The best thing you can do is read, search, and read some more before asking questions about CrossFit. Start with the What is CrossFit? and How To Start pages, review the Exercises & Demos, and dig through the discussion board.

Meanwhile, here are some of the most common questions people ask about CrossFit workouts:

General

What's the WOD?

The "WOD" is the "workout of the day." Each day a new WOD is posted to CrossFit.com, and it's part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Where is the WOD?

The WOD is always posted to the landing page on www.crossfit.com.

What if I can't use the recommended weight or perform the programmed movements?

Use a weight that's manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. For recommended scaling, follow @CrossFit Training on Instagram. The CrossFit Journal also contains resources to help you scale the workout to your level.

Is the WOD enough? Should I do more?

The WOD is a starting point, and each athlete will need to experiment to determine what "enough" means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate, or it can be determined by carefully logging your workouts and evaluating the results.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as "active rest" done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

Will I/can I get big doing CrossFit?

If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.

The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.

Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

Where is that article in the CrossFit Journal?

The CrossFit Journal has a category index, a chronological index, and search features. External search engines can also be employed.

What's the "official" CrossFit warm-up?

The "official" CrossFit warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of:
Samson stretches (do the Samson stretch once each round for 15-30 seconds)
Overhead squats with broomstick or PVC
Sit-ups
Back extensions
Pull-ups
Dips

This warm-up is only a general idea, and coaches and athletes can easily adjust it or create their own versions in order to prepare them for a specific workout.

What's the Burgener Warm-Up?

The Burgener Warm-Up is an Olympic-lifting warm-up sequence designed by Mike Burgener, head coach of the CrossFit Weightlifting Trainer Course. The Burgener Warm-Up is detailed in the CrossFit Journal.

What's a "pood"?

A pood is a Russian unit of measurement used for kettlebells. Common conversions: 1 pood = 36 lb.; 1.5 pood = 54 lb.; 2 pood = 72 lb. Approximate dumbbell equivalents are 35, 55 and 70.

What do the acronyms and abbreviations in the WOD mean?

Common CrossFit acronyms and abbreviations:

  • AMRAP: as many reps (sometimes rounds) as possible.
  • ATG: ass to grass.
  • BP: bench press.
  • BS: back squat.
  • BW (or BWT): bodyweight.
  • CFT: CrossFit Total, consisting of max squat, press and deadlift.
  • CLN: clean.
  • C&J: clean and jerk.
  • C2: Concept II rowing machine.
  • DL: deadlift.
  • FS: front squat.
  • GHD: the device that allows for the proper performance of a glute-ham raise, or a GHD sit-up.
  • GHR: glute-ham raise.
  • GHR or GHD sit-up: A sit-up done on the GHR or GHD machine.
  • GPP: general physical preparedness, aka "fitness."
  • GTG: grease the groove, a protocol of doing many submaximal sets of an exercise throughout the day.
  • H2H: hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).
  • HSPU: handstand push-up.
  • HSQ: hang squat (clean or snatch).
  • IF: intermittent fasting.
  • KB: kettlebell.
  • KTE: knees-to-elbows.
  • Met-con: metabolic-conditioning workout.
  • MP: military press.
  • MU: muscle-up.
  • OHS: overhead squat.
  • Pd: pood.
  • PR: personal record.
  • PP: push press.
  • PSN: power snatch.
  • PU: pull-ups, possibly push-ups depending on the context.
  • Rep: repetition.
  • Rx'd, as Rx'd: as prescribed or as written. A WOD done without any adjustments.
  • RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: sumo deadlift high pull.
  • Set: a number of repetitions.
  • SPP: specific physical preparednesss, aka "skill training."
  • SN: snatch.
  • SQ: squat.
  • TGU: Turkish get-up.
  • TTB: toes-to-bar.
  • WO, sometimes W/O: workout.
  • WOD: workout of the day.
  • YBF: you'll be fine.

What about abs? We never do crunches.

Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, push-ups, pull-ups, etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

What's a hook grip?

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.

When loads are listed, do they include the weight of the bar?

The bar is included. The prescribed weight always means total weight lifted.

Exercises

Where can I find descriptions of the exercises prescribed in the WOD?

Visit the Exercises & Demos page for videos of common CrossFit exercises.

What's a Tabata?

For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.

Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.

The score is the least number of reps scored in any of the intervals.

How much weight for squats?

If a squat load is not specified, squats should be done unloaded. This is sometimes referred to as a "bodyweight" or "air" squat. For back, front and overhead squats, use the weight indicated or scale as necessary.

Farmers carry/farmers walk?

Pick up two heavy dumbbells and walk for distance.

Waiters walk?

Hold a weight (dumbbell, kettlebell, etc.) overhead and walk for distance.

Pull-ups vs. chin-ups?

Use whatever grip is strongest for you—palms facing, palms away, palms parallel, mixed grip, etc.

How do I do a burpee?

From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead. To view a demonstration of the burpee, click here. Workouts sometimes contain burpee variations, such as jumping over a bar or jumping and touching a target.

What's a Samson stretch?

The Samson stretch is described in detail in the CrossFit Journal.

What kind of sit-up should I do?

You can do any style of sit-up you like, though it's recommended you note the style in your records so you can compare performances over time. To view a demonstration of the AbMat sit-up, click here.

What's a pistol?

The pistol is often called a one-legged or single-leg squat. To view a demonstration of a pistol, click here.

Where can I find some guidance on parallette training?

"American Gymnast's Parallette Training Guide": http://www.american-gymnast.com/tt/index_163.cfm

Are kipping pull-ups cheating?

Courtesy of Jesse Woody: "Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer."

To view a demonstration of the kipping pull-up, click here.

What are the differences among the clean (and snatch) variations?

  • Squat clean, aka full clean, aka clean: Start with the bar on the floor and receive it in a full squat.
  • Hang clean: Start with the bar in a "hang position" (held off the floor) and receive it in a full squat. The exact hang position might vary according to the specific instructions for the workout or movement. For example, some workouts will require a hang clean from a position just below the knees, while others will require a hang clean from a position anywhere above the knees, and so on.
  • Power clean: Start with the bar on the floor and receive it in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.
  • Hang power clean: Start from a hang position (described above) and receive the bar in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.

What's the height of the target for wall-ball shots?

The standard height is 10 ft. Scale as needed.

What's the weight of the medicine ball for wall-ball shots?

The standard weight is 20 lb. Scale as needed.

Substitutions

How do you choose substitutions?

CrossFit Training posts scaling options everyday on Facebook and Instagram.

Detailed instructions on substitions and scaling can be found in the CrossFit Journal.

Can I create my own substitutions?

Yes. Remember this: In general, substitutions and scaling preserve the intended stimulus of the original workout, and creative coaches and athletes have a wealth of options. Injuries, mobility issues, training history and many other factors will influence your decisions. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal many options. When in doubt, consult a CrossFit trainer. Detailed instructions can be found in the CrossFit Journal.

What's the best substitute for rope climbing?

Many movements can take the place of rope climbs. Towel pull-ups are one great option. For more realism, set one hand high and one hand low on the towel. A standard rope length is 15 ft., and a standard substitution is 15 towel pulls. "See-saw" towel pull-ups are also an option. If you have a rope but can't pull your weight, tie a dumbell or kettlebell to one end and pull the rope toward you hand over hand. You can do this along the ground or you can throw the rope over the pull-up bar and hoist the weight to the top. Use the climbing arm motion as much as possible.

What if I can't run? Or row?

When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 meters in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. Box jumps, cross-country skiing, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 meters.

What's a good substitute for wall-ball shots?

The "standard" substitute is either dumbbell or barbell thrusters. Because you can't throw dumbells or a bar in the air, use about twice the specified ball weight (40 lb. or so instead of 20 lb.) and do the reps as explosively as possible. Medicine balls are now widely available, and creative athletes have made their own with relative ease.

What's a good substitute for muscle-ups?

Pull-ups and dips. Common rep schemes often equate a certain number of pull-ups plus a certain number of dips with 1 muscle-up. The exact numbers will depend on the athlete. Again, the goal is to preserve the stimulus of the original movement.

What if I can't do pull-ups?

A host of options exists, including assisted pull-ups, jumping pull-ups, negatives, ring rows or even pull-downs. A word of caution: Controlling volume addresses the risk of rhabdomyolysis in less-experienced athletes or those returning after time off. Increased volume of eccentric movement (negatives, for example) correlates to risk of rhabdomyolysis.

What if I can't do handstand push-ups?

Support all or most of your body while working up to handstand push-ups. You can place your hands on the floor and your legs on a bench, ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or Smith machine. You can do partial reps, building up to full range of motion; for example, stack a few books up under your head and lower to the books. Try to remove a book from the pile every workout or so until you are working from the floor. You can also substitute standing presses using absolutely no leg drive, but presses are not as good as working toward the actual motion.

What if I can't do L-sits?

Work on tuck sits (both legs tucked up to your chest), one-leg-extended L-sits (you can alternate legs) or use bands for support (set your parallettes under the pull-up bar and hang the bands from the bar, then put your legs or feet through the band).

What if I don't have rings or can't do ring dips.

Do 3 regular parallel-bars dips for every ring dip prescribed.

What if I can't do double-unders or don't have a jump rope.

Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

What can I sub for back extensions?

Good mornings (with or without weight) or supermans. Many other movements will work, such as lying over an exercise ball with your feet hooked under a bench or bar.

What can I sub for glute-ham sit-ups?

As with back extensions, there are lots of ways to do glute-ham sit-ups. Try lying over an exercise ball with feet hooked under a bench or bar. You can also use a bench in place of a ball.

WOD

Explain The Workouts with Names (the Girls)

The Benchmark Girls
Angie
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups
  • 100 squats
For time
Barbara
  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats
Rest precisely 3 minutes between each round.
5 rounds, each for time
Chelsea
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
Every minute on the minute for 30 minutes
Cindy
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
As many rounds as possible in 20 minutes
Diane
  • 225-lb. deadlifts
  • Handstand push-ups
21-15-9 reps for time
Elizabeth
  • 135-lb. cleans
  • Ring dips
21-15-9 reps for time
Fran
  • 95-lb. thrusters
  • Pull-ups
21-15-9 reps for time
Grace
  • 135-lb. clean and jerks
30 reps for time
Helen
  • Run 400 meters
  • 1.5-pood kettlebell swings, 21 reps
  • 12 pull-ups
3 rounds for time
Isabel
  • 135-lb. snatches
30 reps for time
Jackie
  • Row 1,000 meters
  • 45-lb. thrusters, 50 reps
  • 30 pull-ups
For time
Karen
  • 150 wall-ball shots, 20-lb. ball
For time
Linda
(a.k.a. 3 Bars of Death)
  • 1 1/2 body-weight deadlifts
  • Body-weight bench presses
  • 3/4 body-weight cleans
10-9-8-7-6-5-4-3-2-1 reps for time
Mary
  • 5 handstand push-ups
  • 10 1-legged squats
  • 15 pull-ups
As many rounds as possible in 20 minutes
Nancy
  • Run 400 meters
  • 95-lb. overhead squats, 15 reps
5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
50-40-30-20-10 reps for time
Eva
  • Run 800 meters
  • 2-pood kettlebell swings, 30 reps
  • 30 pull-ups
5 rounds for time
Kelly
  • Run 400 meters
  • 30 box jumps, 24-inch box
  • 30 wall-ball shots, 20-lb. ball
5 rounds for time
Lynne
  • Body-weight bench press
  • Pull-ups
5 rounds for max reps. There is no time component to this workout, although some versions Rx the movements as a couplet.
Nicole
  • Run 400 meters
  • Max-reps pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Amanda
  • Muscle-ups
  • 135-lb. snatches
9-7-5 reps for time
Gwen
  • Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
For load
Marguerita
  • Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
50 reps for time
Candy
  • 20 pull-ups
  • 40 push-ups
  • 60 squats
5 rounds for time
Maggie
  • 20 handstand push-ups
  • 40 pull-ups
  • 60 one-legged squats, alternating legs
5 rounds for time
Hope
  • Burpees
  • 75-lb. power snatches
  • Box jumps, 24-inch box
  • 75-pound thrusters
  • Chest-to-bar pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
3 rounds for max reps

Explain the Hero Workouts

The Hero Workouts
JT Jeff Taylor In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

First posted July 6, 2005
  • Handstand push-ups
  • Ring dips
  • Push-ups
21-15-9 reps for time
MICHAEL Michael McGreevey In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.

First posted July 15, 2005
  • Run 800 meters
  • 50 back extensions
  • 50 sit-ups
3 rounds for time
MURPH Michael Murphy In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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 Aug. 18, 2005
  • Run 1 mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run 1 mile
For time
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.
DANIEL Daniel Crabtree Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised explosive device detonated during combat operations.

He is survived by his wife, Kathy; and daughter, Mallory.

First Posted June 15, 2006
  • 50 pull-ups
  • 400-meter run
  • 95-lb. thrusters, 21 reps
  • 800-meter run
  • 95-lb. thrusters, 21 reps
  • 400-meter run
  • 50 pull-ups
For time
JOSH Joshua Hager U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

First posted Feb. 26, 2007
  • 95-lb. overhead squats, 21 reps
  • 42 pull-ups
  • 95-lb. overhead squats, 15 reps
  • 30 pull-ups
  • 95-lb. overhead squats, 9 reps
  • 18 pull-ups
For time
JASON Jason Lewis U.S. Navy Special Warfare Operator (SEAL) Jason Dale Lewis, 30, of Brookfield, Virginia, was killed by an improvised explosive device while conducting combat operations in Southern Baghdad, on July 6, 2007.

He is survived by his wife, Donna; and three children.

First posted Aug. 2, 2007
  • 100 squats
  • 5 muscle-ups
  • 75 squats
  • 10 muscle-ups
  • 50 squats
  • 15 muscle-ups
  • 25 squats
  • 20 muscle-ups
For time
BADGER  Mark Carter In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.

First posted Dec. 19, 2007
  • 95-lb. squat cleans, 30 reps
  • 30 pull-ups
  • Run 800 meters
3 rounds for time
JOSHIE Joshua Whitaker In honor of U.S. Army Staff Sgt. Joshua Whitaker, 23, of Long Beach, California, who died of wounds sustained in small-arms fire in Afghanistan on May 15, 2007.

He is survived by his mother, Catherine; uncle, Robb; father, Frank Dougherty; aunt, Debra; and cousins, Rachel and Laura.

First posted Dec. 22, 2007
  • 40-lb. dumbbell snatches, 21 reps, right arm
  • 21 L-pull-ups
  • 40-lb. dumbbell snatches, 21 reps, left arm
  • 21 L-pull-ups
The snatches are full squat snatches.
3 rounds for time
NATE Nathan Hardy In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.

First posted Feb. 12, 2008
  • Muscle-ups, 2 reps
  • Handstand push-ups, 4 reps
  • 2-pood kettlebell swings, 8 reps
As many rounds as possible in 20 minutes
RANDY Randy Simmons In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.

He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

First posted Feb. 13, 2008
75-lb. power snatches, 75 reps For time
TOMMY V Tommy Valentine In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

He is survived by his wife, Christina; son, John; and daughter, Meghan.

First posted March 12, 2008
  • 115-lb. thrusters, 21 reps
  • 15-ft. rope climbs, 12 ascents
  • 115-lb. thrusters, 15 reps
  • 15-ft. rope climbs, 9 ascents
  • 115-lb. thrusters, 9 reps
  • 15-ft. rope climbs, 6 ascents
For time
GRIFF SSgt Travis Griffin In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.

Griffin is survived by his son, Elijah.

First posted June 9, 2008
  • Run 800 meters
  • Run 400 meters backward
  • Run 800 meters
  • Run 400 meters backward
For time
RYAN Firefighter Ryan Hummert Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.

He is survived by his parents, Andrew and Jackie.

First posted Oct. 8, 2008
  • 7 muscle-ups
  • 21 burpees
  • Each burpee terminates with a jump one foot above max standing reach.
5 rounds for time
ERIN MCpl Erin Doyle Canadian Army Master Cpl. Erin Doyle, 32, was killed in a firefight on Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan.

He is survived by his wife, Nicole; and his daughter, Zarine.

First posted Oct. 9, 2008
  • 40-lb. dumbbell split cleans, 15 reps
  • 21 pull-ups
5 rounds for time
MR. JOSHUA Joshua Harris U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan.

He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki.

First posted Oct. 10, 2008
  • Run 400 meters
  • 30 GHD sit-ups
  • 250-lb. deadlifts, 15 reps
5 rounds for time
DT Timothy Davis In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

First posted April 13, 2009
  • 155-lb. deadlifts, 12 reps
  • 155-lb. hang power cleans, 9 reps
  • 155-lb. push jerks, 6 reps
5 rounds for time
DANNY Daniel Sakai Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni; and daughter, Jojiye.

First posted April 16, 2009
  • 30 box jumps, 24-inch box
  • 115-lb. push presses, 20 reps
  • 30 pull-ups
As many rounds as possible in 20 minutes
HANSEN Daniel Hansen U.S. Marine Staff Sgt. Daniel Hansen died Feb. 14, 2009, in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated.

Hansen is survived by his mother, Sheryll; father, Delbert; younger sister, Katie; and twin brother, Matthew (also a Marine).

First posted May 2, 2009
  • 2-pood kettlebell swings, 30 reps
  • 30 burpees
  • 30 GHD sit-ups
5 rounds for time
TYLER Tyler Parten U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, 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, Colorado.

Parten is survived by his mother, Lona; and brother, Daniel.

First posted Oct. 17, 2009
  • Muscle-ups, 7 reps
  • 95-lb. sumo deadlift high pulls, 21 reps
5 rounds for time
LUMBERJACK 20 Lumberjacks At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.

U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, 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 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First posted Dec. 5, 2009
275-lb. deadlifts, 20 reps
Run 400 meters
2-pood kettlebell swings, 20 reps
Run 400 meters
115-lb. overhead squats, 20 reps
Run 400 meters
20 burpees
Run 400 meters
20 chest-to-bar pull-ups
Run 400 meters
20 box jumps, 24-inch box
Run 400 meters
45-lb. dumbbell squat cleans, 20 reps
Run 400 meters
For time
STEPHEN Stephen Bouzane Third Battalion, Princess Patricia's Canadian Light Infantry member Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in the Panjwaii District in Afghanistan.

He is survived by his parents, Fred and Moureen; and sister, Kelly.

First posted Feb. 7, 2010
  • GHD sit-ups
  • Back extensions
  • Knees-to-elbows
  • 95-lb. stiff-legged deadlifts
30-25-20-15-10-5 reps for time
GARRETT Garrett Lawton U.S. Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia, was killed by an improvised explosive device in Herat Province, Afghanistan, on Aug. 4, 2008.

He is survived by his wife, Trisha; and two sons, Ryan, 6, and Caden, 4.

First posted Feb. 22, 2010
  • 75 squats
  • 25 ring handstand push-ups
  • 25 L-pull-ups
3 rounds for time
WAR FRANK Warren A Frank U.S. Marine Capt. Warren A. Frank, 26, of Cincinnati, Ohio, died Nov. 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 March 1, 2010
  • 25 muscle-ups
  • 100 squats
  • 35 GHD sit-ups
3 rounds for time
MCGHEE Ryan McGhee U.S. Army Cpl. 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, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

First posted April 15, 2010
  • 275-lb. deadlifts, 5 reps
  • 13 push-ups
  • 9 box jumps, 24-inch box
As many rounds as possible in 30 minutes
PAUL 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 disturbance call on April 4, 2009.

He is survived by his fiancee, Lisa Esposito.

First posted April 24, 2010

  • 50 double-unders
  • 35 knees-to-elbows
  • 185-lb. overhead walk, 20 yards
5 rounds for time
JERRY Jerry D Patton U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

First posted May 9, 2010
Run 1 mile
Row 2,000 meters
Run 1 mile
For time
NUTTS Andrew Nuttall Canadian Armed Forces Lt. 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, Afghanistan, on Dec. 23, 2009.

He is survived by his parents, Richard and Ethel Jane.

First posted May 28, 2010
  • 10 handstand push-ups
  • 250-lb. deadlifts, 15 reps
  • 25 box jumps, 30-inch box
  • 50 pull-ups
  • 100 wall-ball shots, 20-lb. ball
  • 200 double-unders
  • Run 400 meters with a 45-lb. plate
For time
ARNIE Arnaldo Quinones Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, Aug. 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, California.

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 May 29, 2010
With a single 2-pood kettlebell:
  • 21 Turkish get-ups, right arm
  • 50 kettlebell swings
  • 21 overhead squats, left arm
  • 50 kettlebell swings
  • 21 overhead squats, right arm
  • 50 kettlebell swings
  • 21 Turkish get-ups, left arm
For time
THE SEVEN CIA 7 A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names.
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 May 30, 2010
"The Seven"
  • 7 handstand push-ups
  • 135-lb. thrusters, 7 reps
  • 7 knees-to-elbows
  • 245-lb. deadlifts, 7 reps
  • 7 burpees
  • 2-pood kettlebell swings, 7 reps
  • 7 pull-ups
7 rounds for time
RJ Robert J. Cottle Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device while on patrol in southern Afghanistan on Wednesday, March 24, 2010. Cottle 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 June 22, 2010
  • Run 800 meters
  • 15-ft. rope climbs, 5 ascents
  • 50 push-ups
5 rounds for time
LUCE Ronald G. Luce Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 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; 5-year-old daughter, Carrie; and parents, Ronald and Katherine.

First posted July 5, 2010
  • Run 1,000 meters
  • 10 muscle-ups
  • 100 squats
Wearing a 20-lb. vest, 3 rounds for time
JOHNSON Michael E. Johnson U.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.

He is survived by his wife, Durinda.

First posted July 9, 2010
  • 245-lb. deadlifts, 9 reps
  • 8 muscle-ups
  • 155-lb. squat cleans, 9 reps
Complete as many rounds as possible in 20 minutes
ROY Michael C. Roy U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, 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 8, 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 July 27, 2010
  • 225-lb. deadlifts, 15 reps
  • 20 box jumps, 24-inch box
  • 25 pull-ups
5 rounds for time
ADAMBROWN Adam Brown U.S. Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17, 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 his parents.

First posted Aug. 10, 2010
  • 295-lb. deadlifts, 24 reps
  • 24 box jumps, 24-inch box
  • 24 wall-ball shots, 20-lb. ball
  • 195-lb. bench presses, 24 reps
  • 24 box jumps, 24-inch box
  • 24 wall-ball shots, 20-lb. ball
  • 145-lb. cleans, 24 reps
2 rounds for time
COE Keith Adam Coe U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

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

First posted Aug. 12, 2010
  • 95-lb. thrusters, 10 reps
  • 10 ring push-ups
10 rounds for time
SEVERIN Severin Summers U.S. Army Sgt. 1st Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered in Jackson, Mississippi, died Aug. 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 daughters, Jessica, Shelby and Sarah.

First posted Sept. 5, 2010
  • 50 strict pull-ups
  • 100 push-ups, release hands from floor at the bottom
  • Run 5,000 meters
If you have a 20-lb. weight vest or body armor, wear it.
For time
HELTON Joseph Helton U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Georgia, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Florida, was killed Sept. 8, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy.

First posted Sept. 9, 2010
  • Run 800 meters
  • 50-lb. dumbbell squat cleans, 30 reps
  • 30 burpees
3 rounds for time
JACK Jack Martin U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

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

First posted Sept. 29, 2010
  • 115-lb. push presses, 10 reps
  • 1.5-pood kettlebell swings, 10 reps
  • 10 box jumps, 24-inch box
As many rounds as possible in 20 minutes
FORREST 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 Oct. 26, 2009, when his helicopter crashed while on a counternarcotics mission in western Afghanistan.

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

First posted Oct. 17, 2010

  • 20 L-pull-ups
  • 30 toes-to-bars
  • 40 burpees
  • Run 800 meters
3 rounds for time
BULGER Nicholas Bulger Canadian Forces Cpl. 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 detonated near his vehicle.

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

First posted Oct. 19, 2010

  • Run 150 meters
  • 7 chest-to-bar pull-ups
  • 135-lb. front squats, 7 reps
  • 7 handstand push-ups
10 rounds for time
BRENTON 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 Oct. 31, 2009.

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

First posted Oct. 21, 2010

100-ft. bear crawl
100-ft. standing broad jump

Do 3 burpees after every 5 broad jumps. If you have a 20-lb. vest or body armor, wear it.
5 rounds for time
BLAKE 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, Virginia, was killed Sept. 21, 2010, in a helicopter crash during combat operations in the Zabul Province in Afghanistan.

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

First posted Nov. 13, 2010

  • 100-ft. walking lunge with 45-lb. plate held overhead
  • 30 box jumps, 24-inch box
  • 20 wall-ball shots, 20-lb. ball
  • 10 handstand push-ups
4 rounds for time
COLLIN 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, Virginia, was fatally shot on Aug. 18, 2010, during combat operations in eastern Afghanistan.

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

First posted Nov. 21, 2010
  • Carry 50-lb. sandbag 400 meters
  • 115-lb. push presses, 12 reps
  • 12 box jumps, 24-inch box
  • 95-lb. sumo deadlift high pulls, 12 reps
6 rounds for time
THOMPSON Thompson U.S. Army Capt. 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 Jan. 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

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

First posted Nov. 30, 2010

  • 15-ft. rope climb, 1 ascent
  • 95-lb. back squat, 29 reps
  • 135-lb. barbell farmers carry, 10 meters
Begin the rope climbs seated on the floor.
10 rounds for time
WHITTEN Dan Whitten U.S. Army Capt. 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 Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

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

First posted Dec. 12, 2010

  • 2-pood kettlebell swings, 22 reps
  • 22 box jumps, 24-inch box
  • Run 400 meters
  • 22 burpees
  • 22 wall-ball shots, 20-lb. ball
5 rounds for time
BULL Brandon Barrett U.S. Marine Corps Capt. Brandon "Bull" Barrett, 27, of Marion, Indiana, 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 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

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

First posted Dec. 26, 2010

  • 200 double-unders
  • 135-lb. overhead squats, 50 reps
  • 50 pull-ups
  • Run 1 mile
2 rounds for time
RANKEL John Rankel U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

First posted Jan. 7, 2011
  • 225-lb. deadlifts, 6 reps
  • 7 burpee pull-ups
  • 2-pood kettlebell swings, 10 reps
  • Run 200 meters
As many rounds as possible in 20 minutes
HOLBROOK Jason Holbrook U.S. Army Capt. 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 29, 2010, in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife, Heather; and his parents, Joan and James.

First posted Jan. 27, 2011

  • 115-lb. thrusters, 5 reps
  • 10 pull-ups
  • 100-meter sprint
  • Rest 1 minute
10 rounds, each for time
LEDESMA Carlos 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.

He is survived by his wife, Sherry; and sons, Luciano and Elijo.

First posted Feb. 8, 2011
  • 5 parallette handstand push-ups
  • 10 toes-through-rings
  • 15 medicine-ball cleans, 20-lb. ball
As many rounds as possible in 20 minutes
WITTMAN Jeremiah Wittman U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb. 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan.

He is survived by his daughters, Miah and Ariauna; wife, Karyn; siblings, Robert H., Charity, Jenell and Natasha; father, Robert; and mother, Cynthia Church.

First posted Feb. 10, 2011

  • 1.5-pood kettlebell swings, 15 reps
  • 95-lb. power cleans, 15 reps
  • 15 box jumps, 24-inch box
7 rounds for time
MCCLUSKEY Jason McCluskey U.S. Army Sgt. Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on Nov. 4, 2010, when insurgents attacked his unit with small-arms fire in Zarghun Shahr, Mohammad Agha District, Afghanistan.

He is survived by his son, Landen; and mother, Delores Olivares.

First posted March 1, 2011

  • 9 muscle-ups
  • 15 burpee pull-ups
  • 21 pull-ups
  • Run 800 meters
3 rounds for time
WEAVER 1Lt Todd Weaver U.S. Army 1st Lt. Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on Sept. 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife, Emma; daughter, Kiley; parents, Don and Jeanne; and siblings, Glenn, Adrianna and Christina.

First posted March 18, 2011

  • 10 L-pull-ups
  • 15 push-ups
  • 15 chest-to-bar pull-ups
  • 15 push-ups
  • 20 pull-ups
  • 15 push-ups
4 rounds for time
ABBATE Matthew Abbate U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion.

First posted March 26, 2011
  • Run 1 mile
  • 155-lb. clean and jerks, 21 reps
  • Run 800 meters
  • 155-lb. clean and jerks, 21 reps
  • Run 1 mile
For time
HAMMER Michael Bordelon U.S. Army 1st Sgt. Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005.

He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux.

First posted April 17, 2011

  • 135-lb. power cleans, 5 reps
  • 135-lb. front squats, 10 reps
  • 135-lb. jerks, 5 reps
  • 20 pull-ups
Rest 90 seconds between rounds
5 rounds, each for time
MOORE David Moore Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.

He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.

First posted April 28, 2011
  • 15-ft. rope climb, 1 ascent
  • Run 400 meters
  • Max-reps handstand push-ups
As many rounds as possible in 20 minutes
WILMOT Colin Wilmot Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.

He is survived by his fiancee, Laura; father, Eric Craig; and sister, Kathleen.

First posted May 20, 2011

  • 50 squats
  • 25 ring dips
6 rounds for time
MOON Chris Moon U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned 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, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents, Marsha and Brian; and sister, Sunday.

First posted June 2, 2011

  • 40-lb. dumbbell hang split snatches, 10 reps, right arm
  • 15-ft. rope climb, 1 ascent
  • 40-lb. dumbbell hang split snatches, 10 reps, left arm
  • 15-ft. rope climb, 1 ascent


Alternate feet in the split snatch sets.
7 rounds for time
SMALL NAME U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.

First posted June 12, 2011

  • Row 1,000 meters
  • 50 burpees
  • 50 box jumps, 24-inch box
  • Run 800 meters
3 rounds for time
MORRISON Morrison U.S. Army Spc. Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on Sept. 26, 2010, from injuries suffered on Sept. 25, 2010, when insurgents in Kandahar, Afghanistan, attacked his vehicle with an improvised explosive device.

He is survived by his father, Donald; mother, Susan; brother, Gary; and sister, Katie.

First posted July 4, 2011


  • Wall-ball shots, 20-lb. ball
  • Box jumps, 24-inch box
  • Kettlebell swings, 1.5 pood
50-40-30-20-10 reps of:
MANION Travis Manion First Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom; mother, Janet; and sister, Ryan Borek.

First posted July 18, 2011
  • Run 400 meters
  • 135-lb. back squats, 29 reps
7 rounds for time
GATOR Gator U.S. Army Spc. Christopher "Gator" Gathercole, 21, of Santa Rosa, 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.

He is survived by his brother, Edward; sisters, Jennifer Daly and Sarah Ferrell; father, Edward; and mother, Catherine Haines.

First posted Aug. 12, 2011

  • 185-lb. front squats, 5 reps
  • 26 ring push-ups
8 rounds for time
BRADLEY NAME U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan.

He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.

First posted Aug. 17, 2011
  • Sprint 100 meters
  • 10 pull-ups
  • Sprint 100 meters
  • 10 burpees
  • Rest 30 seconds
10 rounds for time
MEADOWS Joshua S. Meadows U.S. Marine Corps Capt. Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on Sept. 5, 2009, in Farah Province, Afghanistan.

He is survived by his wife, Angela; daughter, Olivia; mother, Jan; and sister, Erin.

First posted Sept. 5, 2010
  • 20 muscle-ups
  • 25 lowers from an inverted hang on the rings, slowly, with straight body and arms
  • 30 ring handstand push-ups
  • 35 ring rows
  • 40 ring push-ups
For time
SANTIAGO anibal santiago U.S. Army Sgt. Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy; sons, Hannibal, Desmond and Darian; and parents, Anibal and Maria.

First posted Sept. 24, 2011
  • 35-lb. dumbbell hang squat cleans, 18 reps
  • 18 pull-ups
  • 135-lb. power cleans, 10 reps
  • 10 handstand push-ups
7 rounds for time
CARSE Nathan Carse U.S. Army Cpl. 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 Feb. 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother, Janis; and sisters, Megan Brown and Kristin Purdy.

First posted Oct. 2, 2011
  • 95-lb. squat cleans
  • Double-unders
  • 185-lb. deadlifts
  • Box jumps, 24-inch box
  • Begin each round with a 50-meter bear crawl
21-18-15-12-9-6-3 reps for time
BRADSHAW Brian Bradshaw U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Arkansas, died in Kheyl, Afghanistan, on June 25, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary; and brother, Robert.

First posted Oct. 23, 2011
  • 3 handstand push-ups
  • 225-lb. deadlifts, 6 reps
  • 12 pull-ups
  • 24 double-unders
10 rounds for time
WHITE Ashley White U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

First posted Nov. 8, 2011

  • 15-ft. rope climbs, 3 ascents
  • 10 toes-to-bars
  • 21 walking lunges with 45-lb. plate held overhead
  • Run 400 meters
5 rounds for time
SANTORA Jason Santora US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.

He is survived by his parents, Gary and Theresa; and sister, Gina.

First posted Nov. 24, 2011

  • 155-lb. squat cleans, 1 minute
  • 20-ft. shuttle sprints (20 ft. forward + 20 ft. backwards = 1 rep), 1 minute
  • 245-lb. deadlifts, 1 minute
  • Burpees, 1 minute
  • 155-lb. jerks, 1 minute
  • Rest 1 minute
3 rounds for reps
WOOD SGT Brett Wood Australian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, 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 with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

First posted Dec. 7, 2011

  • Run 400 meters
  • 10 burpee box jumps, 24-inch box
  • 95-lb. sumo deadlift high pulls, 10 reps
  • 95-lb. thrusters, 10 reps
  • Rest 1 minute
5 rounds for time
HIDALGO Darren Hidalgo U.S. Army 1st Lt. Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father, Jorge; mother, Andrea; brothers, Miles and Jared; and sister, Carmen.

First posted Dec. 29, 2011
  • Run 2 miles
  • Rest 2 minutes
  • 135-lb. squat cleans, 20 reps
  • 20 box jumps, 24-inch box
  • 20 walking lunges with 45-lb. plate held overhead
  • 20 box jumps, 24-inch box
  • 135-lb. squat cleans, 20 reps
  • Rest 2 minutes
  • Run 2 miles
If you have a 20-lb. vest or body armor, wear it.
For time
RICKY Ricky Rudd U.S. Army Sgt. William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on Oct. 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

He is survived by his father, William; stepmother, Barbara Rudd; stepbrother, Josh; mother, Pamela Lam; and sister, Elizabeth.

First posted Dec. 30, 2011
  • 10 pull-ups
  • 75-lb. dumbbell deadlifts, 5 reps
  • 135-lb. push presses, 8 reps
Complete as many rounds as possible in 20 minutes
DAE HAN Dae Han Park U.S. Army Sgt. First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), 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.

He is survived by his wife, Mi Kyong; daughters, Niya and Sadie; parents, Joseph and Bonnie; and siblings, Katie and Saejin.

First posted Dec. 31, 2011

  • Run 800 meters with a 45-lb. barbell
  • 15-ft. rope climb, 3 ascents
  • 135-lb. thrusters, 12 reps
3 rounds for time
DESFORGES Joshua Desforges U.S. Marine Corps Sgt. Joshua Desforges, 23, of Ludlow, 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, Afghanistan.

He is survived by his parents, David and Arlene; and his loving sister, Janelle.

First posted Jan. 28, 2012

  • 225-lb. deadlifts, 12 reps
  • 20 pull-ups
  • 135-lb. clean and jerks, 12 reps
  • 20 knees-to-elbows
5 rounds for time
RAHOI SSA Gregory 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 Dec. 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

He is survived by his parents, Natalie and Richard; sister, Teri; and fiancee, Paula Paulk.

First posted Feb. 4, 2012
  • 12 box jumps, 24-inch box
  • 95-lb. thrusters, 6 reps
  • 6 bar-facing burpees
As many rounds as possible in 12 minutes
ZIMMERMAN 1Lt James Zimmerman U.S. Marine Corps 1st Lt. James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on Nov. 2, 2010, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Lynel Winters; parents, Tom and Jane; sister, Megan; and brother, Christian.

First posted Feb. 25, 2012
  • 11 chest-to-bar pull-ups
  • 315-lb. deadlifts, 2 reps
  • 10 handstand push-ups
As many rounds as possible in 25 minutes
KLEPTO Maj David Brodeur U.S. Air Force Maj. David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Arkansas, died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife, Susie; daughter, Elizabeth; and son, David.

First posted March 6, 2012

  • 27 box jumps, 24-inch box
  • 20 burpees
  • 145-lb. squat cleans, 11 reps
4 rounds for time
DEL Dimitri Del Castillo U.S. Army 1st Lt. Dimitri Del Castillo, 24, of Tampa, Florida, 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 his unit with small-arms fire.

He is survived by his wife, Katie; his parents, Mr. and Mrs. Carlos E. Del Castillo; his brother, Carlos Andres; and sister, Anna.

First posted March 27, 2012
  • 25 burpees
  • Run 400 meters with a 20-lb. medicine ball
  • 25 weighted pull-ups with a 20-lb. dumbbell
  • Run 400 meters with a 20-lb. medicine ball
  • 25 handstand push-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 25 chest-to-bar pull-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 25 burpees
For time
PHEEZY Philip P. Clark U.S. Marine Corps Lance Cpl. 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 18, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his wife, Ashton; father, Mike; stepmother, Tammy; mother, Rosmari Kruger; and brothers, Tyler, Kyle and Ryan Nordyke.

First posted April 7, 2012

  • 165-lb. front squats, 5 reps
  • 18 pull-ups
  • 225-lb. deadlifts, 5 reps
  • 18 toes-to-bars
  • 165-lb. push jerks, 5 reps
  • 18 hand-release push-ups
3 rounds for time
J.J. Lance Corporal Justin James Wilson U.S. Marine Lance Cpl. Justin James "JJ" Wilson, 24, of Palm City, 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, Afghanistan.

He is survived by his wife, Hannah McVeigh; parents, Lance and Frances; brother, Christopher; and sister, Jamie-Ella.

First posted April 25, 2012
  • 185-lb. squat clean, 1 rep
  • 10 parallette handstand push-ups
  • 185-lb. squat cleans, 2 reps
  • 9 parallette handstand push-ups
  • 185-lb. squat cleans, 3 reps
  • 8 parallette handstand push-ups
  • 185-lb. squat cleans, 4 reps
  • 7 parallette handstand push-ups
  • 185-lb. squat cleans, 5 reps
  • 6 parallette handstand push-ups
  • 185-lb. squat cleans, 6 reps
  • 5 parallette handstand push-ups
  • 185-lb. squat cleans, 7 reps
  • 4 parallette handstand push-ups
  • 185-lb. squat cleans, 8 reps
  • 3 parallette handstand push-ups
  • 185-lb. squat cleans, 9 reps
  • 2 parallette handstand push-ups
  • 185-lb. squat cleans, 10 reps
  • 1 parallette handstand push-up
For time
JAG 28 Senior Airman Mark Forester U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on Sept. 29, 2010, while conducting combat operations in Uruzgan Province, Afghanistan.

He is survived by his parents, Ray and Pat; and siblings, Terri, David, Joseph and Thad.

First posted May 13, 2012
  • Run 800 meters
  • 28 kettlebell swings, 2-pood kettlebell
  • 28 strict pull-ups
  • 28 kettlebell clean and jerks, 2-pood each
  • 28 strict pull-ups
  • Run 800 meters
For time
BRIAN Brian Bill U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak Province, Afghanistan.

He is survived by his mother, Patricia Parry, and her husband, Dr. Michael Parry; his father, Scott; and siblings, Christian, Amy, Andrea, Kerry, Tessa and Morgan.

First posted May 15, 2012

  • 15-ft. rope climbs, 5 ascents
  • 185-lb. back squats, 25 reps
3 rounds for time
NICK Nicholas P. Steinbacher U.S. Army Spc. Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on Dec. 10, 2006, of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

He is survived by his parents, Paul and Carolyn; and brothers, Dan and Kirk.

First posted June 19, 2012

  • 45-lb. dumbbell hang squat cleans, 10 reps
  • 6 handstand push-ups on dumbbells
12 rounds for time
STRANGE Michael Strange U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak Province, Afghanistan.

He is survived by his fiancee, Breanna Hostetler; parents, Elizabeth and Charles; and siblings, Katelyn, Carly and Charles.

First posted June 24, 2012

  • 600-meter run
  • 1.5-pood weighted pull-up, 11 reps
  • 11 walking lunges, carrying 1.5-pood kettlebells
  • 1.5-pood kettlebell thruster, 11 reps
8 rounds for time
TUMILSON JT TUMILSON U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye.

First posted July 4, 2012

  • Run 200 meters
  • 11 dumbbell burpee deadlifts, 60-lb. dumbbells
8 rounds for time
SHIP Prescott Shipway Canadian Forces Sgt. Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on Sept. 7, 2008, by a roadside bomb in Kandahar Province, Afghanistan.

He is survived by his wife, DeeDee; son, Hayden; and daughter, Rowan.

First posted July 24, 2012

  • 185-lb. squat cleans, 7 reps
  • 8 burpee box jumps, 36-inch box
9 rounds for time
JARED Jared Van Aalst U.S. Army Master Sgt. Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died Aug. 4, 2010, in Kunduz Province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

He is survived by his wife, Katie Van Aalst; his daughters, Kaylie and Ava; and a posthumous son, Hugh Jared.

First posted Aug. 9, 2012

  • Run 800 meters
  • 40 pull-ups
  • 70 push-ups
4 rounds for time
TULLY Michael Tully U.S. Army Sgt. 1st Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his son, Slade.

First posted Aug. 23, 2012

  • Swim 200 meters
  • 40-lb. dumbbell squat cleans, 23 reps
4 rounds for time
HOLLEYMAN Aaron Holleyman U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

First posted Aug. 30, 2012

  • 5 wall-ball shots, 20-lb. ball
  • 3 handstand push-ups
  • 225-lb. power clean, 1 rep
30 rounds for time
ADRIAN Adrian Elizalde U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace.

First posted Sept. 23, 2012

  • 3 forward rolls
  • 5 wall climbs
  • 7 toes-to-bars
  • 9 box jumps, 30-inch box
7 rounds for time
GLEN Glen Doherty Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012.

He is survived by his parents, Ben and Barbara; sister, Katie; and brother, Greg.

First posted Oct. 12, 2012
  • 135-lb. clean and jerks, 30 reps
  • Run 1 mile
  • 15-ft. rope climbs, 10 ascents
  • Run 1 mile
  • 100 burpees
For time
TOM Thomas Martin U.S. Army 1st Lt. Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Arkansas, died on Oct. 14, 2007, in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small-arms fire.

He is survived by his parents, Edmund and Candis; sisters, Sarah Hood, Becky and Laura; fiancee, Erika Noyes; and grandmother, E. Jean.

First posted Oct. 14, 2012

  • 7 muscle-ups
  • 155-lb. thrusters, 11 reps
  • 14 toes-to-bars
As many rounds as possible in 25 minutes
RALPH Ralph Johnson British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.



First posted Nov. 9, 2012

  • 250-lb. deadlifts, 8 reps
  • 16 burpees
  • 15-ft. rope climbs, 3 ascents
  • Run 600 meters
4 rounds for time
CLOVIS Clovis T. Ray U.S. Army 2nd Lt. Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar Province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, Shannon; son, Dean; parents, Bob Ben Sr. and Cecilia; brothers, Eddie and Bob Ben Jr.; and sister, Jennifer.

First posted Nov. 11, 2012
  • Run 10 miles
  • 150 burpee pull-ups
Partition the run and burpee pull-ups as needed.
For time
WESTON Michael Weston U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

First posted Nov. 21 2012

  • Row 1,000 meters
  • 200-meter farmers carry, 45-lb. dumbbells
  • 45-lb. dumbbell waiters walk, 50 meters, right arm
  • 45-lb. dumbbell waiters walk, 50 meters, left arm
5 rounds for time
LOREDO Edwardo Loredo U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

First posted Dec. 31, 2012

  • 24 squats
  • 24 push-ups
  • 24 walking-lunge steps
  • Run 400 meters
6 rounds for time
SEAN Sean Flannery U.S. Army Staff Sgt. Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on Nov. 22, 2010, in Kandahar Province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee, Christina Martin; mother, Charlene; and brothers, Sgt. Brian Flannery and Devin.

First posted Jan. 22, 2013

  • 11 chest-to-bar pull-ups
  • 75-lb. front squats, 22 reps
10 rounds for time
HORTMAN John D. Hortman U.S. Army Capt. John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise.

He is survived by his mother, Brenda Jones; sister, Jill; and brother, Andy Pierce.

First posted Feb. 13, 2013
  • Run 800 meters
  • 80 squats
  • 8 muscle-ups
As many rounds as possible in 45 minutes
HAMILTON Adam Hamilton U.S. Army Spc. Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father, Scott; stepmother, Connie; mother, Nancy Krestan; brothers, Brandon and Nick Krestan; and sisters, Shawney and Taya.

First posted Feb. 22, 2013

  • Row 1,000 meters
  • 50 push-ups
  • Run 1,000 meters
  • 50 pull-ups
3 rounds for time
ZEUS David Hickman U.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife, Calli; parents, David and Veronica; and brother, Devon.

First posted Feb. 26, 2013

  • 30 wall-ball shots, 20-lb. ball
  • 75-lb. sumo deadlift high pulls, 30 reps
  • 30 box jumps, 20-inch box
  • 75-lb. push presses, 30 reps
  • Row 30 calories
  • 30 push-ups
  • Body-weight back squats, 10 reps
3 rounds for time
BARRAZA Ricardo Barraza U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations.

He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla.

First posted March 17, 2013

As many rounds as possible in 18 minutes
CAMERON Thomas Cameron U.S. Coast Guard Lt. Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents, Bette and John; and brother, Alex.

First posted March 26, 2013
  • 50 walking-lunge steps
  • 25 chest-to-bar pull-ups
  • 50 box jumps, 24-inch box
  • 25 triple-unders
  • 50 back extensions
  • 25 ring dips
  • 50 knees-to-elbows
  • 25 wall-ball, "2-fer-1s," 20-lb. ball
  • 50 sit-ups
  • 15-ft. rope climbs, 5 ascents
For time
JORGE Fernando Jorge U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his sister, Gina.

First posted April 7, 2013
  • 30 GHD sit-ups
  • 155-lb. squat cleans, 15 reps
  • 24 GHD sit-ups
  • 155-lb. squat cleans, 12 reps
  • 18 GHD sit-ups
  • 155-lb. squat cleans, 9 reps
  • 12 GHD sit-ups
  • 155-lb. squat cleans, 6 reps
  • 6 GHD sit-ups
  • 155-lb. squat cleans, 3 reps
For time
BREHM Dale Brehm U.S. Army Sgt. Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small-arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife, Raini; father, William; stepmother, Linda; and mother, Laura Williams.

First posted May 14, 2013

  • 15-ft. rope climbs, 10 ascents
  • 225-lb. back squats, 20 reps
  • 30 handstand push-ups
  • Row 40 calories
For time
OMAR Omar Vasquez U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

First posted May 21, 2013

  • 95-lb. thrusters, 10 reps
  • 15 bar-facing burpees
  • 95-lb. thrusters, 20 reps
  • 25 bar-facing burpees
  • 95-lb. thrusters, 30 reps
  • 35 bar-facing burpees
For time
GALLANT Taylor Gallant U.S. Navy Petty Officer 2nd Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on Jan. 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

He is survived by his son, Ethan; brother, Kyle; mother, Elizabeth; and father, Joseph.

First posted June 13, 2013

  • Run 1 mile with a 20-lb. medicine ball
  • 60 burpee pull-ups
  • Run 800 meters with a 20-lb. medicine ball
  • 30 burpee pull-ups
  • Run 400 meters with a 20-lb. medicine ball
  • 15 burpee pull-ups
For time
BRUCK Nathan Bruckenthal U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie; daughter, Harper, born after his death; father, Eric; mother, Laurie Bullock; and sister, Noabeth.

First posted June 26, 2013

  • Run 400 meters
  • 185-lb. back squats, 24 reps
  • 135-lb. jerks, 24 reps
4 rounds for time
SMYKOWSKI Mark Smykowski U.S. Marine Corps Sgt. Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar Province, Iraq.

He is survived by his mother, Diana Ross; father, Bert; and brothers, Darren and Kenny, both Marines.

First posted July 4, 2013

  • Run 6,000 meters
  • 60 burpee pull-ups
  • If you have body armor or a 30-lb. vest, wear it.
For time
FALKEL Chris Falkel U.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

First posted Aug. 20, 2013

  • 8 handstand push-ups
  • 8 box jumps, 30-inch box
  • 15-ft. rope climb, 1 ascent
As many rounds as possible in 25 minutes
DONNY Donald Nichols U.S. Army Spc. Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman Province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; father and stepmother, Jeff and Jeanie; and his brothers, Nick and Joe.

First posted Aug. 21, 2013

  • 225-lb. deadlifts
  • Burpees
21-15-9-9-15-21 reps for time
DOBOGAI Derek Dobogai U.S. Army Capt. Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on Aug. 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed.

He is survived by his parents, David and Lisa; and brothers, Daniel and David Jr.

First posted Aug. 22, 2013

  • 8 muscle-ups
  • 22-yard farmers carry, 50-lb. dumbbells
7 rounds for time
RONEY Ronan Kerr Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011, by a car bomb outside his home in Omagh.

He is survived by his mother, Nuala; brothers, Cathair and Aaron; and sister, Dairine.

First posted Sept. 3, 2013

  • Run 200 meters
  • 135-lb. thrusters, 11 reps
  • Run 200 meters
  • 135-lb. push presses, 11 reps
  • Run 200 meters
  • 135-lb. bench presses, 11 reps
4 rounds for time
DON U.S. Marine Cpl. Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his mother, Susan; his father, David Sr.; his sister, Jennifer Pupillo; and his brothers, David Jr. and Jacob.

First posted Sept. 11, 2013

  • 110-lb. deadlifts, 66 reps
  • 66 box jumps, 24-inch box
  • 1.5-pood kettlebell swings, 66 reps
  • 66 knees-to-elbows
  • 66 sit-ups
  • 66 pull-ups
  • 55-lb. thrusters, 66 reps
  • 66 wall-ball shots, 20-lb. ball
  • 66 burpees
  • 66 double-unders
For time
DRAGON U.S. Army Capt. Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack in Faryab province, Afghanistan.

He is survived by his wife, Jennifer; daughters, Emma and Anna; mother, Pamela Mitchell; father, Jan; and brothers Keith and Alex.

First posted Oct. 5, 2013

  • Run 5,000 meters
  • 4 minutes to find 4-rep-max deadlift
  • Run 5,000 meters
  • 4 minutes to find 4-rep-max push jerk
For load and time
WALSH U.S. Army 1st Lt. Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Debbra; son, Austin; parents, Carolyn and Paul; and brother, Christopher.

First posted Oct. 20, 2013

  • 22 burpee pull-ups
  • 185-lb. back squats, 22 reps
  • Run 200 meters with a 45-lb. plate overhead
4 rounds for time
LEE U.S. Army Staff Sgt. Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012, from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni Province, Afghanistan.

He is survived by his wife, Katherine; sons, Joshua and David; mother, Brenda, and her husband, Larry Carroll; father, Dick Sr.; sister, Specialist Vanessa Compton; and brother, Michael Carroll.

First posted Nov. 16, 2013

  • Run 400 meters
  • 345-lb. deadlift, 1 rep
  • 185-lb. squat cleans, 3 reps
  • 185-lb. push jerks, 5 reps
  • 3 muscle-ups
  • 15-ft. rope climb, 1 ascent
5 rounds for time
WILLY U.S. Marine Corps Sgt. Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his mother and stepfather, Cindy Lee and Ward Easterling; father and stepmother, Mitchell Boyd and Tammy; brothers, Chad, Alex and Curtis; and sister, Layne.

First posted Nov. 22, 2013

  • Run 800 meters
  • 225-lb. front squats, 5 reps
  • Run 200 meters
  • 11 chest-to-bar pull-ups
  • Run 400 meters
  • 2-pood kettlebell swings, 12 reps
3 rounds for time
COFFEY U.S. Marine Cpl. Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012, while conducting combat operations in Helmand Province, Afghanistan.

He is survived by his fiancee, Brittany Dygert; and his parents, Grant and Inger.

First posted Dec. 11, 2013

  • Run 800 meters
  • 135-lb. back squats, 50 reps
  • 135-lb. bench presses, 50 reps
  • Run 800 meters
  • 135-lb. back squats, 35 reps
  • 135-lb. bench presses, 35 reps
  • Run 800 meters
  • 135-lb. back squats, 20 reps
  • 135-lb. bench presses, 20 reps
  • Run 800 meters
  • 1 muscle-up
For time
DG U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan.

He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

First posted Dec. 26, 2013

  • 8 toes-to-bars
  • 35-lb. dumbbell thrusters, 8 reps
  • 35-lb. dumbbell walking lunges, 12 steps
As many rounds as possible in 10 minutes
TK U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan.

He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.

First posted Dec. 28, 2013

  • 8 strict pull-ups
  • 8 box jumps, 36-inch box
  • 2-pood kettlebell swings, 12 reps
As many rounds as possible in 20 minutes
JUSTIN U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan, assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina, died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.

He is survived by his parents, Vickie Hayes and Richard; stepmother, Shawna; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

First posted April 10, 2014

  • Body-weight back squats
  • Body-weight bench presses
  • Strict pull-ups
30-20-10 reps for time of
NUKES U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, California, assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, California, died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman.

He is survived by his parents, Socrates Peter and Patricia; and his brothers, Mike and Marty.

First posted April 15, 2014

    8 minutes to complete:
  • 1-mile run
  • 315-lb. deadlifts, max reps
  • Then, 10 minutes to complete:
  • 1-mile run
  • 225-lb. power cleans, max reps
  • Then, 12 minutes to complete:
  • 1-mile run
  • 135-lb. overhead squats, max reps
Each interval, run for time and complete max reps of the movement
ZEMBIEC U.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq.

He is survived by his wife, Pamela; daughter, Fallyn; parents, Donald and Jo Ann; and brother, John.

First posted May 9, 2014


  • 185-lb. back squats, 11 reps
  • 7 strict burpee pull-ups
  • 400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
5 rounds for time
ALEXANDER Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Gerogia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012, in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.

He is survived by his wife, Kimberly; and two sons, Alexander Blaine and Danny.

First posted May 25, 2014


  • 135-lb. back squats, 31 reps
  • 185-lb. power cleans, 12 reps
5 rounds for time
BELL Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, Louisiana, died Jan. 5, 2012, at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife, Alaina; parents, Richard Bell and Brenda Hart; sister, Candice; stepfather, David Aldrich; stepmother, Kim; stepsister, Stephanie Battista; stepbrother, Matthew Aldrich; maternal grandparents, Ross and Gertrude Peters; paternal grandmother, Carmen; mother- and father-in-law, Mike and Brenda Hart; sister- and brother-in-law, Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

First posted July 4, 2014


  • 185-lb. deadlifts, 21 reps
  • 15 pull-ups
  • 185-lb. front squats, 9 reps
3 rounds for time
JBO U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire.

He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

First posted Aug. 16, 2014

  • 115-lb. overhead squats, 9 reps
  • 15-foot legless rope climbs, beginning from seated, 1 ascent
  • 115-lb. bench presses, 12 reps
As many rounds as possible in 28 minutes
KEVIN Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012, in Uruzgan Province, Afghanistan, while supporting combat stability operations.

Ebbert is survived by his wife, Ursula; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey, a retired Navy SEAL.

First posted Aug. 24, 2014


  • 185-lb. deadlifts, 32 reps
  • 32 hanging hip touches, alternating arms
  • 800-meter running farmers carry, 15-lb. dumbbells
3 rounds for time
ROCKET U.S. Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan.

Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces, Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

First posted Sept. 6, 2014

  • 50-yard swim
  • 10 push-ups
  • 15 squats
As many rounds as possible in 30 minutes
RILEY Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.

Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother, Ken; and a number of family members.

First posted Sept. 28, 2014

If you have a weight vest or body armor, wear it.
  • Run 1.5 miles
  • 150 burpees
  • Run 1.5 miles
For time
FEEKS Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom.

Feeks is survived by his mother and father, Thomas and Ginny; sister, Regina; and wife, Emily.

First posted Oct. 3, 2014

  • 2 x 100-meter shuttle sprint
  • 2 squat clean thrusters, 65-lb. dumbbells
  • 4 x 100-meter shuttle sprint
  • 4 squat clean thrusters, 65-lb. dumbbells
  • 6 x 100-meter shuttle sprint
  • 6 squat clean thrusters, 65-lb. dumbbells
  • 8 x 100-meter shuttle sprint
  • 8 squat clean thrusters, 65-lb. dumbbells
  • 10 x 100-meter shuttle sprint
  • 10 squat clean thrusters, 65-lb. dumbbells
  • 12 x 100-meter shuttle sprint
  • 12 squat clean thrusters, 65-lb. dumbbells
  • 14 x 100-meter shuttle sprint
  • 14 squat clean thrusters, 65-lb. dumbbells
  • 16 x 100-meter shuttle sprint
  • 16 squat clean thrusters, 65-lb. dumbbells
For time
NED Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

First posted Oct. 30, 2014

  • 11 body-weight back squats
  • 1,000-meter row
7 rounds for time
SHAM Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

First posted Oct. 31, 2014

  • 11 body-weight deadlifts
  • 100-meter sprint
7 rounds for time
OZZY U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base, Illinois, sustained wounds from an improvised explosive device that struck his vehicle.

Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

First posted Nov. 1, 2014

  • 11 deficit handstand push-ups
  • 1,000-meter run
7 rounds for time
JENNY U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.

Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

First posted Nov. 28, 2014


  • 45-lb. overhead squats, 20 reps
  • 45-lb. back squats, 20 reps
  • 400-meter run
Complete as many rounds as possible in 20 minutes
SPEHAR U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom.

Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.

First posted Dec. 13, 2014


  • 135-lb. thrusters, 100 reps
  • 100 chest-to-bar pull-ups
  • Run 6 miles
For time
LUKE Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.

Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

First posted Dec. 29, 2014


  • Run 400 meters
  • 155-lb. clean and jerks, 15 reps
  • Run 400 meters
  • 30 toes-to-bars
  • Run 400 meters
  • 45 wall-ball shots, 20-lb. ball
  • Run 400 meters
  • 1.5-pood kettlebell swings, 45 reps
  • Run 400 meters
  • 30 ring dips
  • Run 400 meters
  • 155-lb. weighted lunges, 15 steps
  • Run 400 meters
For time
ROBBIE U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat.

Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

First posted Jan. 24, 2015


  • 8 freestanding handstand push-ups
  • 15-foot L-sit rope climb, 1 ascent
Complete as many rounds as possible in 25 minutes
SHAWN U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell.

Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

First posted Feb. 18, 2015


  • Run 5 miles
Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
For time and number of intervals
FOO Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy.

He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

First posted March 1, 2015


  • 170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
  • 7 chest-to-bar pull-ups
  • 77 double-unders
  • 170-lb. squat clean thrusters, 2 reps
  • 28 sit-ups
As many rounds as possible in 20 minutes, with buy-in
BOWEN Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.

He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

First posted March 8, 2015


  • Run 800 meters
  • 275-lb. deadlifts, 7 reps
  • 10 burpee pull-ups
  • 53-lb. single-arm kettlbell thrusters, 14 reps (7 each arm)
  • 20 box jumps, 24-inch box
3 rounds for time
GAZA Air Force Capt. Lucas “Gaza” Gruenther, 32, of Twain Harte, California, died on January 28, 2013, when his F-16 went down in the Adriatic Sea off the coast of Italy as a result of bad weather. Gruenther was the chief of flight safety for the 31st Fighter Wing at Aviano Base, Italy, at the time of his death.

He is survived by his wife, Cassy; daughter, Serene; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother, Chance Hildreth.

First posted March 15, 2015


  • 35 kettlebell swings, 1.5 pood
  • 30 push-ups
  • 25 pull-ups
  • 20 box jumps, 30-inch box
  • 1-mile run
5 rounds for time
CRAIN Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team.

He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

First posted March 21, 2015


  • 34 push-ups
  • 50-yard sprint
  • 34 deadlifts, 135 lb.
  • 50-yard sprint
  • 34 box jumps, 24-inch box
  • 50-yard sprint
  • 34 clean and jerks, 95 lb.
  • 50-yard sprint
  • 34 burpees
  • 50-yard sprint
  • 34 wall-ball shots, 20-lb. ball
  • 50-yard sprint
  • 34 pull-ups
  • 50-yard sprint
2 rounds for time
CAPOOT Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

First posted May 20, 2015


  • 100 push-ups
  • Run 800 meters
  • 75 push-ups
  • Run 1,200 meters
  • 50 push-ups
  • Run 1,600 meters
  • 25 push-ups
  • Run 2,000 meters
For time
HALL U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.

Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

First posted June 7, 2015


  • 225-lb. cleans, 3 reps
  • 200-meter sprint
  • 20 kettlebell snatches, 1.5 pood (10 each arm)
  • Rest 2 minutes
5 rounds for time
SERVAIS U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.

Servais is survived by his parents, Peter and Susan; and sister, Laura.

First posted June 9, 2015


  • Run 1.5 miles
Then, 8 rounds of:
  • 19 pull-ups
  • 19 push-ups
  • 19 burpees
Then,
  • 400-meter sandbag carry (heavy)
  • 1-mile farmers carry with 45-lb. dumbbells
For time
PK U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member.

He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

First posted July 3, 2015


  • 225-lb. back squats, 10 reps
  • 275-lb. deadlifts, 10 reps
  • 400-meter sprint
  • Rest 2 minutes
5 rounds for time
MARCO U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California.

Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

First posted July 5, 2015


  • 21 pull-ups
  • 15 handstand push-ups
  • 9 thrusters, 135 lb.
3 rounds for time
RENÉ Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

First posted Aug. 14, 2015


  • Run 400 meters
  • 21 walking lunges
  • 15 pull-ups
  • 9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
7 rounds for time
PIKE U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor.

Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

First posted Aug. 23, 2015


  • 75-lb. thrusters, 20 reps
  • 10 strict ring dips
  • 20 push-ups
  • 10 strict handstand push-ups
  • 50-meter bear crawl
5 rounds for time
KUTSCHBACH U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany.

Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

First posted Sept. 20, 2015


  • 11 back squats, 185 lb.
  • 10 jerks, 135 lb.
7 rounds for time
JENNIFER Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

First posted Sept. 25, 2015


  • 10 pull-ups
  • 15 kettlebell swings, 1.5 pood
  • 20 box jumps, 24-inch box
As many rounds as possible in 26 minutes
HORTON U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard.

Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

First posted Oct. 10, 2015


  • 9 bar muscle-ups
  • 11 clean and jerks, 155 lb.
  • 50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
9 rounds for time, with a partner
SCOOTER Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

First posted Oct. 15, 2015

On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:
  • 30 double-unders
  • 15 pull-ups
  • 15 push-ups
  • 100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
30-minute AMRAP, and 5 minutes to find 1-rep-max
MATT 16 U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania.

Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

First posted Nov. 11, 2015


  • 16 deadlifts, 275 lb.
  • 16 hang power cleans, 185 lb.
  • 16 push presses, 135 lb.
  • Run 800 meters
  • 16 deadlifts, 275 lb.
  • 16 hang power cleans, 185 lb.
  • 16 push presses, 135 lb.
  • Run 800 meters
  • 16 deadlifts, 275 lb.
  • 16 hang power cleans, 185 lb.
  • 16 push presses, 135 lb.
For time
T.U.P. U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

First posted Dec. 8, 2015

15-12-9-6-3 reps for time of:
  • 135-lb. power cleans
  • Pull-ups
  • 135-lb. front squats
  • Pull-ups
For time
HARPER Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.

He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

First posted Dec. 26, 2015


  • 9 chest-to-bar pull-ups
  • 135-lb. power cleans, 15 reps
  • 21 squats
  • 400-meter run with a 45-lb. plate
As many rounds as possible in 23 minutes
SISSON U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

First posted Jan. 31, 2015


  • 15-ft. rope climb, 1 ascent
  • 5 burpees
  • 200-meter run
If you have a 20-lb. weight vest or body armor, wear it.
As many rounds as possible in 20 minutes
TERRY Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

First posted Feb. 28, 2016


  • 1-mile run
  • 100 push-ups
  • 100-meter bear crawl
  • 1-mile run
  • 100-meter bear crawl
  • 100 push-ups
  • 1-mile run
For time
BIG SEXY Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

First posted March 9, 2015


  • 6 deadlifts, 315 lb.
  • 6 burpees
  • 5 cleans, 225 lb.
  • 5 chest-to-bar pull-ups
  • 4 thrusters, 155 lb.
  • 4 muscle-ups
5 rounds for time
WOEHLKE Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

First posted March 29, 2015


  • 4 jerks, 185 lb.
  • 5 front squats, 185 lb.
  • 6 power cleans, 185 lb.
  • 40 pull-ups
  • 50 push-ups
  • 60 sit-ups
Rest 3 minutes between rounds.
3 rounds, each for time
MAUPIN U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

First posted April 10, 2016


  • Run 800 meters
  • 49 push-ups
  • 49 sit-ups
  • 49 squats
4 rounds for time
HILDY Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

First posted May 29, 2016


  • 100-calorie row
  • 75 thrusters, 45-lb. barbell
  • 50 pull-ups
  • 75 wall-ball shots, 20-lb. ball
  • 100-calorie row
If you've got a 20-lb. vest or body armor, wear it.
For time

Explain Fight Gone Bad

In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We've used this in 3- and 5-round versions. The stations are:

  1. Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
  2. Sumo deadlift high pulls, 75 lb. (reps)
  3. Box jumps, 20-inch box (reps)
  4. Push presses, 75 lb. (reps)
  5. Row for calories (calories)

The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.

Explain Tabata This

Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:

  1. Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates and allows greater overall level of work.
  3. Rowing first reduces reps on all other exercises.
  4. Rowing reps are not seriously affected if done last.
  5. Improvement happens really fast when the workout is done consistently (bi-monthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:

A total score of 53 (excellent score, by the way) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-ups

6 push-ups

13 sit-ups

12-calorie row (use the calorie counter and call each calorie a rep)

This score is a 53.

I can't do the WOD as prescribed. Any help for scaling?

The CrossFit Training Department's Instagram page is a great resource for tips on how to appropriately scale workouts. (https://www.instagram.com/crossfittraining/?hl=en)

How about a worksheet to track my performance?

We encourage everyone to post their results each day to the comments section, and we always provide a link back to the previous comments when a workout is repeated. There are also several great sites online that provide a comprehensive tracking service, such as that by our friends at Beyond The Whiteboard (https://beyondthewhiteboard.com/).

OK, so I've done the CFT. How do I rank? Are there any standards?

CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)

Men's Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

So what's this CrossFit Total (a.k.a. CFT) I keep hearing about?

Head right over here and read all about it!

What's this 1-1-1-1-1-1-1 all about? Is that really the whole WOD?

Yes, that really is the WOD. It's a max effort strength WOD rather than a metabolic conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.

Equipment

Where can I get _____?

Since CrossFit.com went up in 2001, equipment has become far easier to find. A host of online retailers cater to our community, and many general fitness stores also have what you need. Athletes in more remote locations might have fewer options, but retailers are working to address growing markets around the world. If retailers don't ship to your area, send an email asking them to start.

Can I build _____?

In the early days of CrossFit.com, athletes found many creative ways to build their own equipment. An Internet search will reveal many options, and the Equipment category of the CrossFit Journal has options as well. With homemade equipment, safety is the foremost concern.

How do I build a lifting platform?

The CrossFit Journal has instructions, and a host of variations are available through an Internet search.

What's the "best" damper setting on the C2 rower?

Personal preference determines the damper setting. For most people, a setting of 3-4 best replicates the feel of a boat on water. Some will prefer other settings. For more info, watch this video.

What shoes should I wear?

That's up to you. Manufacturers now offer shoes designed specifically for CrossFit, and some athletes will use different shoes for different workouts. For example, weightlifting shoes have elevated, non-compressible heels. However, remember that the shoes don't make you fitter.

Essential References

What are essential references for CrossFit?

We consider these references to be utterly indispensable:

  1. CrossFit.com—This site contains a wealth of information, and visitors are encouraged to explore. The CrossFit.com archives contain more than 14 years of workouts, including demonstrations, tips and discussions.

  2. The Exercises & Demos page by CrossFit Training—This page contains an ever-growing library of resources to help you move with virtuosity.

  3. The CrossFit Journal—The CrossFit Journal contains thousands of articles, including seminal pieces authored by CrossFit Founder and CEO Greg Glassman.

  4. CrossFit Trainer Courses—Led all over the world by CrossFit Seminar Staff, these courses cover everything, from the basics of CrossFit, to advanced CrossFit principles, to special areas including weightlifting, powerlifting and running.

  5. The CrossFit Trainer Directory—Connect with a credentialed CrossFit trainer in your area.

  6. CrossFit Affiliates—All CrossFit affiliates have websites, and many offer excellent instructional content online for free. We encourage you to visit your local CrossFit affiliate and ask a qualified trainer your questions.

Nutrition

What is CrossFit's diet prescription?

The short answer: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

To optimize fitness, you will need to measure and record intake, evaluate performance and potentially change intake until the desired results are achieved. This approach to diet is no different than the approach to workouts.

To start, we recommend everyone give the baseline Zone Diet prescription a try for four weeks. Doing so will help you establish measurable, observable, repeatable data on your input (food) and output (performance). Once you have completed a minimum baseline term of four weeks, you may find you have to make small tweaks to the block prescription until you achieve your best performance.

This type of measured, systematic self-observation will be the best guide as to whether you should eat any type of food or implement any diet "strategy.”

For instance, experimentation will give you valuable information on grains, legumes, dairy and salt, and it can even help you plan the frequency and timing of your meals. You may need to your adjust your food intake for your lifestyle, goals, discipline, commitment level, etc. You may choose to experiment with supplementation, post-workout nutrition, fasting, and so on. You may choose to include a cheat meal, eat more fat, consume more food, etc.

Overall, diet is specific to each individual, and he or she can optimize diet by carefully tracking input and output.

What are the best Zone Diet references?

Read ["Mastering The Zone"](http://www.amazon.com/gp/product/0060391901/104-6212051-6913520?v=glance&n=28315 5) by Barry Sears.

The Zone website is also a good resource.

The CrossFit Journal article "Zone Meal Plans" has an easy-to-understand explanation of the Zone, as well as recipes and a block chart for the most popular foods.

These references will help you get started.

Trainer Courses

What about Trainer Courses and Certifications?

For information, visit the CrossFit Trainer Courses and CrossFit Certifications websites.

How can I host a CrossFit Certificate Course at my gym?

Submit this application.

Is CrossFit Training on social media?

Yes. CrossFit Training posts pictures and scaling options for the CrossFit.com workout of the day on Facebook and Instagram.

Affiliates

What is the process for becoming an affiliate?

Visit our Affiliate page. Note that you must be a CrossFit Certificate holder (Level 1 minimum) before applying for affiliation.

What are the requirements for becoming an affiliate?

Read the Requirements section on our How to Affiliate page.

What is included in being a CrossFit Affiliate?

  • Legal use of the CrossFit name, logo and promotional materials.
  • Promotion from CrossFit.com.
  • Access to the Affiliate Forum and Message Board.
  • Support from CrossFit Inc. on specific and general issues. CrossFit vigorously protects its brand and those licensed to use the CrossFit name.

What is the cost of affiliaton?

As of Jan. 1, 2011, affiliation costs US$3,000 annually.

Do affiliate fees increase?

Affiliate fees are always held level. Your renewal fee will always be the same as the fee you paid initially no matter how the fees change in the future.

Do I still have to affiliate if I want to operate as a nonprofit?

Yes. By affiliating you are licensing the CrossFit name and making it legal to use that name; whether you make money from your endeavors or not, you still have to affiliate.

Can I open a CrossFit affiliate outside the United States?

Yes. We have affiliates all over the world.

Can there be more than one affiliate in one town, city, state, neighborhood?

Yes. We do not limit the number of affiliates in any given area.

Is this a franchise?

No. Our affiliates are a confederation of legitimate fitness practitioners pooling reliable resources.

Do I need to own a gym?

No. You will, however, need one physical location. We do not license mobile affiliates.

If I purchased a URL does this mean I own that name?

You may own the domain, but the use of "CrossFit" in your domain is unlicensed and illegal, and CrossFit Inc. can legally force you to give it up. CrossFit only acknowledges the URL of the name that you have licensed from us.

If I become an affiliate, does this mean I can credential CrossFit trainers?

No. Only CrossFit Inc. can credential trainers. The only way to obtain a CrossFit credential is through CrossFit Training. Visit CrossFit Trainer Courses and CrossFit Certifications for more info.

What material from CrossFit.com can I use on promotional items like t-shirts, my storefront, my website, etc.? How can I use the name?

You can link to anything on CrossFit Inc. sites, but you cannot download material and host it on your own site (e.g., videos, CrossFit Journal articles, etc.).

You can use any material freely available on the site with proper attribution. You may not distribute any content from the CrossFit Journal that is not already publicly available from the CrossFit Journal.

You are encouraged to create your own T-shirts featuring your licensed affiliate name and creative slogans. Logos and/or slogans associated with CrossFit Inc. or CrossFit.com may not be used without prior permission.

As an affiliate, you can and should say that you use CrossFit methods and that you're part of the extended CrossFit family, but you may not represent yourself directly or indirectly as a representative of CrossFit.com or CrossFit Inc.

If I do not want to affiliate but I am a CrossFit trainer, how can I use the name legally?

You can call yourself a CrossFit trainer. You may list your CrossFit qualification on a business card, resume, or website bio/qualifications type of page. Nothing more.

You cannot use the CrossFit name in any other business or promotional way unless you affiliate. Only affiliation gives you the legal right to use the CrossFit name for business and/or promotional purposes.

The Level 1 Trainer License is explained on page 124 of the "CrossFit Level 1 Training Guide."

Can I work as a trainer at an affiliate if I'm not a CrossFit Level 1 Certificate holder?

You may instruct as an apprentice under the mentoring of a CF-L1 trainer. All trainers at a CrossFit affiliate must hold a CrossFit Level 1 Certificate. Apprenticetrainers (those who do not hold a CF-L1) may work under the direct supervision of a CF-L1 trainer prior to obtaining an L1 certificate.

How should I select a name for my gym?

Basic guidelines are as follows: no continents, countries, provinces, regions, states, counties, large cities, religious references, movie names, celebrity names, personal names, trademarked names, government agencies or names that are already taken.

Can I set my own rates?

Yes.

What is the recommended equipment for starting out?

Whatever you can muster. Great gyms have started with lots of equipment or just a few barbells.

Should I send in videos and photos?

Absolutely. If you think you've got a good video, please contact media@crossfit.com.

To be considered for publication on our websites, please submit photos via http://photos.crossfit.com.

Are CrossFit affiliates automatically allowed to offer CrossFit Kids classes?

No. In order for an affiliate to offer CrossFit Kids classes and use the CrossFit Kids name, affiliates must first register with CrossFit Kids and meet the minimum requirements. Email crossfit.kids@crossfit.com for more information.

We'd like to host a local/statewide/regional fitness competition. Any guidance?

We love that affiliates hold competitions and would like to do everything we can to encourage such events. When planning your competition, please keep in mind these simple rules:

  • Please avoid the use of the words "Games", "Open", "Sectional" or "Regional", so there is no confusion with official CrossFit Inc.-sponsored events.
  • Please do not use CrossFit Inc. logos or artwork (this includes CrossFit Journal graphics) when promoting/advertising your affiliate event. Again, we're trying to avoid confusion with CrossFit Inc.-sponsored events.
  • Use of the trademark "CrossFit" is not allowed in the title of any event. It may only be used to refer to the affiliate hosting the event. Acceptable: Fitness Challenge brought to you by Watertown CrossFit. Unacceptable: CrossFit Watertown Challenge, CrossFit Northeast Challenge, CrossFit Challenge, CrossFit Northeast Games. Also acceptable: Connecticut Fitness Throwdown brought to you by CrossFit Watertown.
  • Run a great event, have fun and send us photos so we can share your good times with the community.

I'm thinking of/planning on opening multiple locations. Is that allowed?

CrossFit no longer allows multiple affiliations. We believe it is better for an affiliate to concentrate on a single location to ensure the quality of hands-on involvement by the owner. So, in essence, the rule is: one trainer, one box.

We're thinking of setting up some "sister affiliates" and we'd like similar names or even to share websites and design. Is that allowed?

Yes.

Media

Are the videos archived or stored anywhere on the site besides with the WODs?

Yes. They are on the CrossFit Exercises & Demos page.

Where can I find more media?

Visit the CrossFit Journal for thousands of articles and videos.

Do you have a YouTube channel?

Yes: CrossFit HQ.

Is CrossFit on social media?

Yes:

Instagram

Facebook

Twitter

CrossFit Photo Journal on Instagram

CrossFit Games on Instagram

CrossFit Games on Facebook

CrossFit Games on Twitter

CrossFit Training on Instagram

CrossFit Training on Facebook

CrossFit Kids on Instagram

CrossFit Kids on Facebook

Where can I find CrossFit Games media?

Visit the CrossFit Games page.

Can I host CrossFit Media on my site?

No. You can link to our content, but you cannot host it yourself.

Can I use CrossFit's photos on my site/T-shirt/poster/etc.?

No. CrossFit's photos are copyrighted and may not be used without permission.

How can I send in videos and photos?

If you think you have a good video, please contact media@crossfit.com.

To have one of your photos considered for publication on any of our websites, please submit via http://photos.crossfit.com.

RRG

Where can I find info about the CrossFit Risk Retention Group (RRG)?

Visit the RRG website.

Does the RRG have an FAQ?

Yes: RRG FAQ.