CrossFit Benchmark Workouts
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The Benchmark Girls 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Deadlift 225 lbs Handstand push-ups Clean 135 lbs Ring Dips Thruster 95 lbs Pull-ups Clean and Jerk 135 lbs 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps Snatch 135 pounds For Time Complete all reps of each exercise before moving to the next.
5 rounds for time
Each min on the min for 30 min
As many rounds as possible in 20 min
21-15-9 reps, for time
21-15-9 reps, for time
21-15-9 reps, for time
30 reps for time
3 rounds for time
30 reps for time
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CrossFit Benchmark Workouts
1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) Wall-ball 150 shots Deadlift 1 1/2 BW Bench BW Clean 3/4 BW 5 Handstand push-ups 10 1-legged squats 15 Pull-ups 400 meter run Overhead squat 95 lbs x 15
Linda (aka "3 bars of death")
10/9/8/7/6/5/4/3/2/1 rep rounds for time
As many rounds as possible in 20 min
5 rounds for time
The New Girls Double-unders Sit-ups Run 800 meters 2 pood KB swing, 30 reps 30 pullups Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball 50-40-30-20 and 10 rep rounds; for time
5 rounds for time.
Five rounds for time
Bodyweight bench press (e.g., same 5 rounds for max reps. There amount on bar as you weigh) is NO time component to this pullups WOD. As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
Run 400 meters Max rep Pull-ups
The Heroes Workouts JT
Handstand push-ups Ring dips Push-ups
21-15-9 reps, for time
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' 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.
.com/index.elementcrossfit. Partition the pull-ups. If you've got a twenty pound vest or body armor.. who was killed in Afghanistan June 28th.Y. and squats as needed. Start and finish with a mile run. who was killed in Afghanistan June 2005 First posted 6 July 2005 Michael
Run 800 meters 50 Back Extensions 50 Sit-ups
3 rounds for time
In honor of Navy Lieutenant Michael McGreevy.php/workouts/cf-benchmarks?tmpl. 2005. First posted 15 July 2005 Murph
In memory of Navy Lieutenant Michael Murphy.m. VA.. 30. of Little Creek. of Portville. N. 29. push-ups.. wear it.
In honor of Petty Officer 1st Class Jeff Taylor. of Patchogue.
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10/05/2012 12:44 p. This workout was one of Mike's favorites and he'd named it 'Body Armor.
1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
For time. NY.CrossFit Benchmark Workouts
http://www. 30. who was killed in Afghanistan June 28 2005.
. First Posted 6 June 2005 Josh
For time. 15 reps 30 Pull-ups 95 pound Overhead squat. United States Army.
SSG Joshua Hager.elementcrossfit.
95 pound Overhead squat. 21 reps 800 meter run 95 pound Thruster. First posted 26 February 2007 Jason
100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
For time.com/index. was killed Thursday February 22 2007 in Ar Ramadi.
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern
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10/05/2012 12:44 p. Iraq on Thursday June 8th 2006. Iraq.CrossFit Benchmark Workouts
http://www. 21 reps 400 meter run 50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut.
..m.php/workouts/cf-benchmarks?tmpl. 9 reps 18 Pull-ups
First posted 18 August 2005 Daniel
50 Pull-ups 400 meter run 95 pound Thruster. 21 reps 42 Pull-ups 95 pound Overhead squat.
First posted 19 December 2007 Joshie
40 pound Dumbbell snatch.m.com/index.elementcrossfit. 21 reps.. of Long Beach.
2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
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10/05/2012 12:44 p.CrossFit Benchmark Workouts
http://www. 21 reps. left arm 21 L Pull-ups The snatches are full squat snatches. right arm 21 L Pull-ups 40 pound Dumbbell snatch..
Baghdad July 6.
. In honor of Army Staff Sergeant Joshua Whitaker. First posted 2 August 2007 Badger
95 pound Squat clean. 27. 30 reps 30 Pull-ups Run 800 meters
3 rounds for time. family. 23. and courage. We name this workout "Jason" in honor of his life. CA who was killed in Afghanistan May 15th. First posted 22 December 2007 Nate
3 rounds for time.
In honor of Navy Chief Petty Officer Mark Carter. 2007. VA who was killed in Iraq 11 December 2007.php/workouts/cf-benchmarks?tmpl. of Virginia Beach. 2007.
Mindi. 51. 6 ascents
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10/05/2012 12:44 p. First posted 13 February 2008 Tommy V 115 pound Thruster.
In honor of Chief Petty Officer Nate Hardy.m. 21 reps 15 ft Rope Climb.
. who was killed Sunday February 4th during combat operations in Iraq. 9 reps 15 ft Rope Climb. 75 reps
In honor of Randy Simmons. a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty..php/workouts/cf-benchmarks?tmpl.com/index. Nate is survived by his wife.. 12 ascents 115 pound Thruster.elementcrossfit. First posted 12 February 2008 Randy
75# power snatch. 15 reps 15 ft Rope Climb.CrossFit Benchmark Workouts
http://www. 9 ascents 115 pound Thruster. Our thoughts and prayers go out to Officer Simmons' wife and two children. and his infant son Parker.
. Travis is survived by his son Elijah. Missouri Firefighter. 13 2008. First posted 12 March 2008 Griff
Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
In honor of USAF SSgt Travis L. was killed by sniper fire July
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10/05/2012 12:44 p. Griffin. 28. of Ham Lake. Valentine..php/workouts/cf-benchmarks?tmpl. First posted 9 June 2008 Ryan
Five rounds of: 7 Muscle-ups 21 Burpees For time Each burpee terminates with a jump one foot above max standing reach. Ryan Hummert..
Maplewood. died in an training accident in Arizona. 37. on Feb.
In honor of Senior Chief Petty Officer Thomas J. who was killed April 3.CrossFit Benchmark Workouts
http://www.com/index. Minnesota.m. 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. 22.elementcrossfit.
Afghanistan. 2008 in the Panjwaii District. 32. First posted 8 October 2008 Erin
Five rounds of: 40 pound Dumbbells split clean.. Kandahar Province.
. Sam and Evelyn Harris..m. drowned during combat operations.php/workouts/cf-benchmarks?tmpl. He is survived by his parents Dr. Joshua
Five rounds of: Run 400 meters 30 Glute-ham sit-ups For time 250 pound Deadlift. 6 reps
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10/05/2012 12:44 p. was killed in a firefight August 11th. 12 reps 155 pound Hang power For time clean. 9 reps 155 pound Push jerk.elementcrossfit.CrossFit Benchmark Workouts
http://www. his brother Ranchor and twin sister Kiki. He is survived by his parents Andrew and Jackie Hummert. 15 reps
SO1 Joshua Thomas Harris.com/index.
21st 2008 when he stepped off his fire truck responding to a call. First posted 9 October 2008 Mr. First posted 10 October 2008 DT Five rounds of: 155 pound Deadlift. 36. 15 reps 21 Pull-ups For time
Canadian Army Master Corporal Erin Doyle. August 30th 2008 in Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
who was killed on Feburary.php/workouts/cf-benchmarks?tmpl..J.
. 20 2009 supporting operations in OEF when his vehicle was struck by an IED. First posted 16 April 2009 Hansen
Five rounds: 30 reps. First posted 13 April 2009 Danny
Rounds in 20 min of: 24" box jump. 28.com/index. Daniel is survived by wife Jenni and daughter Jojiye. was killed on March 21. 20 reps 30 pull-ups Rounds completed
Oakland SWAT Sergeant Daniel Sakai. age 35.
In honor of USAF SSgt Timothy P. Sergeant Mark Dunakin. Timothy is survived by his wife Megan and one-year old son T. 30 reps 115 pound push press. and Officer John Hege.elementcrossfit.m.CrossFit Benchmark Workouts
http://www. Davis. 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups For time
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10/05/2012 12:44 p.. 2009 in the line of duty along with fellow officers Sergeant Ervin Romans.
Illinois. Kham Xiong. First posted 17 October 2009 Lumberjack 20
20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m For time 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") On Nov. TX. 61st Cavalry Regiment.CrossFit Benchmark Workouts
http://www. First posted 5 December 2009 Stephen 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension For time
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10/05/2012 12:44 p. 5 2009 at 1:34 p. Tennessee.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence. Minnesota. Afghanistan. Michael Pearson. Frederick Greene. Run 400m Spc. Utah. 23. home to Lumberjack CrossFit. Paul.php/workouts/cf-benchmarks?tmpl.m. a terrorist named Major Nidal Hasan attacked fellow Run 400m soldiers and civilians at Fort Hood.elementcrossfit. 4th Brigade Combat Team. of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. Aaron Thomas Nemelka. 19.. Fort Carson.com/index. Pfc.. along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion. CO. Pfc. of St. 22. his younger sister Katie.m. Afghanistan when an IED he was working on detonated. 24. and his twin brother Matthew (also a Marine). of West Jordan. and Spc. of Arkansas. of Mountain City. First posted 2 May 2009 Tyler
Five rounds: 7 Muscle-ups For time 21 reps 95 pound Sumo-deadlift high-pull
1LT Tyler E. died Sept. 29. He was assigned to the 3rd Squadron. 10 in Konar province. his father Delbert. 4th Infantry Division. Daniel is survived by his mother Sheryll.. He killed 12 soldiers and one civilian and 20 DB Squat Cleans (45lbs each) wounded 43 others. of Bolingbrook. Parten.
Knees to elbow 95 pound Stiff legged deadlift
Third Battalion. First posted 7 February 2010 Garrett
Three rounds of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups For time
Marine Capt. He was assigned to the 5th Air Naval Gunfire Liaision Company. Trisha. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.com/index. 4. was killed by an IED strike June 20th. 2007 in the Panjwaii district in Afghanistan. West Virginia was killed by an IED strike in Herat Province.php/workouts/cf-benchmarks?tmpl. "Tubes" Lawton. of Charleston. of Cincinnati. 6. 2008 while supporting combat operations in Ninewa province. and two sons.CrossFit Benchmark Workouts
http://www. Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane. Ryan.m. Okinawa. Iraq. First posted 22 February 2010 War Frank
Three rounds of: 25 Muscle-ups 100 Squats 35 GHD situps For time
Captain Warren A. III Marine Expeditionary Force. He is survived by his wife. 26. Afghanistan on August 4.
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.. and Caden. Ohio. died November 25. Frank.elementcrossfit. 2008.. 26. Garrett T.
. First posted 24 April 2010 Jerry Run 1 mile Row 2K Run 1 mile
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10/05/2012 12:44 p. was shot and killed in the line of duty while responding to a domestic disturbance call on April 4. He is survived by his wife..m..CrossFit Benchmark Workouts
http://www. First posted 1 March 2010 McGhee
275 pound Deadlift. and daughters Sophia Lynn and Isabella Grace.C. his first to Iraq. 5 reps 13 Push-ups 9 Box jumps.php/workouts/cf-benchmarks?tmpl. 36. VA. his mother Sherrie Battle McGhee. 75th Ranger Regiment of Fort Benning. He served with 3rd Battalion. Ryan was engaged to Ashleigh Mitchell of Fredericksburg.
Japan. 20 yards For Time
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II. 24 inch box
Rounds in 30 min
Corporal Ryan C. Ga. First posted 15 April 2010 Paul
Five rounds of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk. was killed in action on May 13. and his brother Zachary. 2009. McGhee. He was engaged to be married with Lisa Esposito.com/index.elementcrossfit. 2009 by small arms fire during combat in central Iraq. This was his fourth deployment. 21. He is survived by his father Steven McGhee of Myrtle Beach S.
Sgt Major Jerry Dwayne Patton..elementcrossfit. based in Edmonton. about 25 km southwest of Kandahar City on December 23. Right arm 50 Swings 21 Turkish get-ups. died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Left arm
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10/05/2012 12:44 p. from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI). Right arm 50 Swings 21 Overhead squats. Left arm For Time 50 Swings 21 Overhead squats.. 15 reps 25 Box jumps.CrossFit Benchmark Workouts
http://www. 20 pounds. First posted 28 May 2010 Arnie
10 Handstand push-ups 250 pound Deadlift.
.m.php/workouts/cf-benchmarks?tmpl. Jerry is survived by his wife Molly and his sons Chad. Alberta.com/index. 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. 30 inch box 50 Pull-ups For Time 100 Wallball shots. Chase and Connor. He is survived by his parents. First posted 9 May 2010 Nutts
Lieutenant Andrew Richard Nuttall. Richard and Ethel Jane Nuttall. 40. 10' 200 Double-unders Run 400 meters with a 45lb plate
With a single 2 pood kettlebell: 21 Turkish get-ups. 2009.
2009 during the Station Fire. Darren LaBonte.elementcrossfit. 7 reps 7 Burpees 7 Kettlebell swings. forever in their name. 2009 after posing as a potential informant reporting on Al Qaeda. 5 ascents 50 Push-ups For Time
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle. 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. The LAPD
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10/05/2012 12:44 p. 35. Brown Jr. and Dane Clark Paresi.. Harold E. LAPD Dive Team and. Scott Michael Roberson. 45. Elizabeth Hanson. 46. 2 pood 7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30. A fund for Arnie's family has been established by the Los Angeles County Fire Department. was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday. First posted 29 May 2010 The Seven
"The Seven" Seven rounds of: 7 Handstand push-ups 135 pound Thruster. CA. family and colleagues dedicated to fight against the enemy.php/workouts/cf-benchmarks?tmpl. He is survived by his wife Lori and daughter Sophia Grace. 7 reps 7 Knees to elbows 245 pound Deadlift.CrossFit Benchmark Workouts
http://www. His various LAPD assignments included Hollywood Vice. most recently.. RJ joined the Marines at age 18. 2010. 39.. March 24.m. and security contractors Jeremy Jason Wise. Southeast Area. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends. August 30. 30. 37. First posted 30 May 2010 RJ
Five rounds of: Run 800 meters 15 ft Rope Climb. 45. 35.
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones. SWAT. and the LAPD in 1990. born three weeks after his death. Killed in the attack were CIA officers Jennifer Lynne Matthews. 34. He is survived by his wife Emily and 9 month old daughter Kaila.com/index.
. was killed in the line of duty on Sunday.
com/index. headquartered in Okinawa. Marine Corps 7th Communications Battalion. and parents Ronald and Katherine Luce. died September 8. of the U. of the U. 2nd Battalion. 2009 in Qole Gerdsar. Luce. Michael E.S.. III Marine Expeditionary Force.
established a trust fund for them. First posted 22 June 2010 Luce
Wearing a 20 pound vest. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie. 2009 while supporting combat operations in Kunar province. 9 reps Rounds in 8 Muscle-ups 20 Min 155 pound Squat clean. He is survived by his wife Durinda Johnson. three rounds of: Run 1K 10 Muscle-ups 100 Squats Captain Ronald G. Johnson. Afghanistan.CrossFit Benchmark Workouts
http://www. MS. 25. 20th Special Forces Group.
. headquartered at Jackson. 3rd Marine Headquarters Group. First posted 5 Jul 2010 JOHNSON For Time
245 pound Deadlift.php/workouts/cf-benchmarks?tmpl. Japan.S..m. Army Company C. 15 reps For Time 20 Box jumps. died August 2. 27.elementcrossfit. 9 reps 1st Lt. First posted 9 Jul 2010 ROY Five rounds 225 pound Deadlift. Afghanistan. after his vehicle was struck by a command wire improvised explosive device. 24 inch box 25 Pull-ups
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10/05/2012 12:44 p.
24 inch box 24 Wallball shots.com/index. 24 reps
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown. For Time 24 reps 24 Box jumps. 25. Marine Special Operations Advisor Group. two children.
Marine Corps Sgt. Michael C. He is survived by his wife. AR. was killed on March 17th. Landon and Olivia. Afghanistan. of Hot Springs.. Nathan and Savannah. while supporting combat operations. 20 pound ball 145 pound Clean.elementcrossfit. Roy. 2009 in Nimroz Province. 20 pound ball 195 pound Bench press.. in a battle against heavily armed militants.
. FL. 36. was killed in action on July 8th. Michael. Afghanistan. 24 inch box 24 Wallball shots. Kelley.CrossFit Benchmark Workouts
http://www. He is survived by his wife Amy and three children. First posted 27 Jul 2010 ADAMBROWN
Two rounds 295 pound Deadlift. 24 reps 24 Box jumps. Marine Corps Forces Special Operations Command at Camp Lejeune. assigned to the 3rd Marine Special Operations Battalion. First posted 10 Aug 2010 COE
Ten rounds 95 pound Thruster. 10 reps 10 Ring push-ups For Time
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10/05/2012 12:44 p. of North Fort Myers.m. and by his parents.php/workouts/cf-benchmarks?tmpl. 2010 in Komar Province.
of wounds sustained when enemy forces attacked his unit with an explosive device.S..m. in Khalis. MS. 50 pound dumbbell squat cleans 30 Burpees
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10/05/2012 12:44 p. Shelby & Sarah. First posted 12 Aug 2010 SEVERIN
50 Strict Pull-ups 100 Push-ups.
Army Sgt. Afghanistan. 2nd Infantry Division.elementcrossfit.php/workouts/cf-benchmarks?tmpl. Army Sergeant First Class Severin W. died April 27th.com/index. 2009 in Qole Gerdsar. He is survived by his wife Katrina Coe. of Auburndale. release hands from floor at the bottom For Time Run 5K If you've got a twenty pound vest or body armor. Keith Adam Coe. 3rd Stryker Brigade Combat Team.. two sons. 37th Field Artillery Regiment. and daughter. wear it. 30. 43. assigned to the 2nd Battalion. Iraq. Summers is survived by his wife Tammy Fraser and his daughters Jessica. WA. MS. Klover. Summers III. Joint Base Lewis-McChord. First posted 5 September 2010 HELTON Three rounds of: Run 800 meters 30 reps. 20th Special Forces Group (Airborne). headquartered at Jackson. died August 2. 2010. FL.
. U.CrossFit Benchmark Workouts
http://www. of Bentonia.. Killian and Keith Jr. after his vehicle was struck by a command wire improvised explosive device. assigned to the 1st Battalion.
died September 29th.5 pood in 20 Min 10 Box jumps.S. 10 reps Max Rounds 10 KB Swings. in Jolo Island. his parents Jack and Cheryl Martin. Amber and Abi. assigned to the 3rd Battalion. FL. Mandi. was killed September 8th. 2009. 26. Martin III. First posted 29 September 2010 FORREST Three rounds 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters For Time/td>
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10/05/2012 12:44 p. GA. Martin is survived by his wife Ashley Martin. 1st Special Forces Group. Joseph D. 2009.
U.elementcrossfit. Helton is survived by his mother. from the detonation of an improvised explosive device. and siblings Abe. WA. Air Force Security Forces 1st Lt..
. OK. 1. assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa. 24 inch box
Army Staff Sgt. Fort Lewis. First posted 9 September 2010 JACK
115 pound Push press. Jiffy Helton. of Monroe. of Bethany. while on a mission near Baghdad.m.com/index. Philippines. Iraq. 24. Helton. Jack M..php/workouts/cf-benchmarks?tmpl. when an improvised explosive device detonated near his vehicle.CrossFit Benchmark Workouts
S. wear it.php/workouts/cf-benchmarks?tmpl.elementcrossfit.com/index. 37. 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. 100 feet For Time Do three Burpees after every five broad-jumps. assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th.
U. Drug Enforcement Administration Special Agent Forrest Nelson Leamon..
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10/05/2012 12:44 p. Sue and Richard Leamon. Ontario. and his sister Heather. He is survived by his wife Ana. 30. 7 reps 7 Handstand push-ups Canadian Forces Corporal Nicholas Bulger. and daughters Brookelynn and Elizabeth. First posted October 19 2010 BRENTON Five rounds of: Bear crawl 100 feet Standing broad-jump. based out of Edmonton. Bulger is survived by his wife Rebeka. assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry.. of Peterborough. his son Luke.m. AB.
. his parents. died July 3. 2009.CrossFit Benchmark Workouts
http://www. If you've got a twenty pound vest or body armor. First posted October 17 2010 BULGER
Ten rounds of: Run 150 meters 7 Chest to bar pull-ups For Time 135 pound Front squat. Cpl. while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.
He is survived by his wife Lisa. his brother Chris McLendon. his son Quinn. McLendon is survived by his wife Kate McLendon.CrossFit Benchmark Workouts
http://www. 24 inch box 95 pound Sumo deadlift high-pull. 24 inch For Time box 20 Wallball shots. 2009. his parents David and Mary-Ann McLendon. GA. was killed September 21. First posted October 21 2010 BLAKE
Four rounds of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump. 12 reps For Time 12 Box jumps. 2010. 30. of the Seattle Police Department. 39. and daughter Kayliegh. assigned to Naval Special Warfare Group 2 Support Activity in Norfolk.php/workouts/cf-benchmarks?tmpl.. and his sister Kelly Lockman. in a helicopter crash during combat operations in the Zabul province of Afghanistan. of Thomasville.com/index..S.
. 20 pound ball 10 Handstand push-ups
U. VA. 12 reps
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10/05/2012 12:44 p. was shot and killed in a drive-by shooting while on duty on October 31.
Field Training Officer Timothy Quinn Brenton.elementcrossfit. Navy Senior Chief Cryptologic Technician David Blake McLendon. First posted November 13 2010 COLIN
Six rounds of: Carry 50 pound sandbag 400 meters 115 pound Push press.m.
and his sister Meghan Edwards.elementcrossfit.com/index.m. He is survived by his fiancee Sarah Saunders. 2010. his parents. was fatally shot on August 18. Army Captain David J. Company C. 39. 33. and his sister Alisha Mueller. while supporting combat operations in the Wardak Province of Afghanistan.php/workouts/cf-benchmarks?tmpl.. KY.S. 20 pound ball
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10/05/2012 12:44 p. during combat operations in Eastern Afghanistan. For Time 29 reps 135 pound barbells Farmer carry. Emily. First posted November 30 2010 WHITTEN
Five rounds of: 22 Kettlebell swings. of Hooker. 3rd Special Forces Group (Airborne). 24 inch box For Time Run 400 meters 22 Burpees 22 Wall ball shots. 2 pood 22 Box jump.. his parents Clay and Jean Thomas. 1 ascent 95 pound Back squat. Thompson.
Navy Special Warfare Operator Chief Collin Trent Thomas. Thompson is survived by his wife. was killed on January 29. of Morehead.
. assigned to a Navy SEAL team based out of Little Creek. based in Fort Bragg. 2010.
U. NC. their two daughters. Charles and Freida.CrossFit Benchmark Workouts
http://www. VA. 10 meters Begin the rope climbs seated on the floor. 3rd Battalion. OK. commander of Operational Detachment Alpha 3334. Isabelle and Abigail. First posted November 21 2010 THOMPSON
10 rounds of: 15 ft Rope Climb.
2nd Marine Division. while supporting combat operations in Helmand Province. Starr Whitten. 508th Parachute Infantry Regiment. First posted December 26 2010 RANKEL 225 pound Deadlift. IA. and his grandmother Carmen Johnson. 2 Minutes pood Run 200 meters
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10/05/2012 12:44 p. his father. was killed on May 5. First posted December 12 2010 BULL
Two rounds of: 200 Double-unders 135 pound Overhead squat. 27.CrossFit Benchmark Workouts
http://www. based out of Camp Lejeune. 6th Marine Regiment. and his sister. IN. U. died February 2. assigned to the 1st Battalion. 20 10 Kettlebell swings. 82nd Airborne Division. 28. He is survived by his parents Cindy and Brett Barrett.
. NC. NC. of Marion. Whitten is survived by his wife. 2010. II Marine Expeditionary Force. his brother Brock Barrett. Dan Whitten. of Grimes.php/workouts/cf-benchmarks?tmpl. his sisters Ashley and Taylor Barrett.m.
Army Captain Dan Whitten. Afghanistan. Marine Corps Captain Brandon "Bull" Barrett.elementcrossfit.. his mother. Afghanistan attacked his vehicle with an improvised explosive device. Jill Whitten.com/index..S. Army Captain Sarah Whitten. 4th Brigade Combat Team.S. assigned to the 1st Battalion. 6 reps 7 Burpee pull-ups AMRAP. based out of Fort Bragg. 50 reps 50 Pull-ups Run 1 mile U. when enemy forces in Zabul. 2010.
5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute US Army Captain Jason Holbrook. based out of Camp Pendleton. of Speedway. 1st Marine Regiment. Afghanistan. TX. NC. 2011 LEDESMA Complete as many rounds as possible of: 5 Parallette handstand in 20 push-ups Minutes 10 Toes through rings 20 pound Medicine ball cleans. IN.com/index.
. and brothers Nathan Stockhoff and Tyler Rankel. CA.php/workouts/cf-benchmarks?tmpl.CrossFit Benchmark Workouts
http://www.m. was killed on June 7. Kevin and Kim Rankel.S. 1 Marine Expeditionary Force. Afghanistan when insurgents attacked his vehicle with an improvised explosive device.. assigned to 3d Battalion. First posted January 7 2011 HOLBROOK
Ten rounds 115 pound Thruster. while supporting combat operations in Helmand Province. father and stepmother. 3rd Special Forces Group (Airborne). based out of Fort Bragg. assigned to 1st Battalion. Marine Corps Sergeant John Rankel.
U. 28. of Burnet.elementcrossfit. 23. was killed on July 29th.. He is survived by mother and stepfather Don and Trisha Stockhoff. 2010. 2010 in Tsagay. 1st Marine Division. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 15 reps Each Round For Time
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10/05/2012 12:44 p. First posted January 27.
was shot and killed by drug dealers on July 28.
. MT.. of Darby. 4th Brigade Combat Team. 15 reps 15 Box jumps. of the Chandler Police Department. 34.S. Chandler. assigned to the 1st Battalion. First posted February 8. wife Karyn. AZ. 15 reps For Time 95 pound Power clean. 2010 . 12th Infantry Regiment. First posted February 10. and Natasha. CO.php/workouts/cf-benchmarks?tmpl.elementcrossfit. 2010.CrossFit Benchmark Workouts
http://www. Army Sergeant Jeremiah Wittman.m. 26. and mother Cynthia Church.
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma.5 pood Kettlebell swing. He is survived by his daughters Miah and Ariauna.com/index. was killed on February 13. 4th Infantry Division. He is survived by his wife Sherry and sons Luciano and Elijo. 2011 MCCLUSKEY Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters For Time
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10/05/2012 12:44 p. Charity. based out of Fort Carson. when insurgents attacked his unit with a roadside bomb in Zhari province.. Afghanistan. AZ. Jenell. 24" box U. 2011 WITTMAN
Seven rounds of: 1. siblings Robert H. father Robert.. during an undercover operation in Phoenix.
Afghanistan. 26. Army Sergeant Jason "Mick" McCluskey.S. 26. was killed on November 4. OK. daughter Kiley. First posted March 18 2011 ABBATE
Run 1 mile 155 pound Clean and jerk. 2010. NC. assigned to the 1st Battalion.
U.m. First posted March 01. Mohammad Agha district. KY. Weaver.
.CrossFit Benchmark Workouts
http://www. and Christina. 21 reps Run 1 Mile
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10/05/2012 12:44 p. based out of Fort Bragg.. of McAlester. assigned to the 27th Engineer Battalion.php/workouts/cf-benchmarks?tmpl. 20th Engineer Brigade. Adrianna. He is survived by his wife Emma. parents Don and Jeanne. when insurgents attacked his unit with small arms fire in Zarghun Shahr.S.elementcrossfit. Army First Lieutenant Todd W. 320th Field Artillery Regiment. of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar. based out of Fort Campbell. VA. 101st Airborne Division (Air Assault). 21 reps Run 800 meters 155 pound Clean and jerk. and siblings Glenn. Afghanistan.. and his mother Delores Olivares. XVIII Airborne Corps. He is survived by his son Landen. 2nd Brigade Combat Team.com/index. 2010. died on September 9. of Hampton. 2011 WEAVER
Four rounds of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups For Time 15 Push-ups 20 Pull-ups 15 Push-ups
5 reps 135 pound Front squat. of Honolulu. 26. mother Karen Binion. and siblings Dominica Abbate. assigned to the 3rd Battalion. First posted April 17.S.
U. 2005.CrossFit Benchmark Workouts
http://www. son Carson. from injuries sustained when a car bomb exploded near him in Mosul. He is survived by his wife Mila. 2005. 5 reps 20 Pull-ups Rest 90 seconds between U. Army First Sergeant Michael "Hammer" Bordelon.elementcrossfit. while conducting combat operations in Helmand province. Iraq on April 23. of Morgan City. father Salvatore Abbate. 25th Infantry Division (Stryker Brigade Combat Team).. Valerie Binion. and Kelly Binion. 1st Brigade. WA. mother Dolores. Elliot Abbate. children Mike Jr. based out of Fort Lewis. Jacob. and sister Doreen Scioneaux. CA. 24th Infantry Regiment. LA. 2011 MOORE 15 ft Rope Climb. 2010. each round assigned to the 1st Battalion.m. He is survived by his wife Stacie Rigall. 2011 HAMMER
Five rounds of: 135 pound Power clean.
. HI.php/workouts/cf-benchmarks?tmpl. 5th Marine Regiment. and Johanna.com/index. 37. died on May 10.. Marine Corps Sergeant Matthew T. Afghanistan. First posted March 26.. 1st Marine Division. 1 ascent Run 400 meters Max rep Handstand push-ups Rounds in 20 min
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10/05/2012 12:44 p. Each Round 10 reps For Time 135 pound Jerk. based out of Camp Pendleton.S. I Marine Expeditionary Force. Abbate. was killed on December 2.
died on July 6. 10 reps Right arm 15 ft Rope Climb. 2011 WILMOT
Six rounds of: 50 Squats 25 Ring dips For Time
Canadian Forces Private Colin Wilmot. Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group.
. AB. 2011 when he stopped a stolen vehicle and the driver opened fire at him. First posted May 20 2011 MOON Seven rounds of: 40 pound dumbbell Hang split snatch.CrossFit Benchmark Workouts
http://www. and sister Kathleen. He is survived by his fiancee Laura.php/workouts/cf-benchmarks?tmpl. of Fredericton.. Moore..elementcrossfit. of the Indianapolis Metropolitan Police Department. 10 reps Left arm
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10/05/2012 12:44 p. father Spencer. based out of Edmonton. First posted April 28. and sister Carol Bongfeldt.m. 24. 29. 2011 from gunshot wounds suffered on January 23. died on January 26. He is survived by his mother Jo Ann.
Officer David S. father Eric Craig.com/index. assigned to the Second Battalion. 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. 1 ascent 40 pound dumbbell Hang split snatch. NB.
Murray and Karen.
.. 3rd Special Forces Group (Airborne). Afghanistan when insurgents attacked his vehicle with an improvised explosive device. Army Specialist Christopher Moon. 29.CrossFit Benchmark Workouts
http://www. He is survived by his parents Marsha and Brian and sister Sunday. of Collegeville. PA. 4th Brigade Combat Team.com/index. mother and stepfather. from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz. 82nd Airborne Division. AZ.S. First posted June 2 2011 SMALL
Alternate feet in the split snatch sets. NC.php/workouts/cf-benchmarks?tmpl. 20. Mary and Peter MacFarland.. 2010. assigned to 2d Battalion. 1 ascent
U. 2009. died on February 12. NC.m. Army Staff Sergeant Marc Small.S.
15 ft Rope Climb. 2010 in Arghandab. Afghanistan. died on July 13. and fiancee Amanda Charney. from injuries sustained on July 6. 24" box Run 800 meters U. 508th Parachute Infantry Regiment. First posted June 12 2011 For Time
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10/05/2012 12:44 p.elementcrossfit. based in Fort Bragg. He is survived by his father and stepmother. based out of Fort Bragg. of Tucson.
Three rounds of: Row 1000 meters 50 Burpees 50 Box jumps. assigned to 1st Battalion.