Prototype Training Systems (CrossFit Prototype) – CrossFit
Spehar (Time)
For Time:
100 Thrusters, 135#
100 Chest-To-Bar Pull-ups
Run 6-Miles
Partition the Thrusters, Pull-ups and Run as needed.
To learn more about Spehar click here
Mr. Joshua (Time)
5 Rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
Bull (Time)
2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#
50 Pull-ups
1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
Marston (AMRAP – Rounds and Reps)
20 min AMRAP
1 Deadlift (405/225lb)
10 Bar facing Burpees
15 Toe to bar
Orange Band: 315/205lb
Green Band: 225/135lb; knees to chest
White Band: 135/85lb; regular burpees; ab mat sit ups
Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Chuck Heavy (Time)
1600m Row
100 Push Ups
1 Mile Run
100 Thrusters (45/35) 1600m Row
Dietz (Time)
10 Rounds
200m Run
5 Pull Ups 10 KBS (53/35)
15 push ups
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Strange (Time)
8 Rounds for time of:
600m Run
11 Weighted Pull-ups, 53#
11 Walking Lunge steps,
Carrying 53# Kettlebell
11 Kettlebell Thrusters, 53#
In honor of U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Strange, 25, of Philadelphia, PA, died on August 6, 2011
To learn more about Strange click here
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24″
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
AdamBrown (Time)
Two Rounds For Time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24″ box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
Three Wise Men (AMRAP – Rounds)
Jeremy
4 minute Amrap
5 Hang Squat Snatches (135/95)
10 Barbell Facing Burpees
Rest 2 Minutes
Three Wise Men (AMRAP – Rounds and Reps)
Ben
4 minute Amrap
10 Power Cleans (135/95)
20 Pull Ups
Rest 2 min
Three Wise Men (AMRAP – Rounds and Reps)
Beau
4 minute Amrap
Box Jump Overs (24/20)
30 Wall Balls (20/14)
Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here