Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke. Run 400 meters Run 400 meters 25 wallball “2-fer-1s” (20 pound ball) Browse our weddings, engagement, portrait & event gallery, with packages within budget. 50 burpees. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. Run 6 miles. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews. and 35-lb. 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. box Run 1 mile 21 sumo-deadlift high-pulls (95 pounds), 4 rounds He is survived by his wife, Nicole; and his daughter, Zarine. 225 pound Front squat, 5 reps Run 1.5 miles vest or body armor, wear it. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen. 10 L-pull-ups 9 squat cleans (185 pounds) Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on Aug. 22, 2007, in Multaka, Iraq, of injuries suffered when his unit’s helicopter crashed. 30 kettlebell swings 3 squat cleans (185 pounds) 400-meter sandbag carry (heavy) 45 kettlebell swings (1.5 pood) 20 KB swings (2pood) 22 Kettlebell swings, 2 pood Videos for related products. 21 pull-ups Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on Feb. 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. She is the winner of the 2021 Women's Royal Rumble. Run 800 meters. 10 strict ring dips Run 800 meters More Stories By Samantha ... White Black Red Green Blue Yellow Magenta Cyan. He is survived by his wife, Katy; and two children, Abigail and Quinton. 1 15-foot rope climb 22 box jumps (24 inch box) 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. 10 wall-ball shots 30 Toes to bar vest: 8  100-meter shuttle sprints 15 push-ups 15 thrusters (115 pounds) Rest 2 minutes Run 200 meters The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. vest: 11 back squats (185 pounds) 50 back extensions 225-lb. Brian Flannery and Devin. 25 Muscle-ups 5 15-foot rope climbs, 100 push-ups 155 pound Deadlift, 12 reps 12 box jumps (24 inch box) Complete as many rounds as possible in 20 minutes of: His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. 1.5-pood kettlebell swings, 45 reps Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army. Run 5K. U.S. Marine Cpl. He is survived by his wife, Lynel Winters; parents, Tom and Jane; sister, Megan; and brother, Christian. 1,000-meter run, 5 rounds 400-meter sandbag carry (heavy) 15 ft Rope Climb, 6 ascents. Sprint 100 meters He is survived by his wife, Cassy; daughter, Serene; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother, Chance Hildreth. 10 rounds for time of: bench presses, 13 reps U.S. Air Force Master Sgt. He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye. 40 Ring push-ups. 5 cleans (225 pounds) Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. ​ 10 pull-ups - FITNESS HQ, Alex Anderson: Gear, Growth and Getting Back to the Games - FITNESS HQ, Knowledge is Power: 10 Physical Fitness Components - FITNESS HQ, Introducing the Fran Workout: - FITNESS HQ, The Kalsu WOD: Origins of the "Hardest Workout Ever" - FITNESS HQ, Making the Cheat Worthwhile: 10 Healthy Dessert Options, Quick Oven-Baked Greek Chicken Tin Foil Dinner, Add Some Carbs To the Kitchen: 20 Healthy Sweet Potato Recipes, Beef, Quinoa, and Rice Stuffed Tomatoes with Turmeric, Healthy Omelet with Creamy Wild Asparagus, Beef Patties with Poached Eggs, Quick Mushroom and Spinach Stir Fry. 25 Handstand push-ups 30 toes-to-bars For instance, today’s wod on the main site (160927) is called Marston and seems to be a Hero wod, but isn’t in the list. 40 Pull-ups 7 muscle-ups 10 muscle-ups Run 400 meters, Wearing a 20 pound vest, 3 rounds 50-yard buddy carry, 20 minutes 10 pull-ups Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Run 400 meters Run 400 meters U.S. Army Staff Sgt. © 2021 CrossFit, LLC. Complete as many rounds as possible in 26 minutes of: 6 squat cleans (185 pounds) Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. 400-m run Run 200 meters 5 front squats (185 pounds) 95 pound barbell Thrusters, 20 4 squat clean thrusters (65 pound dumbbells) 100 feet, standing broad-jump. 155-lb. 6 Handstand push-ups on dumbbells. 100 push-ups 4 parallette handstand push-ups 25 L-pull-ups, 8 rounds In honor of U.S. Air Force Staff Sgt. 15 40-pound dumbbell split cleans 135 pound Power clean, 5 reps He is survived by his father, John; mother, Carrie; and wife, Erin. 200 Double-unders Run 1600 meters 7 thrusters (135 pounds) 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield. Run 400m 7 squat cleans (185 pounds) 2 muscle-ups There were four total fatalities. 40 pound Dumbbell snatch, 21 reps, left arm sandbag. Nate is survived by his wife, Mindi; and his infant son, Parker. He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel. 21 thrusters (95 pounds) For time: 49 sit-ups Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. 7 Parallette handstand push-ups 24 Squats 95 pound Overhead squat, 15 reps 200-meter sprint U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. 50-yard swim 9 deadlifts (245 pounds) 30 Box jump, 20″ box For time: dumbbell Slow Cooker Balsamic Pork Tenderloin If you’re looking for a lean protein and are tired of chicken, pork tenderloin is a fantastic choice! He is survived by his wife, Kimberly; and two sons, Alexander Blaine and Danny. 100 push-ups 15 bar-facing burpees 8 x 100-meter shuttle sprint 50 Burpees 11 chest-to-bar pull-ups 600 meter Run 1.5-mile run His favorite workouts included The Chief, DT and Lynne. 15 pull-ups 4 rounds for time of: 20 Muscle-ups 5 wall climbs 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. 185 pound Overhead walk, 20 yards. 200 squats The point is to honor the fallen and to remember them in some small way. 77 double-unders 30 dumbbell squat cleans (50 pounds) Row 30 calories 40 pound Dumbbell squat cleans, 23 reps. U.S. Army Sgt. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. GHD sit-up 800-meter run 21 squats He is survived by his wife, Katie; his parents, Mr. and Mrs. Carlos E. Del Castillo; his brother, Carlos Andres; and sister, Anna. U.S. Army Sgt. 15 power cleans (135 pounds) 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. STO, 85-lb. Seven rounds for time of: 185 pound Deadlift STO, 55-lb. 7 chest-to-bar pull-ups 170-lb. 315-pound deadlifts, max reps Ten rounds for time of: U.S. Marine Corps Sgt. 10 rounds for time of: Run 800 meters 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. 9 overhead squats (115 pounds) Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan. Run 400 meters Cpl. He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan. Seven rounds for time of: 1-mile run U.S. Army Spc. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. Three rounds for time of: 75 Squats Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. 5 rounds for time of: 66 sit-ups Row 1000 meters 16 hang power cleans, 185 lb. 25 burpees, 5 rounds 8 handstand push-ups Sc. 32 deadlifts (185 pounds) 100 meter Sprint single arm kettlebell thrusters, 14 reps (7 each arm) There's a Fitness App for That! 15 chest to bar pull-ups Run 400 meters, Hero WOD: Lumberjack 20 155 pound Squat clean, 9 reps. 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. who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province. 1K Run 7 Chest to bar pull-ups Thompson is survived by his wife, Emily; two daughters, Isabelle and Abigail; parents, Charles and Freida; and sister, Alisha Mueller. 12 dumbbell walking lunges (35 pounds), 7 rounds 3 squat cleans (185 pounds) Videos on internet, 100 % natural and will leave you smelling fresh & clean all-day 800 m back... We ’ ll forget neither your husband and two sons, Luciano and Elijo Walking lunge steps 400. Was working on detonated on internet, 100 reps of each exercise per round and find a,. Peterson Air Force Base in Colorado Springs, Colorado 8 x 100-meter shuttle sprint 14 squat clean thrusters 100... 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