Workout of the Day Lists-CROSSFIT

1 Workout of the Day Lists The Benchmark Girls 100 Pull-ups For Time 100 Push-ups Angie Complete all reps of each exercise 100 Sit-ups before moving to the next. 100 Squats 20 Pull-ups 30 Push-ups Barbara 5 rounds for time 40 Sit-ups 50 Squats 5 Pull-ups Chelsea 10 Push-ups Each min on the min for 30 min 15 Squats 5 Pull-ups As Many Rounds As Possible in 20. Cindy 10 Push-ups minutes 15 Squats Deadlift 225lbs Diane 21-15-9 reps for time Handstand Push-ups Clean 135lbs Elizabeth 21-15-9 reps for time Ring Dips Thruster 95lbs Fran 21-15-9 reps for time Pull-ups Grace Clean and Jerk 135lbs 30 reps for time 400 meter Run Helen 21 Kettlebell Swing pood (apx 55lbs) 3 rounds for time 12 Pull-ups Isabel Snatch 135 pounds 30 reps for time 1000 meter Row Jackie 50 Thruster 45lbs For time 30 Pull-ups 150 Wallball 20lbs 10' For time Karen Deadlift 1 1/2 BodyWeight Linda 10/9/8/7/6/5/4/3/2/1 rep rounds for Bench Body Weight (aka "3 bars of death") time Clean 3/4 Body Weight 5 Handstand Push-ups As Many Rounds As Possible in 20.

2 Mary 10 1-Legged Squats (Pistols). minutes 15 Pull-ups 400 meter run Nancy 5 rounds for time 15 Overhead Squat 95lbs The New Girls Double Unders 50-40-30-20 and 10 rep rounds; for Annie Sit-ups time 800 meter Run Eva 30 Kettlebell Swing 2 pood (apx 72lbs) 5 rounds for time. 30 Pull-ups 400 meter Run Kelly 30 Box Jump 24" box 5 rounds for time 30 Wallball 20lbs 10'. Body Weight Bench Press ( , same 5 rounds for max reps. There is NO. Lynne amount on bar as you weigh). time component to this WOD. Pull-ups As Many Rounds As Possible in 20. 400 meter Run minutes. Nicole Max rep Pull-ups Note number of pull-ups completed for each round. The Hero Workouts JT Handstand Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Ring Dips 21-15-9 reps for time VA, who was killed in Afghanistan June 2005 Push-ups Michael 800 meter Run In honor of Navy Lieutenant Michael McGreevy, 30, of 50 Back Extensions 3 rounds for time Portville, NY, who was killed in Afghanistan June 28 2005.

3 50 Sit-ups Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, , who was killed in Afghanistan June 28th, 1 mile Run 2005. 100 Pull-ups This Workout was one of Mike's favorites and he'd named it 200 Push-ups For time 'Body Armor.' From here on it will be referred to as 'Murph' 300 Squats in honor of the focused warrior and great American who 1 mile Run wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 50 Pull-ups 400 meter Run Daniel 21 Thrusters 95lbs In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little 800 meter Run For time Creek, VA, who was killed in Afghanistan June 2005 21 Thrusters 95lbs 400 meter Run 50 Pull-ups 21 Overhead Squats 95lbs 42 Pull-ups Josh 15 Overhead Squats 95lbs SSG Joshua Hager, United States Army, was killed For time 30 Pull-ups Thursday February 22 2007 in Ar Ramadi, Iraq.

4 9 Overhead Squats 95lbss 18 Pull-ups 100 Squats 5 Muscle-ups Jason 75 Squats S01 (SEAL) Jason Dale Lewis was killed by an IED while 10 Muscle-ups conducting combat operations in Southern Baghdad July For time 50 Squats 6, 2007. We name this Workout "Jason" in honor of his life, family, and courage. 15 Muscle-ups 25 Squats 20 Muscle-ups Badger 30 Squat Cleans 95lbs In honor of Navy Chief Petty Officer Mark Carter, 27, of 3 rounds for time. 30 Pull-ups Virginia Beach, VA who was killed in Iraq 11 December 2007. 800 meter Run 21 Dumbbell Snatch 40lbs right arm Joshie 21 L Pull-ups In honor of Army Staff Sergeant Joshua Whitaker, 23, of 21 Dumbbell Snatch 40lbs left arm 3 rounds for time. Long Beach, CA who was killed in Afghanistan May 15th, 2007. 21 L Pull-ups The snatches are full squat snatches. Nate 2 Muscle-ups As Many Rounds As Possible in 20. In honor of Chief Petty Officer Nate Hardy, who was killed 4 Handstand Push-ups minutes Sunday February 4th during combat operations in Iraq.

5 8 Kettlebell Swings 2 pood (apx 72lbs). Randy In honor of Randy Simmons, 51, a 27 year LAPD veteran 75 Power Snatch 75lbs For time and SWAT team member who was killed February 6 in the line of duty. 21 Thrusters 115lbs Tommy V 15 ft Rope Climb, 12 ascents In honor of Senior Chief Petty Officer Thomas J. 15 Thrusters 115lbs For time Valentine, 37, of Ham Lake, Minnesota, died in an training 15 ft Rope Climb, 9 ascents accident in Arizona, on Feb. 13 2008. 9 Thrusters 115lbs 15 ft Rope Climb, 6 ascents Griff 800 meter Run In honor of USAF SSgt Travis L. Griffin, 28, who was 400 meter Run backwards For time killed April 3, 2008 in the Rasheed district of Baghdad by 800 meter Run an IED strike to his vehicle. 400 meter Run backwards Ryan 5 Rounds for time. Each burpee Maplewood, Missouri Firefighter, Ryan Hummert, 22, was 7 Muscle-ups terminates with a jump one foot killed by sniper fire July 21st 2008 when he stepped off his 21 Burpees above max standing reach fire truck responding to a call.

6 Erin Canadian Army Master Corporal Erin Doyle, 32, was 15 Dumbbells Split Clean 40lbs 5 Rounds for time killed in a firefight August 11th, 2008 in the Panjwaii 21 Pull-ups District, Kandahar Province, Afghanistan. Mr Joshua 400 meter Run SO1 Joshua Thomas Harris, 36, drowned during combat 30 Glute-Ham Sit-Ups 5 Rounds for time operations, August 30th 2008 in Afghanistan. 15 Deadlift 250lbs DT. 12 Deadlift 155lbs In honor of USAF SSgt Timothy P. Davis, 28, who was 9 Hang Power Clean 155lbs 5 Rounds for time killed on Feburary, 20 2009 supporting operations in OEF. when his vehicle was struck by an IED. 6 Push Jerk 155lbs Danny Oakland SWAT Sergeant Daniel Sakai, age 35, was 30 Box Jump 24". killed on March 21, 2009 in the line of duty along with 20 Push Press 115lbs As Many Rounds As Possible in 20. fellow officers Sergeant Ervin Romans, Sergeant Mark 30 Pull-ups minutes Dunakin, and Officer John Hege.

7 Hansen 30 Kettlebell Swing 2 pood (apx 70lbs). Marine Staff Sgt Daniel Hansen died February 14th in 30 Burpees 5 Rounds for time Farah Providence, Afghanistan when an IED he was working on detonated. 30 Glute-Ham Sit-ups Tyler 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when 7 Muscle-ups insurgents attacked his unit using rocket-propelled 5 Rounds for time 21 Sumo-Deadlift High-Pull 95lbs 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. Stephen Glute-Ham Sit-ups Third Battalion, Princess Patricia's Canadian Light Back Extensions Infantry member Corporal Stephen Bouzane, 26, was 30-25-20-15-10-5 of all exercises Knees to Elbow killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan.

8 Stiff Legged Deadlift 95lbs Garrett 75 Squats Marine Capt. Garrett T. "Tubes" Lawton, 31, of 25 Ring Handstand Push-ups 3 Rounds for time Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. 25 L Pull-ups War Frank Captain Warren A. Frank, 26, of Cincinnati, Ohio, died 25 Muscle-ups November 25, 2008 while supporting combat operations in 3 Rounds for time 100 Squats Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary 35 Glute-Ham Sit-ups Force, Okinawa, Japan. McGhee Corporal Ryan C. McGhee, 21, was killed in action on 5 Deadlift 275lbs May 13, 2009 by small arms fire during combat in central As Many Rounds as Possible in 30. 13 Push-ups Iraq. He served with 3rd Battalion, 75th Ranger Regiment minutes of Fort Benning, Ga. This was his fourth deployment, his 9 Box Jumps 24" Box first to Iraq.

9 Paul 50 Double Unders Pittsburgh Police Officer Paul John Rizzo Domenic 35 Knees to Elbows 5 rounds for time Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. Overhead Walk 20 yards 185lbs Jerry Sgt Major Jerry Dwayne Patton, 40, died on 15 October 1 mile Run 2008 during High Altitude High Opening (HAHO) training 2000 meter Row For time while assigned to Army USSOCOM preparing for 1 mile Run deployment to Afghanistan. Nutts 10 Handstand Push-ups Lieutenant Andrew Richard Nuttall, 30, from the 1st 15 Deadlift 250lbs Battalion Princess Patricia's Canadian Light Infantry (1. 25 Box Jumps, 30" Box PPCLI), based in Edmonton, Alberta, serving as a member 50 Pull-ups For time of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol 100 Wallball 20lbs 10'.

10 Near the village of Nakhonay in Panjwaii District, about 25 200 Double Unders km southwest of Kandahar City on December 23, 2009 400 meters Run with a 45lb plate Arnie With a single 2 pood kettlebell (apx 72lbs): Los Angeles County Fire Fighter Specialist Arnaldo 21 Turkish get-ups, Right arm "Arnie" Quinones, 34, was killed in the line of duty on 50 Kettlebell Swings Sunday, August 30, 2009 during the Station Fire. His 21 Overhead squats, Left arm For time emergency response vehicle went over the side of the 50 Kettlebell Swings road and fell 800 feet into a steep canyon during fire 21 Overhead squats, Right arm suppression activities protecting Camp 16 outside the City 50 Kettlebell Swings of Palmdale, CA. 21 Turkish get-ups, Left arm 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 7 Handstand Push-ups potential informant reporting on Al Qaeda.