Prototype Training Systems (CrossFit Prototype) – CrossFit

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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)


4 minute Amrap

5 Hang Squat Snatches (135/95)

10 Barbell Facing Burpees

Rest 2 Minutes

Three Wise Men (AMRAP – Rounds and Reps)


4 minute Amrap

10 Power Cleans (135/95)

20 Pull Ups

Rest 2 min

Three Wise Men (AMRAP – Rounds and Reps)


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