"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