"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., 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.

The Chief

 

Max round in 3 minutes of:

135 pounds power cleans, 3 reps (scale down to 70% 1 rep max)

6 push ups

9 squats

 

Rest 1 minute, repeat for total of 5 cycles

For time
800 m run
14 pull-ups
24 ring dips
34 wall balls(20/14)
44 box jumps
800 m run
54 lunges
64 one arm kb swings (1/.5)
74 ring rows
84 sit-ups
94 squats
800 m row

Brenton

 5 rounds

 Wear 20# vest if available.

 Bear crawl 100 ft

Standing broad jump 100 ft

Do three burpees after every five jumps

Run 3 miles (2 min Jog/ 1 min sprint) for time

17 JUN 13

Strength

3 x 15 Bench press (50% of bench press max/ 60 sec break)

3 x 15 Squat ((50% of squat max/ 60 sec break)

 

WOD

15 Min AMRAP

3 x Muscle ups

9 x Hand Stand Pushups

12 x double unders

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m.,  Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldier and 1 civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack Crossfit

5 x 3 front squat (max effort)
5 x 3 Press (max effort)
5 x 1 deadlift (max effort)

5 rounds for time:

10 clean and jerk 115

15 ring dips

20 box jump

400 m run

For time

Run 1600 m

75 hand release pushups

Row 1200 M

50 lunges

Run 800 M

30 box jumps

Row 400 m

20 burpee pullups

30 Min amrap

10x snatch 115

15x wall balls

20x burpee box jumps

500 m row

The Seven

7 rounds

7x Handstand push-ups

7x Thruster (135#)

7x Knees to elbows

7x Deadlift (245#)

7x Burpees

7x KB swings (2 pood)

7x Pull-ups

 

 

 

 

 

 

 

 

 

 

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new 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.

--Courtsey of Crossfit.com

For  time (time = total time-27 minutes)

1 x 1600 (8 min rest)

2 x 800 (5 min rest )

4 x 400 (3 min rest )

5x1 clean and jerk max effort

3 x 5 barbell row max effort

 

(if time allows)

21-15-9

Toes to bar

Kettle bell snatch (1.5 pood)

Double unders

For Time:

800mrun

20 snatch 95

20 Deadlift 225

 

400m run

15  snatch 95

15 deadlift 225

 

200m run

10 snatch 95

10 deadlift 225

 

100 m run

5 snatch 95

5 deadlift 225

Max Effort
3 x 5 squat
3 x failure ring dips
(if time allows)
15 min AMRAP
10 ring pushups
15 KB swing 2 pood
20 double unders

20 min AMRAP

5 HSPU

10 double unders
20 Box Jumps
25 Sit ups (ABMAT)

Rest day

Bradshaw
10 rounds
3x Handstand push-ups
6x Deadlift (225#)
12x Pull-ups
24x Double-unders




 

 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, 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.

 FRAN
21-15-9
Thrusters 95lbs
Pullups

Barbara

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

Jackie
For time
1000 m row
50 thrusters 45lbs
30 pullups

Grace

135lb Clean and jerk
30 Reps

"Murph"
For time:
1 mile Run
100 Pull-ups
200 push ups
300 Squats
1 Mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was on 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 serve this great country and the beatiful people who make it what it is.
Partition the pullups, push ups and squats as needed.  Start and finish with a mile run.  If you've got a twenty pound vest or body armor, wear it.

Seven rounds for time of:

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.

For Time

2 X 800 M SPRINT (5MIN REST IN BETWEEN)

4 X 400 M SPRINT (3 MIN REST IN BETWEEN)

4 X 200 M  SPRINT (90 SEC REST IN BETWEEN)

TIME = TOTAL TIME – 26minutes 30 Seconds

For max lift

3,3,3,3,3

Push press


1,1,1,1,1
Power Clean

10,9,8,7,6,5,4,3,2,1
Snatch 115
Each round followed by 200m run

20 Wall Balls

30 Box Jumps

40 HRPU

50 Squats

600 M Row

10 Wall balls

20 Box jumps

30 HRPU

40 Squats

400 M row

5 Wall bal

10 box jumps

20 HRPU

30 Squats

200 M Row

20 MAY 2013

For Time

10 turkish getups (1.5)

15 burpee pullups

20 snatch 115lbs

25 burpee box jumps

30 clean 95 lbs

35 bar facing burpees

40 kettlebell snatch (1.5 pood)

45 burpees

50 thruster (45 lbs)

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

 U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Diane

 

21 – 15 – 9 Reps
225lb Deadlift
Hand Stand Pushups

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups (15 pull ups + 15 DIPS)
Run 400m

 

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups