CrossFit Old Town Alexandria Virginia: Forging Elite Fitness

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

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

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

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

• Deadlift 225 lbs
• Handstand push-ups

• Clean 135 lbs
• Ring Dips

• Thruster 95 lbs
• Pull-ups

• Clean and Jerk 135 lbs

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

• Snatch 135 pounds

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

• Wall-ball 150 shots

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

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

• 400 meter run
• Overhead squat 95 lbs x 15

• Double-unders
• Sit-ups

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

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

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

• Run 400 meters
• Max rep Pull-ups

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

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

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

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

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

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

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

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.

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

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

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

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

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

• 7 Muscle-ups
• 21 Burpees

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

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

• 40 pound Dumbbells split clean, 15 reps
• 21 Pull-ups

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

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

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

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

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

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

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

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

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

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

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

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

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

• 75 Squats
• 25 Ring handstand push-ups
• 25 L-pull-ups

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

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

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

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

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

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

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

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

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

First posted 29 May 2010

• 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

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

• 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

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

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

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

• Run 1K
• 10 Muscle-ups
• 100 Squats

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

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

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

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

• 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

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

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