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