Crossfit упражнения: 15 лучших кроссфит-упражнений. Лучшие из лучших

Кроссфит для начинающих — программа тренировок для новичка

Кроссфит — спортивная дисциплина, разработанная супругами Грегом Глассманом и Лорен Дженай. Методика сочетает аэробные и силовые нагрузки с высокой интенсивностью занятий. Упражнения заимствуются из разных спортивных направлений: пауэрлифтинг, легкая атлетика, плавание, плиометрика, гимнастика, игровые дисциплины, тренинг с собственным весом тела, гиревой спорт.

Кроссфит для девушек: программа на месяц и рекомендациичитайте также

Создатели характеризуют кроссфит-тренировки как быстросменяемые функциональные движения, выполняемые с максимальной интенсивностью.

Основные цели занятий — повышение сердечной, дыхательной, мышечной выносливости, развитие скоростных и силовых характеристик, улучшение гибкости позвоночника, координации движений и баланса тела. Другими словами, кроссфит — методика комплексного, всестороннего развития атлета.

Кроссфит для мужчин: программы занятий для дома и залачитайте также

Правила построения тренинга

Как и все спортивные дисциплины, кроссфит основывается на определенных принципах, пренебрегать которыми не рекомендуется. В противном случае это может отрицательно сказаться на безопасности и эффективности занятий.

• Упражнения выполняются одно за другим, без пауз. Новичкам разрешено делать легкие передышки на 10–15 секунд.
• Базовую нагрузку составляют многосуставные упражнения, комплексно нагружающие тело.
• Рекомендуемый режим: начинающим — 3 тренировки в неделю, подготовленным — 3 через 1.
• В одном раунде должны сочетаться различные типы тренинга: аэробный и анаэробный.
• Следующее занятие желательно делать максимально непохожим на предыдущее.
• Тренировка не имеет четкой специализации, главная задача — развитие общего функционала.
• Чтобы не наступал быстрый мышечный отказ, следует чередовать упражнения на одну и ту же группу мускулов.
• Каждое занятие начинается с разминки: разогрев тела и легкая растяжка связок и сухожилий.

Во время раунда атлет должен отслеживать свое состояние. При появлении головокружения, болей в области сердца, суставов, а также при нарушении координации, необходимо немедленно прекратить тренировку и дать организму восстановиться. В противном случае возрастает риск получить травму.

Подготовка

Кроссфит сочетает разнонаправленные физические нагрузки: силовые и аэробные. Поэтому первое, на что нужно обратить внимание спортсменам, — это развитие выносливости.

Необходимо подготовить сердечную, дыхательную и мышечную системы к разнообразному воздействию в течение короткого промежутка времени (как правило, тренировка длится не более 1 часа). Для этого спортсменам рекомендуется проводить периодические скоростные занятия (бег, лыжи, велосипед и т. п.), способствующие развитию сопротивляемости организма нагрузкам.

Постепенное повышение выносливости должно проходить одновременно с освоением техники упражнений, в частности, тяжелоатлетических. Именно силовые нагрузки наиболее травмоопасны, поэтому правильное выполнение движений — залог безопасности и эффективности тренировок.

Сертифицированные кроссфит-тренеры помогают освоить базовые элементы. Если атлет занимается самостоятельно, ему следует досконально отработать технику силовых упражнений. Лучше всего для этого подходят занятия с пустым грифом и в тренажере Смитта.

В качестве дополнения рекомендуется осваивать упражнения с собственным весом: подтягивания, выход силой, отжимания на брусьях, работа на гимнастических кольцах и подвесном канате, отжимания от пола и т. д. Такие нагрузки укрепляют связки и сухожилия, а также развивают подвижность суставов.

Занятия на гимнастических снарядах прорабатывают мелкие мышцы-стабилизаторы, отвечающие за удержание тела под нагрузкой. В результате спортсмен получает возможность выполнять больше повторений в подходе.

Домашний тренинг

Если нет времени посещать специализированный фитнес-зал, можно заниматься кроссфитом и в домашних условиях. Одно из лучших комплексных упражнений для начинающих спортсменов — берпи. Элемент позволяет задействовать крупные мышечные группы и хорошо нагрузить сердце. Кроме того, берпи не требует дополнительных снарядов и большого пространства для выполнения, а значит, подходит для домашних занятий. Техника:

1. Встаем ровно, ставим ступни близко друг к другу, расправляем плечи и свободно опускаем руки вдоль тела.
2. Резким движением приседаем и слегка наклоняемся вперед. Опустившись на корточки, кладем ладони на пол.
3. Переносим вес тела на руки и «отбрасываем» ноги назад, принимая тем самым положение «упор лежа».
4. Удерживая тело и ноги в одну линию, выполняем глубокое отжимание. Стараемся коснуться грудью пола.
5. Резким прыжковым движением подтягиваем колени к животу и становимся снова на корточки.
6. Мощно отталкиваемся ногами и выпрыгиваем вертикально. Одновременно с этим тянем руки к потолку.

Сделайте 8–10 берпи в быстром темпе, с соблюдением техники. Затем передохните 1 минуту и повторите сет. Выполните 4–5 подходов. Для тех, кому берпи дается легко, ниже представлена усложненная программа тренировок:

1. Берем скакалку и прыгаем в течение 5 минут. Периодически ускоряем движение снаряда на 15–20 секунд, затем возвращаемся к обычному темпу.
2. Встаем ровно, руки свободно опускаем по бокам. Резко приседаем до прямого угла в коленных суставах. Мощным толчком выпрыгиваем вверх и выполняем хлопок в ладоши над головой. Повторяем 15–20 раз.
3. Опускаемся в упор лежа, сводим ступни вместе, тело вытягиваем в ровную линию. Ладони расставляем чуть шире плечевых суставов и немного выше. Со вдохом опускаем грудь к полу. Мощно выдыхаем, отталкиваемся и «подбрасываем» корпус так, чтобы руки оторвались от пола. Выполняем 15–20 повторений.
4. Подбираем невысокую платформу (табурет, ящик, пуфик и т. п.). Высота импровизированного «снаряда» должна быть не менее 40 см. Встаем боком и выполняем энергичные перепрыгивания вправо-влево. Делаем по 10 прыжков в каждую сторону.
5. Беремся руками за турник и свободно повисаем. Резким рывком подтягиваем грудь к перекладине, затем быстро опускаемся. Новичкам можно делать подтягивания с легким отталкиванием носками от пола или с помощью длинного резинового эспандера. Выполняем 15–20 повторений.

Представленная тренировка для начинающих помогает укрепить основные мышечные группы и подготовить спортсмена к более серьезным нагрузкам. Заниматься следует не менее трех раз в неделю. Отдых между подходами подбирается индивидуально в каждом случае, но чем меньше — тем лучше. Между тренировочными днями необходимо делать суточный перерыв для восстановления мышц.

Workout of the Day

WOD представляет собой тренировочное задание на день. Так как один из основополагающих принципов кроссфита — разнообразие — каждое занятие имеет собственный план. Разберем наиболее популярные примеры WOD-ов:

• As fast as possible (AFAP), приблизительный перевод: «как можно быстрее». То есть спортсмен выполняет упражнения в максимальном темпе. Количество кругов и повторений устанавливается изначально. Задача — завершить цикл за наименьший отрезок времени.
• As many round as possible (AMRAP) или «больше раундов». Спортсмену устанавливается временной интервал и даются упражнения. Он должен выполнить максимальное количество циклов за обозначенный промежуток времени.
• Every minute of the minute (EMOM) или «поминутное задание». Спортсмен выполняет какое-либо упражнение, но не более 60 секунд. С началом следующей минуты он переходит к следующему тренировочному элементу.
• As many reps as possible (AMREPS) или «больше повторений». Данный вид WOD-тренинга предполагает выполнение максимального количества повторений за отведенное время в одном упражнении.
• TABATA. Интервальный тренинг, состоящий из 8 разнообразных упражнений. Длительность каждого элемента табата — 20 секунд, отдых между подходами — 10 секунд. Интенсивность занятия — максимально возможная.
• Death by reps («смерть от повторений»), Death by weight («смерть от веса»). В первом случае спортсмен увеличивает в каждом подходе количество повторов, во втором — наоборот, повышает вес снаряда. Упражнение, как правило, одно за раунд.

Кроссфит для начинающих должен быть в первую очередь щадящим. Организм новичка нужно подготовить к интенсивным нагрузкам. В противном случае возрастает риск получения травмы или перетренированности.

Предлагаем пример WOD-программы, направленной на укрепление верхних и нижних конечностей — Half Cindy («Половина Синди»):

• подтягивания на турнике — 5 раз;
• отжимания от пола — 10 раз;
• приседания до прямого угла в коленях — 15 раз.

Три упражнения составляют один раунд. Данная кроссфит-программа для новичков выполняется по принципу AMRAP (см. выше) в течение 10 минут. То есть спортсмен должен сделать максимальное количество раундов за данный промежуток времени. Перед началом занятия рекомендуется размять тело с помощью прыжков на скакалке.

Адаптационная программа для начинающих

Представленный ниже план кроссфит-тренировок предназначен для постепенного укрепления мышц и связок. Такой тренинг подойдет людям, никогда не занимавшимся интенсивными видами спорта и имеющим начальный уровень подготовки.

Неделя 1

Первые тренировки проводятся с собственным весом тела или с минимальными отягощениями:

• Занятие 1 (5 кругов): скакалка — 30, берпи — 5, приседания без веса — 10, скручивания на пресс лежа — 10.
• Занятие 2 (3 круга): становая тяга — 5, запрыгивания на плио-бокс — 10, подъем ног в висе на турнике — 8, попеременные выпады — 20.
• Занятие 3 (15 минут): подтягивания — 5, отжимания от пола — 10, приседы без веса — 15.

Неделя 2

Немного увеличиваем нагрузку в свободных весах:

• Занятие 1 (15 минут): приседы со штангой — 7, подтягивания — 7, становая тяга — 10, прыжки на плио-бокс — 15.
• Занятие 2 (20 минут): берпи — 10, отжимания от скамьи — 10, приседы без веса — 10, прыжки на скакалке — 20, скручивания на пресс — 15.
• Занятие 3 (15 минут): фронтальные приседания — 8, жим над головой в Смитте — 10, прыжки на плио-бокс — 8, отжимания с хлопком — 8.

Неделя 3

Повышаем нагрузку в упражнениях со свободным весом до 45–50% от максимума:

• Занятие 1 (3 круга): швунг жимовой — 7, запрыгивание на плио-бокс — 7, подтягивания — 7, скакалка — 100, скручивания на полу — 30.
• Занятие 2 (15 минут): тяга Т-грифа — 10, попеременные выпады — 20, тяга верхнего блока — 15, приседания без веса — 20, скручивания на римском стуле — 15.
• Занятие 3 (4 круга): бег — 1 км (можно на электронной дорожке), швунг жимовой — 20, попеременные выпады — 30, планка — 60 секунд.

Неделя 4

Повышаем нагрузку в силовых упражнениях до 75–80% от максимума. Аэробные элементы выполняем как можно интенсивнее:

• Занятие 1 (25 минут): гребной тренажер — 30, берпи — 10, швунг жимовой — 10, выпрыгивания из глубокого приседа — 15, становая тяга — 12, планка — 60 секунд.
• Занятие 2 (5 кругов): швунг жимовой — 15, прыжки на плио-бокс — 15, подтягивания — 15, выпады с отягощением — 20, скручивания на полу — 20.
• Занятие 3 (2 круга): бег — 2 км (можно на дорожке), подтягивания — до отказа, приседания без веса — 50, отжимания от пола — 30, скручивания в римском стуле с отягощением на груди — 20.

Между раундами отдыхайте до полного восстановления дыхания. В период адаптации нельзя сильно перегружать сердце.

Тренировочные дни отделяйте друг от друга суточными перерывами. Не забывайте качественно питаться.

Критика и противопоказания

Одной из главных проблем кроссфита является невозможность построения профессиональной спортивной карьеры. То есть атлет получает общую нагрузку на весь организм. При этом отсутствует акцент на рост мускулов или серьезное укрепление сердца.

Другими словами, накачать большие мышечные объемы или стать профессиональным бегуном с помощью кроссфита не получится. Максимум, на что можно рассчитывать, — это любительский уровень физической формы, стройное телосложение, отсутствие подкожного жира.

Некоторые критики утверждают, что кроссфит может способствовать развитию рабдомиолиза (разрушение клеток мышечной ткани). Основная причина заболевания — длительные физические нагрузки на пределе возможностей.

Зарегистрирован случай, когда после кроссфит-тренинга у спортсмена развился данный синдром. В результате судебного разбирательства пострадавший смог отсудить у тренера 300 000$. Отметим, наука не отрицает взаимосвязи кроссфит-тренинга и развития симптомов рабдомиолиза, но называть данную дисциплину основной причиной заболевания также неверно.

Третьим минусом кроссфита является повышенная травмоопасность. Во время тренировок атлеты используют упражнения, позаимствованные из различных дисциплин. Часть профессионального спортивного сообщества считает, что подобные сочетания могут стать причиной множества травм, особенно у новичков.

Например, крайне не рекомендуется выполнять силовые приседания и плиометрические нагрузки в один день, так как это может привести к растяжению или разрыву ахиллова сухожилия. По мнению специалистов, кроссфитом должны заниматься только подготовленные спортсмены с опытом.

Помимо всего сказанного, рассматриваемая дисциплина имеет большой список медицинских противопоказаний, среди них:

• заболевания сердечно-сосудистой, дыхательной, нервной систем;
• восстановительный период после операций;
• инфекционные болезни;
• расстройства вестибулярного аппарата;
• травмы опорно-двигательного аппарата.

Поэтому перед тем как приступать к кроссфит-тренировкам, рекомендуем пройти полное медицинское обследование.

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Have fun and keep training hard! 90005 90002 90007 1 Snatch 90008 90003 90002 90007 2 Clean 90008 90003 90002 90007 3 Front Squat 90008 90003 90002 90007 4 Overhead Squat 90008 90003 90002 90007 5 Overhead Press 90008 90003 90002 90007 6 Bench Press 90008 90003 90002 90007 7 Push Press 90008 90003 90002 90007 8 Back Squat 90008 90003 90002 90007 9 Deadlift 90008 90003 90002 90007 10 Squat Jerk 90008 90003 90002 90007 11 Split Jerk 90008 90003 90002 90007 12 Barbell Row 90008 90003 90002 90007 13 Thruster 90008 90003 90002 90007 14 Pull Up 90008 90003 90002 90007 15 Ring Muscle Up 90008 90003 90002 90007 16 Bar Muscle Up 90008 90003 90002 90007 17 Ring Handstand Push Up 90008 90003 90002 90007 18 Handstand Push Up 90008 90003 90002 90007 19 Handstand Walk 90008 90003 90002 90007 20 Double Unders 90008 90003 90002 90007 21 Wall Balls 90008 90003 90002 90007 22 Box Jumps 90008 90003 90002 90007 23 Burpees 90008 90003 90002 90007 24 Rope Climbing 90008 90003 90002 90007 25 Kettlebell Swing 90008 90003 90106 90107 SNATCH 90108 90002 90007 Learning the Snatch technique is one of the hardest skills to master.90008 It contrasts with the clean and jerk, in that it favours the athleticism attributed to a gymnastic body-type over the ‘gym-bro’, who may be struggling to learn the snatch after years spent believing that parallel squats were the lowest one could possibly go, and the overhead squat was a mere fairytale. 90003 90002 90007 A big snatch requires all the elements of flexibility, strength, power and technique, 90008 without one of these your snatch will eventually suffer. 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It might be that the Deadlift’s name has scared away the masses; its older name, «the Healthlift,» was a better choice for this perfect movement. In its most advanced application the Deadlift is prerequisite to, and a component of, «the world’s fastest lift,» the Snatch, and «the world’s most powerful lift,» the Clean; but it is also, quite simply, no more than the safe and sound approach by which any object should be lifted from the ground.90006 90012 90005 build that strength! 90006 © CrossFit Inc 90002 DEADLIFT TECHNIQUE 90003 90017 90018 Feet under the hips weight on the heels. 90019 90018 Barbell in hook grip (reversed grip if you are really only Deadlifting). 90019 90018 Activate the body: make sure your hips are not too low (less active hams, etc) and not too high (less active quads etc). Set your lower back: pull all you got towards your spine (hollow back, chest «up» and neutral face) and retract the shoulders. Remember it is a total body lift.90019 90018 Hold your breath while you are lifting and «explode» from start. Open all angles at the same time and keep the barbell glued to your body (pull the barbell back) during the lift. 90019 90018 If you want to go touch and go for multiple reps exhale and inhale on top of the lift (full extension), push your butt back (close the hip) and DO NOT lose tension at the bottom! 90019 90028 90005 Improve your Deadlift technique 90006.90000 Frequently Asked Questions — CrossFit: Forging Elite Fitness 90001 90002 Explain The Workouts with Names (the Girls) 90003 90004 The Benchmark Girls 90005 90006 90007 Angie 90008 90009 For time: 90009 100 pull-ups 90009 100 push-ups 100 sit-ups 90009 100 squats 90013 90006 First posted July 26, 2004 90013 90006 90007 Barbara 90008 90009 5 rounds, each for time of: 90009 20 pull-ups 90009 30 push-ups 90009 40 sit-ups 90009 50 squats 90013 90006 Rest precisely 3 minutes between each round.90013 90006 First posted September 27, 2003 90013 90006 90007 Chelsea 90008 90009 Every minute on the minute for 30 minutes perform: 90009 5 pull-ups 90009 10 push-ups 90009 15 squats 90013 90006 First posted September 7, 2003 90013 90006 90007 Cindy 90008 90009 Complete as many rounds as possible in 20 minutes of: 90009 5 pull-ups 90009 10 push-ups 90009 15 squats 90013 90006 First posted December 29, 2004 90013 90006 90007 Diane 90008 90009 21-15-9 reps for time of: 90009 225-lb.deadlifts 90009 Handstand push-ups 90013 90006 First posted September 19, 2003 90013 90006 90007 Elizabeth 90008 21-15-9 reps for time of: 90009 135-lb. cleans 90009 Ring dips 90013 90006 First posted September 12, 2003 90013 90006 90007 Fran 90008 21-15-9 reps for time of: 90009 95-lb. thruster 90009 Pull-ups 90013 90006 First posted August 25, 2003 90013 90006 90007 Grace 90008 90009 For time: 90009 135-lb. clean and jerks, 30 reps 90013 90006 First posted June 24, 2004 90013 90006 90007 Helen 90008 90009 3 rounds for time of: 90009 Run 400 meters 90009 1.5-pood kettlebell swings, 21 reps 90009 12 pull-ups 90013 90006 First posted August 9, 2003 90013 90006 90007 Isabel 90008 90009 For time: 90009 135-lb. snatches, 30 reps 90013 90006 First posted Novemeber 11, 2004 90013 90006 90007 Jackie 90008 90009 For time: 90009 1000 meter row 90009 45-lb. thruster, 50 reps 90009 30 pull-ups 90013 90006 First posted August 3, 2005 90013 90006 90007 Karen 90008 90009 For time: 90009 150 wall-ball shots, 20-lb. ball 90013 90006 First posted August 7, 2008 90013 90006 90007 Linda 90008 90009 10-9-8-7-6-5-4-3-2-1 reps for time of: 90009 1½-body-weight deadlift 90009 Body-weight bench press 90009 ¾-body-weight clean 90013 90006 First posted July 5, 2003 90013 90006 90007 Mary 90008 90009 Complete as many rounds as possible in 20 minutes of: 90009 5 handstand push-ups 90009 10 one-legged squats, alternating 90009 15 pull-ups 90013 90006 First posted January 19, 2005 90013 90006 90007 Nancy 90008 90009 5 rounds for time of: 90009 400-meter run 90009 95-lb.overhead squats, 15 reps 90013 90006 First posted December 5, 2004 90013 90004 The New Girls 90005 90006 90007 Annie 90008 90009 50-40-30-20-10 reps for time: 90009 Double-unders 90009 Sit-ups 90013 90006 First posted April 16, 2005 90013 90006 90007 Eva 90008 90009 5 rounds for time of: 90009 Run 800 meters 90009 2-pood kettlebell swings, 30 reps 90009 30 pull-ups 90013 90006 First posted February 24, 2008 90013 90006 90007 Kelly 90008 5 rounds for time of: 90009 Run 400 meters 90009 30 box jumps, 24-inch box 90009 30 wall-ball shots, 20-lb.ball 90013 90006 First posted April 10, 2005 90013 90006 90007 Lynne 90008 90009 5 rounds for max reps of: 90009 Body-weight bench presses 90009 Pull-ups 90013 90006 First posted April 22, 2004 90013 90006 90007 Nicole 90008 90009 Complete as many rounds as possible in 20 minutes of: 90009 Run 400 meters 90009 Max rep pull-ups 90013 90006 First posted December 11, 2006 90013 90006 90007 Amanda 90008 90009 9-7-5 reps for time of: 90009 Muscle-ups 90009 135-lb.squat snatches 90013 90006 First posted July 17 2010 90013 90006 90007 Gwen 90008 90013 90006 Clean and jerk 15-12-9 reps 90013 90006 Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 90013 90006 First posted May 25, 2003 90013 90006 90007 Marguerita 90008 90013 90006 50 reps for time of: 90009 Burpee / Push-up / Jumping-Jack / Sit-up / Handstand 90013 90006 First posted January 15, 2014 90013 90006 90007 Candy 90008 90013 90006 Five rounds for time of: 90009 20 Pull-ups 90009 40 Push-ups 90009 60 Squats 90013 90006 90007 Maggie 90008 90013 90006 Five rounds for time of: 90009 20 Handstand Push-ups 90009 40 Pull-ups 90009 60 One legged squats, alternating legs 90013 90006 First posted July 28, 2006 90013 90006 90007 Hope 90008 90013 90006 Three rounds of: 90009 Burpees 90009 75 pound Power snatch 90009 Box jump, 24 «box 90009 75 pound Thruster 90009 Chest to bar Pull-ups 90013 90006 «Hope» has the same format as 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. 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. 90013 90006 First posted June 8, 2012 90013 90258 90002 Explain the Hero Workouts 90003 90261 ### The Hero Workouts 90262 90006 90007 JT 90008 90009 21-15-9 reps for time of: 90009 Handstand push-ups 90009 Ring dips 90009 Push-ups 90013 90006 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.90013 90006 He is survived by his father, John; mother, Carrie; and wife, Erin. 90013 90006 First posted July 6, 2005 90013 90258 90006 90007 Michael 90008 90009 3 rounds for time of: 90009 Run 800 m 90009 50 back extensions 90009 50 sit-ups 90013 90006 In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. 90013 90006 With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.90013 90006 The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free. 90013 90006 First posted July 15, 2005 90013 90258 90006 90007 Murph 90008 90009 For time: 90009 1 mile Run 90009 100 Pull-ups 90009 200 Push-ups 90009 300 Squats 90009 1 mile Run 90013 90006 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. 90013 90006 In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 90013 90006 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. 90013 90006 First posted Aug.18, 2005 90013 90258 90006 90007 Daniel 90008 90009 For time: 90009 50 Pull-ups 90009 400 meter run 90009 95 pound Thruster, 21 reps 90009 800 meter run 90009 95 pound Thruster, 21 reps 90009 400 meter run 90009 50 Pull-ups 90013 90006 With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.Fair Winds, Daniel. 90013 90006 First posted June 15, 2006 90013 90258 90006 90007 Josh 90008 90009 For time: 90009 95 pound Overhead squat, 21 reps 90009 42 Pull-ups 90009 95 pound Overhead squat, 15 reps 90009 30 Pull-ups 90009 95 pound Overhead squat, 9 reps 90009 18 Pull-ups 90013 90006 U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq.Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. 90013 90006 He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef. 90013 90006 First posted Feb. 26, 2007 90013 90258 90006 90007 Jason 90008 90009 For time: 90009 100 Squats 90009 5 Muscle-ups 90009 75 Squats 90009 10 Muscle-ups 90009 50 Squats 90009 15 Muscle-ups 90009 25 Squats 90009 20 Muscle-ups 90013 90006 S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.We name this workout «Jason» in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason. 90013 90006 First posted Aug. 2, 2007 90013 90258 90006 ** Badger ** Complete three rounds for time of: 90009 95 pound Squat clean, 30 reps 90009 30 Pull-ups 90009 Run 800 meters 90013 90006 In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec.11, 2007. 90013 90006 He is survived by his father, Tom; mother, Cindy; three brothers and four sisters. 90013 90006 First posted Dec. 19, 2007 90013 90258 90006 90007 Joshie 90008 90009 Complete three rounds for time of: 90009 40 pound Dumbbell snatch, 21 reps, right arm 90009 21 L Pull-ups 90009 40 pound Dumbbell snatch, 21 reps, left arm 90009 21 L Pull-ups 90013 90006 In honor of U.S. Army Staff Sgt. Joshua Whitaker, 23, of Long Beach, California, who died of wounds sustained in small-arms fire in Afghanistan on May 15, 2007.90013 90006 He is survived by his mother, Catherine; uncle, Robb; father, Frank Dougherty; aunt, Debra; and cousins, Rachel and Laura. 90013 90006 First posted Dec. 22, 2007 90013 90258 90006 90007 Nate 90008 90009 Complete as many rounds in twenty minutes as you can of: 90009 2 Muscle-ups 90009 4 Handstand Push-ups 90009 8 2-Pood Kettlebell swings 90013 90006 In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.90013 90006 Nate is survived by his wife, Mindi; and his infant son, Parker. 90013 90006 First posted Feb. 12, 2008 90013 90258 90006 90007 Randy 90008 90013 90006 75 pound Power snatch, 75 reps for time. 90013 90006 In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. 90013 90006 He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle. 90013 90006 First posted Feb. 13, 2008 90013 90258 90006 90007 Tommy V 90008 90013 90006 For time: 90009 115 pound Thruster, 21 reps 90009 15 ft Rope Climb, 12 ascents 90009 115 pound Thruster, 15 reps 90009 15 ft Rope Climb, 9 ascents 90009 115 pound Thruster, 9 reps 90009 15 ft Rope Climb, 6 ascents 90013 90006 In honor of Senior Chief Petty Officer Thomas J.Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008. 90013 90006 He is survived by his wife, Christina; son, John; and daughter, Meghan. 90013 90006 90440 First posted March 12, 2008 90441 90013 90258 90006 90007 Griff 90008 90013 90006 For time: 90009 Run 800 meters 90009 Run 400 meters backwards 90009 Run 800 meters 90009 Run 400 meters backwards 90013 90006 In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.90013 90006 Griffin is survived by his son, Elijah. 90013 90006 90440 First posted June 9, 2008 90441 90013 90258 90006 90007 Ryan 90008 90013 90006 Five rounds for time of: 90009 7 Muscle-ups 90009 21 Burpees 90013 90006 Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. 90013 90006 He is survived by his parents, Andrew and Jackie. 90013 90006 90440 First posted Oct.8, 2008 90441 90013 90258 90006 90007 Erin 90008 90013 90006 Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups 90013 90006 Canadian Army Master Cpl. Erin Doyle, 32, was killed in a firefight on Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. 90013 90006 He is survived by his wife, Nicole; and his daughter, Zarine. 90013 90006 90440 First posted Oct. 9, 2008 90441 90013 90258 90006 90007 Mr. Joshua 90008 90013 90006 Five rounds for time of: 90009 Run 400 meters 90009 30 Glute-ham sit-ups 90009 250 pound Deadlift, 15 reps 90013 90006 U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. 90013 90006 He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki. 90013 90006 90440 First posted Oct. 10, 2008 90441 90013 90258 90006 90007 DT 90008 90013 90006 Five rounds for time of: 90009 155 pound Deadlift, 12 reps 90009 155 pound Hang power clean, 9 reps 90009 155 pound Push jerk, 6 reps 90013 90006 In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009 while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device. 90013 90006 Davis is survived by his wife, Megan; and 1-year-old son, T.J. 90013 90006 90440 First posted April 14 2009 90441 90013 90258 90006 90007 Danny 90008 90013 90006 Complete as many rounds in 20 minutes as you can of: 90009 24 inch Box Jump, 30 reps 90009 115 pound Push Press, 20 reps 90009 30 Pull-ups 90013 90006 Oakland SWAT Sgt.Daniel Sakai, 35, was killed in the line of duty on March 21, 2009 along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege. 90013 90006 Daniel is survived by his wife, Jenni; and daughter, Jojiye. 90013 90006 90440 First posted April 16 2009 90441 90013 90258 90006 90007 Hansen 90008 90013 90006 Five rounds for time of: 90009 2 pood Kettlebell swing, 30 reps 90009 30 Burpees 90009 30 Glute-ham sit-ups 90013 90006 U.S. Marine Staff Sgt. Daniel Hansen died Feb.14, 2009 in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated. 90013 90006 Hansen is survived by his mother, Sheryll; father, Delbert; younger sister, Katie; and twin brother, Matthew (also a Marine). 90013 90006 90440 First posted May 2 2009 90441 90013 90258 90006 90007 Tyler 90008 90013 90006 Five rounds for time of: 90009 7 Muscle-ups 90009 95 pound Sumo-deadlift high-pull, 21 reps 90013 90006 U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept.10, 2009 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, Colorado. 90013 90006 Parten is survived by his mother, Lona; and brother, Daniel. 90013 90006 90440 First posted Oct. 17 2009 90441 90013 90258 90006 90007 Lumberjack 20 90008 90013 90006 20 Deadlifts (275lbs) 90009 Run 400m 90009 20 KB swings (2pood) 90009 Run 400m 90009 20 Overhead Squats (115lbs) 90009 Run 400m 90009 20 Burpees 90009 Run 400m 90009 20 Pullups (Chest to Bar) 90009 Run 400m 90009 20 Box jumps (24 «) 90009 Run 400m 90009 20 DB Squat Cleans (45lbs each) 90009 Run 400m 90013 90006 At 1:34 p.m., on Nov. 5, 2009 a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others. 90013 90006 U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.90013 90006 90440 First posted Dec. 5 2009 90441 90013 90258 90006 90007 Stephen 90008 90013 90006 30-25-20-15-10-5 rep rounds of: 90009 GHD sit-up 90009 Back extension 90009 Knees to elbow 90009 95 pound Stiff legged deadlift 90013 90006 Third Battalion, Princess Patricia’s Canadian Light Infantry member Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in the Panjwaii District in Afghanistan. 90013 90006 He is survived by his parents, Fred and Moureen; and sister, Kelly.90013 90006 90440 First posted Feb. 7 2010 90441 90013 90258 90006 90007 Garrett 90008 90013 90006 Three rounds for time of: 90009 75 Squats 90009 25 Ring handstand push-ups 90009 25 L-pull-ups 90013 90006 U.S. Marine Capt. Garrett T. «Tubes» Lawton, 31, of Charleston, West Virginia, was killed by an improvised explosive device in Herat Province, Afghanistan, on Aug. 4, 2008. 90013 90006 He is survived by his wife, Trisha; and two sons, Ryan, 6, and Caden, 4. 90013 90006 90440 First posted Feb.22 2010 90441 90013 90258 90006 90007 War Frank 90008 90013 90006 Three rounds for time of: 90009 25 Muscle-ups 90009 100 Squats 90009 35 GHD situps 90013 90006 U.S. Marine Capt. Warren A. Frank, 26, of Cincinnati, Ohio, died Nov. 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. 90013 90006 He is survived by his wife, Allison; and daughters, Sophia Lynn and Isabella Grace.90013 90006 90440 First posted March 1 2010 90441 90013 90258 90006 90007 McGhee 90008 90013 90006 Complete as many rounds in 30 minutes as you can of: 90009 275 pound Deadlift, 5 reps 90009 13 Push-ups 90009 9 Box jumps, 24 inch box 90013 90006 U.S. Army Cpl. 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, Georgia. This was his fourth deployment, and his first to Iraq.90013 90006 He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary. 90013 90006 90440 First posted April 15 2010 90441 90013 90258 90006 90007 Paul 90008 90013 90006 Five rounds for time of: 90009 50 Double unders 90009 35 Knees to elbows 90009 185 pound Overhead walk, 20 yards 90013 90006 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 2009.90013 90006 He is survived by his fiancee, Lisa Esposito. 90013 90006 90440 First posted April 24 2010 90441 90013 90258 90006 90007 Jerry 90008 90013 90006 For time: 90009 Run 1 mile 90009 Row 2K 90009 Run 1 mile 90013 90006 U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. 90013 90006 He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.90013 90006 90440 First posted May 9 2010 90441 90013 90258 90006 90007 Nutts 90008 90013 90006 For time: 90009 10 Handstand push-ups 90009 250 pound Deadlift, 15 reps 90009 25 Box jumps, 30 inch box 90009 50 Pull-ups 90009 100 Wallball shots, 20 pounds, 10 ‘90009 200 Double-unders 90009 Run 400 meters with a 45lb plate 90013 90006 Canadian Armed Forces Lt. 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, Afghanistan, on Dec.23, 2009. 90013 90006 He is survived by his parents, Richard and Ethel Jane. 90013 90006 90440 First posted May 28 2010 90441 90013 90258 90006 90007 Arnie 90008 90013 90006 With a single 2 pood kettlebell: 90009 21 Turkish get-ups, Right arm 90009 50 Swings 90009 21 Overhead squats, Left arm 90009 50 Swings 90009 21 Overhead squats, Right arm 90009 50 Swings 90009 21 Turkish get-ups, Left arm 90013 90006 Los Angeles County Firefighter Specialist Arnaldo «Arnie» Quinones, 34, was killed in the line of duty on Sunday, Aug.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, California. 90013 90006 He is survived by his wife, Lori; and daughter, Sophia Grace, born three weeks after his death. 90013 90006 A fund for Arnie’s familyhas been established by the Los Angeles County Fire Department. 90013 90006 90440 First posted May 29 2010 90441 90013 90258 90006 90007 The Seven 90008 90013 90006 Seven rounds for time of: 90009 7 Handstand push-ups 90009 135 pound Thruster, 7 reps 90009 7 Knees to elbows 90009 245 pound Deadlift, 7 reps 90009 7 Burpees 90009 7 Kettlebell swings, 2 pood 90009 7 Pull-ups 90013 90006 A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on Dec.30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. 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. 90013 90006 90440 First posted May 30 2010 90441 90013 90258 90006 90007 RJ 90008 90013 90006 Five rounds for time of: 90009 Run 800 meters 90009 15 ft Rope Climb, 5 ascents 90009 50 Push-ups 90013 90006 Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device while on patrol in southern Afghanistan on Wednesday, March 24, 2010. Cottle 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. 90013 90006 He is survived by his wife, Emily; and 9-month-old daughter, Kaila. The LAPD established a trust fundfor them. 90013 90006 90440 First posted June 22 2010 90441 90013 90258 90006 90007 Luce 90008 90013 90006 Wearing a 20 pound vest, three rounds for time of: 90009 1K Run 90009 10 Muscle-ups 90009 100 Squats 90013 90006 Captain Ronald G.Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device. 90013 90006 He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine. 90013 90006 90440 First posted July 5 2010 90441 90013 90258 90006 90007 Johnson 90008 90013 90006 Complete as many rounds in 20 minutes as you can of: 90009 245 pound Deadlift, 9 reps 90009 8 Muscle-ups 90009 155 pound Squat clean, 9 reps 90013 90006 U.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8 2009, while supporting combat operations in Kunar Province, Afghanistan. 90013 90006 He is survived by his wife, Durinda. 90013 90006 90440 First posted July 9 2010 90441 90013 90258 90006 90007 Roy 90008 90013 90006 Five rounds for time of: 90009 225 pound Deadlift, 15 reps 90009 20 Box jumps, 24 inch box 90009 25 Pull-ups 90013 90006 U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, 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 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. 90013 90006 He is survived by his wife, Amy; and three children, Michael, Landon and Olivia. 90013 90006 90440 First posted July 27 2010 90441 90013 90258 90006 90007 Adambrown 90008 90013 90006 Two rounds for time of: 90009 295 pound Deadlift, 24 reps 90009 24 Box jumps, 24 inch box 90009 24 Wallball shots, 20 pound ball 90009 195 pound Bench press, 24 reps 90009 24 Box jumps, 24 inch box 90009 24 Wallball shots , 20 pound ball 90009 145 pound Clean, 24 reps 90013 90006 U.S. Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. 90013 90006 He is survived by his wife, Kelley; two children, Nathan and Savannah; and his parents. 90013 90006 90440 First posted Aug. 10 2010 90441 90013 90258 90006 90007 Coe 90008 90013 90006 Ten rounds for time of: 90009 95 pound Thruster, 10 reps 90009 10 Ring push-ups 90013 90006 U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010 in Khalis, Iraq , of wounds sustained when enemy forces attacked his unit with an explosive device. 90013 90006 He is survived by his wife, Katrina; two sons, Killian and Keith Jr .; and daughter, Klover. 90013 90006 90440 First posted Aug. 12 2010 90441 90013 90258 90006 90007 Severin 90008 90013 90006 50 Strict Pull-ups 90009 100 Push-ups, release hands from floor at the bottom 90009 Run 5K 90013 90006 If you’ve got a twenty pound vest or body armor, wear it.90013 90006 U.S. Army Sgt. 1st Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered in Jackson, Mississippi, died Aug. 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device. 90013 90006 Summers is survived by his wife, Tammy Fraser; and daughters, Jessica, Shelby and Sarah. 90013 90006 90440 First posted Sept. 5 2010 90441 90013 90258 90006 90007 Helton 90008 90013 90006 Three rounds for time of: 90009 Run 800 meters 90009 50 pound Dumbbell squat cleans, 30 reps 90009 30 Burpees 90013 90006 U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Georgia, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Florida, was killed Sept. 8 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. 90013 90006 Helton is survived by his mother, Jiffy. 90013 90006 90440 First posted Sept. 9 2010 90441 90013 90258 90006 90007 Jack 90008 90013 90006 Complete as many rounds as possible in 20 minutes of: 90009 115 pound Push press, 10 reps 90009 10 KB Swings, 1.5 pood 90009 10 Box jumps, 24 inch box 90013 90006 U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009 in Jolo Island, Philippines, from the detonation of an improvised explosive device. 90013 90006 Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi. 90013 90006 90440 First posted Sept. 29 2010 90441 90013 90258 90006 90007 Forrest 90008 90013 90006 Three rounds for time of: 90009 20 L-pull-ups 90009 30 Toes to bar 90009 40 Burpees 90009 Run 800 meters 90013 90006 U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed Oct. 26, 2009 when his helicopter crashed while on a counternarcotics mission in western Afghanistan. 90013 90006 He is survived by his wife, Ana; son, Luke; parents, Sue and Richard; and sister, Heather. 90013 90006 90440 First posted Oct. 17 2010 90441 90013 90258 90006 90007 Bulger 90008 90013 90006 Ten rounds for time of: 90009 Run 150 meters 90009 7 Chest to bar pull-ups 90009 135 pound Front squat, 7 reps 90009 7 Handstand push-ups 90013 90006 Canadian Forces Cpl.Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle. 90013 90006 Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth. 90013 90006 90440 First posted Oct. 19 2010 90441 90013 90258 90006 90007 Brenton 90008 90013 90006 Five rounds for time of: 90009 Bear crawl 100 feet 90009 Standing broad-jump, 100 feet 90013 90006 Do three Burpees after every five broad-jumps.If you’ve got a twenty pound vest or body armor, wear it. 90013 90006 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 Oct. 31, 2009. 90013 90006 He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh. 90013 90006 90440 First posted Oct. 21 2010 90441 90013 90258 90006 90007 Blake 90008 90013 90006 Four rounds for time of: 90009 100 foot Walking lunge with 45lb plate held overhead 90009 30 Box jump, 24 inch box 90009 20 Wallball shots, 20 pound ball 90009 10 Handstand push-ups 90013 90006 U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed Sept. 21, 2010 in a helicopter crash during combat operations in the Zabul Province in Afghanistan. 90013 90006 McLendon is survived by his wife, Kate; parents, David and Mary-Ann; brother, Chris; and sister, Kelly Lockman. 90013 90006 90440 First posted Nov. 13 2010 90441 90013 90258 90006 90007 Collin 90008 90013 90006 Six rounds for time of: 90009 Carry 50 pound sandbag 400 meters 90009 115 pound Push press, 12 reps 90009 12 Box jumps, 24 inch box 90009 95 pound Sumo deadlift high-pull, 12 reps 90013 90006 Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010 during combat operations in Eastern Afghanistan.90013 90006 He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. 90013 90006 90440 First posted Nov. 21 2010 90441 90013 90258 90006 90007 Thompson 90008 90013 90006 10 rounds for time of: 90009 15 ft Rope Climb, 1 ascent 90009 95 pound Back squat, 29 reps 90009 135 pound barbells Farmer carry, 10 meters 90013 90006 Begin the rope climbs seated on the floor. 90013 90006 U.S. Army Capt. David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on Jan.29, 2010 while supporting combat operations in the Wardak Province of Afghanistan. 90013 90006 Thompson is survived by his wife, Emily; two daughters, Isabelle and Abigail; parents, Charles and Freida; and sister, Alisha Mueller. 90013 90006 90440 First posted Nov. 30 2010 90441 90013 90258 90006 90007 Whitten 90008 90013 90006 Five rounds for time of: 90009 22 Kettlebell swings, 2 pood 90009 22 Box jump, 24 inch box 90009 Run 400 meters 90009 22 Burpees 90009 22 Wall ball shots, 20 pound ball 90013 90006 U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. 90013 90006 Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten. 90013 90006 90440 First posted Dec. 12 2010 90441 90013 90258 90006 90007 Bull 90008 90013 90006 Two rounds for time of: 90009 200 Double-unders 90009 135 pound Overhead squat, 50 reps 90009 50 Pull-ups 90009 Run 1 mile 90013 90006 U.S. Marine Corps Capt. Brandon «Bull» Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5 2010, while supporting combat operations in Helmand Province, Afghanistan. 90013 90006 He is survived by his parents, Cindy and Brett; sisters, Ashley and Taylor; brother, Brock; and his grandmother, Carmen Johnson. 90013 90006 90440 First posted Dec. 26 2010 90441 90013 90258 90006 90007 Rankel 90008 90013 90006 Complete as many rounds as possible in 20 minutes of: 90009 225 pound Deadlift, 6 reps 90009 7 Burpee pull-ups 90009 10 Kettlebell swings, 2 pood 90009 Run 200 meters 90013 90006 U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010 while supporting combat operations in Helmand Province, Afghanistan. 90013 90006 He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler. 90013 90006 90440 First posted Jan. 7, 2011 90441 90013 90258 90006 90007 Holbrook 90008 90013 90006 Ten rounds, each for time of: 90009 115 pound Thruster, 5 reps 90009 10 Pull-ups 90009 100 meter Sprint 90009 Rest 1 minute 90013 90006 U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29, 2010 in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. 90013 90006 He is survived by his wife, Heather; and his parents, Joan and James. 90013 90006 90440 First posted Jan. 27, 2011 90441 90013 90258 90006 90007 Ledesma 90008 90013 90006 Complete as many rounds as possible in 20 minutes of: 90009 5 Parallette handstand push-ups 90009 10 Toes through rings 90009 20 pound Medicine ball cleans, 15 reps 90013 90006 Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010 during an undercover operation in Phoenix, Arizona.90013 90006 He is survived by his wife, Sherry; and sons, Luciano and Elijo. 90013 90006 90440 First posted Feb. 8, 2011 90441 90013 90258 90006 90007 Wittman 90008 90013 90006 Seven rounds for time of: 90009 1.5 pood Kettlebell swing, 15 reps 90009 95 pound Power clean, 15 reps 90009 15 Box jumps, 24 «box 90013 90006 U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb.13, 2010 when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan. 90013 90006 He is survived by his daughters, Miah and Ariauna; wife, Karyn; siblings, Robert H., Charity, Jenell and Natasha; father, Robert; and mother, Cynthia Church. 90013 90006 90440 First posted Feb. 10, 2011 90441 90013 90258 90006 90007 McCluskey 90008 90013 90006 Three rounds of: 90009 9 Muscle-ups 90009 15 Burpee pull-ups 90009 21 Pull-ups 90009 Run 800 meters 90013 90006 If you’ve got a twenty pound vest or body armor, wear it.90013 90006 U.S. Army Sgt. Jason «Mick» McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on Nov. 4, 2010 when insurgents attacked his unit with small-arms fire in Zarghun Shahr, Mohammad Agha District, Afghanistan. 90013 90006 He is survived by his son, Landen; and mother, Delores Olivares. 90013 90006 90440 First posted March 1, 2011 90441 90013 90258 90006 90007 Weaver 90008 90013 90006 Four rounds for time of: 90009 10 L-pull-ups 90009 15 Push-ups 90009 15 Chest to bar Pull-ups 90009 15 Push-ups 90009 20 Pull-ups 90009 15 Push-ups 90013 90006 U.S. Army 1st Lt. Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on Sept. 9, 2010 of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. 90013 90006 He is survived by his wife, Emma; daughter, Kiley; parents, Don and Jeanne; and siblings, Glenn, Adrianna and Christina. 90013 90006 90440 First posted March 18, 2011 90441 90013 90258 90006 90007 Abbate 90008 90013 90006 Run 1 mile 90009 155 pound Clean and jerk, 21 reps 90009 Run 800 meters 90009 155 pound Clean and jerk, 21 reps 90009 Run 1 Mile 90013 90006 U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on Dec. 2 2010, while conducting combat operations in Helmand Province, Afghanistan. 90013 90006 He is survived by his wife, Stacie Rigall; son, Carson; mother, Karen Binion; father, Salvatore; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion. 90013 90006 90440 First posted March 26, 2011 90441 90013 90258 90006 90007 Hammer 90008 90013 90006 Five rounds, each for time, of: 90009 135 pound Power clean, 5 reps 90009 135 pound Front squat, 10 reps 90009 135 pound Jerk, 5 reps 90009 20 Pull-ups 90009 Rest 90 seconds 90013 90006 U.S. Army 1st Sgt. Michael «Hammer» Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005. 90013 90006 He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux. 90013 90006 90440 First posted April 17, 2011 90441 90013 90258 90006 90007 Moore 90008 90013 90006 Complete as many rounds in 20 minutes as you can of: 90009 15 ft Rope Climb, 1 ascent 90009 Run 400 meters 90009 Max rep Handstand push-up 90013 90006 Officer David S.Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire. 90013 90006 He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt. 90013 90006 90440 First posted April 28, 2011 90441 90013 90258 90006 90007 Wilmot 90008 90013 90006 Six rounds for time of: 90009 50 Squats 90009 25 Ring dips 90013 90006 Canadian Forces Pvt.Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan. 90013 90006 He is survived by his fiancee, Laura; father, Eric Craig; and sister, Kathleen. 90013 90006 90440 First posted May 20, 2011 90441 90013 90258 90006 90007 Moon 90008 90013 90006 Seven rounds for time of: 90009 40 pound dumbbell Hang split snatch, 10 reps Right arm 90009 15 ft Rope Climb, 1 ascent 90009 40 pound dumbbell Hang split snatch, 10 reps Left arm 90009 15 ft Rope Climb, 1 ascent 90013 90006 Alternate feet in the split snatch sets.90013 90006 U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, 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. 90013 90006 He is survived by his parents, Marsha and Brian; and sister, Sunday. 90013 90006 90440 First posted 90441 90013.90000 How Crossfit Exercises Can Help You To Stay Fit 90001 90002 Crossfit Exercises 90003 90004 Are you ready to get in shape? Want a challenging workout? Crossfit exercises are the way to get in shape quickly! Crossfit exercises are exercises that work the whole body out! Crossfit is a way to train the entire body and not focus on just one area, it is a way to build endurance and stamina and is an ideal method of training for all athletes (and those that are not so athletic). 90005 90004 There are different exercises that are done in a «circuit».A circuit means that there is a particular way each exercise is done for a particular length of time for a particular reason. Crossfit exercises encompass many different exercise methods like running, plyometrics, weight lifting and gymnastics into one amazingly simple work out! 90005 90002 Scientifically Proven 90003 90004 Crossfit exercises like weight lifting (squats dead lifting etc) have been proven to help reduce BMI by 4% in about 2 months! With names like FRAN and GRACE and exercises like «clean and jerk» you are guaranteed the work out of your life! The names may sound unfamiliar but the research has clearly shown that crossfit exercises get the results! 90005 90004 The speed and constant change up of the exercise methods are credited with the amazing results that most dedicated followers experience.90005 90004 90015 90015 90005 90002 Fast Is Key 90003 90004 Crossfit exercises are a way to get as much out of work out time as possible. The exercises are done quickly. Each day of the crossfit exercises the goal is to challenge your body to do something different and to do it quickly. 90005 90004 You do not have to spend countless hours of repetition to gain benefits. With crossfit exercises the exercise is challenging but they are over rather quickly so they are tolerable. For example each day the crossfit exercises is customized for a persons ability so if today is the squat challenge that is prescribed as 135lbs 15 times but you can only do 45lbs 10 times than that is fine you will eventually be able to get up to the weight / time / reps that are prescribed.90005 90004 Each exercise is spelled out specifically that includes the amount of reps, the amount of weight (if any) and the amount of time that it should take. 90005 90002 For Everyone 90003 90004 No matter your level of fitness crossfit exercises can be customized to fit your abilities which is what makes these exercises ideal. They are perfect for beginners and athletes alike. Getting the most out of these exercises is easy for anyone in any condition. 90005 90004 90031 90031 90005 90002 Home Crossfit Exercises Video 90003 90004 90037 90038 90005.