CrossFit.com



CrossFit FAQ

The best thing you can do is read, search, and read some more before asking questions about CrossFit - start with the "What is CrossFit" and "getting started" links on the left of the main page; review the exercises link, and dig through the discussion board. The site has an excellent search feature; make it your friend.

Meanwhile, here are some of the most common questions people ask about CrossFit workouts:

Updated on 1 Jan 2014


1. General
2. Exercises
3. Substitutions
4. WOD
5. Equipment
6. Essential References
7. Nutrition
9. Trainer Courses
10. Affiliates
11. Media
12. RRG

1. General

1.1. What's the WOD?

WOD is "Workout of the Day." The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off.
If you need explanation on doing the WODs, check here or in the discussion board. Likely your question has been asked before.

Some insight and thoughts on sets and reps:

  • The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
  • A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
  • Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
  • Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
  • Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.

Here's some insight from Coach on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes - even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."



<--TOP

1.2. Where is the WOD?

You're kidding, right? Acutally, this is a frequently asked question. Go to www.crossfit.com. Right in the middle, in the block with a date at the top, is the Workout of the Day, aka the WOD. If you can't figure it out, read this FAQ, read the other comments posted, click on any handy links contained in the WOD description, and THEN consider asking for an explanation!



<--TOP

1.3. What if I can't use the recommended weight?

Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.



<--TOP

1.4. Is the WOD Enough? Should I do more?

Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.

<--TOP

1.5. Will I/can I get big doing CrossFit?

If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.



<--TOP

1.6. Where is that article in the CrossFit Journal?
The new Journal has a great category index, chronological index, and search features. Check 'em out!

<--TOP

1.7. What's the "official" CrossFit warmup?

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.



<--TOP

1.8. What's the Burgener warmup?
See this article from the CrossFit Journal!

<--TOP

1.9. What's a "pood?"

Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70



<--TOP

1.10. Where can I get the World Class Coaching O-lift tapes?
WorldClass Coaching LLC
PO Box 5141
Norman Oklahoma 73070
(405) 321-8060
Fax (405) 321-8119
E-mail: wccllc@telepath.com
Or
Crain's Muscle World



<--TOP

1.11. What are those funny acronyms and abbreviations you guys use?

CrossFit Acronyms and Abbreviations

  • AMRAP: As Many Reps (sometimes Rounds)as Possible
  • ATG: Ass to Grass
  • BP: Bench press
  • BS: Back squat
  • BW (or BWT): Body weight
  • CFT:CrossFit Total - consisting of max squat, press, and deadlift.
  • CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You'll need a CFJ subscription.
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DL: Deadlift
  • FS: Front squat
  • GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
  • GHR(D) Situp: Situp done on the GHR(D) bench.
  • GPP: General physical preparedness, aka "fitness."
  • GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
  • H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • IF: Intermittent Fasting
  • KB: Kettlebell
  • MEBBMaximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MP: Military press
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: Sumo deadlift high pull (see exercise section)
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparednesss, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • SS: Starting Strength; Mark Rippetoe's great book on strength training basics. Available right here.
  • Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups.
    Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!
  • TGU: Turkish get-up (See exercise section)
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day
  • YBF: You'll Be Fine (liberally applied in spray form)



<--TOP

1.12. Where's that cool CrossFit movie clip?

There are WAY too many to list here, so please go to the Exercises and Demos page, which is updated daily with the latest video posts.



<--TOP

1.13. What about abs? We never do crunches...
Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the O-lifts, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches. Additionally, the standard CF warmup includes 3x10-15 "situps" and those can be whatever you desire, although the full-range glute-ham situp is recommended.

<--TOP

1.14. What's a hook grip?

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.

hook grip
hook grip

<--TOP

1.15. I have a problem with my CFJ subscription/I didn't get my issue of the CFJ/I have an expired link to a CFJ issue I purchased.

For any CFJ problems or concerns, please don't post to the message board. Please email the customer service team directly. They aren't psychic, and they don't monitor the board. SO, for all CFJ or other CrossFit Store concerns, go to the source! Customer Service



<--TOP

1.16. Do you include the weight of the bar? E.g., the WOD calls for 135#. Is that the bar + 135, or is it the bar + 90?

Of course you include the weight of the bar, unless you have a weightless bar! Prescribed weight (for any weightlifting endeavor, not just CrossFit) always means total weight lifted, and you're lifting the bar, so add it in.



<--TOP

1.17. Hey! My post got held up! Are you censoring me? Did I do something wrong?

Fear not! There's nothing personal about your posts getting waylaid by the spam filters. We get well over 500 spam posts a day, most of which would curl your hair (assuming you have hair to curl...).

The only feasible way to combat that is with an ever-growing, ever-changing series of automated filters. Inevitably, a few legit posts get snatched up, usually for having a filtered word used in a perfectly legit manner. The filter owners also said that posts with a lot of numbers and punctuation characters, with not much else (hmm, sounds like a WOD result) are likely to trigger the filters.
A few times a day, we go through the trash and rescue real posts (and comb the real posts for crud that has slipped through the filters). Most common reason for posts being held is multiple exclamation points (!!!) - a favorite spammer tool. Use just one...see your posts!!!

Sorry you got caught...it may not be the last time...but just post, and be patient!

Of course, if you use profanity in your posts, the filters grab that too, and I generally don't bother to inflict the potty-mouth on our readers.



<--TOP

1.18. Could I see the results from the First CrossFit Games (2007)?
Sure! Check right here.

<--TOP


2. Exercises

2.1. What's a Tabata?

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.



<--TOP

2.2. How much weight for squats?

If not specified, squats are your body only (aka "air squats"); back squats and front squats use the weight indicated (or adjusted as necessary for completion of the WOD).



<--TOP

2.3. Where are descriptions of the exercises presribed in the WOD?

Go Here for videos of the common crossfit exercises.



<--TOP

2.4. Farmer's Walk?

pick up two heavy dumbbells and walk for distance. Thick handled grips add misery. http://www.crossfit.com/mt-archive2/farmers_walk.html

<--TOP

2.5. Waiter's Walk?

Hold a weight (dumbell, kettlebell, etc.) overhead and walk for distance. Awesome stabilizer work. http://www.crossfit.com/mt-archive2/waiter_walk.html



<--TOP

2.6. Pullups vs Chinups?

Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can't do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.



<--TOP

2.7. Straight-arm pull to inverted hang?
  1. Start hanging from a bar, at full extension (down). Curl yourself up (bending at the hips and knees) so that you're in a "ball" with your knees at your nose. (You're still hanging below the bar.) Now, push the toes upward, toward the ceiling . . . keep extending . . . the toes rise, your knees and hips straighten out, and your head drops lower. (You're upside-down by now.) Your arms stay straight, with your weight hanging by them below the bar at all times. Ultimately, you arrive at a point where you are like an arrow pointed straight down with your head, toes to the ceiling (sky?), body straight. Note: this is not a good moment to lose your grip.
  2. Same as before, starting from the regular hang position below the bar . . . except that this time, you don't get to bend the knees . . . you bend at the hips only, raising your toes to your nose in a pike position (knees straight!). When you get your toes up near your face (knees straight!), you can drop your head back, and again begin extending your toes to the ceiling. You should find yourself "dropping through" much more quickly this time (be careful not to move so quickly that you jerk your grip loose). You end up in the same place as before, hanging straight upside down, with your arms straight (below the bar), head down, toes to the sky, body straight.
    Got that? Good. So much for the easy part . . .
  3. Now we begin the fun stuff. Start below the bar again, but this time you try to bend at the hips (i.e., pike) *as little as possible* while lifting your toes up. Your upper body and head will have to start dropping back much sooner, but try to keep your head in line with the upper body (don't let it drop back independently). You want to keep your whole body as straight as possible while this is happening. You must (should) keep the knees absolultely locked, and bend (pike) at the hips just a *little bit* (to improve your leverage). You will probably also find yourself bending at the elbows a little bit as well. Technically, this is cheating (bad form), but will probably be necessary on your first few (dozen) attempts . . . I certainly still have to do it with bent elbows.
  4. In the ideal, all parts of your body (arms, legs, knees, hips) remain completely straight as you lever your way from below the bar to inverted hanging (still below the bar). Only the shoulder joints move.
Posted by davidjwood at December 1, 2003 06:45 PM

<--TOP

2.8. What's a push press? Push jerk?

If you go to the Exercises section and watch the video called "Presses," you'll see exactly what a push jerk is. Coach details the 3 forms of presses: shoulder press, push press, and push jerk, in one of the CFJs from a while back (Jan 2003). Basically, the push jerk has you doing the same one-quarter to one-half squat at the beginning of the movement (just like for the push press), then driving the bar upwards. But instead of pushing and catching the bar overhead with straight legs (a la the push press), you catch it with bent legs.
The push jerk (and push press) is a great developmental exercise for the clean and jerk.



<--TOP

2.9. How do I burpee?

Also known as "squat-thrusts" from your high-school PT days. The "official" burpee for CrossFit is explained in the standards video from the '08 Games. Here's a description of the burpee:

To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

Also, here are a couple of other articles on the burpee:
http://www.geocities.com/rutgerseskrima/art_prison.html
http://www.circularstrengthmag.com/17/maxwell2.html



<--TOP

2.10. What's a Samson Stretch?

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.



<--TOP

2.11. What kind of situp should I do for the WODs?

Whatever you like; recommend picking one style and sticking with it so you can compare performance over time. Lots of folks like the ab-mat. Some of us do "military" situps, which come in a couple of flavors. Hard-core: Hands behind head, feet anchored, knees at 90�. All the way back until base of shoulder-blades hit the floor; up to near vertical. Or "Air Force" version: arms crossed in front, hands on shoulders or arms; feet and legs as above. Down position same as above; up to where elbows touch knees or thighs. Hands must stay on shoulders or arms. "Janda" situps are tough; you place a bar, board, partner's hands, or whatever behind your calves. Keep your feet flat on the floor; dig in with your heels and pull back hard with your calves against the bar. This should de-activate your hip flexors, thereby making your abs work harder.



<--TOP

2.12. What's a Pistol? How do I do it?

Stand on one leg, with the other leg out in front and parallel to the floor. Hands go out in front to help balance. Sit back and down, as if sitting in a very low chair. At the bottom your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep.

A great article on pistols can be found at PowerAthletesMag.

<--TOP

2.13. Where do I find some guidance on parallette training?

American Gymnast's Parallette Training Guide: http://www.american-gymnast.com/tt/index_163.cfm



<--TOP

2.14. What's with the kipping pullups? Isn't it "cheating?"

There are a TON of discussions about this on the boards. Try searching for kipping and kipping pull-up via the search function. There is also an entire Crossfit journal dedicated to the kipping pullup. "if you'll read this thread on the kipping pull-up I think you'll come to see the move in a different light. It's a long read (10 pages or so) but well worth the effort. I've never seen more thoughtful or complete analysis on the movement anywhere:

NOTE:Greg's famous quote, "We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true." first appeared in that thread, Here.

"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."

Short Version Answer courtesy of Jesse Woody

Here's how to do it: Eva T teaches kipping



<--TOP

2.15. What's the difference among the clean (and snatch) types?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
Tip o' the hat to Keith Wittenstein



<--TOP

2.16. What's the height of the wallball target?

Standard height is 10'. Scale if needed.



<--TOP

2.17. What's the weight of a wallball?

Standard weight is 20#. Scale if needed.



<--TOP


3. Substitutions

3.1. What's the best substitute for rope climbing?

Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.



<--TOP

3.2. How does running compare to rowing, biking, etc.?

To compare the different aerobic exercises, pick a comparable time interval. For example, if you run 400m in 90 seconds, then row or bike or jump rope or run stairs etc. for 90 seconds.



<--TOP

3.3. What's a good substitute for running?

See previous for some suggestions. Also, box jumps, cross-country skiing, heavy bag work, kettlebell or dumbbell swings, weighted stair-climbing or box-stepping.



<--TOP

3.4. Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

  1. take an old, or cheap, basketball
  2. cut a slit in it
  3. stuff with sand
  4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.



<--TOP

3.5. Substitute for muscle-up?

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.



<--TOP

3.6. What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's



<--TOP

3.7. What if I can't do pullups?

Jumping pullups (use as much leg push as needed, lower slowly . . . this really keeps the cardio going in a WOD like Fran)
Pure negatives (climb to top position using whatever means necessary, chair, bench, whatever, then lower slowly)
Assisted Pullups: use a Gravitron machine (if you're lucky enough to have access to one), or, even better, a human spotter to give you a lift. Bend your legs at the knees so that the tops of your feet are facing down, have the spotter support you there to provide some lift.
Assisted pullups 2: Get a large elastic band (surgical tubing works great), loop over the bar, step in it to provide some lift
Reduced load pullups: Suspend a bar (maybe an Olympic bar for weights?) at a height less than overhead . . . maybe about chest high . . . get underneath it with you legs in front and body straight . . . do "pullups" with your legs still on the ground, supporting part of your weight . .
All of these have the advantage that they are neurologically more valuable than the fairly un-natural motion of locking your knees under a pad and moving just your arms . . . in all of these, your arms are going to be drawing your whole body up . . . you will progress toward "full" pullups faster.
But yes, you can do pull-downs, and doing those are infinitely better than skipping this workout. Courtesy of Dave Wood

<--TOP

3.8. I can't do Handstand Pushups

Support all or most of your body while working up to HSPU. You can place your hands on the floor, and your legs on a bench or ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or smith machine. You can do partial reps, building up to full range of motion. For example, stack a few books up under your head; lower to the books. Work on removing a book from the pile every workout or so until you are going head to the floor.

You can sub standing presses for HSPU, using absolutely no leg drive, but they are not as good a sub as working toward the actual motion.



<--TOP

3.9. I can't do L-sits

Work on tuck sits (both legs tucked up to your chest), one-leg extended L-sits (you can alternate legs), jumpstretch bands for support (set your paralettes under the pullup bar and hang the bands from the bar; put your legs or feet through the band).



<--TOP

3.10. I can't climb a rope/I don't have a rope

Towel pullups (drape a towel over the pullup bar; grasp an end in each hand), see-saw towel pullups. If you have a rope but can't pull your weight, tie a dumbell or kettlebell to one end and pull the rope to you, hand over hand. You can do this outside, along the ground, or you can throw the rope over the pullup bar and hoist the weight to the top. You'll want to mimic the arm motion of climbing as much as possible.



<--TOP

3.11. I don't have rings, or can't do ring dips.

Do 3 regular parallel bar dips for every ring dip prescribed.



<--TOP

3.12. I can't do double-unders, or I don't have a jumprope.

Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

<--TOP

3.13. What can I sub for back extensions?

Good mornings (with or without weight); supermans. Of course there are lots of ways to creatively do back extensions - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one.



<--TOP

3.14. What can I sub for Glute-Ham situps?
Just like for the back extensions, there are lots of ways to creatively do GHR situps - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one. You can lie crosswise across a bench, with your feet hooked, as well.



<--TOP

3.15. More assistance on the HSPU, please

Check out this great self-spotting technique with jumpstretch bands from Bill Pappas at CrossFit Edna Valley: http://crossfitednavalley.com/?p=25#comments

<--TOP


4. WOD

4.1. Explain The Workouts with Names (the Girls)
The Benchmark Girls
Angie
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.
Barbara
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
Rest precisely three minutes between each round.
5 rounds, time each round
Chelsea
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
Each min on the min for 30 min
Cindy
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
As many rounds as possible in 20 min
Diane
  • Deadlift 225 lbs
  • Handstand push-ups
21-15-9 reps, for time
Elizabeth
  • Clean 135 lbs
  • Ring Dips
21-15-9 reps, for time
Fran
  • Thruster 95 lbs
  • Pull-ups
21-15-9 reps, for time
Grace
  • Clean and Jerk 135 lbs
30 reps for time
Helen
  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time
Isabel
  • Snatch 135 pounds
30 reps for time
Jackie
  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps)
For time
Karen
  • Wall-ball 150 shots
For time
Linda
(aka "3 bars of death")
  • Deadlift 1 1/2 BW
  • Bench BW
  • Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep
rounds for time
Mary
  • 5 Handstand push-ups
  • 10 1-legged squats
  • 15 Pull-ups
As many rounds as possible in 20 min
Nancy
  • 400 meter run
  • Overhead squat 95 lbs x 15
5 rounds for time
The New Girls
Annie
  • Double-unders
  • Sit-ups
50-40-30-20 and 10 rep rounds; for time
Eva
  • Run 800 meters
  • 2 pood KB swing, 30 reps
  • 30 pullups
5 rounds for time.
Kelly
  • Run 400 meters
  • 30 box jump, 24 inch box
  • 30 Wall ball shots, 20 pound ball
Five rounds for time
Lynne
  • Bodyweight bench press (e.g., same amount on bar as you weigh)
  • pullups
5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Nicole
  • Run 400 meters
  • Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
Amanda 9, 7 and 5 reps of:
  • Muscle-ups
  • Snatches (135/95 lb.)
For Time


<--TOP

4.2. Explain the Hero Workouts
The Hero Workouts

JT


Jeff Taylor
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005
  • Handstand push-ups
  • Ring dips
  • Push-ups
21-15-9 reps, for time

MICHAEL


Michael McGreevey
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

MURPH


Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' 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.

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.

DANIEL


Daniel Crabtree
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.

JOSH


Joshua Hager
SSG Joshua Hager, United States Army, 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.

JASON


Jason Lewis
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.

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.

BADGER


 Mark Carter
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.

JOSHIE


Joshua Whitaker
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.

NATE


Nathan Hardy
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

RANDY


Randy Simmons
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

TOMMY V


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

First posted 12 March 2008
  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents
For time

GRIFF


SSgt Travis Griffin
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

RYAN


Firefighter Ryan Hummert
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

ERIN


MCpl Erin Doyle
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

MR. JOSHUA


Joshua Harris
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

DT


Timothy Davis
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

DANNY


Daniel Sakai
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

HANSEN


Daniel 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

TYLER


Tyler Parten
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

LUMBERJACK 20


Lumberjacks
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

STEPHEN


Stephen Bouzane
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

GARRETT


Garrett Lawton
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

WAR FRANK


Warren A 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

MCGHEE


Ryan 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

PAUL


Paul John Rizzo Domenic Sciullo II
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

JERRY


Jerry D Patton
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

NUTTS


Andrew Nuttall
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

ARNIE


Arnaldo Quinones
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

THE SEVEN


CIA 7
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

RJ


Robert J. Cottle
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
  • 50 Push-ups
For Time

LUCE


Ronald G. 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

JOHNSON


Michael E. 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

ROY


Michael C. 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

ADAMBROWN


Adam Brown
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
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 195 pound Bench press, 24 reps
  • 24 Box jumps, 24 inch box
  • 24 Wallball shots, 20 pound ball
  • 145 pound Clean, 24 reps
For Time

COE


Keith Adam 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

SEVERIN


Severin Summers
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

HELTON


Joseph 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


Jack Martin
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

FORREST


Forrest Leamon
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/td>

BULGER


Nicholas 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

BRENTON


Timothy 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

BLAKE


David Blake McLendon
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

COLLIN


Collin Trent Thomas
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

THOMPSON


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

WHITTEN


Dan 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 2010
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

BULL


Brandon Barrett
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

RANKEL


John Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

First posted January 7 2011
  • 225 pound Deadlift, 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings, 2 pood
  • Run 200 meters
AMRAP, 20 Minutes

HOLBROOK


Jason Holbrook
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

First posted January 27 2011
Ten rounds
  • 115 pound Thruster, 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute
Each Round For Time

LEDESMA


Carlos Ledesma
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

First posted February 8 2011
Complete as many rounds as possible of:
  • 5 Parallette handstand push-ups
  • 10 Toes through rings
  • 20 pound Medicine ball cleans, 15 reps
in 20 Minutes

WITTMAN


Jeremiah Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

First posted February 10 2011
Seven rounds of:
  • 1.5 pood Kettlebell swing, 15 reps
  • 95 pound Power clean, 15 reps
  • 15 Box jumps, 24" box
For Time

MCCLUSKEY


Jason McCluskey
U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.

He is survived by his son Landen, and his mother Delores Olivares.

First posted March 01 2011
Three rounds of:
  • 9 Muscle-ups
  • 15 Burpee pull-ups
  • 21 Pull-ups
  • Run 800 meters
For Time

WEAVER


1Lt Todd Weaver
U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

First posted March 18 2011
Four rounds of:
  • 10 L-pull-ups
  • 15 Push-ups
  • 15 Chest to bar Pull-ups
  • 15 Push-ups
  • 20 Pull-ups
  • 15 Push-ups
For Time

ABBATE


Matthew Abbate
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

First posted March 26 2011
  • Run 1 mile
  • 155 pound Clean and jerk, 21 reps
  • Run 800 meters
  • 155 pound Clean and jerk, 21 reps
  • Run 1 Mile
For Time

HAMMER


Michael Bordelon
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

First posted April 17 2011
Five rounds of:
  • 135 pound Power clean, 5 reps
  • 135 pound Front squat, 10 reps
  • 135 pound Jerk, 5 reps
  • 20 Pull-ups
Rest 90 seconds between each round
Each Round For Time

MOORE


David Moore
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

First posted April 28 2011
  • 15 ft Rope Climb, 1 ascent
  • Run 400 meters
  • Max rep Handstand push-ups
Rounds in 20 min

WILMOT


Colin Wilmot

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

First posted May 20 2011
Six rounds of:
  • 50 Squats
  • 25 Ring dips
For Time

MOON


Chris Moon

U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.

First posted June 2 2011
Seven rounds of:
  • 40 pound dumbbell Hang split snatch, 10 reps Right arm
  • 15 ft Rope Climb, 1 ascent
  • 40 pound dumbbell Hang split snatch, 10 reps Left arm
  • 15 ft Rope Climb, 1 ascent


Alternate feet in the split snatch sets.
For Time

SMALL


NAME
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

First posted June 12 2011
Three rounds of:
  • Row 1000 meters
  • 50 Burpees
  • 50 Box jumps, 24" box
  • Run 800 meters
For Time

MORRISON


Morrison
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

First posted July 4 2011

50-40-30-20 and 10 rep rounds of:
  • Wall ball shots, 20 pound ball
  • Box jump, 24 inch box
  • Kettlebell swings, 1.5 pood
For Time

MANION


Travis Manion
First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

First posted July 18 2011
Seven rounds of:
  • Run 400 meters
  • 135 pound Back squat, 29 reps
For Time

GATOR


Gator
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

First posted August 12 2011
Eight rounds of
  • 185 pound Front squat, 5 reps
  • 26 Ring push-ups
For Time

BRADLEY


NAME
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

First posted August 17 2011
10 rounds of:
  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • Rest 30 seconds
For Time

MEADOWS


Joshua S. Meadows
U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, TX, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, CA, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan.

He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.

First posted September 5 2010
  • 20 Muscle-ups
  • 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
  • 30 Ring handstand push-ups
  • 35 Ring rows
  • 40 Ring push-ups
For Time

SANTIAGO


anibal santiago
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July, 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

First posted September 24 2011
Seven rounds of:
  • 35 pound Dumbbell hang squat clean, 18 reps
  • 18 Pull-ups
  • 135 pound Power clean, 10 reps
  • 10 Handstand push-ups
For Time

CARSE


Nathan Carse
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

First posted October 2 2011
21-18-15-12-9-6-3 reps of:
  • 95 pound Squat clean
  • Double-under
  • 185 pound Deadlift
  • 24" Box jump
  • Begin each round with a 50 meter Bear crawl.
For Time

BRADSHAW


Brian Bradshaw
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

First posted October 23 2011
10 rounds of:
  • 3 Handstand push-ups
  • 225 pound Deadlift, 6 reps
  • 12 Pull-ups
  • 24 Double-unders
For Time

WHITE


Ashley White
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

First posted November 8 2011
Five rounds of:
  • 15' Rope climb, 3 ascents
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters
For Time

SANTORA


Jason Santora
US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA 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.

First posted November 24 2011
Three rounds of:
  • 155 pound Squat cleans, 1 minute
  • 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
  • 245 pound Deadlifts, 1 minute
  • Burpees, 1 minute
  • 155 pound Jerks, 1 minute
  • Rest 1 minute
For Reps

WOOD


SGT Brett Wood
Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

First posted December 7 2011
5 Rounds of:
  • Run 400 meters
  • 10 Burpee box jumps, 24" box
  • 95 pound Sumo-deadlift high-pull, 10 reps
  • 95 pound Thruster, 10 reps
  • Rest 1 minute
For Time

HIDALGO


Darren Hidalgo
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

First posted December 29 2011
  • Run 2 miles
  • Rest 2 minutes
  • 135 pound Squat clean, 20 reps
  • 20 Box jump, 24" box
  • 20 Walking lunge steps with 45lb plate held overhead
  • 20 Box jump, 24" box
  • 135 pound Squat clean, 20 reps
  • Rest 2 minutes
  • Run 2 miles
If you've got a twenty pound vest or body armor, wear it.
For Time

RICKY


Ricky Rudd
U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, KY, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, GA, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

First posted December 30 2011
  • 10 Pull-ups
  • 75 pound dumbbell Deadlift, 5 reps
  • 135 pound Push-press, 8 reps
Rounds in 20 Min

DAE HAN


Dae Han Park
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

First posted December 31 2011
Three rounds of:
  • Run 800 meters with a 45 pound barbell
  • 15 foot Rope climb, 3 ascents
  • 135 pound Thruster, 12 reps
For Time

DESFORGES


Joshua Desforges
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

First posted January 28 2012
Five rounds of:
  • 225 pound Deadlift, 12 reps
  • 20 Pull-ups
  • 135 pound Clean and jerk, 12 reps
  • 20 Knees to elbows
For Time

RAHOI


SSA Gregory Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

First posted February 4, 2012
  • 24 inch Box Jump, 12 reps
  • 95 pound Thruster, 6 reps
  • 6 Bar-facing burpees
AMRAP, 12 Min

ZIMMERMAN


1Lt James Zimmerman
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

First posted February 25, 2012
  • 11 Chest-to-bar pull-ups
  • 2 Deadlifts, 315 pounds
  • 10 Handstand push-ups
AMRAP 25 Min

KLEPTO


Maj David Brodeur
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

First posted March 6, 2012
Four rounds of:
  • 27 Box jumps, 24" box
  • 20 Burpees
  • 11 Squat cleans, 145 pounds
For Time

DEL


Dimitri Del Castillo
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

First posted March 27, 2012
  • 25 Burpees
  • Run 400 meters with a 20 pound medicine ball
  • 25 Weighted pull-ups with a 20 pound dumbbell
  • Run 400 meters with a 20 pound medicine ball
  • 25 Handstand push-ups
  • Run 400 meters with a 20 pound medicine ball
  • 25 Chest-to-bar pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 25 Burpees
For Time

PHEEZY


Philip P. Clark
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, 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.

First posted April 7, 2012
Three rounds of:
  • 165 pound Front squat, 5 reps
  • 18 Pull-ups
  • 225 pound Deadlift, 5 reps
  • 18 Toes-to-bar
  • 165 pound Push jerk, 5 reps
  • 18 Hand-release push-ups
For Time

J.J.


Lance Corporal Justin James Wilson
U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

First posted April 25 2012
  • 185 pound Squat clean, 1 rep
  • 10 Parallette handstand push-ups
  • 185 pound Squat clean, 2 reps
  • 9 Parallette handstand push-ups
  • 185 pound Squat clean, 3 reps
  • 8 Parallette handstand push-ups
  • 185 pound Squat clean, 4 reps
  • 7 Parallette handstand push-ups
  • 185 pound Squat clean, 5 reps
  • 6 Parallette handstand push-ups
  • 185 pound Squat clean, 6 reps
  • 5 Parallette handstand push-ups
  • 185 pound Squat clean, 7 reps
  • 4 Parallette handstand push-ups
  • 185 pound Squat clean, 8 reps
  • 3 Parallette handstand push-ups
  • 185 pound Squat clean, 9 reps
  • 2 Parallette handstand push-ups
  • 185 pound Squat clean, 10 reps
  • 1 Parallette handstand push-up
For Time

JAG 28


Senior Airman Mark Forester
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.

He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

First posted May 13 2012
  • Run 800 meters
  • 28 Kettlebell swings, 2 pood
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 2 pood each
  • 28 Strict Pull-ups
  • Run 800 meters
For Time

BRIAN


Brian Bill
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

First posted May 15 2012
Three rounds of:
  • 15 foot Rope climb, 5 ascents
  • 185 pound Back squat, 25 reps
For Time

NICK


Nicholas P. Steinbacher
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, TX, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

First posted June 19, 2012
Twelve rounds of:
  • 45 pound Dumbbell hang squat clean, 10 reps
  • 6 Handstand push-ups on dumbbells
For Time

STRANGE


Michael Strange
U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.

He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.

First posted June 24, 2012
Eight rounds of:
  • 600 meter Run
  • 1.5 pood Weighted pull-up, 11 reps
  • 11 Walking lunge steps, carrying 1.5 pood kettlebells
  • 1.5 pood Kettlebell thruster, 11 reps
For Time

TUMILSON


JT TUMILSON
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.

He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

First posted July 4, 2012
Eight rounds of:
  • Run 200 meters
  • 11 Dumbbell burpee deadlifts, 60 pound dumbbells
For Time

SHIP


Prescott Shipway
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.



First posted July 24 2012
Nine rounds of:
  • 185 pound Squat clean, 7 reps
  • 8 Burpee box jumps, 36" box
For Time

JARED


Jared Van Aalst
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

First posted August 9, 2012
Four rounds of:
  • Run 800 meters
  • 40 Pull-ups
  • 70 Push-ups
For Time

TULLY


Michael Tully
U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, PA, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his son Slade.

First posted August 23, 2012
Four rounds of:
  • Swim 200 meters
  • 40 pound Dumbbell squat cleans, 23 reps
For Time

HOLLEYMAN


Aaron Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

First posted August 30 2012
Thirty rounds of:
    • 5 Wall ball shots, 20 pound ball
    • 3 Handstand push-ups
    • 225 pound Power clean, 1 rep
For Time

ADRIAN


Adrian Elizalde
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, WA, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

First posted September 23, 2012
Seven rounds of:
  • 3 Forward rolls
  • 5 Wall climbs
  • 7 Toes to bar
  • 9 Box jumps, 30" box
For Time

GLEN


Glen Doherty
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

First posted October 12, 2012
  • 135 pound Clean and jerk, 30 reps
  • Run 1 mile
  • 15 foot Rope climb, 10 ascents
  • Run 1 mile
  • 100 Burpees
For Time

TOM


Thomas Martin
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, AK, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.

He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

First posted October 14, 2012

  • 7 Muscle-ups
  • 155 pound Thruster, 11 reps
  • 14 Toes-to-bar
AMRAP in 25 min

RALPH


Ralph Johnson
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.



First posted November 9, 2012
Four rounds of:
  • 250 pound Deadlift, 8 reps
  • 16 Burpees
  • 15 foot Rope climb, 3 ascents
  • Run 600 meters
For Time

CLOVIS


Clovis T. Ray
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

First posted November 11, 2012
  • Run 10 miles
  • 150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
For Time

WESTON


Michael Weston
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

First posted November 21 2012
Five rounds of:
  • Row 1000 meters
  • 200 meter Farmer carry, 45 pound dumbbells
  • 45 pound dumbbell Waiter walk, 50 meters, Right arm
  • 45 pound dumbbell Waiter walk, 50 meters, Left arm
For Time

LOREDO


Edwardo Loredo
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

First posted December 31 2012
Six rounds of:
  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • Run 400 meters
For Time

SEAN


Sean Flannery
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

First posted January 22, 2013
Ten rounds of:
  • 11 Chest to bar pull-ups
  • 75 pound Front squat, 22 reps
For Time

HORTMAN


John D. Hortman
U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a military training exercise

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

First posted February 13, 2013
  • Run 800 meters
  • 80 Squats
  • 8 Muscle-ups
AMRAP in 45 min

HAMILTON


Adam Hamilton
U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

First posted February 22, 2013
Three rounds of:
  • Row 1000 meters
  • 50 Push-ups
  • Run 1000 meters
  • 50 Pull-ups
For Time

ZEUS


David Hickman
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

First posted February 26, 2013
Three rounds of:
  • 30 Wall ball shots, 20 pound ball
  • 75 pound Sumo deadlift high-pull, 30 reps
  • 30 Box jump, 20" box
  • 75 pound Push press, 30 reps
  • Row 30 calories
  • 30 Push-ups
  • Body weight Back squat, 10 reps
For Time

BARRAZA


Ricardo Barraza
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

First posted March 17, 2013
In 18 Minutes:
AMRAP

CAMERON


Thomas Cameron
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his parents Bette and John, and brother Alex.

First posted March 26, 2013
  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps, 24 inch box
  • 25 Triple-unders
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball "2-fer-1s", 20 pound ball
  • 50 Sit-ups
  • 15 foot Rope climb, 5 ascents
For Time

JORGE


Fernando Jorge
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

He is survived by his sister Gina.

First posted April 7, 2013
  • 30 GHD sit-ups
  • 155 pound Squat clean, 15 reps
  • 24 GHD sit-ups
  • 155 pound Squat clean, 12 reps
  • 18 GHD sit-ups
  • 155 pound Squat clean, 9 reps
  • 12 GHD sit-ups
  • 155 pound Squat clean, 6 reps
  • 6 GHD sit-ups
  • 155 pound Squat clean, 3 reps
For Time

BREHM


Dale Brehm
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

First posted May 14 2013

  • 15 foot Rope climb, 10 ascents
  • 225 pound Back squat, 20 reps
  • 30 Handstand push-ups
  • Row 40 calories
For Time

OMAR


Omar Vasquez
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

First posted May 21 2013

  • 95 pound barbell Thrusters, 10
  • 15 Bar-facing burpees
  • 95 pound barbell Thrusters, 20
  • 25 Bar-facing burpees
  • 95 pound barbell Thrusters, 30
  • 35 Bar-facing burpees
For Time

GALLANT


Taylor Gallant
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

First posted June 13 2013

  • Run 1 mile with a 20 pound medicine ball
  • 60 Burpee pull-ups
  • Run 800 meters with a 20 pound medicine ball
  • 30 Burpee pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 15 Burpee pull-ups
For Time

BRUCK


Nathan Bruckenthal
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

First posted June 26 2013

Four rounds of:
  • Run 400 meters
  • 185 pound Back squat, 24 reps
  • 135 pound Jerk, 24 reps
For Time

SMYKOWSKI


Mark Smykowski
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq.

He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

First posted July 4 2013

  • Run 6k
  • 60 Burpee pull-ups
  • If you've got body armor or a thirty pound vest, wear it.
For Time

FALKEL


Chris Falkel
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

He is survived by his parents, Jeff and Dianne Falkel.

First posted August 20 2013

  • 8 Handstand push-ups
  • 8 Box jump, 30 inch box
  • 15 foot Rope climb, 1 ascent
Rounds in 25 Min

DONNY


Donald Nichols
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

First posted August 21 2013

21-15-9-9-15-21 reps of:
  • 225 pound Deadlift
  • Burpee
For Time

DOBOGAI


Derek Dobogai
U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed.

He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

First posted August 22 2013

Seven rounds of:
  • 8 Muscle-ups
  • 22 yard Farmer carry, 50 pound dumbbells
For Time

RONEY


Ronan Kerr
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.

First posted September 03 2013

Four rounds of:
  • Run 200 meters
  • 135 pound Thruster, 11 reps
  • Run 200 meters
  • 135 pound Push press, 11 reps
  • Run 200 meters
  • 135 pound Bench press, 11 reps
For Time

DON



U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

First posted September 11 2013

  • 66 Deadlifts, 110 pounds
  • 66 Box jump, 24 inch box
  • 66 Kettlebell swings, 1.5 pood
  • 66 Knees to elbows
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters, 55 pounds
  • 66 Wall ball shots, 20 pound ball
  • 66 Burpees
  • 66 Double-unders
For Time

DRAGON



U.S. Army Captain Nicholas Rozanski, 36, of Dublin, OH, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, OH, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan.

He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

First posted October 05 2013

  • Run 5k
  • 4 minutes to find 4 rep max Deadlift
  • Run 5k
  • 4 minutes to find 4 rep max Push jerk
Post load and time.

WALSH



U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

First posted October 20, 2013

Four rounds of:
  • 22 Burpee pull-ups
  • 185 pound Back squat, 22 reps
  • Run 200 meters with a 45 pound plate overhead
For Time

LEE



U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, FL, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan.

He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

First posted November 16, 2013

Five rounds of:
  • Run 400 meters
  • 345 pound Deadlift, 1 rep
  • 185 pound Squat clean, 3 reps
  • 185 pound Push jerk, 5 reps
  • 3 Muscle-ups
  • 15 foot Rope climb, 1 ascent
For Time

Willy



U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

First posted November 22, 2013

Three rounds of:
  • Run 800 meters
  • 225 pound Front squat, 5 reps
  • Run 200 meters
  • 11 Chest to bar pull-ups
  • Run 400 meters
  • 12 Kettlebell swings, 2 pood
For Time

Coffey



U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.

He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

First posted December 11, 2013

  • Run 800 meters
  • 135 pound Back squat, 50 reps
  • 135 pound Bench press, 50 reps
  • Run 800 meters
  • 135 pound Back squat, 35 reps
  • 135 pound Bench press, 35 reps
  • Run 800 meters
  • 135 pound Back squat, 20 reps
  • 135 pound Bench press, 20 reps
  • Run 800 meters
  • 1 Muscle-up
For Time

DG



U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

First posted December 26, 2013

  • 8 Toes to bar
  • 35 pound Dumbbell thruster, 8 reps
  • 35 pound Dumbbell walking lunge, 12 steps
Rounds in 10 minutes.

TK



U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

First posted December 28, 2013

  • 8 Strict Pull-ups
  • 8 Box jumps, 36" box
  • 12 Kettlebell swings, 2 pood
Rounds in 20 min


<--TOP

4.3. Explain Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



<--TOP

4.4. Explain Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Some performance insights and a scoring example from Mark Twight:
  1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
  3. Rowing first reduces reps on all other exercises
  4. Rowing reps are not seriously affected if done last
  5. Improvement happens really fast when the workout is done consistently (bimonthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.



<--TOP

4.5. Why can't you/don't you/won't you post the WOD earlier to accomodate my personal needs?

This great free, resource, given freely by the Glassmans, is freely made available on the time schedule of the folks who (did I mention freely) run CrossFit.com. If the posting time doesn't suit you, you can always a) do something else, b) do a previously posted workout, or c) workout a day or a cycle behind the posted date.



<--TOP

4.6. Are there any downloadable files or lists of workouts?
Several are listed or linked in this thread on the message board.

<--TOP

4.7. I can't do the WOD as prescribed. Any help for scaling?

The great folks at BrandX Martial Arts post scaled workouts for a variety of levels at their site, in the WOD forum.



<--TOP

4.8. How about a worksheet to track my performance?

OK, here are two - an Excel worksheet for recording PRs courtesy of Matt Townsend, via Ian from Israel, and a comprehensive MS Word document from Ryan Atkins for tracking all kinds of performance data. Right-click and save the worksheets.

<--TOP

4.9. OK, so I've done the CFT. How do I rank? Are there any standards?
CrossFit Total Rankings
based on tables by Kilgore, Rippetoe, et al.
(Aasgaard Co, 2006)
Men's Class Rankings
BwtUntrainedNoviceIntermediateAdvancedElite
114 228 395 468 646 836
123246 427 510 695 901
132265 461 546 745 848
148296 516 618 833 1061
165322 560 672 906 1149
181348 604 722 969 1245
198366 637 764 1017 1305
220385 671 807 1071 1373
242402 700 833 1102 1411
275413 718 856 1128 1441
319422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
BwtUntrainedNoviceIntermediateAdvancedElite
97134 231 270 370 480
105143 251 291 400 507
114155 269 314 426 537
123164 284 333 452 566
132173 302 351 473 594
148190 332 389 520 648
165206 357 417 560 709
181220 383 451 598 737
198237 412 474 630 788
199+ 250 434 506 662 826


<--TOP

4.10. So what's this CrossFit Total (aka CFT) I keep hearing about?

Head right over here and read all about it!



<--TOP

4.11. What's this 1-1-1-1-1-1-1 all about? Is that really the whole WOD?

Yes, that really is the WOD. It's a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.

<--TOP


5. Equipment

5.1. I need a Wall-ball

Build your own:

Or for a more advanced version, check this description out.



<--TOP

5.2. Where can I get a climbing rope? Rope hardware? Pegboard?

West Marine is rigging climbing ropes of unsurpassed quality and unbeatable prices specially for CrossFitters. This is not a public offer but an act of corporate generosity to our community. Mark Chandler (Markch@westmarine.com) is the contact. If you elect to take advantage of this opportunity please express your appreciation.

Another good source for climbing ropes and hardware is Jammar.
Wolverine Sports advertises a good low priced manila climbing rope with attachments.
Draper offers a variety of climbing ropes.

<--TOP

5.3. How do I make parallettes?

Great directions are in the Sep 2003 CFJ , or on the Drills and Skills page (scroll to the bottom of the page).



<--TOP

5.4. How about home-made rings?

Read through this thread in the forum; excellent directions and pictures. Filling the PVC with sand is key for keeping the shape of the PVC while bending it.



<--TOP

5.5. Where can I buy rings?

To buy, or just to learn:Tyler Hass's Power Rings. Rings are also available from Again Faster, Rogue Fitness Equipment, and the Garage Gym Store.



<--TOP

5.6. How about some instructions for building a lifting platform?

Here are some instructions from Ironmind; here is info and a diagram on the CrossFit board.

And here are instructions from Mike's Gym, home of the awesome Coach Burgener.

<--TOP

5.7. What's the "best" damper setting on the C2 rower?

For most people, a setting of 3-4 best replicates the 'boat on water' feel. Great discussion here



<--TOP

5.8. How about a consolidated list of CF equipment suppliers and discounts?

"I updated our Garage Gym Shopping List to include more of the discounts that I have seen on the message board as well as a some reading material and DVDs. Some of the information on the page is from direct experience with the products, but most is from looking through the message board for other people's recommendations.
If anyone has any ideas for other products by "Friends of CrossFit" or knows of other CrossFit discounts let me know. Also if anyone know of any other good deals on equipment that can be used for CrossFit let me know. I try to keep this page as up to date as possible."
http://crossfitweekendwarriors.typepad.com/homegym.htm
Courtesy of Ahmik Jones



<--TOP

5.9. Any other good CF equipment suppliers?

Well, Bill Henniger at Rogue Fitness Equipment (a subset of his affiliate) has a pretty darn complete selection of everything a CrossFitter would need, and hey, he's one of us!



And we can't forget Jon Gilson of Again Faster. Jon specializes in complete equipment packages, for individual CrossFitters and for gyms as well.



<--TOP

5.10. What's the scoop on Gill Athletic and their discount? Do they have rings?

Gill Athletics, Inc has recently changed their policy with the distribution of equipment to the Crossfit Community. A number of affiliates have come forward and agreed to be Gill/PowerMax representatives to the community. Please contact any one of these affiliates to purchase product-including great rings! Affiliates will be providing a CrossFit discount. Karl Geissler is still, happily, working for Gill and is still a great contact for the community.



<--TOP

5.11. How the heck do I set up my new Powermax rings?

This great post shows how

<--TOP

5.12. 5.12 What about running shoes, workout shoes, etc.?

That's up to you. Running shoes aren't ideal, although regular sneakers are okay. Both may inhibit proper running form and throw off your balance during heavy lifts, in particular, because of the compressible soles. Many people prefer a "minimalist" shoe, or even barefoot, if they feel they can do work out safely. See this thread on the message board for a discussion on shoes; if you need more info, check the "Similar Threads" list at the very bottom of the thread link.

<--TOP

5.13. How about some instructions on making plyo boxes?
There's a great article from the CrossFit Journal right here.

<--TOP


6. Essential References

<--TOP

6.2. Here's a great summary of gymnastics references and links, courtesy of John McCracken:

Gymnastics Refs



<--TOP

6.3. How about some gymnastic photo/instruction sequences?

Courtesy of John McCracken. Word doc; right-click/save as.



<--TOP

6.4. Here's Dave Werner's Exercise Performance Standards Chart

Here is the link to the intro article, and the standards charts:
http://www.crossfitseattle.com/athletic_skill.html



<--TOP

6.5. Where's Mark Rippetoe's barbell strength standards?

Right Here!

<--TOP

6.6. Here's a brilliant dissertation on FAQs, asking questions, and not being a PITA.
Asking Smart Questions

<--TOP

6.7. So, what are the official rules for the competition CrossFit Total, in the CFT Federation?
Glad you asked! They're right here.

<--TOP


7. Nutrition

7.1. What's the best Zone book/reference to get?

Read 'Mastering The Zone' by Barry Sears, who is the founder of The Zone diet. (this is what it looks like: ) Have a look on ebay though, you can pick them up pretty cheap.

The Zone webpage has a good explanation on how it all works, laid out simply, read all the articles here, they are only short. The book will go into more detail though and also provides you with a bunch of recipes.

CF Issue #21 has an easy to understand explanation of the zone. Also providing a block chart for the most popular foods, which i have personally found extremely helpful.

Eating meals when busy is hard, but it's something you need to get used too if you want results. MRP shakes, or bars are an idea. You can get Zone bars which have a 40/30/30 split, so just down one of them when you can. You can also get bars from other sources which do the same macronutrient split. Otherwise, make your meals in advance, so you don't need to cook all the time.

And if you're running short on recipe ideas, The PM is great
(posted by Nikki Young)



<--TOP

7.2. How about a Zone block chart?

Here's one.



<--TOP

7.3. My Zone calculations seem awfully low in calories; is this enough food to maintain or gain mass?

There are more calories than you see; when counting Zone blocks, you only consider the primary nutrient type (e.g., treat fruits, vegetables, and any grains as a carb source alone. Eat lean protein and don't count its fat content towards your 1.5g of fat per block. Eat healthy fats and ignore any non fat macronutrients they have. Don't count the protein in tortilla, banana, or pecans, etc. Consider them carbs or fat. Treat peanut butter as a fat. You wouldn't apply the protein and carb totals in peanut butter towards your block count.



<--TOP

7.4. How do I get started with the Zone?

You can check out the Crossfit Journal issue #21 for some basic idea behind the program as well as a block chart which comes in handy. Of course, there's a good block chart here on the FAQ. The book "Mastering The Zone" seems to have all of the info that you'd need as far as implementation of the Zone, figuring out your protein prescription as well as daily meal plans and recipes, etc.

You might also check out Dr. Sears' website and forum here: http://www.drsears.com/welcome.page



<--TOP


9. Trainer Courses

9.1. What about Trainer Courses?
See our CrossFit Trainer Courses and CrossFit Specialty Courses pages for more information.

<--TOP


10. Affiliates

10.1. What is included in being a CrossFit Affiliate?
  • Legal use of the CrossFit name, logo, and promotional materials.
  • Access to a private discussion board for affiliates.
  • Promotion from the main site and Community page.
  • Support from HQ and the larger community through affiliate conference calls, seminars, and in-house business opportunities.


<--TOP

10.2. What is the cost of affiliaton?
As of 1 January 2011, affiliation costs $3000 annually.

<--TOP

10.3. A fee increase? What about existing affiliates' fees?
Affiliate fees are always held level. Your renewal fee will always be the same as the fee you paid initially, no matter how the fees change in the future.

<--TOP

10.4. What is the process for becoming an affiliate?
See the Affiliate page

<--TOP

10.5. Do I need to be CrossFit trained?
Potential affiliates must have their Level 1 Certificate before being accepted as affiliates.

<--TOP

10.6. Do I need a website?
Once you are accepted as an affiliate, you will need to have a live website before we will be able to link you on the CrossFit site. This is our primary vehicle for promoting you; therefore, we expect you maintain a good site. Please DO NOT register a domain with the CrossFit name in it until AFTER you have been accepted; CrossFit is a licensed trademark and its use without our prior permission is illegal.

<--TOP

10.7. What website software do you use?
Many use Typepad, Wordpress, or Squarespace; HQ runs on Moveable Type.

<--TOP

10.8. What are the requirements for an affiliate website?
You must have this link to the CrossFit Journal on your home page, unaltered. You must not have a "freebie" site with commercial advertising.

<--TOP

10.9. If I purchased a URL does this mean I own that name?
You may own the domain, but the use of "CrossFit" in your domain is unlicensed and illegal, and we can legally force you to give it up. CrossFit Inc only acknowledges the URL of the name that you have licensed from us. If you own a URL containing a CrossFit name for which you have not been granted a license, it is useless to you. We seriously frown on folks "land grabbing" more names than the the one associated with their specific affiliate and doing so may affect your acceptance into our program.

<--TOP

10.10. What does CrossFit recommend for site format?
We recommend frequently (e.g., daily) updated content in a blog format that features clients, educates, and has personality. Document your group's efforts and milestones with photos and videos and plaster the web with them. Make stars of your best and hardest workers. Build your program's legacy from day one.

<--TOP

10.11. What are some examples of effective affiliate websites?


<--TOP

10.12. Do I need to own a gym?
No. There is no fixed way of opening a CrossFit affiliate. We see the whole spectrum from people working out of their garages, basements, backyards, local parks, and other people's gyms or facilities to people renting and renovating spaces or even building something from scratch. Mostly, it depends on the scope of your resources and ambitions. Many have been very successful starting small, establishing a clientele and cash flow, and then growing into larger spaces.

<--TOP

10.13. What is the recommended equipment for starting out?
Whatever you can muster. A pull-up bar, some rings, and dumbbells can get you very far. Also check out the Garage Gym issue of the CrossFit Journal

<--TOP

10.14. If I become an affiliate, does this mean I can certify people to be CrossFit trainers?
No. Only CrossFit HQ can certify people. The only way to obtain a CrossFit certification is to come to one of our Certification Seminars .

<--TOP

10.15. Can there be more than one affiliate in one town, city, state, neighborhood?
Yes. We do not limit the number of affiliates in any given area. Almost any town or city has enough people to support numerous prosperous CrossFit gyms. We think of our business as the training business, which is relationship based. Lower volume, higher quality, higher margin. It is our belief that the more affiliates there are in one area, the more public awareness there will be of CrossFit and the better it is for everyone. In the best examples of this we have seen affiliates work together, pooling resources, ideas, and outreach capabilities, to increase traffic (and fun) for all involved.

<--TOP

10.16. How do I market my business?
Think quality, excellence, caring. So far the very best marketing strategy we have seen is to be the best trainer you can be. Care about the progress of your clients and give them the best training and information possible. Our most successful affiliates find caring genuinely for one client at a time and word of mouth to be the most powerful marketing tools.

<--TOP

10.17. What material from CrossFit.com can I use on promotional items like t-shirts, my store front, my website, etc.? How can I use the name?
You can link to anything on the main CrossFit site, but you CANNOT dowload our material and host it on your own site (e.g., videos, the free Journal issues).
You can use any material freely available on the site with proper attribution. You may not distribute any content from the CrossFit Journal that is not already publicly available from the Journal page or elsewhere on the site.
At this point, you cannot sell our t-shirts, but you are encouraged to create your own t-shirts featuring your affiliate name and creative slogans. Logos and/or slogans associated with CrossFit HQ or CrossFit.com may not be used without prior permission from HQ.
As an affiliate, you can and should say that you use CrossFit methods, and that you're part of the extended CrossFit family, but you may not represent yourself directly or indirectly as a representative of CrossFit.com, CrossFit HQ, or CrossFit, Inc.

<--TOP

10.18. If I do not want to affiliate but I am a CrossFit trainer, how can I use the name legally?
You can call yourself a CrossFit trainer.
You may list your CrossFit qualification on a business card, resume, or website bio/qualifications type of page... and nothing more.
You cannot use the CrossFit name, slogans, art work, photos, or content from the CrossFit Journal in any other business or promotional way unless you affiliate.
Only affiliation gives you the legal right to use the CrossFit name for business and/or promotional purposes.

<--TOP

10.19. How should I select a name for my gym?
Local names work best--i.e., CrossFit Santa Cruz as opposed to CrossFit California.

<--TOP

10.20. Can I set my own rates?
Yes.

<--TOP

10.21. What should I charge?
There is no set amount you need to charge. But remember you are offering a professional service and it deserves a professional rate. Take some time looking at other Affiliate websites to get a sense of how much folks are charging.

<--TOP

10.22. Do I need insurance?
Yes, in order to complete your application for affiliation you must fax us proof of insurance. You will need liability insurance and you will need to name CrossFit, Inc., as an additional insured.

<--TOP

10.23. If I train in someone else's gym and the gym insures me, is this good enough?
Probably, but you may have to name CrossFit as an additional insured. Check with the insurance company.

<--TOP

10.24. If I want to train people not for profit do I still have to affiliate?
Yes. By affiliating you are licensing the CrossFit name and making it legal to use that name; whether you make money from your endeavors or not you still have to affiliate.

<--TOP

10.25. If I am operating not for profit, does my fee get waived?
No.

<--TOP

10.26. What do you mean by high-quality digital photos?
Large, high resolution, clear (not grainy), sharp (not blurry), no date/time stamp.

<--TOP

10.27. Should I send in videos?
Hell yes. If you think you've got a good video please contact our media guy.

<--TOP

10.28. What are the guidelines for video submissions?
We're interested in all aspects of CrossFit, especially functional movement, intensity, variation, and community.
  • World record performances are great, but so are all types of personal achievement.
  • Proper (not necessarily perfect) technique and full range of motion are essential.
  • Shoot outside or with great indoor lighting. Use a tripod whenever possible.
  • If you know how to edit video and have a vision for your video, by all means send a finished product. Otherwise, submit raw footage and we'll edit it when we can (we're always looking for good content).
  • Please send full size (preferably 640x480 and up). For the final edited format, .WMV and .MOV are best, but it doesn't really matter (we can work with almost all formats). Unedited video should be sent in .MOV or .AVI formats whenever possible.

If you have more than 10min of video, send it via snail mail on a data DVD (or CD), or a MiniDV cassette to:

CrossFit Media
PO Box 2689
Santa Cruz, CA 95063


<--TOP

10.29. How can I get featured on the CrossFit.com main page and/or community page?
Send in videos, articles, and high-resolution photos (over 300K JPEG) about the happenings at your gym to affiliateblog@crossfit.com

<--TOP

10.30. How can I host a CrossFit Certification at my gym?
Submit this application.

<--TOP

10.31. Is this a franchise?
No. CrossFitters are united around constantly varied, functional movement executed at high intensity. Our affiliates are a confederation of legitimate fitness practitioners pooling reliable resources.

<--TOP

10.32. What is your business model?
Ten tips for Successful Affiliation (AKA Our Business Plan):

1. Have fun – If you don't enjoy working out and training, no one will want to workout or train with you. The strongest groups work and play together. Find extracurricular activities for your crew.

2. Start small and get kicked out– Start in the smallest cheapest space available and move when you outgrow the space. Start in your garage and work out there until the neighbors either all join you or band together to complain about the ruckus. Running out of room means you can afford more space.

3. Industrial space is better than retail space –Industrial space is cheaper, has higher ceilings, comes with roll-up doors and is generally superior to commercial retail space. Be a destination location.

4. Don't kill anyone – Rhabdomyolysis is a potentially lethal threat to newcomers; be very careful. This is a very real and present danger. Avoiding “rhabdo’ should be the primary concern of first and second time workouts. Throwing a unknown newbie into an established group class is an invitation to rhabdo.

5. Master the basics – Only by insisting on good fundamentals will a group find success with CrossFit programming. The biggest training mistake we see is teaching advanced movements to folks who haven't mastered the prerequisites.

6. Harness the talents of your local crew – The plumbers, electricians, general contractors, fabricators, doctors, lawyers, and accountants among you will be proud to lend a hand. Thriving gyms depend on the resources of all their members.

7. Lean on www.crossfit.com – The collective talents of the CrossFit family cannot be matched elsewhere. This project is ultimately Internet driven and supported.

8. Take photos – Document your group's efforts and milestones with photos and plaster the walls and the web with these photos. Make stars of your best and hardest workers. Build your program's legacy from day one.

9. Start with one on ones and then advance to group classes – The best group instructors have honed their skills through individual instruction. Only very rarely will an instructor without one-on-one experience deliver a professional product to a group. (Your attrition rate will also correlate with the number of your crew who begin with one-on-one instruction.)

10. Instruct, present, demonstrate – CrossFit is a fitness think tank; lead by thinking. Build your program to be a powerful resource for your community. Handouts, guest lecturers and presenters, discussion, and video will accelerate the understanding and progress of your crew.

<--TOP

10.33. Can I open a CrossFit affiliate outside the United States?
Yes. We have affiliates all over the world.

<--TOP

10.34. Do I need to be CrossFit Certified (Level 1 minimum) before I apply for Affiliation?
Yes

<--TOP

10.35. Are CrossFit affiliates automatically CrossFit Kids affiliates?
No. CrossFit affiliation and CrossFit Kids affiliation are two separate and distinct programs, although CrossFit Kids is strongly associated with CrossFit HQ. In order to be a CrossFit Kids affiliate, you must first become a CrossFit affiliate, attend a CrossFit Kids certification, and then apply to CrossFit Kids. You can find more information here.

If you run any kind of youth program at your affiliate and you are not a CrossFit Kids affiliate, then you are prohibited from using the trademark "CrossFit Kids" in any manner.

<--TOP

10.36. Can I work as a trainer at an affiliate if I'm not certified by CrossFit?
You may instruct as an apprentice, under the mentoring of an L1 Certified CrossFit trainer.

All trainers at a CrossFit affiliate must hold a CrossFit Level One Certification. Apprentice (non-L1 certified) trainers may work under the direct supervision of a certified L1 trainer prior to obtaining their L1 certification.

<--TOP

10.37. We'd like to host a local/statewide/regional CrossFit competion. Any guidance?
Guidelines for Affiliate Competitions

We love that affiliates hold competitions and would like to do everything we can to encourage such events. When planning your competition, please keep in mind these simple rules:
  • Please avoid the use of the words "Games," "Open," "Sectional," or "Regional," so there is no confusion with official HQ-sponsored events.
  • Please do not use CrossFit HQ logos or artwork (this includes Journal graphics) when promoting/advertising your affiliate event. Again, we're trying to avoid confusion with HQ-sponsored events.
  • Use of the trademark "CrossFit" is not allowed in the title. It may only be used to refer to the affiliate hosting the event. Acceptable: Fitness Challenge brought to you by Watertown CrossFit. Unacceptable: CrossFit Watertown Challenge, CrossFit Northeast Challenge, CrossFit Challenge, CrossFit Northeast Games. Also acceptable: Connecticut Fitness Throwdown brought to you by CrossFit Watertown.
  • Run a great event, have fun, and send us reports and photos so we can share your good times and amazing feats with the community.


<--TOP

10.38. We're thinking of/planning on opening multiple locations. Is that a great plan, or what?
CrossFit no longer allows multiple affiliations. We believe it is better for an affiliate to concentrate on a single location to ensure the quality of hands-on involvement by the owner. So, in essence, the rule is: one trainer, one box.fc

<--TOP

10.39. We're thinking of setting up some "sister affiliates" and we'd like similar names, or even to share websites and design. Is that a great plan, or what?
CrossFit affiliate names and websites must be separate and unique. Any private business relationship between CrossFit affiliates (or with persons not listed on the License Agreement) is wholly extraneous to the CrossFit, Inc. relationship with each CrossFit affiliate. Our requirements in this area are simple: One CrossFit box, one unique affiliate name, one person's name on the License Agreement, one website with the CrossFit licensed name that pertains to one affiliate. If you choose to link to other sites or engage in reciprocal memberships or take on partners, that is your prerogative and not a part of your affiliate's relationship with CrossFit, Inc.

<--TOP

10.40. Hey, can you list my new certification on the affiliate blog?
I'm sorry but we do not allow CrossFit Affiliate Blog posting of events that compete with CrossFit Certifications. Although we can certainly appreciate your hard work and your eagerness to launch your new certification to the CrossFit community, this is not something that we feel we can support as a posting on our own Affiliate Blog. (Sort of like Adidas wouldn't announce a Reebok shoe on their website, if you will.)
You are, of course, free to use the CrossFit Message Boards (perhaps the Community section?) to announce such an offering. We wish you the best of luck with your endeavor and we thank you for being a CrossFit affiliate. If you have other events to list in the future, you can find the instructions above for submitting them.


<--TOP

10.41. What is the requirement for my affiliate to say we offer Kids classes?
CrossFit, Inc., will require Affiliates who wish to run dedicated youth classes to have attended a CF Kids certification seminar and to be affiliated with CrossFit Kids.

<--TOP

10.42. Please clarify the new policy on kids and youth programming offered by affiliates?
An affiliate shall not market or promote any youth-oriented classes unless the Affiliate has affiliated with CrossFit Kids; provided, however, that Affiliate may market and promote classes directed towards youth athletic teams.

<--TOP

10.43. What's the effective date on the implementation of the Kids' certification and affiliation policy?
There are two dates of compliance for U.S. and non-U.S. CrossFit afiliates.
U.S affiliates who target programs specifically at youth as outlined above will need to have a CrossFit Kids certified trainer and CrossFit Kids affiliation by January 1, 2011.
Non-U.S. affiliateswho target programs specifically at youth as outlined above should have a CrossFit Kids certified trainer and CrossFit Kids affiliation by January 1, 2012.
NOTE: If you're currently running kids/youth programs, and are not CF Kids certified or affiliated, you must contact CrossFit Kids ASAP!

<--TOP

10.44. What's a "kid" or a "youth" for this policy? What if I already have teens in my classes?
If you currently have teens in your adult classes or you currently coach a teen athletic team in CrossFit, please talk to CrossFit Kids to see how this policy pertains to you.
If you wish to target a program specifically at youth at your CrossFit affiliate, however, you will need to become certified by CrossFit Kids and also affiliate with CrossFit Kids.

<--TOP

10.45. I just don't get the Kids policy stuff!
OK, try this: At its simplest, if you're a CrossFit affliate and you train children in the CrossFit methods and you call it CrossFit, then you will need to attend a Kids Certification and be affiliated with CrossFit Kids. If you train kids in gymnastics or Olympic lifting or karate or some other method -- or if you train teens -- then the policy probably will not affect you.
More information on CrossFit Kids, CrossFit Kids certification, and CrossFit Kids affiliation can be found at CrossFit Kids .

<--TOP


11. Media

11.1. What is the difference between .wmv and .mov?

The .wmv links to a video in the Windows Media format, which should work on all machines running some form of Microsoft Windows. For the latest free player, please click here (Windows users only).

The .mov links to a video in the Apple QuickTime format, which should work on all machines running Mac OS, and can easily be installed on a Windows machine. For the latest free player, please click here (Mac or Windows).

Note, we make no claims to the performance of these players on your machine.

For Mac users who want to see the .wmv videos, you can download the free Flip4Mac plug-in for QuickTime here.



<--TOP

11.2. How do I see the videos?

Click on the bold blue link of the video you want to see. If you have an up-to-date computer with the latest versions of the free players, you should have no trouble seeing them.



<--TOP

11.3. Are the videos archived or stored anywhere on the site besides with the WODs?

Yep. They are on the CrossFit Exercises and Demos page.



<--TOP

11.4. Clicking on the videos doesn't work for me. What can I do?

First, try right-clicking on the link (ctrl-click for Mac users) and download the file to your hard drive before playing it. The exact language changes from browser to browser, but look for something like "Save Link As..." or "Save Target As..."

If that doesn't work, make sure you have the latest versions of the free players (see above).

If it still doesn't work, restart your system after installing the player or plug-in (even if they say you don't have to).

If it still doesn't work, it may be time for a new computer.



<--TOP

11.5. Why don't you use Flash or offer streaming video?

We regularly evaluate the best formats and means of delivery. We will add or change formats when we're confident it will be an improvement.



<--TOP

11.6. Are the videos family and work safe?

That depends on your family and your work. We have a wide variety of videos on the site. While the video content is certainly work and family friendly, the music sometimes isn't. If you are concerned about the music or content in any way, preview the videos privately, turn off the sound, or skip them altogether.



<--TOP

11.7. Is there a place where I can download photos from the site for my own uses?

You can get the full-screen images right off the site (after enlarging images, right click on them to save to disk). Depending on your printer, you could make a reasonable 8x10 from most of them. To scroll through the archives, there's a drop-down list below the affiliate list on the right side of the main page. Please use the images for reasonable purposes, and with proper attribution if displayed or distributed publically.



<--TOP

11.8. How come when I click on a picture link I only get part of the picture?

Right click on the picture link and pick "open in new window." That way you'll be able to scroll to see the whole picture.



<--TOP

11.9. What equipment/software do you use?

For most of our work, we're using 2 Canon GL-2s for video capture, and 2 Canon 20Ds for stills. The video editing is done in Final Cut Express HD on a Mac Pro and MacBook Pro. The stills editing occurs in Photoshop on the Macs and a PC.



<--TOP


12. RRG

12.1. Is the RRG available to non-CONUS affiliates and trainers?
Not at this time, but we're working on it.

<--TOP

12.2. I'm taking my Level I class in June. Can I purchase the insurance now?
We appreciate your interest and enthusiasm. Please wait until you have completed your Level I certification. You will have an opportunity after that to participate in the program

<--TOP

12.3. Will the RRG be laying down standards that must be adhered to to ensure coverage?
There will be some risk mitigation requirements for people who buy into the RRG as part of the underwriting guidelines. We will provide those to you but they're not onerous. I remember rhabdo awareness as one, but not some of the others off the top of my head. Actually, looking at your questions, waivers signed by clients were part of the guidelines (we've already written those), as well as providing proof of amount of business (in order to determine premiums), IIRC.

<--TOP

12.4. What is the coverage for and/or relationship of individual trainers under their insured affiliate? What is the benefit of individual coverage if a trainer only trains at and within their already insured affiliate?
For clarity - An affiliate owner's policy will cover trainers who are (a) working at the box and (b) are in the scope of their duties. Thus, an affiliate owner does not Need to capitalize in each trainer...HOWEVER... if an individual trainer would like to buy ownership in the company for the future to be able to get a policy separate from their affiliate owner's, then that is great and would cover them outsider of their owner's box.

<--TOP

12.5. So what do I get for my buy-in, and then what will the premiums cost?
The $1000/200 buy-in will get you an ownership stake in the RRG. You will receive shares of stock. That will make you eligible to get a policy and premiums will therefore be separate. Premium rates will be based upon busines, size, etc. They will be very comparable to what exists in the industry. Eventually we hope to bring those down IF we pay few claims and are sufficiently capitalized. We're not going to be AIG. But that will depend upon what you, the affils and trainers who sit on some of the Committees, decide.

<--TOP

12.6. What will the policy cover?
Once the RRG is capitalized and approved in various states, it will start writing policies. Now, here's the technical stuff boiled down. The RRG itself will write policies that will cover what we call Errors and Omissions. Let me drop a definition here - think of this piece like malpractice insurance for lawyers or doctors. Sometimes you may recommend a course of action to a client in your professional discretion as a trainer. It may be perfectly valid and one that we all would recommend. The peron may still get hurt (rhabdo, round their back on a DL and hurt a disc, etc.). The RRG wil cover that and defend that, if necessary. This is the piece that is currently missing from most policies and most of you probably aren't even aware of its absence/exclusion from your policy. Wrapped around that policy will be what you can think of as a standard, commercial liability policy for slip and fall, property, someone drops a kettlebell on their own head or foot and on and on. They fit together - snugly - because WE helped write the policies that way by working with the insurance provider we have who helped us set this all up.

In conjunction with the above, the complementary policy will have its own premium, but we've set up a mechanism that it can be billed "singly" and you'll get one envelope, so to speak, with the two policies enclosed.

<--TOP

12.7. When can I obtain regular G&L insurance through this company?
Nexo Insurance is currently able to write the "wraparound"/complementary policy to the one (the E&O) that the RRG will write when it's stood up. Thus, you could get that policy today if you're a trainer or affiliate. Solo trainers may also buy in.

If you want to buy the complementary policy today with an eye toward the RRG policy for E&O/rhabdo later, contact Gary Rimler or Art Baldwin at Nexo Insurance. Go to the contact page for email addies. They're great guys and helped us craft this whole thing.

<--TOP

12.8. Why buy in? What are the benefits to me?
Beyond what's already been written in Russ Berger's article, here's a quick few thoughts. The benefits - (a) ownership in the RRG in the form of shares of stock, (b) a policy that covers something you almost certainly don't have coverage for right now, (c) control over the defense of those kinds of claims as an owner in the RRG, (d) control over future premiums in the event of low claims payouts, reasonable return on capital investment, etc., (e) certainty of coverage, (f) additional complementary policy that we helped write to fit with the more general liability policy (slip and fall, etc.), (g) opportunity to craft RRG's direction through various committees to meet any changes or challenges that come along or that may be specific to you or our cohort.

It's your wallet and your decision. It's also you standing on the outside looking in if somebody gets rhabdo at your box or has some other claim against you for E&O and then you find out your carrier decides that their interpretation of the policy language is that that particular occurrence is not a "covered occurrence". Or, perhaps worse yet for the community, your insurance company covers the claim and it's a completely frivolous one and you know it - but they pay it out anyway despite your objection - because THEY make that decision, not you. Now your professional reputation is as the guy who did X to a client, when you know it's a crock. That's probably the most likely scenario - and worst of all for us as a community.



<--TOP

12.9. I have a few questions about the initial contribution as a trainer. Is it possible to make the same contribution as an affiliate? What is the difference between the two? Or would it make more sense to make multiple trainer contributions?
the different capital contributions represent different classes of stock, in the first instance, and are also different because of the different numbers (likely) and potential liabilities between a single trainer and an affiliate.

I'm not sue I understand why you would want to make multiple trainer contributions? An Affiliate's capital covers the affiliate's ownership of stock. The RRG policy AND the complementary general commerical policy (see my lengthy posts in the Affiliate section of the message board and on the main page comments at #91 or so) will cover both an affil AND his trainers while they are in the scope of their duties training folks.

<--TOP

12.10. If I read the CFJ article correctly, is it $1000 for the affiliate facility insurance, then an additional $200 per trainer at the affiliate? So, my wife, myself and the entire box being $1400?
It is $1000 for an affiliate to buy in to the RRG: that is capitalization and will get you stock/ownership in the RRG. Your trainers will be covered as long as they are acting in the scope of their duties at your box. However, they could, if they wanted, buy into the RRG as well at $200 for their own stake of ownership and they would have their own policy if they trained folks away from your box.

<--TOP

12.11. So, is this a mutual insurance company?
The CrossFit RRG is a Stock Insurance Company which will be owned by CrossFit Affiliates and Certified CrossFit Trainers. Each will receive a share(s) of stock for their capital contribution/investment.

<--TOP

12.12. Can anyone at any time "buy in" and become an equal owner? Also how does the ownership change or the "buy in" change for people who come along one year down the road?
Each member down the road would pay the same capital contribution as the members at this time. The only way to charge a different "buy-in" would be to have a valuation of the company completed and determine that the stock would be worth a different value. CFRRG is not a "wall street" exchanged company, so the short answer is the buy-in will be the same $1,000 per affiliate and $200 for trainers. This is also mandated by the Federal Liability Risk Retention Act.

<--TOP

12.13. If an affiliate dis-associates from CrossFit, do they get to "sell" their part of the RRG?
There will be a membership agreement that will state how capital will be returned to each member. A member will not be able to sell their part of the RRG to another member or any other individual. I am working with the Montana Attorney on this document and will have something for review within the next few days. You are correct regarding no interest. The capital contribution is not a savings account. Only principal will be returned and if that member is due a dividend then that too will be paid.

<--TOP

12.14. I am planning to apply for affiliation shortly, and eventually open a separate gym. I really like the idea of CrossFit RRG though and would like to get on board ASAP. I am about to contribute as an individual trainer. What would happen when I'm affiliated?
I would suggest that you join the RRG as a Trainer and then when you become an Affilate, you can make the additional contribution and we would transfer your stock certificate from Trainer to Affiliate. You would not need to pay both full capital amounts. Example: pay $200 as trainer and the $800 more when you become Affiliate for total contribution of $1,000.

<--TOP

12.15. What about tax issues? Will "shareholders" get annual statements and such?
The RRG is a non-SEC traded entity. Therefore your capital contribution is just that. It will not be tax deductible and you will not have any tax consequence until you receive dividends. When dividends are paid, you will be then taxed at the capital gains rate, which varies depending on your tax bracket. If you ever receive your capital contribution back, you will not be taxed on that transaction either.

<--TOP

12.16. Concerning the insurance fund, usually on these types of policies, the policy holders are also severally liable if the entity is sued. Are the policy holders liable?
Because we are forming a "stock" RRG and each policy issued by the RRG is fully insured, the policyholders do NOT have joint and several liability.

In addition reinsurance is being purchased to protect the RRG from a large claim.

In the unexpected event of an insolvency, RRG shareholders will lose their investment in the company but that is where the shareholder liability ends.


<--TOP

12.17. Who is on the RRG's board of directors?
The founding Board Members will be as follows:
Kurtis Bowler - CrossFit Rainer
Thomas Crubaugh - CrossFit HQ
Dan MacDougald - CrossFit Atlanta and legal counsel for CrossFit HQ
Dale Saran - Former CrossFit Affiliate and legal counsel for CrossFit HQ


<--TOP

12.18. I am wondering that if I and another certified CF coach were to invest in our individual RRG fee of $200, and later(soon) were to stand up our own affiliate, would that $400 go towards the affiliate fee of $1000? I believe in what the RRG is providing, but don't have a lot of money to make two separate payments.
If two trainers merged to create an affiliate and that is a formal licensed affiliate, you would pay the difference or $600 in additional capital to satisfy the investment for an affiliate.
Todd Widman - CrossFit Flathead and one of CrossFit's top trainers (it is a requirement by the Montana Department of Insurance that one director is a resident of Montana, and Todd fills the bill).


<--TOP

CrossFit is a registered trademark of CrossFit, Inc.
Terms and Conditions