WOD 46 - BULL

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

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

First posted December 26 2010

Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile
For Time

What a great time doing this workout with CrossFit King of Prussia.  Thank you for the hospitality and for the excellent motivation!  Have a great New Year's!

Times and photos can be found at: http://www.aimeesfitnessblog.blogspot.com/

See you again in 2012.

WOD 45 - WHITTEN

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

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

First posted December 12 2011

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

Ouch.  It was 19 degrees in Connecticut this morning when I did this one.  The video stopped at about 15 minutes but probably a good thing.

Jack - 44:23

WOD 44 - THOMPSON

U.S. Army Captain David J. Thompson, 39, of Hooker, OK, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

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

First posted November 30 2010

10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.
For Time

Couldn't quite get the farmer carries down until about half-way through.  Definitely nice to do it at Yankee where equipment wasn't an issue.  Thanks again for hospitality.

Jack - 38:26 (click for video)

WOD 43 - COLLIN

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

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

First posted November 21 2010

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

THANK YOU YANKEE CROSSFIT!! What a great box and great group of folks with whom to do this WOD.  Everyone did awesome. Click here for video.

WOD 42 - BLAKE

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

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

First posted November 13 2010

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

Jack - 22:57 (click for video)

WOD 41 - BRENTON

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

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

First posted October 21 2010

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
For Time

Did this one after completing the CrossFit Annapolis X-mas Eve "12 Days of Christmas" WOD.  John decided to join me and thank goodness because his speedy bear crawls kept me pushing for a faster time. I think he was actually a bear in a former life, or a gorilla.

Jack - 9:43 (click for video)

WOD 40 - BULGER

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

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

First posted October 19 2010

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

Jack - 28:08 - I forgot to subtract the 10 sec delayed start from the video time

WOD 39 - FORREST

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

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

First posted October 17 2010

Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
For Time

Still working on the L-pull ups and getting those legs horizontal.

Jack - 32:40 (click for video)

WOD 38 - JACK

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

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

First posted 29 September 2010

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

Jack - 9 rounds + 6 push press (click for video)

WOD 37 - HELTON

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

Helton is survived by his mother, Jiffy Helton.

First posted 9 September 2010

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

Jack - 37:47 (click for video)

WOD 36 - SEVERIN

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

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

First posted 5 September 2010

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

Thank you to CrossFit Annapolis and all of you who joined in this morning.  Well done and what a great time.  I will put together a video soon and post.

Times (click for video)

WOD 35 - COE

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

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

First posted 12 Aug 2010

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

Jack - 19:29 (click for video)

WOD 34 - ADAMBROWN

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

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

First posted 10 Aug 2010

Two rounds
295 pound Deadlift, 24 reps (Scaled 255lbs)
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps (Scaled 165lbs)
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps (Scaled 135lbs)
For Time

This one needed scaling and it was still hard as hell.  You were one tough hero Chief Brown. RIP.

Jack - 45:56 (click here for video)

WOD 33 - ROY

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

First posted 27 Jul 2010

Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
For Time

Jack - 18:34 (no video - forgot to start the camera. I think the cold morning froze my brain.)

WOD 32 - JOHNSON

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.

He is survived by his wife Durinda Johnson.

First posted 9 Jul 2010

245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Rounds in 20 Min

Jack - 3 rounds + 2 muscle ups (click for video)

WOD 31 - LUCE

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

First posted 5 Jul 2010

Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats
For Time

Jack - 31:57 (click for video)

WOD 30 - RJ

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

First posted 22 June 2010

Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents (Did 10 ft rope climbs with 8-8-8-7-7 ascents per round)
50 Push-ups
For Time

Jack - 34:35 (click here for video)

WOD 29 - THE SEVEN

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted 30 May 2010

"The Seven" Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
For Time

Jack - 42:15 (click here for video)

WOD 28 - ARNIE

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

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

First posted 29 May 2010

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For Time

Holy cow!! This one was an exceptional mental and physical challenge.  Arnie you were one tough guy. Thank you for your sacrifice - RIP brother.

Jack - 58:40 RX! (click here for video)

WOD 27 - NUTTS

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

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

First posted 28 May 2010

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
For Time

Jack - 18:49 (click here for video)

WOD 26 - JERRY

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

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

First posted 9 May 2010

Run 1 mile
Row 2K
Run 1 mile
For Time

Jack - 20:05 (click here for video)

I thought I would try to use some "technology" and used a trail tracking program to capture the run...

WOD 27 - Jerry 111204

EveryTrail - Find the best Hiking in Maryland

WOD 25 - PAUL

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 was engaged to be married with Lisa Esposito.

First posted 24 April 2010

Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
For Time

I'm calling this "as prescribed" but I set up the overhead walks using a high rack that I could get under, lift, and then walk out of my garage, down the drive way 10 yards and back.  I'm not sure I could have clean and jerked 185 lbs after the double unders and knees to elbows.

Jack - 18:23 (no video due to unsuccessfully trying to use a new video recorder)

WOD 24 - MCGHEE

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

First posted 15 April 2010

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Rounds in 30 min

Jack - 18 rounds + 5 Deadlifts

WOD 23 - War Frank

Captain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.

He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

First posted 1 March 2010

Three rounds of:
25 Muscle-ups
100 Squats
35 GHD situps
For time

Jack - 32:38 (click here for video)

**** BIG NEWS ****

CrossFit Annapolis and Yankee CrossFit have agreed to host us on 17 Dec and 27 Dec, respectively.  Thank you very much to Erin and Marc for your support and looking forward to killing it with all of your folks. Keep a look out for 66 Hero WODs coming to a Box near you soon!

WOD 22 - Garrett

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, WV was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008.

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

First posted 22 February 2010

Three rounds of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
For time

I was unable to do this WOD as prescribed and scaled the Ring handstand push-ups with bands.  I was definitely a bit disappointed that I could not meet my goal of doing all 66 WODs as prescribed but finding your weaknesses and getting better at them is what this is all about.

Jack - 27:40 (click here for video)

WOD 21 - Stephen

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan.

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

First posted 7 February 2010

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
For time

Jack - 22:51 (click for video)

WOD 20 - Lumberjack 20

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

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First posted 5 December 2009
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
For time

We were joined today by our brother-in-law Todd, who was brave enough to make Lumberjack 20 his first CrossFit WOD.  Way to go Todd!

Todd - 16:??; Jack - 23:15; Nicole - 26:03

WOD 19 - Tyler

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

First posted 17 October 2009

Five rounds:
7 Muscle-ups
21 reps 95 pound Sumo-deadlift high-pull
For time

Jack - 12:25 (no video due to technical difficulties a.k.a. forgetting to hit the "record" button)

WOD 18 - Hansen

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

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

First posted 2 May 2009

Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
For time

Jack - 37:16 (click for video)

WOD 17 - Danny

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.

First posted 16 April 2009

Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Rounds completed

Jack - 3 Rounds + 10 Push press


WOD 17 - Danny 111122 from John Ryan on Vimeo.

WOD 16 - DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time


This WOD was extremely difficult for me.  I almost did it with scaled weight after a failed attempt at completing it first thing in the morning but tried it a second time at lunch and did it as prescribed.  RIP SSgt Davis, you were one tough airman.

Jack - 36:59 (click here for video)

WOD 15 - Mr. Joshua

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.

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

First posted 10 October 2008

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
For time


Jack - 25:55 (click for video)

WOD 14 - Erin

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.

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

First posted 9 October 2008

Five rounds of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
For time

Substituted with 45 pound Dumbbells - Ouch.  I think it's time to invest in some 40 pounders for the home gym.

Jack - 18:40 (click for video)

WOD 13 - Ryan

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

He is survived by his parents Andrew and Jackie Hummert.

First posted 8 October 2008

Five rounds of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
For time

Jack - 14:28 (click for video)

WOD 12 - Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

First posted 9 June 2008

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
For time

Jack - 9:27. No video since this WOD was done outside on the track.

WOD 11 - Tommy V

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in a training accident in Arizona, on Feb. 13 2008.

First posted 12 March 2008

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents (10 ft Rope Climb, 18 ascents)
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents (10 ft Rope Climb, 14 ascents)
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents (10 ft Rope Climb, 9 ascents)
For time

Due to ceiling height constraints, I had to modify the rope climbs but was still able to "traverse" the same distance.


Jack - 18:12 (click for video)

WOD 10 - Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008

75# power snatch, 75 reps
For time

I was joined this morning by the one and only Sara Olsen who delivered an impressive performance.  Unfortunately, I had some technical difficulties so no video this time around.

Jack - 6:30; Sara - 12:30

WOD 09 - Nate

**HAPPY VETERANS DAY**

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.  Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

Rounds: Jack - 12 + 1 HSPU, Kelly - 12 + 1 Muscle Up Progression, Meg - 12, Nicole - 11.

Way to go Kelly and Meg. Thanks for joining in on the fun! Happy Veterans' Day and thank you to all who sacrifice so much in service to our country.

WOD 08 - Joshie

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

First posted 22 December 2007

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.

3 rounds for time.

After watching the video, I realized that not all of my reps in both the snatches or pull-ups would have passed competition standards but oh well, that's all I got.  Those L-Pull ups made that a very difficult WOD both mentally and physically.  I can only imagine how strong SSGT Whitaker was; RIP Hero.

Jack: 30:56 (click here for video)

WOD 07 - Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

3 rounds for time.

I had first done this workout in June before leaving Hawaii and had logged that the runs were killer.  My log was right. However, I think doing these workouts in support of this fund raising event has given me some extra motivation because I improved my time by almost 4 minutes. Hooyah Chief, RIP.

Jack: 29:51 (click here for video)

If you are joining in on the fun, please post your times, pictures, or video links to comments. Misery loves company!

Rest Day

6 WODs down and things are moving along well. The WEODWF donation link is live. I appreciate all the support to date and look forward to the continued growth of this effort. I am greatful for the opportunity to help all the heroes downrange and their families who continue to make the greatest sacrifices on a daily basis. Thank you.

WOD 06 - Jason

JASON


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.  This workout was named "Jason" in honor of his life, family, and courage.

First posted 2 August 2007

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time.

Jack: 19:40, click here for video

WOD 05 - Josh

This workout is dedicated to SSG Joshua Hager, United States Army who was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
For time.

Jack: 7:58; Nicole: 9:53 - Click for video

WOD 04 - Daniel

This workout is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

For time.

Jack: 16:51

Rest Day

A much needed and appreciated rest day today.

I received great news today - we are officially affliated with the Wounded EOD Warrior Foundation and a link will soon be established for direct donations in support of this event! I'll update the blog and post a notificaiton when the link is built.

Have a great weekend and we'll be back at it early tomorrow morning!!

WOD 03 - Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

First posted 18 August 2005

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Jack: 44:50, Nicole: 50:54

WOD 02 - Michael

MICHAEL

Time - 21:55
Click here: WOD 02 - Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time

I'm not sure if the sit-ups were supposed to be on a GHD but either way, it was hard.  For those of you who have expressed an interest in joining the event from afar, feel free to post your times to comments whenever you want.  The support is appreciated and hopefully we can figure out a way to do some of these WODs together.  HOOYAH!

WOD 01 - J.T.

This morning I completed J.T. in a time of 16:39.
This workout was created in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

The workout was:
21-15-9 Reps of
Handstand Push-ups
Ring Dips
Pushups

I struggled with the handstand push-ups but made it through.
Click here: WOD 01 - J.T. 111101

The Purpose

In the next 92 days, I will complete 66 CrossFit Hero Workouts of the Day (WOD), previously programmed and posted on CrossFit.com.

I have embarked on this journey as both a personal challenge and a tribute to the heroes for who these workouts have been dedicated.  I see each CrossFit Hero WOD as an opportunity to celebrate the memory of those who have given the ultimate sacrifice and to embrace and overcome the challenges that we face everyday.  Completing each Hero WOD is an honor earned, not given.

For every workout completed, I will donate $1 to the Wounded EOD Warrior Foundation.  I hope you will join me in this challenge and would appreciate your support.

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