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110107 First Friday: Heroes and Girls

By jerry Comments

Compare to your last First Friday or look back to see what others have done:









New Hero WODs since our last First Friday:


Dan 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, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

First posted December 12 2010

Five rounds of:

  • 22 Kettlebell swings, 2 pood
  • 22 Box jump, 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots, 20 pound ball
For Time

Brandon Barrett
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

First posted December 26 2010

Two rounds of:

  • 200 Double-unders
  • 135 pound Overhead squat, 50 reps
  • 50 Pull-ups
  • Run 1 mile
For Time

ALL Girls and Heroes:

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

Rest precisely three minutes between each round.

5 rounds, time each round
  • 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.

=== ===

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
Lumberjack 20

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

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First posted 5 December 2009

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For time

Stephen 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, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

First posted 10 Aug 2010

Two rounds

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

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

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

First posted 12 Aug 2010

Ten rounds

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

Severin Summers
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

First posted 5 September 2010

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.
For Time

Joseph Helton
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

First posted 9 September 2010

Three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
For Time

Jack Martin
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010

  • 115 pound Push press, 10 reps
  • 10 KB Swings, 1.5 pood
  • 10 Box jumps, 24 inch box
Max Rounds in 20 Min

Forrest Leamon
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009,while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

First posted October 17 2010

Three rounds

  • 20 L-pull-ups
  • 30 Toes to bar
  • 40 Burpees
  • Run 800 meters
For Time/td>

Nicholas Bulger
Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

First posted October 19 2010

Ten rounds of:

  • Run 150 meters
  • 7 Chest to bar pull-ups
  • 135 pound Front squat, 7 reps
  • 7 Handstand push-ups
For Time

Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

First posted October 21 2010

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

For Time

David Blake McLendon
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

First posted November 13 2010

Four rounds of:

  • 100 foot Walking lunge with 45lb plate held overhead
  • 30 Box jump, 24 inch box
  • 20 Wallball shots, 20 pound ball
  • 10 Handstand push-ups
For Time

Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

First posted November 21 2010

Six rounds of:

  • Carry 50 pound sandbag 400 meters
  • 115 pound Push press, 12 reps
  • 12 Box jumps, 24 inch box
  • 95 pound Sumo deadlift high-pull, 12 reps
For Time

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, NC, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

First posted November 30 2010

10 rounds of:

  • 15 ft Rope Climb, 1 ascent
  • 95 pound Back squat, 29 reps
  • 135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

For Time




  1. Fred says:

    Cindy 15 1/3 rds

  2. Leland says:

    Cindy 11 rounds (3x strict push ups, 4x mixed, 4x assisted)

  3. Joe Hart says:

    Cindy 12 on the minute, 17 total

    DU 31, 29, 29

  4. Harold Doran says:

    Today I chose “Bulger”. The WOD is:

    10 rounds for time:
    150m run
    7 chest-to-bar pull ups
    7 front squat @ 135#
    7 hand stand push ups

    Time: 43 minutes even.

  5. Laura Novotny says:

    Baseline 5:11 (500m row, 40 air squats, 30 situps, 20 pushups, 10 pullups)

    Since 1/09/11 will be the one year anniversary of the day I first stepped into CFOT, I thought I’d do the baseline again to see how things compare. On 1/09/10 Baseline took me 8:03 with pushups on knees and jumping pullups.

    100 DUs for time (cause I continue to struggle with these): 2:52

  6. Cindy – 14 1/3 rounds

  7. Gar Whaley says:

    No Badger this month, to tired from Steck-Con
    Daniel – 19:33

  8. Jerry- 29:36
    1 mile run/ 2 K row/ 1 mile run
    my row was 9:24

  9. Annie – 50, 40, 30, 20, 10 – Double Unders & Situps for time


    Last month was 16min… 🙂

  10. Mike Hart says:

    Daniel – 19:19

    50 Pull-ups
    Run 400m
    21 Thrusters (95#)
    Run 800m
    21 Thrusters (95#)
    Run 400m
    50 Pull-ups

  11. Mike Hart says:

    oh…and 13 DU’s

  12. Kevin Hare says:

    CrossFit Total:

    Back Squat: 375 (pr)
    Press: 165
    Deadlift: 495

    Total: 1035 (pr)

  13. First time Fran 9:58

    Started to do Annie, only to find out that I don’t actually have DU’s. Such a bummer.

  14. J Campbell says:

    Angie 28:54…..

  15. Tom Arsenault says:

    Michael today:
    3 rounds @ 26:17
    5 rounds @ 44:03

    Going back and looking at the listing, Jerry fooled me. Told me it was supposed to be 5 rounds.

  16. Rehab WOD – 20 mins elliptical + 3 x 15 db clean/ push press (12.5#).
    Not allowed to bear much weight or jump weight on the foot yet 🙁
    Elliptical was only 1 level off my pre surgery resistance 🙂
    Sweat was great!!

  17. Eric Mckenna says:

    “Whitten” : 88:17, 53# KBS, “Fury from the Sky”

  18. mhixson says:

    Helen is dead… 11:15

  19. Crystal says:

    500 m row 158.9 — first time doing this
    Helen – 13:?? (I think 13:15 or so..pullups need help)
    Annie 10:35
    20 double unders in a row!!!!!

  20. Grace 5:52
    Extra workout of 250 GHD Sit Ups (No Time)

  21. “The Seven” 45:36 95# Thruster, 175# Deadlift, 53# KB, HSPU’s kipping to abmat

  22. Vinnie Freda says:

    Murph: clock was reset when I came back from my second mile (probably over 60 minutes)


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