd Thruster, 10 reps
Commando Regiment, based in Sydney,  Rest 1 minute
NSW, died on May 23, 2011, in Helmand
province, Afghanistan, after insurgents
attacked him with an improvised explosive
device.

He is survived by his wife Elvi, his mother

Allison, and his father David. Donations can
be made in his name to the Commando
Welfare Trust.

First posted December 7 2011

 Run 2 miles For Time
 Rest 2 minutes
135 pound
HIDALGO

Squat clean, 20
reps
 20 Box jump,
24" box
 20 Walking
lunge steps with
45lb plate held
overhead
  20 Box jump,
24" box
 135 pound
U.S. Army First Lieutenant Daren M.
Squat clean, 20
Hidalgo, 24, of Waukesha, WI, assigned to
reps
3rd Squadron, 2nd Stryker Cavalry
 Rest 2 minutes
Regiment, based in Vilseck, Germany, died
 Run 2 miles
on February 20, 2011, in Kandahar
province, Afghanistan, from wounds suffered
when insurgents attacked his unit with an If you've got a twenty
improvised explosive device. Two weeks pound vest or body
prior to his death, he was hit by an earlier armor, wear it.
improvised explosive device. Despite his
injuries, he stayed in country and on patrols
rather than return home.

He is survived by his father Jorge, mother

Andrea, brothers Miles and Jared, and sister
Carmen.

First posted December 29 2011

 10 Pull-ups Rounds in 20 Min
 75 pound
dumbbell Deadlift,
RICKY 5 reps
 135 pound
Push-press, 8 reps

U.S. Army Sergeant William "Ricky" Rudd,

27, of Madisonville, KY, assigned to the 3rd
Battalion, 75th Ranger Regiment, based in
Fort Benning, GA, died on October 5, 2008,
from wounds suffered from enemy small
arms fire while on a combat patrol in Mosul,
Iraq.

He is survived by his father William,

stepmother Barbara Rudd, step brother
Josh, mother Pamela Lam, and sister
Elizabeth.

First posted December 30 2011

DAE HAN

Three rounds of:

 Run 800
meters with a 45
pound barbell
For Time
 15 foot Rope
climb, 3 ascents
U.S. Army Sergeant First Class Dae Han  135 pound
Park, 36, of Watertown, CT, assigned to the Thruster, 12 reps
3rd Battalion, 1st Special Forces Group
(Airborne), based out of Joint Base Lewis-
McChord, WA, died on March 12, 2011 in
Wardak province, Afghanistan, from wounds
suffered when enemy forces attacked his
unit with an improvised explosive device.

He is survived by his wife, Mi Kyong,

daughters Niya and Sadie, parents Joseph
and Bonnie, and siblings Katie and Saejin.

First posted December 31 2011

Five rounds of: For Time

DESFORGES  225 pound

Deadlift, 12 reps
 20 Pull-ups
 135 pound
Clean and jerk, 12
reps
  20 Knees to
elbows
U.S. Marine Corps Sergeant Joshua
Desforges, 23, of Ludlow, MA, assigned to
1st Battalion, 6th Marine Regiment, 2nd
Marine Division, II Marine Expeditionary
Force, based in Camp Lejeune, NC, was
killed on May 12, 2010, while supporting
combat operations in Helmand province,
Afghanistan.

He is survived by his parents David and

Arlene, and his loving sister Janelle.

First posted January 28 2012

 24 inch Box AMRAP, 12 Min
Jump, 12 reps

RAHOI  95 pound
Thruster, 6 reps
 6 Bar-facing
burpees

U.S. FBI Supervisory Special Agent Gregory

J. Rahoi, 38, of Brookfield, WI, assigned to
the Hostage Rescue Team, based in
Quantico, VA, was killed on December 6,
2006, during a live-fire tactical training
exercise at Fort A.P. Hill, near Bowling
Green, VA.
 He is survived by his parents, Natalie and
Richard, sister Teri, and fiancee Paula Paulk.

First posted February 4, 2012

ZIMMERMAN

 11 Chest-to-
bar pull-ups
 2 Deadlifts,
315 pounds AMRAP 25 Min
 10 Handstand
push-ups
U.S. Marine Corps First Lieutenant James R.
Zimmerman, 25, of Aroostook, ME, assigned
to 2nd Battalion, 6th Marine Regiment, 2nd
Marine Division, II Marine Expeditionary
Force, based in Camp Lejeune, NC, died on
November 2, 2010, while conducting combat
operations in Helmand province,
Afghanistan.

He is survived by his wife Lynel Winters,

parents Tom and Jane, sister Megan, and
brother Christian.

First posted February 25, 2012

Four rounds of: For Time

KLEPTO  27 Box jumps,

24" box
 20 Burpees
 11 Squat
cleans, 145 pounds
 U.S. Air Force Major David "Klepto" L.
Brodeur, 34, of Auburn, MA, assigned to the
11th Air Force, based at Joint Base
Elmendorf-Richardson, AK, died on April 27,
2011 in Kabul, Afghanistan, of wounds
sustained from gunfire from an Afghan
military trainee.

He is survived by his wife Susie, daughter

Elizabeth, and son David.

First posted March 6, 2012

Three rounds of: For Time

PHEEZY  165 pound

Front squat, 5 reps
 18 Pull-ups
 225 pound
Deadlift, 5 reps
 18 Toes-to-bar
 165 pound
Push jerk, 5 reps
 18 Hand-
release push-ups

U.S. Marine Corps Lance Corporal Philip P.

Clark, 19, of Gainesville, FL, assigned to 1st
Battalion, 6th Marine Regiment, 2nd Marine
Division, II Marine Expeditionary Force,
based in Camp Lejeune, NC, died on May
18, 2010, while supporting combat
operations in Helmand province,
Afghanistan.
 He is survived by his wife, Ashton, father
Mike and stepmother Tammy, mother
Rosmari Kruger, and brothers Tyler, Kyle
and Ryan Nordyke.

First posted April 7, 2012

 185 pound For Time
Squat clean, 1 rep
10 Parallette
J.J.

handstand push-
ups
 185 pound
Squat clean, 2 reps
 9 Parallette
handstand push-
ups
 185 pound
Squat clean, 3 reps
 8 Parallette
handstand push-
ups
 185 pound
Squat clean, 4 reps
 7 Parallette
handstand push-
ups
 185 pound
U.S. Marine Lance Corporal Justin James "JJ" Squat clean, 5 reps
Wilson, 24, of Palm City, FL, assigned to 3rd 6 Parallette
Battalion, 10th Marine Regiment, 2nd Marine handstand push-
Division, II Marine Expeditionary Force, ups
based in Camp Lejeune, NC, was killed on  185 pound
March 22, 2010, while supporting combat Squat clean, 6 reps
operations in Helmand province,  5 Parallette
Afghanistan. handstand push-
ups
He is survived by his wife Hannah McVeigh,  185 pound
parents Lance and Frances, brother Squat clean, 7 reps
Christopher, and sister Jamie-Ella.  4 Parallette
handstand push-
First posted April 25 2012 ups
 185 pound
Squat clean, 8 reps
 3 Parallette
handstand push-
ups
 185 pound
Squat clean, 9 reps
 2 Parallette
handstand push-
ups
 185 pound
 Squat clean, 10
reps
 1 Parallette
handstand push-up

JAG 28

 Run 800
meters
 28 Kettlebell
swings, 2 pood
 28 Strict Pull-
ups
 28 Kettlebell
For Time
clean and jerk, 2
pood each
 28 Strict Pull-
ups
U.S. Air Force Senior Airman Mark Forester, Run 800
29, of Tuscaloosa, AL, assigned to the 21st meters
Special Tactics Squadron, based in Pope Air
Force Base, NC, died on September 29,
2010, while conducting combat operations in
Uruzgan province, Afghanistan.

He is survived by his parents Ray and Pat,

and siblings Terri, David, Joseph and Thad.

First posted May 13 2012

Three rounds of: For Time

BRIAN  15 foot Rope

climb, 5 ascents
 185 pound
Back squat, 25 reps
 U.S. Navy Special Warfare Operator Chief
Petty Officer (SEAL) Brian R. Bill, 31, of
Stamford, CT, assigned to an East Coast-
based Naval Special Warfare unit, died on
August 6, 2011, of wounds suffered when
his unit's helicopter crashed in Wardak
province, Afghanistan.

He is survived by his mother Patricia Parry

and her husband Dr. Michael Parry, his
father Scott, and siblings Christian, Amy,
Andrea, Kerry, Tessa, and Morgan.

First posted May 15 2012

<--TOP

4.3. Explain Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-
minute round from which a one-minute break is allowed before repeating. We've
used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)

2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s
must move to next station immediately for good score. One point is given for each
rep, except on the rower where each calorie is one point.