Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Ladies use 155# and 85#

Keith Nelson 36:59. Post time to comments.

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U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, 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.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

First posted 15 July 2005

3 rounds for time:

800 m run

50 back extensions

50 sit ups

post times to comments

B: 6 sets of 3 Dead lift increasing loads for each set

Mini MetCon:

For time: 12 minutes time limit

50 sit ups

Run 1 mile

50 sit ups

post times and loads to comments

100 M sprint

10 weighted sit ups 15/25#

3 wall walks

Rest 2 minutes repeat

post rounds + reps  completed for each 7 minute round

5 pull ups

10 push ups

15 squats

use a ball or box today, I want every booty below 90 degrees!

For time:
75/53 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75/53 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75/53 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75/53 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75/53 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Ken Cutrer 10:47. Post time to comments.

30 box jumps

30 overhead press (jerk or push press) (53/75)

30 burpees

post times to comments

B: Fort time

20 burpees

19 double unders

18sdlhp 53/70

17 KBS 53/70

16 Pull ups

15 GHD sit ups

14 Jumping lunges

13 squats

12 push ups

11 sit ups

10 box jumps

9 wall ball

8 dips

7 mountain climbers

6 cross overs

5 Handstand pus ups

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.

Ok, lets be honest, this is just not going to fit in our time frame, but I have a rule of honoring EVERY fallen hero that I can so modifications will ultimately up to your trainers but here is an option:

Run 800 M with a weight vest

20 Squat Cleans (135/85#)

20 box Jumps 24″

20 overhead walking lunges (45/25# plates)

20 box jumps

20 Squat Cleans

800 M run with a weight vest

Post times to comments