ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
ANNIE
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
BADGER
In honor of Navy Chief Petty Officer
Mark Carter, 27, of Virginia Beach,
VA who was killed in Iraq, December
2007.
Three rounds for time:
30 Squat clean, 95 lbs
30 Pull-ups
Run 800 meters
BARBARA
Five rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest three minutes between rounds.
Score each round.
BETTY
Five rounds for time:
12 push press, 135 lbs
20 box jumps, 24” box
CANDY
Five rounds for time of:
20 pull-ups
40 push-ups
60 squats
CHARLOTTE
21-15-9 reps for time:
95 lbs over head squats
95 lbs sumo-deadlift high pulls
CHELSEA
Complete as many rounds as you
can in 30 minutes, starting each
minute on the minute:
5 pull-ups
10 push-ups
15 squats
If you fall behind, record the number
of rounds completed, but continue
for the full 30 minutes.
CINDY
Complete as many rounds as you
can in 20 minutes:
5 pull-ups
10 push-ups
15 squats
DANIEL
In memory of Army Sgt 1st Class
Daniel Crabtree who was killed in Al
Kut, Iraq on June 8, 2006.
For time:
50 pull-ups
Run 400 meters
21 thrusters, 95 lbs
Run 800 meters
21 thrusters, 95 lbs
Run 400 meters
50 pull-ups
DIANE
21-15-9 reps for time:
225 lb deadlift
Handstand push-ups
ELIZABETH
21-15-9 reps for time:
135 lb clean
Ring dips
EVA
Five rounds for time of:
Run 800 meters
30 kettlebell swings, 2 pood (75 lb)
30 pull-ups
FIGHT GONE BAD
Three to five rounds, for reps
(calories on rower):
20 lb wall-ball, 8’ target
75 lb sumo-deadlift high pull
20” box jump
75 lb push-press
Row
One five minute round is comprised
of one minute at each station. One
minute of rest is allowed between
rounds. Clock does not stop
between exercises or rounds. Each
round is scored by the sum total of
reps.
FRAN
21-15-9 reps for time:
95 lb thrusters
Pull-ups
FRACTURED FRAN
Five rounds for time of:
9 thrusters, 95 lbs
9 pull-ups
GRACE
For time:
30 clean and jerks, 135 lbs
GRIFF
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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.
GWEN
Clean & Jerk 15-12-9 reps
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.
HEATHER
Three rounds for time:
Row 500 meters
12 deadlift, 225 lbs
21 ring dips
HELEN
Three rounds for time:
Run 400 meters
21 kettlebell swings, 1.5 pood (55 lb)
12 pull-ups
ISABEL
For time:
30 snatches, 135 lbs
JACKIE
For time:
Row 1000 meters
50 thrusters, 45 lbs
30 pull-ups
JASON
In honor of S01 (SEAL) Jason Dale
Lewis was killed by an IED while
conducting combat operations in
Southern Baghdad July 6, 2007.
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
JEREMY (kids benchmark)
In honor of three year old Jeremy
Bloniasz who lost his life in a tragic
accident on July 6, 2006.
21-15-9 reps, for time of:
Broomstick overhead squats
Burpees
JOSH
In honor of SSG Joshua Hagar,
United States Army, who was killed
Thursday February 22 in Ar Ramadi,
Iraq.
For time:
21 overhead squats, 95 lbs
42 pull-ups
15 overhead squats, 95 lbs
30 pull-ups
9 overhead squat, 95 lbs
18 pull-ups
JOSHIE
In honor of Army Staff Sergeant
Joshua Whitaker, 23, of Long
Beach, CA who was killed in
Afghanistan May 15th, 2007.
Three rounds for time of:
21 dumbbell snatch, 40 lb right arm
21 L pull-ups
21 dumbbell snatch, 40 lb left arm
21 L ull-ups
JT
In honor of Petty Officer 1st Class
Jeff Taylor, 30, of Little Creek, VA,
who was killed in Afghanistan June
2005.
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups
KAREN
For time:
150 wall-ball, 20 lb
KELLY
Five rounds for time:
Run 400 meters
30 box jumps, 20” box
30 wall-ball, 20 lb
LINDA (a.k.a. “3 bars of death”)
10-9-8-7-6-5-4-3-2-1 reps for time:
150% bodyweight Deadlift
100% bodyweight Bench press
75% bodyweight Clean
LOLA
Five rounds for time:
30 double-unders
20 knees to elbows
10 handstand push-ups
LYNNE
Five rounds for max reps:
Bodyweight bench press
Pull-ups
MAGGIE
Five rounds for time of:
20 handstand push-ups
40 pull-ups
60 one leg squats (30 ea)
MARY
Complete as many rounds as you
can in 20 minutes:
5 handstand push-ups
10 one-leg squats (5 ea)
15 pull-ups
MICHAEL
In honor of Navy Lieutenant Michael
McGreevy, 30, of Portville, NY, who
was killed in Afghanistan June 28,
2005.
Three rounds for time:
Run 800 meters
50 back extensions
50 sit-ups
MURPH
In memory of Navy Lieutenant
Michael Murphy, 29, of Patchogue,
NY, who was killed in Afghanistan
June 28, 2005.
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and
squats as needed. Start and finish
with the mile run. If you’ve got a
twenty pound vest or body armor,
wear it.
NANCY
Five rounds for time:
Run 400 meters
15 overhead squats, 95 lbs
NASTY GIRLS
Three rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans, 95 lbs
NATE
Complete as many rounds as you
can in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 2 pood (75 lb)
NICOLE
Complete as many rounds as you
can in 20 minutes:
Run 400 meters
Max rep pull-ups
Your score is the number of pull-ups
completed for each round.
PUKIE BREWSTER
150 burpees for time
QUARTER GONE BAD
Five rounds for total reps of:
135 lb thruster, 15 seconds
Rest 45 seconds
50 lb weighted pull-up, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
RANDY
For time:
75 power snatches, 75 lbs
TABATA SOMETHING ELSE
Tabata interval for reps:
Pull-ups
Push-ups
Sit-ups
Squats
There is no rest between exercises.
Score is total reps from all 4
intervals (32 sets).
TABATA THIS!
The Tabata interval is 20 seconds of
work, followed by 10 seconds of
rest, repeated for 8 sets. Complete
one Tabata interval for each
exercise, with a one-minute
