Mayhem Athlete - Max Calculation Worksheet

WODBOOK
© AES & BYN Sports SL

© Jesús Manuel Pérez Jiménez
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WODBOOK
NAME:
DATE:
4
ACRONYMS & ABBREVIATIONS
AMRAP AS MANY REPS/ROUNDS AS POSSIBLE
BP BENCHPRESS
BS BACK SQUAT
BW BODYWEIGHT
C&J CLEAN AND JERK
CFT CROSSFIT TOTAL
DL DEADLIFT
DB DUMBELLS
EMOM EVERY MINUTE ON THE MINUTE
FS FRONT SQUAT
GHD GLUTE-HAM DEVELOPER
GPP GENERAL PHYSICAL PREPAREDNESS (FITNESS)
HPC HANG POWER CLEAN
HS HANDSTAND
HSPU HANDSTAND PUSH-UPS
IF INTERMITTENT FASTING
KB KETTLEBELL
K2E KNEES TO ELBOWS
METCON METABOLIC CONDITIONING
MU MUSCLE UP
OH OVERHEAD
OHS OVERHEAD SQUAT
PC POWER CLEAN
POOD UNIT OF MEASURE FOR KETTLEBELLS (RUSSIAN)
PJ PUSH JERK
PP PUSH PRESS
PU PULL UPS
REPS REPETITIONS
RM REPETITION MAXIMUM IE 1RM
RX AS PRESCRIBED (DONE WITH NO MODIFICATIONS)
SDHP SUMO DEADLIFT HIGH PULL
SET A SET OF REPETITIONS AS IN 10x2 = 10 SETS OF 2 REPETITIONS
SJ SPLIT JERK
S2O SHOULDER TO OVERHEAD
TABATA 8 ROUNDS 20SEC WORK 10SEC REST
T2B TOES TO BAR
WOD WORKOUT OF THE DAY
10! 10.9.8.7.6.5.4.3.2.1
135/95 MALE/FEMALE WEIGHT FOR WORKOUTS
5
SIGN OFFS
USE THIS SECTION FOR TRACKING YOUR CROSSFIT MOVEMENT KNOWLEDGE
YOUR COACH CAN SIGN OFF ON YOUR MOVEMENTS HERE AS WELL
MOVEMENT NOTES DATE COACH
Air Squat
Pull-Up
Push-Up
Sit-Up
Handstand
Handstand Push-Up
Ring Dips
Burpee
Knees to Elbows
Toes to Bar
Box Jump
Hip Extension
Back Extension
Pistol
Walking Lunge
Double Under
Rope Climb
Overhead Lunge
Kettlebell Swing
Medicine Ball Clean
Wall Ball
6
SIGN OFFS - WEIGHTED
MOVEMENTS
USE THIS SECTION FOR TRACKING YOUR CROSSFIT MOVEMENT KNOWLEDGE
YOUR COACH CAN SIGN OFF ON YOUR MOVEMENTS HERE AS WELL
MOVEMENT NOTES DATE COACH
Front Squat
Back Squat
Overhead Squat
Deadlift
Shoulder Press
Push Press
Push Jerk
Split Jerk
Thruster
Power Clean
Squat Clean
Power Snatch
Squat Snatch
Bench Press
Good morning
Baseline WOD
Run 400 M
Row 500 M
Max Sit-ups 1 min

Max Push-ups 1 min
7
THE GIRLS
ANGIE ELISABETH
FOR TIME 21-15-9
100 Pull-ups Cleans 135/95 lbs
100 Push-ups Ring Dips
100 Sit-ups
100 Squats
BARBARA FRAN
5 ROUNDS FOR TIME 21-15-9
20 Pull-ups Thrusters 95/65 lbs
30 Push-ups Pull-ups
40 Sit-ups
50 Squats
Rest precisely three
minutes between each
round.
CHELSEA GRACE
EMOM 30 MIN FOR TIME
5 Pull-ups 30 Clean & Jerks 135/95 lbs
10 Push-ups
15 Squats
CINDY HELEN
AMRAP 20 MIN 3 ROUNDS FOR TIME
5 Pull-ups Run 400 m
10 Push-ups 21 KB Swings 1.5/1 P
15 Squats 12 Pull-ups
Log rounds completed.
DIANE ISABEL
21-15-9 FOR TIME
Deadlift 225/155 lbs 30 Snatches 135/95 lbs
Handstand push-ups
8
THE GIRLS
JACKIE ANNIE
FOR TIME 50-40-30-20-10
Row 1000 m Doble-unders
50 Thrusters 45/25 lbs Sit-ups
30 Pull-ups
EVA
KAREN 5 ROUNDS FOR TIME

Run 800 m
FOR TIME 30 KB Swings 2/1.5 P
150 Wall Ball shots 20/14 30 Pull-ups
lbs
KELLY
5 ROUNDS FOR TIME
Run 400 m
LINDA 30 Box Jumps 24/20 inches
30 Wall Ball shots 20/14 lbs
10!
Deadlift 1.5 BW
Bench Press BW
Cleans 0.75 BW
LYNNE
5 ROUNDS FOR MAX REP
Bench Press BW
Pull-ups
MARY
AMRAP 20 MIN
5 Handstand push-ups
10 One-legged Squats NICOLE
15 Pull-ups
AMRAP 20 MIN
Run 400 m
Max Rep Pull-ups
For scoring use the total
number of Pull-ups
NANCY
5 ROUNDS FOR TIME AMANDA
Run 400 m
15 OHS 95/65 lbs 9-7-5
Muscle-ups
Squat Snatch 135/95 lbs
9
THE GIRLS
10
THE HEROES
ABBATE U.S. Marine Corps Sergeant Matthew T. Abbate, 26, was killed on BLAKE U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon,
December 2, 2010, while conducting combat operations in Helmand province, 30, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,
Afghanistan. was killed September 21, 2010, in a helicopter crash during combat operations in
the Zabul province of Afghanistan.
FOR TIME
4 ROUNDS FOR TIME
Run 1 mile
100 ft Walking lunge
21 Clean & Jerks 155/115 lbs
30 Box Jumps 24/20 inches
Run 800 m
20 Wall Ball Shots 20/14 lbs
21 Clean & Jerks 155/115 lbs
10 Handstand push-ups
Run 1 mile
ADAM BROWN Navy Chief Special Warfare Operator (SEAL) Adam Lee
Brown, 36, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a BRADLEY U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois,
battle against heavily armed militants. assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,
was killed on January 3, 2010, by an improvised explosive device in Zhari district,
Kandahar Province, Afghanistan.
5 ROUNDS FOR TIME
24 Deadlifts 295/205 lbs 10 ROUNDS FOR TIME
24 Box Jumps 24/20 inches Sprint 100 meters
24 Wall Ball Shots 20/14 lbs 10 Pull-ups
24 Bench Press 195/135 lbs Sprint 100 meters
24 Box Jumps 24/20 inch 10 Burpees
24 Wall Ball Shots 20/14 lbs Rest 30 seconds between
24 Cleans 145/105 lbs each round.
ADRIAN U.S. Army Sergeant First Class Adrian Elizalde, 30, died on August 23,
BRADSHAW
2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom,
Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th
7 ROUNDS FOR TIME Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson,
Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when
3 Forward Rolls insurgents detonated a roadside bomb near his vehicle.
5 Wall Climbs
7 Toes to Bar 10 ROUNDS FOR TIME
9 Box Jumps 30/24 inches 3 Handstand Push-ups
6 Deadlift 225/155 lbs
12 Pull-ups
24 Double-unders
ARNIE 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
BRENTON
of Palmdale, CA.
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
FOR TIME With a single 2/1.5 P October 31, 2009.
KB
21 Turkish Getups Right arm 5 ROUNDS FOR TIME
50 Swings Bear Crawl 100 ft
21 OHS Left arm Standing Broad-jump 100
50 Swings ft
21 OHS Right arm Do three Burpees after
50 Swings every five broad-jumps.
21 Turkish Get-ups Left arm If you've got a twenty
pound vest or body armor,
wear it.
BADGER In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach,
VA who was killed in Iraq 11 December 2007.
BRIAN In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA
7 ROUNDS FOR TIME who was killed in Iraq 11 December 2007.
30 Squat Cleans 95/65 lbs
30 Pull-ups 5 ROUNDS FOR TIME
Run 800 meters 5 15 ft Rope Climbs
25 Back Squats 185/125 lbs
11
THE HEROES
BULGER Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, COLLIN Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of
Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek,
based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern
of Afghanistan when an improvised explosive device exploded near his vehicle. Afghanistan.
10 ROUNDS FOR TIME 6 ROUNDS FOR TIME

Run 150 meters Carry a Sandbag 400
7 Chest to bar Pull-ups meters 50/35 lbs
7 Front Squats 135/95 lbs 12 Push Press 115/80 lbs
7 Handstand Push-ups 12 Box Jumps 24/20 inches
12 Sumo Deadlift high-
pulls 95/65 lbs
BULL U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana,
DAE HAN U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown,
assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine
Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne),
5, 2010, while supporting combat operations in Helmand Province, Afghanistan. based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in
Wardak province, Afghanistan, from wounds suffered when enemy forces attacked
his unit with an improvised explosive device.
2 ROUNDS FOR TIME
200 Double-unders 3 ROUNDS FOR TIME
50 OHS 135/95 lbs Run 800 meters with a
50 Pull-ups barbell 45/35 lbs
Run 1 mile 3 15 ft Rope Climbs
12 Thrusters 135/95 lbs
CARSE U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to
the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands
Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, DANIEL With heavy hearts we dedicate this workout to Army Sgt 1st Class
from wounds suffered when insurgents attacked his unit using an improvised Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.
explosive device.
FOR TIME
21-18-15-12-9-6-3 50 Pull-ups
Squat Cleans 95/65 lbs Run 400 meters
Double-unders 21 Thrusters 95/65 lbs
Deadlifts 185/125 lbs Run 800 meters
Box Jumps 24/20 inches 21 Thrusters 95/65 lbs
Begin each round with a 50 Run 400 meters
meter Bear Crawl. 50 Pull-ups
CLOVIS U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, DANNY Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21,
assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team,
2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant
25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15,
Mark Dunakin, and Officer John Hege.
2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an
improvised explosive device.
AMRAP 20 MIN
FOR TIME 30 Box jumps 24/20 lbs
Run 10 miles 20 Push Press 115/80 lbs
150 Burpee Pull-ups 30 Pull-ups
Partition the run and Log rounds completed.
burpee pull-ups as needed.
COE 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.
10 ROUNDS FOR TIME

10 Ring Push-ups
12
THE HEROES
DEL U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, FREDDY’S REVENGE
assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team,
25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011,
in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked 5 ROUNDS FOR TIME
his unit with small arms fire.
5 S2O 185/125 lbs
FOR TIME 10 Burpees
25 Burpees
GARRETT Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West
Run 400 meters with a Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008.
medicine ball 20/14 lbs
25 Weighted Pull-ups 20/14 3 ROUNDS FOR TIME
lbs 75 Squats
Run 400 meters with a 25 Ring Handstand Push-
medicine ball 20/14 lbs ups
25 Handstand Push-ups 25 L-pull-ups
Run 400 meters with a
25 Chest-to-bar Pull-ups
GATOR U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa,
Run 400 meters with a California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis,
Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
25 Burpees 8 ROUNDS FOR TIME
5 Front Squats 185/125 lbs
DESFORGES U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, 26 Ring Push-ups
Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division,
II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on
May 12, 2010, while supporting combat operations in Helmand province,
GLEN Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts,
Afghanistan. assigned to a State Department security detail in Benghazi, Libya, died in an attack
on a U.S. consulate on September 11, 2012.
5 ROUNDS FOR TIME FOR TIME

12 Deadlifts 225/155 lbs 30 Clean and Jerk 135/95 lbs
20 Pull-ups Run 1 mile
12 Clean and jerks 135/95 lbs 10 15 ft Rope climbs
20 Knees to elbows Run 1 mile
100 Burpees
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20
GRIFF In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in
2009 supporting operations in OEF when his vehicle was struck by an IED.
the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by
his son Elijah.
5 ROUNDS FOR TIME
12 Deadlift 155/115 lbs FOR TIME
9 Hang Power Clean Run 800 meters
155/115 lbs Run 400 meters
6 Push Jerks 155/115 lbs backwards
Run 800 meters
ERIN Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Run 400 meters
August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. backwards
5 ROUNDS FOR TIME HAMMER U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan
15 Dumbbells Split City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade,
25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis,
Cleans 40/25 lbs Washington, died on May 10, 2005, from injuries sustained when a car bomb
exploded near him in Mosul, Iraq on April 23, 2005.
21 Pull-ups
FOR TIME
FORREST U.S. Drug Enforcement Administration Special Agent Forrest Nelson 5 Power Cleans 135/95 lbs
Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) 10 Front Squats 135/95 lbs
Echo was killed October 26th, 2009, while on a counternarcotics mission in Western
Afghanistan when the helicopter he was in crashed. 5 Jerks 135/95 lbs
20 Pull-ups
3 ROUNDS FOR TIME Rest 90 seconds between
20 L-pull-ups each round
30 Toes to bar
40 Burpees
13
THE HEROES
HANSEN Marine Staff Sgt Daniel Hansen died February 14th in Farah HORTMAN U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina,
Providence, Afghanistan when an IED he was working on detonated. assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in
Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a
helicopter accident during a military training exercise.
5 ROUNDS FOR TIME
30 Kettlebell Swings 2/1.5 P AMRAP 45 MIN
30 Burpees Run 800 meters
30 Glute-ham Sit-ups 80 Squats
8 Muscle-ups
HELTON U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe,
J.J. U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City,
Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in
Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq,
when an improvised explosive device detonated near his vehicle. Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II
Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on
March 22, 2010, while supporting combat operations in Helmand province,
3 ROUNDS FOR TIME Afghanistan.
Run 800 meters
30 DB Squat Cleans 50/35 lbs FOR TIME
30 Burpees 1 Squat clean 185/125 lbs
10 Parallettes HSPU
HIDALGO U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, 9 Parallettes HSPU
Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in
Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, 3 Squat Cleans 185/125 lbs
from wounds suffered when insurgents attacked his unit with an improvised
explosive device.
8 Parallettes HSPU
FOR TIME 7 Parallettes HSPU
Run 2 miles 5 Squat Cleans 185/125 lbs
Rest 2 minutes 6 Parallettes HSPU
20 Squat Cleans 135/95 lbs 6 Squat Cleans 185/125 lbs
20 Box Jumps 24/20 inches 5 Parallettes HSPU
20 Walking Lunge Steps 7 Squat Cleans 185/125 lbs
with plate held overhead 4 Parallettes HSPU
45/25 lbs 8 Squat Cleans 185/125 lbs
20 Box Jumps 24/20 inches 3 Parallettes HSPU
20 Squat Cleans 135/95 lbs 9 Squat Cleans 185/125 lbs
Rest 2 minutes 2 Parallettes HSPU
Run 2 miles 10 Squat Cleans 185/125 lbs
If you've got a twenty 1 Parallette HSPU
pound vest or body armor,
wear it. JACK Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to
the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September
29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised
explosive device.
HOLBROOK U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas,
assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort
Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when AMRAP 20 MIN
insurgents attacked his vehicle with an improvised explosive device. 10 Push Press 115/80 lbs
10 KB Swings 1.5/1 P
10 ROUNDS FOR TIME
10 Pull-ups
Sprint 100 meters JAG 28 U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama,
Rest 1 minute between assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North
Carolina, died on September 29, 2010, while conducting combat operations in
each round Uruzgan province, Afghanistan
5 ROUNDS FOR TIME

HOLLEYMAN U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Run 800 meters
Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort
Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an 28 Kettlebell Swings 2/1.5 P
improvised explosive device in Khutayiah, Iraq.
28 Strict Pull-ups
30 ROUNDS FOR TIME 28 Kettlebell C&J 2/1.5 P
5 Wall Ball Shots 20/14 lbs 28 Strict Pull-ups
3 Handstand Push-ups Run 800 meters
1 Power Clean 225/155 lbs
14
THE HEROES
JARED U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New JOSHIE In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach,
Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort CA who was killed in Afghanistan May 15th, 2007.
Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of
wounds suffered while his unit was conducting combat operations.
3 ROUNDS FOR TIME
4 ROUNDS FOR TIME 21 Dumbbell Snatches
Run 800 meters Right arm 40/25 lbs
40 Pull-ups 21 L Pull-ups
70 Push-ups 21 Dumbbell Snatches Left
arm 40/25 lbs
21 L Pull-ups
JASON S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting The snatches are full squat
combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason"
in honor of his life, family, and courage.
snatches.
FOR TIME JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was
killed in Afghanistan June 2005.
100 Squats
5 Muscle-ups 21-15-9
75 Squats Handstand Push-ups
10 Muscle-ups Ring Dips
50 Squats Push-ups
15 Muscle-ups
25 Squats
20 Muscle-ups KLEPTO U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn,
Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-
Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds
sustained from gunfire from an Afghan military trainee.
JERRY Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during 4 ROUNDS FOR TIME
High Altitude High Opening (HAHO) training while assigned to Army USSOCOM
preparing for deployment to Afghanistan. 27 Box Jumps 24/20 inches
20 Burpees
FOR TIME 11 Squat Cleans 145/105 lbs
Run 1 mile
Row 2000 meters
Run 1 mile LEDESMA Narcotics Detective and Special Assignment Unit Operator Carlos
Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and
killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix,
Arizona.
JOHNSON 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th
Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary AMRAP 20 MIN
Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting
combat operations in Kunar province, Afghanistan. 5 Parallette HSPU
10 Toes through rings
AMRAP 20 MIN 15 Medicine Ball Cleans
9 Deadlift 245/175 lbs 20/14 lbs
8 Muscle-ups
9 Squat cleans 155/115 lbs LOREDO In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach,
VA who was killed in Iraq 11 December 2007.
JOSH U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed 6 ROUNDS FOR TIME
Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his 24 Squats
Humvee during combat operations in Ramadi, Iraq.
24 Push-ups
FOR TIME 24 Walking lunge steps
21 OHS 95/65 lbs Run 400 meters
42 Pull-ups
21 OHS 95/65 lbs
30 Pull-ups LUCE Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion,
21 OHS 95/65 lbs 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in
Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire
18 Pull-ups improvised explosive device.
3 ROUNDS FOR TIME

Run 1000 meters
10 Muscle-ups
100 Squats
Wear a 20 pound vest
15
THE HEROES
LUMBERJACK 20 On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal MEADOWS U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop,
Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces
ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Special Operations Command, based in Camp Pendleton, California, was killed by
Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, enemy fire on September 5, 2009 in Farah Province, Afghanistan.
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. FOR TIME
20 Muscle-ups
FOR TIME 25 Lowers from an
20 Deadlifts 275/185 lbs inverted hang on the
Run 400 meters rings.
20 KB Swings 2/1.5 P 30 Ring HSPU
Run 400 meters 35 Ring Rows
20 OHS 115/80 lbs 40 Ring Push-ups
Run 400 meters
20 Burpees
MICHAEL In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,
Run 400 meters who was killed in Afghanistan June 28.
20 Chest to Bar
Run 400 meters 3 ROUNDS FOR TIME
20 Box jumps 24/20 inches Run 800 meters
Run 400 meters 50 Back Extensions
20 DB Squat Cleans 45/25 lbs 50 Sit-ups
Run 400 meters
MOON U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned
MANION First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team,
82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13,
assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine
2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when
Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire
insurgents attacked his vehicle with an improvised explosive device.
on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

Run 400 meters 10 Dumbbell Hang Split
29 Back Squats 135/95 lbs Snatches Right arm 40/25 lbs
1 15 ft Rope Climb
McCLUSKEY U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, 10 Dumbbell Hang Split
Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII
Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4,
Snatches Left arm 40/25 lbs
2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, 1 Rope Climb 15 ft
Mohammad Agha district, Afghanistan.
3 ROUNDS FOR TIME

9 Muscle-ups MOORE Officer David S. Moore, 29, of the Indianapolis Metropolitan Police
Department, died on January 26, 2011 from gunshot wounds suffered on January
15 Burpee Pull-ups 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.
21 Pull-ups
Run 800 meters AMRAP 20 MIN
If you've got a twenty 1 15 ft Rope Climb
pound vest or body armor, Run 400 meters
wear it. Max Rep HSPU
McGHEE Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, MORRISON U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio,
34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire.
assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th
His emergency response vehicle went over the side of the road and fell 800 feet into
Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from
a steep canyon during fire suppression activities protecting Camp 16 outside the
injuries suffered on September 25 when insurgents in Kandahar, Afghanistan
City of Palmdale, CA.
attacked his vehicle with an improvised explosive device.
AMRAP 30 MIN 50-40-30-20-10

5 Deadlifts 275/185 lbs Wall Ball Shots 20/14 lbs
13 Push-ups Box Jumps 24/20 inches
9 Box Jumps 24/20 inches Kettlebell swings 1.5/1 P
16
THE HEROES
MR. JOSHUA SO1 Joshua Thomas Harris, 36, drowned during combat PAUL Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot
operations, August 30th 2008 in Afghanistan. and killed in the line of duty while responding to a domestic disturbance call on April
4, 2009.
5 ROUNDS FOR TIME

5 ROUNDS FOR TIME
Run 400 meters
50 Double unders
30 Glute-ham sit-ups
35 Knees to elbows
15 Deadlifts 250/175 lbs
20 Yards Overhead walk
185/130 lbs
MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan June 28th, 2005. PHEEZY U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,
Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II
Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May
FOR TIME 18, 2010, while supporting combat operations in Helmand province, Afghanistan.
Run 1 mile
100 Pull-ups 3 ROUNDS FOR TIME
200 Push-ups 5 Front squats 165/115 lbs
300 Squats 18 Pull-ups
Run 1 mile 5 Deadlifts 225/155 lbs
Partition the pull-ups, push- 18 Toes-to-bar
ups, and squats as 5 Push Jerks 165/115 lbs
needed. Start and finish 18 Hand-release Push-
with a mile run. If you've got ups
a twenty pound vest or
body armor, wear it. RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield,
Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was
killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P.
NATE In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February Hill, near Bowling Green, Virginia.
4th, 2008 during combat operations in Iraq.
AMRAP 12 MIN
AMRAP 20 MIN 12 Box Jumps 24/20 inches
2 Muscle-ups 6 Thrusters 95/65 lbs
4 Handstand Push-ups 6 Bar-facing Burpees
8 Kettlebell Swings 2/1.5 P
RALPH British Army Second Lieutenant Ralph Johnson, 24, of South Africa,
NICK U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed
California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his
Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries vehicle with an improvised explosive device.
suffered when insurgents attacked his Humvee with an improvised explosive device
in Baghdad, Iraq.
4 ROUNDS FOR TIME
12 ROUNDS FOR TIME 8 Deadlift 250/175 lbs
10 DB Hang Squat Clean 16 Burpees
45/35 lbs 3 15 ft Rope Climbs
6 HSPU on dumbbells Run 600 meters
RANDY Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member
NUTTS Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer
Simmons' wife and two children.
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 FOR TIME
District, about 25 km southwest of Kandahar City on December 23, 2009.
75 Power Snatches 75/55 lbs
FOR TIME
10 Handstand Push-ups
15 Deadlift 250/175 lbs RANKEL U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana,
assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine
25 Box Jumps 30/24 inches Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7,
2010, while supporting combat operations in Helmand Province, Afghanistan.
50 Pull-ups
100 Wall Ball Shots 20/14 lbs AMRAP 20 MIN
200 Double-unders 6 Deadlifts 225/155 lbs
Run 400 meters with a 7 Burpee Pull-ups
plate 45/25 lbs 10 Kettlebell Swings 2/1.5 P
Run 200 meters
17
THE HEROES
RICKY U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, SANTORA U.S. Army Sergeant Jason A. Santora, of Farmingville, New York,
assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning,
Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds
while on a combat patrol in Mosul, Iraq. sustained during a firefight with insurgents.
AMRAP 20 MIN 3 ROUNDS FOR TIME

10 Pull-ups 1’ Squat cleans 155/115 lbs
5 Dumbbell Deadlift 75/55 lbs 1’ 20 forward + 20'
8 Push-press 135/95 lbs backwards = 1 rep
1’ Deadlifts 245/175 lbs
1’ Burpees
RJ Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major
1’ Jerks 155/115 lbs
Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in
Southern Afghanistan on Wednesday, March 24, 2010. Rest 1 minute.
5 ROUNDS FOR TIME
Run 800 meters SEAN U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing,
Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade
5 15 ft Rope Climbs Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell,
Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan,
50 Push-ups when insurgents attacked his unit with an improvised explosive device.
10 ROUNDS FOR TIME

ROY Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to 11 Chest to bar Pull-ups
the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor
Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was 22 Front Squats 75/55 lbs
killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting
combat operations.
SEVERIN U.S. Army Sergeant First Class Severin W. Summers III, 43, of
Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group
5 ROUNDS FOR TIME (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole
15 Deadlifts 225/155 lbs Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised
explosive device.
25 Pull-ups FOR TIME
50 Strict Pull-ups
100 Push-ups, release
RYAN Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper
fire July 21st 2008 when he stepped off his fire truck responding to a call. hands from floor at the
bottom
5 ROUNDS FOR TIME Run 5000 meters
7 Muscle-ups If you've got a twenty
21 Burpees pound vest or body armor,
Each burpee terminates wear it.
with a jump one foot above
max standing reach.
SHIP Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy,
SANTIAGO U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois,

Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian
Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008
assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, by a roadside bomb in Kandahar province, Afghanistan.
Georgia, died on July, 18, 2010, in Bagram, Afghanistan.
9 ROUNDS FOR TIME

7 ROUNDS FOR TIME 7 Squat Cleans 185/125 lbs
18 Dumbbell Hang Squat 8 Burpee Box Jumps 36/30
cleans 35/25 lbs inches
18 Pull-ups
10 Power Cleans 135/95 lbs
10 Handstand Push-ups SMALL U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania,
assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg,
North Carolina, 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.
3 ROUNDS FOR TIME

Row 1000 meters
50 Burpees
Run 800 meters
18
THE HEROES
STEPHEN Third Battalion, Princess Patricia's Canadian Light Infantry member TOM U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas,
Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team
Panjwaii district in Afghanistan. (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October
14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit
with small arms fire.
30-25-20-15-10-5
GHD Sit-ups AMRAP 25 MIN
Back Extensions 7 Muscle-ups
Knees to elbow 11 Thruster 155/110 lbs
Stiff Legged Deadlifts 14 Toes-to-bar
95/65 lbs
TOMMY MAC Sgt. Thomas R. MacPherson, 26, was killed by enemy forces
STRANGE U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st during a heavy firefight while conducting combat operations in Ghazni Province,
Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Afghanistan. He was leading an assault against an enemy position when he was
Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on mortally wounded by small arms fire.
August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak
province, Afghanistan.
2 ROUNDS FOR TIME
8 ROUNDS FOR TIME 12 Burpees
Run 600 meters 12 Thrusters 115/75 lbs
11 Weighted Pull-ups 1.5/1 P 12 Burpees
11 Walking lunge steps, 12 Power Snatches 115/75
lbs
carrying kettlebells 1.5/1 P
11 Kettlebell Thrusters 12 Burpees
1.5/1 P 12 Push Jerks 115/75 lbs
12 Burpees
THE CHIEF 12 Hang Squat Cleans
115/75 lbs
AMRAP 3 MIN 12 Burpees
3 Power Cleans 135/95 lbs 12 OHS 115/75 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a TOMMY V Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake,
total of 5 cycles. Post Minnesota, died in a training accident in Arizona, on Feb. 13.
rounds completed for each

FOR TIME
of the 5 cycles.
12 15 ft Rope Climbs
THE SEVEN A suicide bomber killed seven CIA officers and one Jordanian 15 Thrusters 115/80 lbs
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 9 15 ft Rope Climbs
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 9 Thrusters 115/80 lbs
name.
6 15 ft Rope Climbs
7 ROUNDS FOR TIME
7 Thrusters 135/95 lbs TULLY U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek,
Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne),
7 Knees to elbows based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of
wounds sustained from an improvised explosive device.
7 Burpees 4 ROUNDS FOR TIME
7 Kettlebell Swings 2/1.5 P Swim 200 meters
7 Pull-ups 23 Dumbbell Squat
Cleans 40/25 lbs
THOMPSON U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma,
commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd
Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on
January 29, 2010, while supporting combat operations in the Wardak Province of TUMILSON U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/
Afghanistan. Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa,
assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011,
in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.
10 ROUNDS FOR TIME
1 15 ft Rope Climb 8 ROUNDS FOR TIME
29 Back Squats 95/65 lbs Run 200 meters
10 meters Barbells 11 Dumbbell Burpee
Farmer Carry 135/95 lbs Deadlifts 60/45 lbs
19
THE HEROES
TYLER 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, WILMOT Canadian Forces Private Colin Wilmot, 24, of Fredericton, New
Afghanistan, of wounds sustained when insurgents attacked his unit using rocket- Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light
propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6,
Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, 2008 from wounds suffered when an explosive device detonated near him in the
Colorado. Panjwali District of Afghanistan.

7 Muscle-ups 50 Squats
21 Sumo-deadlift High- 25 Ring Dips
pull 95/65 lbs
WITTMAN U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana,
assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th
WAR FRANK Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died
Infantry Division, based out of Fort Carson, Colorado, was killed on February 13,
2010, when insurgents attacked his unit with a roadside bomb in Zhari province,
November 25, 2008 while supporting combat operations in Ninewa province, Iraq. Afghanistan.
He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine
Expeditionary Force, Okinawa, Japan.
7 ROUNDS FOR TIME
3 ROUNDS FOR TIME 15 Kettlebell Swings 1.5/1 P
25 Muscle-ups 15 Power Cleans 95/65 lbs
100 Squats 15 Box Jumps 24/20 inches
35 GHD situps
WOOD Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria,
WEAVER U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died
on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him
assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat with an improvised explosive device.
Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky,
died on September 9, 2010, of wounds suffered when insurgents attacked his unit
with a roadside bomb in Kandahar, Afghanistan. 5 ROUNDS FOR TIME
Run 400 meters
4 ROUNDS FOR TIME 10 Burpee Box Jumps
10 L-pull-ups 24/20 inches
15 Push-ups 10 Sumo-deadlift High-
15 Chest to bar Pull-ups pulls 95/65 lbs
15 Push-ups 10 Thrusters 95/65 lbs
20 Pull-ups Rest 1 minute
15 Push-ups
ZEUS U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina,
assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade
WHITE U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned
Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on
November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents
to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North detonated an improvised explosive device near his vehicle.
Carolina National Guard, based in Goldsboro, North Carolina, died on October 22,
2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents
attacked her unit with an improvised explosive device. 5 ROUNDS FOR TIME
5 ROUNDS FOR TIME 30 Sumo Deadlift High-
3 15 ft Rope Climbs pull 75/55 lbs
10 Toes to bar 30 Box Jumps 20/16 inches
21 Walking Lunge Steps 30 Push Press 75/55 lbs
with plate held overhead Row 30 calories
45/25 lbs
30 Push-ups
Run 400 meters
10 Back Squats Bodyweight
WHITTEN Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st
Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd
Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010,
when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised ZIMMERMAN In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia
explosive device. Beach, VA who was killed in Iraq 11 December 2007.
5 ROUNDS FOR TIME AMRAP 25 MIN

22 Kettlebell Swings 2/1.5 P 11 Chest-to-bar Pull-ups
22 Box Jumps 24/20 inches 2 Deadlifts 315/220 lbs
Run 400 meters 10 Handstand Push-ups
22 Burpees
20
THE HEROES
21
THE HEROES
22
CHALLENGES
30 MUSCLE-UPS
FOR TIME
30 Muscle-ups
300 CHALLENGE
FOR TIME
25 Pull-ups
50 Deadlifts 135/95 lbs
50 Push-ups
50 "Floor wipers” 135/95 lbs
50 Single-arm Clean-and-
Press 1/0.75 P
25 Pull-ups
Time Limit 20 Min
AIR FORCE
FOR TIME
20 Thrusters
20 Sumo Deadlift High-
Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men will use a 95 lbs
barbell. Women will use 65
lbs. Each athlete must do
four burpees at the
beginning of every minute
before moving on to the
barbell work. The athlete is
allowed to move to the next
barbell skill once he/she
has completed all 20 reps.
If the minute clock beeps
during a repetition the
athlete will complete their
rep and then start their four
burpees. Time Limit 20 Min
BASELINE
FOR TIME
Row 500 meters
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
23
BEAR COMPLEX
FOR TIME
Perform 5 sets of 7
sequences (complexes) of
the following exercises:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Bar must touch the ground
each sequence but cannot
rest on the ground or it
terminates the set. Goal is
to increase loads each
round to complete "The
Bear" with max load.
Rest as needed between
sets. You must power clean
the bar to full standing
position before squatting
the weight.
BOX JUMP CHALLENGE

Max height in cm
CROSSFIT TOTAL
The CrossFit Total is the
sum of the best of three
attempts at the squat, the
press, and the deadlift. All
three lifts are done while
standing on the floor.
DOUBLE UNDERS
Max reps
24
CHALLENGES
FIGHT GONE BAD LONG JUMP CHALLENGE
3/5 ROUNDS MAX REPS Max distance long jump
1’ Wall Ball Shots 20/14 lbs from standing position. The
1’ Sumo Deadlift High-pull distance should be noted in
75/55 lbs centimeters and measured
1’ Box Jumps 20 inches as the length from toes to
1’ Push Press 75/55 lbs the first landing point.
1’ Row
Rest 1 minute.
The clock does not reset or
MUSCLE-UPS
stop between exercises. Max reps unbroken.
One point is given for each
rep, except on the rower
where each calorie is one
point.
FILTHY FIFTY
FOR TIME NASTY GIRLS
50 Jumping Pull Ups 3 ROUNDS FOR TIME
50 Kettlebell Swings 1/.75 P 50 Squats
50 Walking Lunges 7 Muscle-ups
50 Knees to Elbows 10 Hang Power Cleans
50 Push Press 45/35 lbs 135/95 lbs
50 Back Extensions
50 Burpees PULL-UPS
50 Double Unders
Max reps
G.I. JANE
FOR TIME
100 Pull-up Burpees
PUSH-UPS
Max reps
HANDSTANDS PUSH-UPS
Max reps
RING DIPS
KING KONG Max reps
3 ROUNDS FOR TIME

2 Muscle Ups
25
CHALLENGES
STRICT PULL-UPS
Max reps
TABATA SOMETHING ELSE

Complete 32 intervals (20
seconds of work followed
by 10 seconds of rest
repeated 8 times)
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Squats
There is no rest between
exercises. One point is
given for each rep.
TABATA THIS
Complete 32 intervals (20
seconds of work followed
by 10 seconds of rest
repeated 8 times)
8 intervals Squats
8 intervals Rower
8 intervals Pull-ups
8 intervals Sit-ups
8 intervals Push-ups
There is no rest between
exercises. One point is
given for each rep, except
on the rower where each
calorie is one point.
THE OTHER TOTAL

The Other Total is the sum
of the best of three
attempts at the Clean,
Bench-press and Overhead
Squat. Clean is from the
ground, power or squat.
26
27
OPEN 2018
18.1 18.4
Complete as many rounds For time:
as possible in 20 minutes 21 , 225/155 lb
of: 21 handstand push-ups
15 deadlifts 225/155 lb
8 toes-to-bars 15 handstand push-ups
10 dumbbell hang clean 9 deadlifts 225/155 lb
and jerks 50/35lb 9 handstand push-ups
14-cal. row 21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts, 315/205 lb
9 deadlifts 315/205 lb
Time cap: 9 min.
18.5 - 12.5 - 11.6

Complete as many reps as
possible in 7 minutes of:
3 thrusters100/65lb.
3 chest-to-bar pull-ups
6 thrusters 100/65lb.
18.2 6 chest-to-bar pull-ups
1-2-3-4-5-6-7-8-9-10 reps 9 thrusters 100/65lb.
for time of: 9 chest-to-bar pull-ups
Dumbbell squats
Bar-facing burpees 50/35 This is a timed workout. If
lb you complete the round of
9, go on to 12. If you
Workout 18.2a complete 12, go on to 15,
1-rep-max clean etc.
Time cap: 12 minutes to
complete 18.2 and 18.2a
18.3
2 Rounds for Time
100 Double-Unders
20 Overhead Squats
(115/80 lb)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
(50/35 lb)
100 Double-Unders
12 Bar Muscle-Ups
Time cap: 14 minutes
28
OPEN 2019
19.1 19.3
Complete as many rounds For time:
as possible in 15 minutes 200-ft. dumbbell overhead
of: lunge 50/35 lb.
50 dumbbell box 24/20 in.
19 wall-ball shots 20/14 lb. 50 strict handstand push-
19-cal. row ups
50-lb. dumbbell, 24-in.
box
19.2 19.4
Beginning on an 8-minute For total time:
clock, complete as many 3 rounds of:
reps as possible of:
25 toes-to-bars 10 snatches 95/65 lb.
50 double-unders 12 bar-facing burpees
15 squat cleans, 135/85 lb.
25 toes-to-bars Then, rest 3 minutes before
50 double-unders continuing with:
13 squat cleans, 185/115
lb. 3 rounds of:
If completed before 8 10 bar muscle-ups
minutes, add 4 minutes to 12 bar-facing burpees
the clock and proceed to:
25 toes-to-bars Time cap: 12 minutes
50 double-unders
11 squat cleans, 225/145 19.5
lb.
If completed before 12 33-27-21-15-9 reps for time
minutes, add 4 minutes to of:
the clock and proceed to: Thrusters 95/65 lb.
25 toes-to-bars Chest-to-bar pull-ups
50 double-unders
9 squat cleans, 275/175 lb. Time cap: 20 minutes
If completed before 16
minutes, add 4 minutes to
the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.
Stop at 20 minutes.
29
OPEN 2020
20.1 20.4
10 rounds for time of: For time:
8 Ground to Overhead 30 box jumps, 24 in.

95/65 lb. 15 clean and jerks 95/65
10 Bar Facing Burpees lb.
30 box jumps, 24 in.
Time cap: 15 minutos 15 clean and jerks, 135/85
lb.
30 box jumps, 24 in.
20.2 10 clean and jerks
185/115 lb.
Complete as many rounds 30 single-leg squats
as possible in 20 minutes 10 clean and jerks
of: 225/145 lb.
30 single-leg squats
4 dumbbell thrusters 5 clean and jerks 275/175
50/35 lb. lb.
6 toes-to-bars 30 single-leg squats
24 double-unders 5 clean and jerks 315/205
lb.
20.3
For time:
21 deadlifts 225/155 lb. 20.5

21 handstand push-ups
15 deadlifts 225/155 lb. For time, partitioned any
15 handstand push-ups way:
9 deadlifts 225/155 lb.
9 handstand push-ups 40 muscle-ups
21 deadlifts 315/225 lb. 80-cal. row
50-ft. handstand walk 120 wall-ball shots, 20/14
15 deadlifts 315/225 lb. lb.
9 deadlifts 315/225 lb. Time cap: 20 min
Time cap: 9 min.
30
OPEN 2021
21.1 21.3
FOR TIME FOR TOTAL TIME
1 wall walk 15 front squats

10 double-unders 30 toes-to-bars
3 wall walks 15 thrusters
30 double-unders Then, rest 1 minute
6 wall walks before continuing with:
60 double-unders 15 front squats
9 wall walks 30 chest-to-bar pull-ups
90 double-unders 15 thrusters
15 wall walks Then, rest 1 minute
150 double-unders before continuing with:
21 wall walks 15 front squats
210 double-unders 30 bar muscle-ups
15 thrusters
Time cap: 15 min.
95/65 lb. for the front
squats and thrusterS.
Workout 21.4 begins

immediately upon
completing or reaching the
time cap for 21.3.
Time cap: 15 min.
21.2 21.4
FOR TIME Complete the following
complex for max load:
10 dumbbell snatches
15 burpee box jump-overs 1 deadlift
20 dumbbell snatches 1 clean
15 burpee box jump-overs 1 hang clean
30 dumbbell snatches 1 jerk
15 burpee box jump-overs
40 dumbbell snatches Time begins immediately
15 burpee box jump-overs following the completion of
50 dumbbell snatches 21.3.
15 burpee box jump-overs
Time cap: 7 min.
50/35 lb. dumbbell,
24/20in. box
Time cap: 20 min.
31
SNATCH
SQUAT SNATCH POWER SNATCH
Date Reps Weight Date Reps Weight
HANG POWER SNATCH SPLIT SNATCH
32
CLEAN
SQUAT CLEAN POWER CLEAN
HANG POWER CLEAN CLEAN & JERK
33
SHOULDER TO OVERHEAD
SHOULDER PRESS PUSH PRESS
JERK SPLIT JERK
34
SQUAT
FRONT SQUAT BACK SQUAT
OVERHEAD SQUAT THRUSTER
35
DEADLIFT + BENCHPRESS
DEADLIFT SUMO DEADLIFT
SUMO DEADLIFT HIGH PULL BENCH PRESS
36
RUNNING
100 METERS 200 METERS
Date Time Notes Date Time Notes
37
RUNNING
1 MILE 5 KILOMETERS
10 KILOMETERS 1/2 MARATHON
38
ROWING
39
ROWING
1 MILE 2 KILOMETERS
5 KILOMETERS 10 KILOMETERS
40
PULLUPS
KIPPING (unbroken) STRICT (unbroken) WEIGHTED
Date Reps Date Reps Date Reps
CHINUPS
41
PUSH UPS
STRICT (unbroken) RINGS (unbroken) WEIGHTED
HANDSTAND PUSH UPS

STRICT (unbroken) PARALELLES (unbroken) RINGS (unbroken)
42
DIPS
BAR DIPS RING DIPS WEIGHTED DIPS
MUSCLEUPS
43
DAILY TRACKING
DATE TIME MON TUE WED THU FRI SAT SUN
SLEEP 1 2 3 4 5 6 7 8 9 10 NUTRITION QUALITY

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
RELIEF 1 2 3 4 5 6 7 8 9 10 Good OK Bad
STRENGTH
WOD
SCORE
45
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
46
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
47
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
48
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
49
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
50
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
51
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
52
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
53
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
54
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
55
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
56
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
57
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
58
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
59
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
60
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
61
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
62
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
63
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
64
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
65
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
66
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
67
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
68
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
69
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
70
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
71
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
72
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
73
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
74
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
75
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
76
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
77
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
78
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
79
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
80
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
81
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
82
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
83
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
84
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
85
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
86
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
87
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
88
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
89
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
90
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
91
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
92
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
93
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
94
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
95
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
96
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
97
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
98
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
99
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
100
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
101
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
102
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
103
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
104
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
105
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
106
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
107
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
108
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
109
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
110
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
111
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
112
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
113
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
114
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
115
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
116
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
117
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
118
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
119
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
120
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
121
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
122
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
123
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
124
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
125
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
126
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
127
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
128
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
129
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
130
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
131
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
132
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
133
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
134
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
135
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
136
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
137
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
138
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
139
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
140
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
141
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
142
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
143
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
144
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
145
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
146
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
147
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
148
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
149
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
150
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
151
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
152
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
153
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
154
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
155
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
156
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
157
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
158
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
159
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
160
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
161
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
162
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
163
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
164
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
165
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
166
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
167
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
168
DAILY TRACKING

Clean 80/20 Off
STRESS 1 2 3 4 5 6 7 8 9 10
ATTITUDE/MOOD
STRENGTH
WOD
SCORE
169
LB-KILO CONVERSION
LBS KG LBS KG LBS KG
5 2,3 170 77,1 335 152,0
10 4,5 175 79,4 340 154,2
15 6,8 180 81,6 345 156,5
20 9,1 185 83,9 350 158,8
25 11,3 190 86,2 355 161,0
30 13,6 195 88,5 360 163,3
35 15,9 200 90,7 365 165,6
40 18,1 205 93,0 370 167,8
45 20,4 210 95,3 375 170,1
50 22,7 215 97,5 380 172,4
55 24,9 220 99,8 385 174,6
60 27,2 225 102,1 390 176,9
65 29,5 230 104,3 395 179,2
70 31,8 235 106,6 400 181,4
75 34,0 240 108,9 405 183,7
80 36,3 245 111,1 410 186,0
85 38,6 250 113,4 415 188,2
90 40,8 255 115,7 420 190,5
95 43,1 260 117,9 425 192,8
100 45,4 265 120,2 430 195,0
105 47,6 270 122,5 435 197,3
110 49,9 275 124,7 440 199,6
115 52,2 280 127,0 445 201,8
120 54,4 285 129,3 450 204,1
125 56,7 290 131,5 455 206,4
130 59,0 295 133,8 460 208,7
135 61,2 300 136,1 465 210,9
140 63,5 305 138,3 470 213,2
145 65,8 310 140,6 475 215,5
150 68,0 315 142,9 480 217,7
155 70,3 320 145,1 485 220,0
160 72,6 325 147,4 490 222,3
165 74,8 330 149,7 495 224,5
171
% 2,5-62,5 KG
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
1RM 2RM 3RM 4RM 5RM 6-7RM 8RM 9RM 10RM 11RM 12RM
2,5 2,4 2,3 2,1 2,0 1,9 1,8 1,6 1,5 1,4 1,3
5 4,8 4,5 4,3 4,0 3,8 3,5 3,3 3,0 2,8 2,5
7,5 7,1 6,8 6,4 6,0 5,6 5,3 4,9 4,5 4,1 3,8
10 9,5 9,0 8,5 8,0 7,5 7,0 6,5 6,0 5,5 5,0
12,5 11,9 11,3 10,6 10,0 9,4 8,8 8,1 7,5 6,9 6,3
15 14,3 13,5 12,8 12,0 11,3 10,5 9,8 9,0 8,3 7,5
17,5 16,6 15,8 14,9 14,0 13,1 12,3 11,4 10,5 9,6 8,8
20 19,0 18,0 17,0 16,0 15,0 14,0 13,0 12,0 11,0 10,0
22,5 21,4 20,3 19,1 18,0 16,9 15,8 14,6 13,5 12,4 11,3
25 23,8 22,5 21,3 20,0 18,8 17,5 16,3 15,0 13,8 12,5
27,5 26,1 24,8 23,4 22,0 20,6 19,3 17,9 16,5 15,1 13,8
30 28,5 27,0 25,5 24,0 22,5 21,0 19,5 18,0 16,5 15,0
32,5 30,9 29,3 27,6 26,0 24,4 22,8 21,1 19,5 17,9 16,3
35 33,3 31,5 29,8 28,0 26,3 24,5 22,8 21,0 19,3 17,5
37,5 35,6 33,8 31,9 30,0 28,1 26,3 24,4 22,5 20,6 18,8
40 38,0 36,0 34,0 32,0 30,0 28,0 26,0 24,0 22,0 20,0
42,5 40,4 38,3 36,1 34,0 31,9 29,8 27,6 25,5 23,4 21,3
45 42,8 40,5 38,3 36,0 33,8 31,5 29,3 27,0 24,8 22,5
47,5 45,1 42,8 40,4 38,0 35,6 33,3 30,9 28,5 26,1 23,8
50 47,5 45,0 42,5 40,0 37,5 35,0 32,5 30,0 27,5 25,0
52,5 49,9 47,3 44,6 42,0 39,4 36,8 34,1 31,5 28,9 26,3
55 52,3 49,5 46,8 44,0 41,3 38,5 35,8 33,0 30,3 27,5
57,5 54,6 51,8 48,9 46,0 43,1 40,3 37,4 34,5 31,6 28,8
60 57,0 54,0 51,0 48,0 45,0 42,0 39,0 36,0 33,0 30,0
62,5 59,4 56,3 53,1 50,0 46,9 43,8 40,6 37,5 34,4 31,3
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
172
% 65-125 KG
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
65 61,8 58,5 55,3 52,0 48,8 45,5 42,3 39,0 35,8 32,5
67,5 64,1 60,8 57,4 54,0 50,6 47,3 43,9 40,5 37,1 33,8
70 66,5 63,0 59,5 56,0 52,5 49,0 45,5 42,0 38,5 35,0
72,5 68,9 65,3 61,6 58,0 54,4 50,8 47,1 43,5 39,9 36,3
75 71,3 67,5 63,8 60,0 56,3 52,5 48,8 45,0 41,3 37,5
77,5 73,6 69,8 65,9 62,0 58,1 54,3 50,4 46,5 42,6 38,8
80 76,0 72,0 68,0 64,0 60,0 56,0 52,0 48,0 44,0 40,0
82,5 78,4 74,3 70,1 66,0 61,9 57,8 53,6 49,5 45,4 41,3
85 80,8 76,5 72,3 68,0 63,8 59,5 55,3 51,0 46,8 42,5
87,5 83,1 78,8 74,4 70,0 65,6 61,3 56,9 52,5 48,1 43,8
90 85,5 81,0 76,5 72,0 67,5 63,0 58,5 54,0 49,5 45,0
92,5 87,9 83,3 78,6 74,0 69,4 64,8 60,1 55,5 50,9 46,3
95 90,3 85,5 80,8 76,0 71,3 66,5 61,8 57,0 52,3 47,5
97,5 92,6 87,8 82,9 78,0 73,1 68,3 63,4 58,5 53,6 48,8
100 95,0 90,0 85,0 80,0 75,0 70,0 65,0 60,0 55,0 50,0
102,5 97,4 92,3 87,1 82,0 76,9 71,8 66,6 61,5 56,4 51,3
105 99,8 94,5 89,3 84,0 78,8 73,5 68,3 63,0 57,8 52,5
107,5 102,1 96,8 91,4 86,0 80,6 75,3 69,9 64,5 59,1 53,8
110 104,5 99,0 93,5 88,0 82,5 77,0 71,5 66,0 60,5 55,0
112,5 106,9 101,3 95,6 90,0 84,4 78,8 73,1 67,5 61,9 56,3
115 109,3 103,5 97,8 92,0 86,3 80,5 74,8 69,0 63,3 57,5
117,5 111,6 105,8 99,9 94,0 88,1 82,3 76,4 70,5 64,6 58,8
120 114,0 108,0 102,0 96,0 90,0 84,0 78,0 72,0 66,0 60,0
122,5 116,4 110,3 104,1 98,0 91,9 85,8 79,6 73,5 67,4 61,3
125 118,8 112,5 106,3 100,0 93,8 87,5 81,3 75,0 68,8 62,5
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
173
% 127,5-187,5 KG
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
127,5 121,1 114,8 108,4 102,0 95,6 89,3 82,9 76,5 70,1 63,8
130 123,5 117,0 110,5 104,0 97,5 91,0 84,5 78,0 71,5 65,0
132,5 125,9 119,3 112,6 106,0 99,4 92,8 86,1 79,5 72,9 66,3
135 128,3 121,5 114,8 108,0 101,3 94,5 87,8 81,0 74,3 67,5
137,5 130,6 123,8 116,9 110,0 103,1 96,3 89,4 82,5 75,6 68,8
140 133,0 126,0 119,0 112,0 105,0 98,0 91,0 84,0 77,0 70,0
142,5 135,4 128,3 121,1 114,0 106,9 99,8 92,6 85,5 78,4 71,3
145 137,8 130,5 123,3 116,0 108,8 101,5 94,3 87,0 79,8 72,5
147,5 140,1 132,8 125,4 118,0 110,6 103,3 95,9 88,5 81,1 73,8
150 142,5 135,0 127,5 120,0 112,5 105,0 97,5 90,0 82,5 75,0
152,5 144,9 137,3 129,6 122,0 114,4 106,8 99,1 91,5 83,9 76,3
155 147,3 139,5 131,8 124,0 116,3 108,5 100,8 93,0 85,3 77,5
157,5 149,6 141,8 133,9 126,0 118,1 110,3 102,4 94,5 86,6 78,8
160 152,0 144,0 136,0 128,0 120,0 112,0 104,0 96,0 88,0 80,0
162,5 154,4 146,3 138,1 130,0 121,9 113,8 105,6 97,5 89,4 81,3
165 156,8 148,5 140,3 132,0 123,8 115,5 107,3 99,0 90,8 82,5
167,5 159,1 150,8 142,4 134,0 125,6 117,3 108,9 100,5 92,1 83,8
170 161,5 153,0 144,5 136,0 127,5 119,0 110,5 102,0 93,5 85,0
172,5 163,9 155,3 146,6 138,0 129,4 120,8 112,1 103,5 94,9 86,3
175 166,3 157,5 148,8 140,0 131,3 122,5 113,8 105,0 96,3 87,5
177,5 168,6 159,8 150,9 142,0 133,1 124,3 115,4 106,5 97,6 88,8
180 171,0 162,0 153,0 144,0 135,0 126,0 117,0 108,0 99,0 90,0
182,5 173,4 164,3 155,1 146,0 136,9 127,8 118,6 109,5 100,4 91,3
185 175,8 166,5 157,3 148,0 138,8 129,5 120,3 111,0 101,8 92,5
187,5 178,1 168,8 159,4 150,0 140,6 131,3 121,9 112,5 103,1 93,8
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
174
% 190-250 KG
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
190 180,5 171,0 161,5 152,0 142,5 133,0 123,5 114,0 104,5 95,0
192,5 182,9 173,3 163,6 154,0 144,4 134,8 125,1 115,5 105,9 96,3
195 185,3 175,5 165,8 156,0 146,3 136,5 126,8 117,0 107,3 97,5
197,5 187,6 177,8 167,9 158,0 148,1 138,3 128,4 118,5 108,6 98,8
200 190,0 180,0 170,0 160,0 150,0 140,0 130,0 120,0 110,0 100,0
202,5 192,4 182,3 172,1 162,0 151,9 141,8 131,6 121,5 111,4 101,3
205 194,8 184,5 174,3 164,0 153,8 143,5 133,3 123,0 112,8 102,5
207,5 197,1 186,8 176,4 166,0 155,6 145,3 134,9 124,5 114,1 103,8
210 199,5 189,0 178,5 168,0 157,5 147,0 136,5 126,0 115,5 105,0
212,5 201,9 191,3 180,6 170,0 159,4 148,8 138,1 127,5 116,9 106,3
215 204,3 193,5 182,8 172,0 161,3 150,5 139,8 129,0 118,3 107,5
217,5 206,6 195,8 184,9 174,0 163,1 152,3 141,4 130,5 119,6 108,8
220 209,0 198,0 187,0 176,0 165,0 154,0 143,0 132,0 121,0 110,0
222,5 211,4 200,3 189,1 178,0 166,9 155,8 144,6 133,5 122,4 111,3
225 213,8 202,5 191,3 180,0 168,8 157,5 146,3 135,0 123,8 112,5
227,5 216,1 204,8 193,4 182,0 170,6 159,3 147,9 136,5 125,1 113,8
230 218,5 207,0 195,5 184,0 172,5 161,0 149,5 138,0 126,5 115,0
232,5 220,9 209,3 197,6 186,0 174,4 162,8 151,1 139,5 127,9 116,3
235 223,3 211,5 199,8 188,0 176,3 164,5 152,8 141,0 129,3 117,5
237,5 225,6 213,8 201,9 190,0 178,1 166,3 154,4 142,5 130,6 118,8
240 228,0 216,0 204,0 192,0 180,0 168,0 156,0 144,0 132,0 120,0
242,5 230,4 218,3 206,1 194,0 181,9 169,8 157,6 145,5 133,4 121,3
245 232,8 220,5 208,3 196,0 183,8 171,5 159,3 147,0 134,8 122,5
247,5 235,1 222,8 210,4 198,0 185,6 173,3 160,9 148,5 136,1 123,8
250 237,5 225,0 212,5 200,0 187,5 175,0 162,5 150,0 137,5 125,0
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
175
% 5-125 LBS
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
5 4,8 4,5 4,3 4,0 3,8 3,5 3,3 3,0 2,8 2,5
10 9,5 9,0 8,5 8,0 7,5 7,0 6,5 6,0 5,5 5,0
15 14,3 13,5 12,8 12,0 11,3 10,5 9,8 9,0 8,3 7,5
20 19,0 18,0 17,0 16,0 15,0 14,0 13,0 12,0 11,0 10,0
25 23,8 22,5 21,3 20,0 18,8 17,5 16,3 15,0 13,8 12,5
30 28,5 27,0 25,5 24,0 22,5 21,0 19,5 18,0 16,5 15,0
35 33,3 31,5 29,8 28,0 26,3 24,5 22,8 21,0 19,3 17,5
40 38,0 36,0 34,0 32,0 30,0 28,0 26,0 24,0 22,0 20,0
45 42,8 40,5 38,3 36,0 33,8 31,5 29,3 27,0 24,8 22,5
50 47,5 45,0 42,5 40,0 37,5 35,0 32,5 30,0 27,5 25,0
55 52,3 49,5 46,8 44,0 41,3 38,5 35,8 33,0 30,3 27,5
60 57,0 54,0 51,0 48,0 45,0 42,0 39,0 36,0 33,0 30,0
65 61,8 58,5 55,3 52,0 48,8 45,5 42,3 39,0 35,8 32,5
70 66,5 63,0 59,5 56,0 52,5 49,0 45,5 42,0 38,5 35,0
75 71,3 67,5 63,8 60,0 56,3 52,5 48,8 45,0 41,3 37,5
80 76,0 72,0 68,0 64,0 60,0 56,0 52,0 48,0 44,0 40,0
85 80,8 76,5 72,3 68,0 63,8 59,5 55,3 51,0 46,8 42,5
90 85,5 81,0 76,5 72,0 67,5 63,0 58,5 54,0 49,5 45,0
95 90,3 85,5 80,8 76,0 71,3 66,5 61,8 57,0 52,3 47,5
100 95,0 90,0 85,0 80,0 75,0 70,0 65,0 60,0 55,0 50,0
105 99,8 94,5 89,3 84,0 78,8 73,5 68,3 63,0 57,8 52,5
110 104,5 99,0 93,5 88,0 82,5 77,0 71,5 66,0 60,5 55,0
115 109,3 103,5 97,8 92,0 86,3 80,5 74,8 69,0 63,3 57,5
120 114,0 108,0 102,0 96,0 90,0 84,0 78,0 72,0 66,0 60,0
125 118,8 112,5 106,3 100,0 93,8 87,5 81,3 75,0 68,8 62,5
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
176
% 130-250 LBS
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
130 123,5 117,0 110,5 104,0 97,5 91,0 84,5 78,0 71,5 65,0
135 128,3 121,5 114,8 108,0 101,3 94,5 87,8 81,0 74,3 67,5
140 133,0 126,0 119,0 112,0 105,0 98,0 91,0 84,0 77,0 70,0
145 137,8 130,5 123,3 116,0 108,8 101,5 94,3 87,0 79,8 72,5
150 142,5 135,0 127,5 120,0 112,5 105,0 97,5 90,0 82,5 75,0
155 147,3 139,5 131,8 124,0 116,3 108,5 100,8 93,0 85,3 77,5
160 152,0 144,0 136,0 128,0 120,0 112,0 104,0 96,0 88,0 80,0
165 156,8 148,5 140,3 132,0 123,8 115,5 107,3 99,0 90,8 82,5
170 161,5 153,0 144,5 136,0 127,5 119,0 110,5 102,0 93,5 85,0
175 166,3 157,5 148,8 140,0 131,3 122,5 113,8 105,0 96,3 87,5
180 171,0 162,0 153,0 144,0 135,0 126,0 117,0 108,0 99,0 90,0
185 175,8 166,5 157,3 148,0 138,8 129,5 120,3 111,0 101,8 92,5
190 180,5 171,0 161,5 152,0 142,5 133,0 123,5 114,0 104,5 95,0
195 185,3 175,5 165,8 156,0 146,3 136,5 126,8 117,0 107,3 97,5
200 190,0 180,0 170,0 160,0 150,0 140,0 130,0 120,0 110,0 100,0
205 194,8 184,5 174,3 164,0 153,8 143,5 133,3 123,0 112,8 102,5
210 199,5 189,0 178,5 168,0 157,5 147,0 136,5 126,0 115,5 105,0
215 204,3 193,5 182,8 172,0 161,3 150,5 139,8 129,0 118,3 107,5
220 209,0 198,0 187,0 176,0 165,0 154,0 143,0 132,0 121,0 110,0
225 213,8 202,5 191,3 180,0 168,8 157,5 146,3 135,0 123,8 112,5
230 218,5 207,0 195,5 184,0 172,5 161,0 149,5 138,0 126,5 115,0
235 223,3 211,5 199,8 188,0 176,3 164,5 152,8 141,0 129,3 117,5
240 228,0 216,0 204,0 192,0 180,0 168,0 156,0 144,0 132,0 120,0
245 232,8 220,5 208,3 196,0 183,8 171,5 159,3 147,0 134,8 122,5
250 237,5 225,0 212,5 200,0 187,5 175,0 162,5 150,0 137,5 125,0
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
177
% 255-375 LBS
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
255 242,3 229,5 216,8 204,0 191,3 178,5 165,8 153,0 140,3 127,5
260 247,0 234,0 221,0 208,0 195,0 182,0 169,0 156,0 143,0 130,0
265 251,8 238,5 225,3 212,0 198,8 185,5 172,3 159,0 145,8 132,5
270 256,5 243,0 229,5 216,0 202,5 189,0 175,5 162,0 148,5 135,0
275 261,3 247,5 233,8 220,0 206,3 192,5 178,8 165,0 151,3 137,5
280 266,0 252,0 238,0 224,0 210,0 196,0 182,0 168,0 154,0 140,0
285 270,8 256,5 242,3 228,0 213,8 199,5 185,3 171,0 156,8 142,5
290 275,5 261,0 246,5 232,0 217,5 203,0 188,5 174,0 159,5 145,0
295 280,3 265,5 250,8 236,0 221,3 206,5 191,8 177,0 162,3 147,5
300 285,0 270,0 255,0 240,0 225,0 210,0 195,0 180,0 165,0 150,0
305 289,8 274,5 259,3 244,0 228,8 213,5 198,3 183,0 167,8 152,5
310 294,5 279,0 263,5 248,0 232,5 217,0 201,5 186,0 170,5 155,0
315 299,3 283,5 267,8 252,0 236,3 220,5 204,8 189,0 173,3 157,5
320 304,0 288,0 272,0 256,0 240,0 224,0 208,0 192,0 176,0 160,0
325 308,8 292,5 276,3 260,0 243,8 227,5 211,3 195,0 178,8 162,5
330 313,5 297,0 280,5 264,0 247,5 231,0 214,5 198,0 181,5 165,0
335 318,3 301,5 284,8 268,0 251,3 234,5 217,8 201,0 184,3 167,5
340 323,0 306,0 289,0 272,0 255,0 238,0 221,0 204,0 187,0 170,0
345 327,8 310,5 293,3 276,0 258,8 241,5 224,3 207,0 189,8 172,5
350 332,5 315,0 297,5 280,0 262,5 245,0 227,5 210,0 192,5 175,0
355 337,3 319,5 301,8 284,0 266,3 248,5 230,8 213,0 195,3 177,5
360 342,0 324,0 306,0 288,0 270,0 252,0 234,0 216,0 198,0 180,0
365 346,8 328,5 310,3 292,0 273,8 255,5 237,3 219,0 200,8 182,5
370 351,5 333,0 314,5 296,0 277,5 259,0 240,5 222,0 203,5 185,0
375 356,3 337,5 318,8 300,0 281,3 262,5 243,8 225,0 206,3 187,5
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
178
% 380-500 LBS
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
380 361,0 342,0 323,0 304,0 285,0 266,0 247,0 228,0 209,0 190,0
385 365,8 346,5 327,3 308,0 288,8 269,5 250,3 231,0 211,8 192,5
390 370,5 351,0 331,5 312,0 292,5 273,0 253,5 234,0 214,5 195,0
395 375,3 355,5 335,8 316,0 296,3 276,5 256,8 237,0 217,3 197,5
400 380,0 360,0 340,0 320,0 300,0 280,0 260,0 240,0 220,0 200,0
405 384,8 364,5 344,3 324,0 303,8 283,5 263,3 243,0 222,8 202,5
410 389,5 369,0 348,5 328,0 307,5 287,0 266,5 246,0 225,5 205,0
415 394,3 373,5 352,8 332,0 311,3 290,5 269,8 249,0 228,3 207,5
420 399,0 378,0 357,0 336,0 315,0 294,0 273,0 252,0 231,0 210,0
425 403,8 382,5 361,3 340,0 318,8 297,5 276,3 255,0 233,8 212,5
430 408,5 387,0 365,5 344,0 322,5 301,0 279,5 258,0 236,5 215,0
435 413,3 391,5 369,8 348,0 326,3 304,5 282,8 261,0 239,3 217,5
440 418,0 396,0 374,0 352,0 330,0 308,0 286,0 264,0 242,0 220,0
445 422,8 400,5 378,3 356,0 333,8 311,5 289,3 267,0 244,8 222,5
450 427,5 405,0 382,5 360,0 337,5 315,0 292,5 270,0 247,5 225,0
455 432,3 409,5 386,8 364,0 341,3 318,5 295,8 273,0 250,3 227,5
460 437,0 414,0 391,0 368,0 345,0 322,0 299,0 276,0 253,0 230,0
465 441,8 418,5 395,3 372,0 348,8 325,5 302,3 279,0 255,8 232,5
470 446,5 423,0 399,5 376,0 352,5 329,0 305,5 282,0 258,5 235,0
475 451,3 427,5 403,8 380,0 356,3 332,5 308,8 285,0 261,3 237,5
480 456,0 432,0 408,0 384,0 360,0 336,0 312,0 288,0 264,0 240,0
485 460,8 436,5 412,3 388,0 363,8 339,5 315,3 291,0 266,8 242,5
490 465,5 441,0 416,5 392,0 367,5 343,0 318,5 294,0 269,5 245,0
495 470,3 445,5 420,8 396,0 371,3 346,5 321,8 297,0 272,3 247,5
500 475,0 450,0 425,0 400,0 375,0 350,0 325,0 300,0 275,0 250,0
100 % 95 % 90 % 85 % 80 % 75 % 70 % 65 % 60 % 55 % 50 %
178

Mayhem Athlete - Max Calculation Worksheet

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© AES & BYN Sports SL

Analista de Texto: AES & BYN Sports SL

No se permite la reproducción total o parcial de este libro, ni el registro en un sistema informático, ni la

MOVEMENT NOTES DATE COACH

MOVEMENT NOTES DATE COACH

Max Sit-ups 1 min

KAREN 5 ROUNDS FOR TIME

10 ROUNDS FOR TIME 6 ROUNDS FOR TIME

10 ROUNDS FOR TIME

5 ROUNDS FOR TIME FOR TIME

5 ROUNDS FOR TIME

3 ROUNDS FOR TIME

7 ROUNDS FOR TIME 7 ROUNDS FOR TIME

3 ROUNDS FOR TIME

AMRAP 30 MIN 50-40-30-20-10

5 ROUNDS FOR TIME

AMRAP 20 MIN 3 ROUNDS FOR TIME

10 ROUNDS FOR TIME

SANTIAGO U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois,

9 ROUNDS FOR TIME

3 ROUNDS FOR TIME

rounds completed for each

5 ROUNDS FOR TIME 6 ROUNDS FOR TIME

5 ROUNDS FOR TIME AMRAP 25 MIN

BOX JUMP CHALLENGE

3 ROUNDS FOR TIME

TABATA SOMETHING ELSE

THE OTHER TOTAL

18.5 - 12.5 - 11.6

8 Ground to Overhead 30 box jumps, 24 in.

21 deadlifts 225/155 lb. 20.5

Time cap: 9 min.

1 wall walk 15 front squats

Workout 21.4 begins

Time cap: 15 min.

Time cap: 20 min.

Date Reps Weight Date Reps Weight

HANG POWER SNATCH SPLIT SNATCH

Date Reps Weight Date Reps Weight

Date Reps Weight Date Reps Weight

HANG POWER CLEAN CLEAN & JERK

Date Reps Weight Date Reps Weight

Date Reps Weight Date Reps Weight

JERK SPLIT JERK

Date Reps Weight Date Reps Weight

Date Reps Weight Date Reps Weight

OVERHEAD SQUAT THRUSTER

Date Reps Weight Date Reps Weight

Date Reps Weight Date Reps Weight

SUMO DEADLIFT HIGH PULL BENCH PRESS

Date Reps Weight Date Reps Weight

Date Time Notes Date Time Notes

400 METERS 800 METERS

Date Time Notes Date Time Notes

Date Time Notes Date Time Notes

10 KILOMETERS 1/2 MARATHON

Date Time Notes Date Time Notes

Date Time Notes Date Time Notes