WORKOUTS & DEMOS

Benchmark Workouts – Also know was the “Nasty Girls” are a way of measuring how you are improving in CrossFit.

Hero Workouts – Named in honor after soldiers that were killed in the line of duty.

 

All workouts in this section are from www.CrossFit.com

The Benchmark Girls – Workouts from this chart are from www.CrossFit.com

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Barbara

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

5 rounds for time

Chelsea

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Each min on the min for 30 min

Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

As many rounds as possible in 20 min

Diane

  • Deadlift 225 lbs
  • Handstand push-ups

21-15-9 reps, for time

Elizabeth

  • Clean 135 lbs
  • Ring Dips

21-15-9 reps, for time

Fran

  • Thruster 95 lbs
  • Pull-ups

21-15-9 reps, for time

Grace

  • Clean and Jerk 135 lbs

30 reps for time

Helen

  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps

3 rounds for time

Isabel

  • Snatch 135 pounds

30 reps for time

Jackie

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)

For time

Karen

  • Wall-ball 150 shots

For time

Linda
(aka “3 bars of death”)

  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary

  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups

As many rounds as possible in 20 min

Nancy

  • 400 meter run
  • Overhead squat 95 lbs; 15 reps

5 rounds for time

Annie

  • Double-unders
  • Sit-ups

50-40-30-20 and 10 rep rounds; for time

Eva

  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups

5 rounds for time

Kelly

  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne

  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups

5 rounds for max reps. There is NO time component to this WOD

Nicole

  • Run 400 meters
  • Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

100 TRAVEL WORKOUTS

Often we have CrossFit Members that travel.  It’s important for everyone that travels to have quick workouts to go to with minimal equipment to ensure you will actually get to work out while out of town.  Below is a wide variety of workouts…so now there is no excuse why you can’t work out!  Remember the easiest piece of equipment you can travel with is a jump rope!

Warmup:
2 min Jump Rope, or Jog. 15-second Samson Stretch,15-second Waiter’s Bow,10 Arm Circles Forward & Backward,10 Leg Swings Each Leg; Then:10 Squats10 Sit-ups10 Pushups x 3 Rounds

  1. Sprint 100 meters Rest 1 minute Repeat 10 times
  2. 100 Single Unders (Jump Rope)50 Squats5 rounds for time
  3. AMRAP in 20 minutes:-10 Burpees-15 Squats-20 Knees-to-chin (laying down)
  4. 10 Rounds of:-10 Broad Jump Burpees-10 Jumping Lunges
  5. 10 rounds of- 10 burpees- 10 situps
  6. 5 Rounds-15m Bear Crawl-20 Push-ups-15m Crab Walk-20 Jump Squats-15m Broad Jump Burpees-20 Mountain Climbers
  7. 3 rounds for time-Run 1/2 mile-50 squats
  8. 10 Rounds for time-10 push-ups-10 sit ups-10 squats
  9. 200 squats for time
  10. “Susan”5 rounds for time- Run 200m- 10 squats- 10 push-ups
  11. 3 rounds for time- Sprint 200m- 25-push ups
  12. Tabata Squats and Push-ups:20 seconds on 10 seconds rest, 8 rounds each.Count your lowest score.
  13. 20 rounds for time- 5 push-ups- 5 squats- 5 sit ups
  14. Invisible Fran:21-15-9 for time-Squats-Push-ups
  15. 6 rounds for time- 10 push-ups- 10 squats- 10 sit ups
  16. 5 rounds for time- 100 Single unders Jump Rope- 50 Squats
  17. “Annie”Double-Unders (Jump Rope) Sit-ups 50-40-30-20-10
  18. 5 Rounds for Time- 3 vertical jumps- 3 squats- 3 long jumps
  19. 100 Squats for Time
  20. 10 Rounds for Time- 10 Push-ups- 10 Squats- 10 Situps
  21. 10-9-8-7-6-5-4-3-2-1- Burpees- Sit ups.
  22. 5 Rounds for Time- Run 400 meters- 30 Squats
  23. 250 jumping jacks For Time
  24. 5 Rounds – Count Squats- Run 1 minute- Squat for 1 minute
  25. Run 1 mile and do 10 push-ups every 1 minute.
  26. Handstand practice, 25 tries at free handstands, then a 1 mile run
  27. 10 Rounds for Time- 10 push-ups- 10 squats
  28. For Time- 100 jumping jacks- 75 squats- 50 push ups- 25 burpees
  29. 100 Push-ups for Time
  30. 5 Rounds for Time- 10 vertical jumps- run 400m
  31. 10 Rounds for Time- 10 Push-ups- 100m Sprint
  32. 5 Rounds for Time- Handstand 30 seconds- 20 squats.
  33. 4 Rounds for Time- 10 vertical jumps- 10 push-ups- 10 sit ups
  34. – 2 minute max push ups- 1 minute break– 2 minutes max sit ups– 1 minute break– 2 minute max squats.
  35. 5 Rounds For Time- 20 Lunge steps- 20 squats- 10 pushups
  36. 100 Burpees for Time
  37. 7 Rounds for Time- 7 Squats- 7 Burpees
  38. 10 Rounds for Time- Sprint 100m- Walk 100m
  39. 3 Rounds for Time- 50 sit-ups- 400m run walk
  40. 10 Rounds for Time- 10 walking lunges- 10 push-ups
  41. 10 Rounds for Time- 10 burpees- 100meter sprint
  42. 4 Rounds for Time- Run 400m- 50 squats
  43. Run 1 mile and do 10 push-ups every 1 minute.
  44. 5 Rounds for Time- Ten vertical jumps  jump as high as you can, land and do it again)- 10 push-ups
  45. 3 Rounds for Time- 20 jumping jacks- 20 burpees- 20 squats
  46. 5 Rounds for Time-30 second handstand against a wall,- followed by a 30 second static hold at the bottom of the squat.
  47. Run 1 mile for time.
  48. 3 Rounds for Time- Run 200m- 50 squats.
  49. 25 reps for time- Handstand 10 seconds jack-knife to vertical jump
  50. 50-40-30-20-10 Rep Rounds for Time- Single unders (Jump Rope)- Pushups
  51. AMRAP in 10 minutes- 3 Burpees- 4 pushups- 5 squats
  52. 10 rounds- 30 second squat jump- 30 second rest
  53. 4 rounds for time- 1/2 mile run- 50 squats
  54. 3 Rounds For Time- 20 tuck jumps- 30 second handstands.
  55. 8 Rounds for Time- Sprint 100m- 30 squats
  56. Handstand practice, 25 tries at free handstands, then a 1 mile run
  57. 20 Rounds for Time- 5 squats- 5 push-ups- 5 sit ups
  58. For Time: Run 1 mile with 100 squats at midpoint
  59. 10 Rounds for Time- 10 sit ups- 10 burpees
  60. Bottom to bottom tabata squats 8 Rounds (20 second of work and 10 seconds of a squat hold) Run 1 mile
  61. 10 Rounds- Handstand hold, 30 seconds,- Squat hold 30 seconds
  62. 4 Rounds for Time- 20 sit ups- 20 push-ups- 400m Run
  63. 100 squats3 min. rest100 squats
  64. 3 Rounds for Time- Run 200m- 50 squats
  65. 5 Rounds for Time- With eyes closed do 10 squats, open eyes..- Do 10 push ups eyes closed
  66. 10 Rounds for Time- Run 100m- 20 squats
  67. Test yourself on a max set of push ups, tight body chest to the floor, full extension!
  68. Tabata Tuck jumps and Sit-ups:20 seconds on 10 seconds rest, 8 rounds each.Count your lowest score.
  69. Run 1 mile, stopping every minute to do 20 squats.
  70. 3 Rounds for Time- 20 Squats- 20 Burpees- 20 Push-Ups
  71. For Time- 25 squats- 5 push-ups- 20 squat- 10 push-ups- 15 squat- 15 push-ups- 10 squat- 20 push-ups- 5 squat- 25 push-ups
  72. 5 Rounds for Time- 50 Step-ups or Box Jumps- 10 Burpees
  73. Tabata Squats with eyes closed:20 seconds on 10 seconds rest, 8 rounds.Count your lowest score.
  74. 4 Rounds for Time- 50 squats Rest for 2 minutes between rounds.
  75. 5 Rounds for Time- 20 Lunge Steps- 20 Squats- 10 Push-ups
  76. 40-30-20-10- Walking lunges- Push-ups
  77. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
  78. Run 5 minutes turn around and go back in less than 5 minutes21-15-9- Vertical jumps (As High as Possible)- Push-ups Repeat the run…5 min out less than 5 back.
  79. Tabata Tuck jumps and Sit-ups:20 seconds on 10 seconds rest, 8 rounds each.Count your lowest score.
  80. 1 Round for Time- 100 Push-ups- 100 Sit-ups- 100 Squats
  81. 5 Rounds for Time- 30 Push-ups- 40 Sit-ups- 50 Squats
  82. Max Rounds in 20 minutes- 5 Pushups- 10 Situps- 15 Squats
  83. 21-15-9 Rep Rounds for Time- Lunges (each leg)- Handstand Push-ups
  84. 3 Rounds for Time- Run 400 meters (or any sprint distance – 1:30-2:30 min long)- 50 squats- 25 pushups
  85. 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time- Burpees- Pushups- Situps
  86. 5 Rounds for Time- Run 400 meters (1:30-2:30 mins)- 30 Squats
  87. 3 Rounds for Time- Run 800 meters (Run about 5 mins)- 50 Squats- 50 Sit-ups
  88. 1 Round for Time- Run 1 mile- 100 Push-ups- 200 Squats- Run 1 mile
  89. 21-15-9 Rep Rounds for Time- Handstand Push-ups- Chair Dips- Push-Ups
  90. 1 Round for Time- 21 Pushups- 42 Squats- 15 Pushups- 30 Squats- 9 Pushups-18 Squats
  91. 2 Rounds for Time- 20 Double-Unders- 30 Walking Lunges- 40 Push-ups- 30 Squats- 20 Sit Ups- 10 Box Burpees
  92. 1 Round for Time- Run 400 meters- 50 Squats- Run 400 meters- 50 Push-ups- Run 400 meters- 50 Sit-ups- Run 400 meters
  93. For Time- 50 Walking Lunges (each leg)- 800 M run- 50 Walking Lunges
  94. 5 Rounds- Shuttle run (aka Suicide’s) – 20-50 meters- 10 Burpees
  95. 50-35-15- Leg lifts- Pushups- Situps
  96. For Time- 30 HSPU- 40 Jump squats- 50 Situps- 60 Squats- 70 Double unders
  97. 20 min AMRAP- 10 Bench dips- 10 Box jumps- 10 Lunges (each leg)
  98. For Time- 60 Pushups/30 HSPU- Run 400 m- 40 Pushups/20 HSPU- Run 800 m- 20 Pushups/10 HSPU- Run 1 mile
  99. 10 minute RunFor Time- 100 Push-ups- 200 Sit-ups- 300 Squats5 minute Run
  100. Jail House Walk: Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:For Time10-9-8-7-6-5-4-3-2-1 Burpees; Walk across the room and back between each set.

JT-Jeff Taylor

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005

Handstand push-ups

Ring dips

Push-ups

21-15-9 reps, for time

MICHAEL-Michael McGreevey

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.First posted 15 July 2005

Run 800 meters

50 Back Extensions

50 Sit-ups

3 rounds for time

MURPH- Michael Murphy

In memory of Navy Lieutenant Michael 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

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

For time.

Partition the pull-ups, 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.

DANIEL- Daniel Crabtree

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

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

For time.

JOSH-Joshua Hager

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.First posted 26 February 2007

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

For time.

JASON-Jason Lewis

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

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

For time.

BADGER Mark Carter

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

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

3 rounds for time.

JOSH-IEJoshua Whitaker

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

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

The snatches are full squat snatches.

3 rounds for time.

NATE-Nathan Hardy

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

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

RANDY-Randy Simmons

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

75# power snatch, 75 reps For time

TOMMY V-Tommy Valentine

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

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

For time

GRIFF-SSgt Travis Griffin

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

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

For time

RYAN-Firefighter Ryan Hummert

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:

7 Muscle-ups

21 Burpees

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

For time

ERINM-Cpl Erin Doyle

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

Five rounds of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

For time

MR. JOSHUA-Joshua Harris

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:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

For time

DT-Timothy Davis

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

Five rounds of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

For time

DANNY-Daniel Sakai

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

Rounds in 20 min of:

24 box jump, 30 reps

115 pound push press, 20 reps

30 pull-ups

Rounds completed

HANSEN-Daniel Hansen

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

Five rounds:

30 reps, 2 pood Kettlebell swing

30 Burpees

30 Glute-ham sit-ups

For time

TYLER – Tyler Parten

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 Five rounds:

7 Muscle-ups

21 reps 95 pound Sumo-deadlift high-pull

For time

LUMBERJACK 20Lumberjacks

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.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

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 For time

STEPHEN-Stephen Bouzane

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

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

GHD sit-up

Back extension

Knees to elbow

95 pound Stiff legged deadlift

For time

GARRETT-Garrett Lawton

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

Three rounds of:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

For time

WAR FRANK-Warren A Frank

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

Three rounds of:

25 Muscle-ups

100 Squats

35 GHD situps

For time

MCGHEE-Ryan McGhee

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

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

Rounds in 30 min

PAUL-Paul John Rizzo Domenic Sciullo II

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

Five rounds of:

50 Double unders

35 Knees to elbows

185 pound Overhead walk, 20 yards

For Time

JERRY-Jerry D Patton

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

Run 1 mile

Row 2K

Run 1 mile For Time

NUTTS-Andrew Nuttall

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

10 Handstand push-ups

250 pound 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

For Time

ARNIE-Arnaldo Quinones

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting 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

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

For Time

THE SEVENCIA 7

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.First posted 30 May 2010 “The Seven” Seven rounds of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

For Time

RJ-Robert J. Cottle

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

Five rounds of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

For Time

LUCE-Ronald G. Luce

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

Wearing a 20 pound vest, three rounds of:

Run 1K

10 Muscle-ups

100 Squats

For Time

JOHNSON-Michael E. Johnson

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

245 pound Deadlift, 9 reps

8 Muscle-ups

155 pound Squat clean, 9 reps

Rounds in 20 Min

ROY-Michael C. Roy

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

Five rounds

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

For Time

ADAM BROWN-Adam Brown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

First posted 10 Aug 2010

Two rounds

295 pound Deadlift, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps

For Time

COE-Keith Adam Coe

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

Ten rounds

95 pound Thruster, 10 reps

10 Ring push-ups

For Time

SEVERIN-Severin Summers

U.S. Army Sergeant First Class Severin W. 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

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5K

If you’ve got a twenty pound vest or body armor, wear it. For Time

HELTON-Joseph Helton

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

Three rounds of:

Run 800 meters

30 reps, 50 pound dumbbell squat cleans

30 Burpees For Time

JACK-Jack Martin

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

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Max Rounds in 20 Min

FORREST-Forrest Leamon

U.S. Drug Enforcement Administration 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

Three rounds

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters

For Time/td>

BULGER-Nicholas Bulger

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

Ten rounds of:

Run 150 meters

7 Chest to bar pull-ups

135 pound Front squat, 7 reps

7 Handstand push-ups

For Time

BRENTON-Timothy Brenton

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

Five rounds of:

Bear crawl 100 feet

Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. For Time

BLAKE-David Blake McLendon

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, 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

Four rounds of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

For Time

COLLIN-Collin Trent Thomas

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

Six rounds of:

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

For Time

THOMPSON-Thompson

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

10 rounds of:

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.

For Time

WHITTEN-Dan Whitten

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade 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

Five rounds of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

For Time

BULL-Brandon Barrett

U.S. Marine Corps Captain Brandon “Bull” 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

Two rounds of:

200 Double-unders

135 pound Overhead squat, 50 reps

50 Pull-ups

Run 1 mile

For Time

RANKEL-John Rankel

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

225 pound Deadlift, 6 reps

7 Burpee pull-ups

10 Kettlebell swings, 2 pood

Run 200 meters

AMRAP, 20 Minutes

HOLBROOK-Jason Holbrook

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

Ten rounds

115 pound Thruster, 5 reps

10 Pull-ups

100 meter Sprint

Rest 1 minute

Each Round For Time

LEDESMA – Carlos Ledesma

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

Complete as many rounds as possible of:

5 Parallette handstand push-ups

10 Toes through rings

20 pound Medicine ball cleans, 15 reps

in 20 Minutes

WITTMAN-Jeremiah Wittman

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

Seven rounds of:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24 box

For Time

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