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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.  Luke
For time: Run 400 meters 155-lb. Clean and Jerk, 15 reps Run 400 meters 30 Toes-to-Bar Run 400 meters 45 Wall Balls, 20-lb. ball Run 400 meters 1.5-pood Kettlebell Swing, 45 reps Run 400 meters 30 Ring Dips Run 400 meters 155-lb. weighted Walking Lunge, 15 steps Run 400 meters Recovery: Row 500 Meters 10-1 GHD Sit Ups Back Extensions
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 Just One Move: Isabel 30 Snatch for time @ 60% if you want to compare to Isabel @ 135 / 95 Recovery: Run 800 Meters 21-15-9 Box Steps Push Press  U.S. Army Sergeant First 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 August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his son Slade.  "Tully"
Four rounds for time of: Swim 200 meters (Sub 1000M Row) 40 / 30 pound Dumbbell Squat Clean, 23 reps Women's Record 30:02 - 1000/30 Stacey G Men's Record 33:31 - 1000/45# Henry M Recovery: 30 Kettle Bell Snatch (each arm) S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.  Jason - At Home as we host an USAW Oly Meet
• 100 Squats • 5 Muscle-ups (If you don't have Muscle ups, do Dips) • 75 Squats • 10 Muscle-ups • 50 Squats • 15 Muscle-ups • 25 Squats • 20 Muscle-ups Last Done On 8/28/12 & 5/28/17 Recovery: 2 Rounds 400 Meter Run 25 Russian Twist  U.S. Army Sergeant 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.  "Santora"
Three rounds for reps of: 155 pound Squat Clean, 1 minute 20' Shuttle Run (20' forward + 20' backwards = 1 rep), 1 minute 245 pound Deadlift, 1 minute Burpees, 1 minute 155 pound Jerk, 1 minute Rest 1 minute Men's: 176 Brandon H. Women's: 151 Tara G. Recovery: Bike 15 Minutes 30 GHD Sit Ups 30 Air Squats  U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.  Otis
Complete as many reps as possible in 15 minutes of: 1 Back Squat, 1 Shoulder Press, 1 Deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses. Men's: Steve B. 6+4 Women's: Uncontested Scaling For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics. Intermediate Option Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use body weight for the squats and deadlifts and 1/2 body weight for the presses. Beginner Option Complete as many reps as possible in 15 minutes of: 1 squat, 1 push-up, 1 deadlift 2 squats, 2 push-ups, 2 deadlifts 3 squats, 3 push-ups, 3 deadlifts Etc. Use ½ body weight for the deadlifts. Compare to 6/22/18 Recovery: Row 500 Meters 21-15-9 Push Press Ring Rows  U.S. Marine Corps Lance Corporal 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 and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.   "Pheezy"
Three rounds for time of: 5 reps Front Squat 165 / 125 pound 18 Pullups 5 reps Deadlift 225 / 165pound, 18 Toes-to-Bar 5 reps Push Jerk 165 / 125 pound, 18 Hand Release Push-ups Men's: 11:19(Brandon) Women's: 19:08 (Tara G) Recovery: Bike 10 Minutes 3 Rounds 10 GHD Sit Ups 15 Push Ups Its a Trap For Time 100 Burpees 200 meter Run to start, then again every 2 minutes The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed. Scores Uncontested Recovery: 21-15-9 Push Press Ring Rows  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.   "Roney"
Four rounds for time of: Run 200 meters 135 / 95 pound Thruster, 11 reps Run 200 meters 135 / 95 pound Push Press, 11 reps Run 200 meters 135 / 95 pound Bench Press, 11 reps Women's: 34:37 - Janel Men's: 31:03 - Annon. Recovery: 2 Rounds 500 Meter Row 25 Sit Ups  Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina. Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups. He is survived by his mother, Cecilia.  Paul Pena
7 rounds, each for time of: 100-meter Run 19 Kettlebell Swing, 2 pood / 1.5 mood 10 Burpee Box Jump, 24 / 20-inch Rest 3 minutes 34:09 m Annonymous 35:27 w Annonymous Compare to 6/22/19 Recovery: 10-1 Push Press 1-10 Deadlift |