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100903 First Friday September

By jerry Comments

Compare to:


The Benchmark Girls
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
5 rounds for time
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min
  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time
  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
  • Clean and Jerk 135 lbs
30 reps for time
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time
  • Snatch 135 pounds
30 reps for time
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time
  • Wall-ball 150 shots
For time
(aka “3 bars of death”)
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min
  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NOtime component to this WOD.
  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

4.2. Explain the Hero Workouts
=== === *****

The Hero Workouts

Jeff Taylor
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

  • Handstand push-ups
  • Ring dips
  • Push-ups
21-15-9 reps, for time

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

First posted 15 July 2005

  • Run 800 meters
  • 50 Back Extensions
  • 50 Sit-ups
3 rounds for time

Michael Murphy
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.

First posted 18 August 2005

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups
For time.

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

First posted 26 February 2007

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups
For time.

Jason Lewis
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

First posted 2 August 2007

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups
For time.

 Mark Carter
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters
3 rounds for time.

Joshua Whitaker
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

First posted 22 December 2007

  • 40 pound Dumbbell snatch, 21 reps, right arm
  • 21 L Pull-ups
  • 40 pound Dumbbell snatch, 21 reps, left arm
  • 21 L Pull-ups

The snatches are full squat snatches.

3 rounds for time.

Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes

Randy Simmons
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

First posted 13 February 2008

75# power snatch, 75 reps For time
Tommy V

Tommy Valentine
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008

  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents
For time

SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted 9 June 2008

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards
For time

Firefighter Ryan Hummert
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. He is survived by his parents Andrew and Jackie Hummert.

First posted 8 October 2008

Five rounds of:

  • 7 Muscle-ups
  • 21 Burpees
  • Each burpee terminates with a jump one foot above max standing reach.

For time

MCpl Erin Doyle
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

First posted 9 October 2008

Five rounds of:

  • 40 pound Dumbbells split clean, 15 reps
  • 21 Pull-ups
For time
Mr. Joshua

Joshua Harris
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

First posted 10 October 2008

Five rounds of:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250 pound Deadlift, 15 reps
For time

Timothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

Five rounds of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps
For time

Daniel Sakai
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

First posted 16 April 2009

Rounds in 20 min of:

  • 24″ box jump, 30 reps
  • 115 pound push press, 20 reps
  • 30 pull-ups
Rounds completed

Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

First posted 2 May 2009

Five rounds:

  • 30 reps, 2 pood Kettlebell swing
  • 30 Burpees
  • 30 Glute-ham sit-ups
For time

Tyler Parten
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

Five rounds:

  • 7 Muscle-ups
  • 21 reps 95 pound Sumo-deadlift high-pull
For time

Stephen Bouzane
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

First posted 7 February 2010

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

  • GHD sit-up
  • Back extension
  • Knees to elbow
  • 95 pound Stiff legged deadlift
For time

Garrett Lawton
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

Three rounds of:

  • 75 Squats
  • 25 Ring handstand push-ups
  • 25 L-pull-ups
For time
War Frank

Warren A Frank
Captain Warren A. Frank, 26, of Cincinnati, 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, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

First posted 1 March 2010

Three rounds of:

  • 25 Muscle-ups
  • 100 Squats
  • 35 GHD situps
For time

Ryan McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

First posted 15 April 2010

  • 275 pound Deadlift, 5 reps
  • 13 Push-ups
  • 9 Box jumps, 24 inch box
Rounds in 30 min

Paul John Rizzo Domenic Sciullo II
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbancecall on April 4, 2009. He was engaged to be married with Lisa Esposito.

First posted 24 April 2010

Five rounds of:

  • 50 Double unders
  • 35 Knees to elbows
  • 185 pound Overhead walk, 20 yards
For Time

Jerry D Patton
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

First posted 9 May 2010

Run 1 mile
Row 2K
Run 1 mile
For Time

Andrew Nuttall
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

First posted 28 May 2010

  • 10 Handstand push-ups
  • 250 pound Deadlift, 15 reps
  • 25 Box jumps, 30 inch box
  • 50 Pull-ups
  • 100 Wallball shots, 20 pounds, 10′
  • 200 Double-unders
  • Run 400 meters with a 45lb plate
For Time

Arnaldo Quinones
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

fund for Arnie’s family has been established by the Los Angeles County Fire Department.

First posted 29 May 2010

With a single 2 pood kettlebell:

  • 21 Turkish get-ups, Right arm
  • 50 Swings
  • 21 Overhead squats, Left arm
  • 50 Swings
  • 21 Overhead squats, Right arm
  • 50 Swings
  • 21 Turkish get-ups, Left arm
For Time
The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted 30 May 2010

“The Seven” Seven rounds of:

  • 7 Handstand push-ups
  • 135 pound Thruster, 7 reps
  • 7 Knees to elbows
  • 245 pound Deadlift, 7 reps
  • 7 Burpees
  • 7 Kettlebell swings, 2 pood
  • 7 Pull-ups
For Time

Robert J. Cottle
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

First posted 22 June 2010

Five rounds of:

  • Run 800 meters
  • 15 ft Rope Climb, 5 ascents
  • 50 Push-ups
For Time

Ronald G. Luce
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

First posted 5 Jul 2010

Wearing a 20 pound vest, three rounds of:

  • Run 1K
  • 10 Muscle-ups
  • 100 Squats
For Time

Michael E. Johnson
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

First posted 9 Jul 2010

  • 245 pound Deadlift, 9 reps
  • 8 Muscle-ups
  • 155 pound Squat clean, 9 reps
Rounds in 20 Min

Michael C. Roy
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

First posted 27 Jul 2010

Five rounds

  • 225 pound Deadlift, 15 reps
  • 20 Box jumps, 24 inch box
  • 25 Pull-ups
For Time

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

First posted 10 Aug 2010

Two rounds

  • 295 pound Deadlift, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 195 pound Bench press, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 145 pound Clean, 24 reps
For Time

Keith Adam 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. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

Ten rounds

  • 95 pound Thruster, 10 reps
  • 10 Ring push-ups
For Time




  1. Jerry Hill says:

    woke up, brushed my teeth with “Mini-Mike”: 4 rounds of 400m run, 30 back ext, 30 ghd sit-up in 21:50. Full Hero later with the lunch bunch

  2. Sean Mulcahy says:

    Grace: 2:42
    Annie: 7:43 (?)

  3. Jackie – 17:36 band assisted pullups

  4. Sean C says:

    Murph – 49:05 – PR by 7+ mins.

  5. “Luce” 72:06
    10# vest, 1 mile runs instead of 1k (oops)

  6. Murph 55:40

    Still doing most of those darn pushups on my knees. Increasing the number of standard-form pushups I do in WODs is going to be one of my top 3 measurable goals for 2011 (although I don’t intend on putting off improving until 2011).

  7. Mark Davis says:

    Diane – 7:10
    21-15-9 of 225# deadlifst and then handstand pushups
    30 second PR.

  8. Nancy – 22:22

    5 rounds – 400m run, 15 overhead squats at 95#

    All rounds of OHS were unbroken except for round 4 when I got on my toes and lost tension.

  9. jerry says:

    R.I.P. “Amanda”
    My squat snatch needs work.
    Did this wod cause the sq snatch scares me, proved to be right.
    There is work to be done. I smell a rematch.

  10. Laurie Wasko says:

    30 Muscle Ups for time
    Word. It wasn’t fast, it wasn’t pretty, but it was 30.

  11. Harold Doran says:

    “Nate” 8 full rounds plus 1 extra MU. Elevated my HSPU today onto the 25# bumpers to increase ROM. Soon will elevate to 45# bumpers and then use paralletes.

  12. Mark Davis says:

    Back for more:
    Kelly – 35:10
    Worked on pushing through when I was beat down.
    Kelly = Jelly.

  13. Heavy Helen – 16:40 w/45# Kettlebell

  14. Ray Fitzgerald says:

    Murph 50:29 Last one was 57+

    Subbed ring pull ups for pull ups, forearm problem.

    I enjoy this workout except for the last mile. Next goal is sub 50 minutes


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805 N. Royal St., Alexandria, VA 22314