CrossFit Benchmark Workouts

CrossFit Benchmark Workouts
http://www.elementcrossfit.com/index.php/workouts/cf-benchmarks?tmpl...
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The Benchmark Girls 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Deadlift 225 lbs Handstand push-ups Clean 135 lbs Ring Dips Thruster 95 lbs Pull-ups Clean and Jerk 135 lbs 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps Snatch 135 pounds For Time Complete all reps of each exercise before moving to the next.
Angie
Barbara
5 rounds for time
Chelsea
Each min on the min for 30 min
Cindy
As many rounds as possible in 20 min
Diane
21-15-9 reps, for time
Elizabeth
Fran
Grace
30 reps for time
Helen
3 rounds for time
Isabel
30 reps for time
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Jackie
1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) Wall-ball 150 shots Deadlift 1 1/2 BW Bench BW Clean 3/4 BW 5 Handstand push-ups 10 1-legged squats 15 Pull-ups 400 meter run Overhead squat 95 lbs x 15
For time
Karen
For time
Linda (aka "3 bars of death")
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary
As many rounds as possible in 20 min
Nancy
5 rounds for time
The New Girls Double-unders Sit-ups Run 800 meters 2 pood KB swing, 30 reps 30 pullups Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball 50-40-30-20 and 10 rep rounds; for time
Annie
Eva
5 rounds for time.
Kelly
Five rounds for time
Lynne
Bodyweight bench press (e.g., same 5 rounds for max reps. There amount on bar as you weigh) is NO time component to this pullups WOD. As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
Nicole
Run 400 meters Max rep Pull-ups
The Heroes Workouts JT
Handstand push-ups Ring dips Push-ups
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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 Extensions 50 Sit-ups
3 rounds for time
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. First posted 15 July 2005 Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.
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.
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First posted 18 August 2005 Daniel
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 Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 6 June 2005 Josh
For time.
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.
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 15 Muscle-ups 25 Squats 20 Muscle-ups
For time.
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern
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Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. First posted 2 August 2007 Badger
95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters
3 rounds for time.
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 Dumbbell snatch, 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 Nate
3 rounds for time.
2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
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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 Randy
75# power snatch, 75 reps
For time
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 Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents
For time
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In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, 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 meters Run 400 meters backwards
For time
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 For time Each burpee terminates with a jump one foot above max standing reach.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July
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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 Erin
Five rounds of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups For time
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 sit-ups For time 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 DT Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power For time clean, 9 reps 155 pound Push jerk, 6 reps
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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 115 pound push press, 20 reps 30 pull-ups Rounds completed
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 Hansen
Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups For time
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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 For time 21 reps 95 pound Sumo-deadlift high-pull
1LT Tyler E. Parten, 24, of Arkansas, 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) Run 400m 20 Box jumps (24") On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow Run 400m soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and 20 DB Squat Cleans (45lbs each) wounded 43 others. Run 400m 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. First posted 5 December 2009 Stephen 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension For time
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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 handstand push-ups 25 L-pull-ups For time
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia 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 100 Squats 35 GHD situps For time
Captain Warren A. Frank, 26, of Cincinnati, Ohio, 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,
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Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace. First posted 1 March 2010 McGhee
275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box
Rounds in 30 min
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 S.C., his mother Sherrie Battle McGhee, and his brother Zachary. First posted 15 April 2010 Paul
Five rounds of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards For Time
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 Jerry Run 1 mile Row 2K Run 1 mile
For Time
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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 Nutts
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
10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups For Time 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate
With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm For Time 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm
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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 The Seven
"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
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 RJ
Five rounds of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups For Time
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
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established a trust fund for them. First posted 22 June 2010 Luce
Wearing a 20 pound vest, three rounds of: Run 1K 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 JOHNSON For Time
245 pound Deadlift, 9 reps Rounds in 8 Muscle-ups 20 Min 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 ROY Five rounds 225 pound Deadlift, 15 reps For Time 20 Box jumps, 24 inch box 25 Pull-ups
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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 Bench press, For Time 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps
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 COE
Ten rounds 95 pound Thruster, 10 reps 10 Ring push-ups For Time
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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 armor, wear it. 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 HELTON Three rounds of: Run 800 meters 30 reps, 50 pound dumbbell squat cleans 30 Burpees
For Time
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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 JACK
115 pound Push press, 10 reps Max Rounds 10 KB Swings, 1.5 pood in 20 Min 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 40 Burpees Run 800 meters For Time/td>
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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 BULGER
Ten rounds of: Run 150 meters 7 Chest to bar pull-ups For Time 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 BRENTON Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet For Time Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
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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, 24 inch For Time box 20 Wallball shots, 20 pound ball 10 Handstand push-ups
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 COLIN
Six rounds of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps For Time 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps
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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 THOMPSON
10 rounds of: 15 ft Rope Climb, 1 ascent 95 pound Back squat, For Time 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 For Time Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball
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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 BULL
Two rounds of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile 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 RANKEL 225 pound Deadlift, 6 reps 7 Burpee pull-ups AMRAP, 20 10 Kettlebell swings, 2 Minutes pood Run 200 meters
For Time
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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 10 Pull-ups 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 LEDESMA Complete as many rounds as possible of: 5 Parallette handstand in 20 push-ups Minutes 10 Toes through rings 20 pound Medicine ball cleans, 15 reps Each Round For Time
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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 WITTMAN
Seven rounds of: 1.5 pood Kettlebell swing, 15 reps For Time 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 21 Pull-ups Run 800 meters For Time
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U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, OK, assigned 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 WEAVER
Four rounds of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups For Time 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 ABBATE
Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile
For Time
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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, Each Round 10 reps For Time 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds between U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, each round assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker 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 MOORE 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-ups Rounds in 20 min
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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 WILMOT
Six rounds of: 50 Squats 25 Ring dips For Time
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 snatch, 10 reps Left arm
For Time
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15 ft Rope Climb, 1 ascent
U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 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 July 6, 2010 in Arghandab, Afghanistan 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 SMALL
Alternate feet in the split snatch sets.
Three rounds of: 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
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CrossFit Benchmark Workouts

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CrossFit Benchmark Workouts

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5 rounds for time

Each min on the min for 30 min

As many rounds as possible in 20 min

21-15-9 reps, for time

21-15-9 reps, for time

21-15-9 reps, for time

30 reps for time

3 rounds for time

30 reps for time

10/05/2012 12:44 p.m.