"Whittman"

Seven rounds of:
15 - KB Swings Kettlebell swing (55/35)
15 - Power clean (95/65)
15 - Box jumps (24/20)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

20:00 AMRAP

5 Parallette handstand push-ups
10 Toes through rings
15 pound Medicine ball cleans, (20/14)

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. 

He is survived by his wife Sherry and sons Luciano and Elijo.

"Danny"

Rounds in 20 min of:

30 - box jump (24/20)
20 - 115 pound push press
30 - pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. 

Daniel is survived by wife Jenni and daughter Jojiye.

"Lumberjack 20"

20 Deadlifts (275/185lbs)
Run 400m
20 KB swings (75/55)
Run 400m
20 Overhead Squats (115/75lbs)
 Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20")
Run 400m
20 DB Squat Cleans (45/30 lbs each)
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

"Arnie"

With a single KB (70/53) complete

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. 

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death

“ADAM BROWN”

Two rounds

24 - 295/195 pound Deadlift
24 - Box jumps, 24/20
24 - Wallball shots, 20/14 pound ball
24 - 195/115 pound Bench press,
24 - Box jumps, 24/20
24 Wallball shots, 20/14 ball
24 - 145/100 pound Clean

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. 

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

"White"

Five rounds of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25 plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Skill:
10:00
Muscle Up Work

Work on Strict, Kipping, or bar. Which ever you need the most.

1.  For time:
100.90.80.70.60.50.40.30.20.10 Double Unders
2-4-6-8-10-12-14-16-18-20 Pull ups

Round one is 100 P Double Unders + 2 Pull ups, round two is 90 Double Unders + 4 Pull ups, continue to one Double Under + 20 pull ups. 

Sled Pull
1-1-1-1-1-1-1

Deadlift
1-1-1-1-1-1-1

Alternate between sled pull and Deadlift

Metcon:
21-15-9
Deadlift (225/155)
Sit Up

"Coffey"

For time:
Run 800 meters
135/85 pound Back squat, 50 reps
135/85 pound Bench press, 50 reps
Run 800 meters
135/85 pound Back squat, 35 reps
135/85 pound Bench press, 35 reps
Run 800 meters
135/85 pound Back squat, 20 reps
135/85 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Weighted Pull up
1-1-1-1-1-1-1

Metcon (Time) 5 Rounds
5 – Pull-ups
10 – Kettlebell swings (75/55)
15 – Sit-ups

Metcon (Distance) Max distance farmers carry (53/35)