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joint foot patrol near the village of Nakhonay inPanjwaii District, about 25 km southwest of KandaharCity on December 23, 2009.He is survived by his parents, Richard and Ethel JaneNuttall.First posted 28 May 2010ArnieWith a single 2pood kettlebell: Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty onSunday, 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 firesuppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter SophiaGrace, born three weeks after his death.21 Turkish get-ups,Right arm50 Swings21 Overheadsquats, Left armFor Time50 Swings21 Overheadsquats, Right arm50 Swings21 Turkish get-ups,Left armA fund for Arnie's family has been established by theLos Angeles County Fire Department.First posted 29 May 2010"The Seven" Sevenrounds of:The Seven 7 Handstand pushupsFor Time

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeasternAfghanistan on December 30, 2009 after posing as apotential informant reporting on Al Qaeda. Seven newstars will be etched onto the memorial wall at the CIAwhere every star represents grieving friends, family andcolleagues dedicated to fight against the enemy,forever in their name.Killed in the attack were CIA officers Jennifer LynneMatthews, 45; Scott Michael Roberson, 39; Harold E.Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson,30; and security contractors Jeremy Jason Wise, 35,and Dane Clark Paresi, 46.135 pound Thruster,7 reps7 Knees to elbows245 pound Deadlift,7 reps7 Burpees7 Kettlebell swings,2 pood7 Pull-upsFirst posted 30 May 2010RJFive rounds of: Veteran LAPD officer and United States Marine CorpsReservist Sergeant Major Robert J Cottle, 45, was killedby an improvised explosive device while on patrol inSouthern Afghanistan on Wednesday, March 24, 2010.Run 800 meters15 ft Rope Climb, 5 For Timeascents50 Push-ups

RJ joined the Marines at age 18, and the LAPD in 1990.His various LAPD assignments included HollywoodVice, Southeast Area, LAPD Dive Team and, mostrecently, SWAT.He is survived by his wife Emily and 9 month olddaughter Kaila. The LAPD established a trust fund forthem.First posted 22 June 2010LuceWearing a 20pound vest, threerounds of: Run 1KCaptain Ronald G. Luce, 27, of the U.S. Army CompanyC, 2nd Battalion, 20th Special Forces Group, 10 Muscle-upsheadquartered at Jackson, MS, died August 2, 2009 in 100 SquatsQole Gerdsar, Afghanistan, after his vehicle was struckby a command wire improvised explosive device.For TimeHe is survived by by his wife Kendahl Shoemaker and 5year old daughter Carrie, and parents Ronald andKatherine Luce.First posted 5 Jul 2010 JOHNSON 245 pound Deadlift,9 repsRounds in8 Muscle-ups20 Min155 pound Squatclean, 9 reps

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps7th Communications Battalion, 3rd MarineHeadquarters Group, III Marine Expeditionary Force,headquartered in Okinawa, Japan, died September 8,2009 while supporting combat operations in Kunarprovince, Afghanistan.He is survived by his wife Durinda Johnson.First posted 9 Jul 2010ROYFive rounds Marine Corps Sgt. Michael C. Roy, 25, of North FortMyers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special OperationsAdvisor Group, Marine Corps Forces SpecialOperations Command at Camp Lejeune, was killed inaction on July 8th, 2009 in Nimroz Province,Afghanistan, while supporting combat operations.He is survived by his wife Amy and three children,Michael, Landon and Olivia.225 pound Deadlift,15 repsFor Time20 Box jumps, 24inch box25 Pull-ups

First posted 27 Jul 2010ADAMBROWNTwo rounds295 pound Deadlift,24 reps 24 Box jumps, 24inch box 24 Wallball shots,20 pound ball 195 pound BenchFor Timepress, 24 reps 24 Box jumps, 24Navy Chief Special Warfare Operator (SEAL) Adam LeeBrown, 36, of Hot Springs, AR, was killed on March inch box 24 Wallball shots,17th, 2010 in Komar Province, Afghanistan, in a battle20 pound ballagainst heavily armed militants. 145 pound Clean,He is survived by his wife, Kelley, two children, Nathan 24 repsand Savannah, and by his parents. First posted 10 Aug 2010COETen rounds Army Sgt. Keith Adam Coe, 30, of Auburndale, FL,assigned to the 1st Battalion, 37th Field Artillery95 pound Thruster,For Time10 reps10 Ring push-ups

Regiment, 3rd Stryker Brigade Combat Team, 2ndInfantry Division, Joint Base Lewis-McChord, WA, diedApril 27th, 2010, in Khalis, Iraq, of wounds sustainedwhen enemy forces attacked his unit with an explosivedevice.He is survived by his wife Katrina Coe, two sons, Killianand Keith Jr., and daughter, Klover.First posted 12 Aug 2010SEVERIN50 Strict Pull-ups100 Push-ups,release hands fromfloor at the bottomRun 5KFor TimeIf you've got aU.S. Army Sergeant First Class Severin W. Summers III,twenty pound vest43, of Bentonia, MS, assigned to the 2nd Battalion,or body armor,20th Special Forces Group (Airborne), headquarteredwear it.at Jackson, MS, died August 2, 2009 in Qole Gerdsar,Afghanistan, after his vehicle was struck by a commandwire improvised explosive device.Summers is survived by his wife Tammy Fraser and hisdaughters Jessica, Shelby & Sarah.First posted 5 September 2010HELTONThree rounds of:Run 800 meters30 reps, 50 pounddumbbell squatcleans30 BurpeesFor Time

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton,24, of Monroe, GA, assigned to the 6th Security ForcesSquadron at MacDill Air Force Base in Tampa, FL, waskilled September 8th, 2009, while on a mission nearBaghdad, Iraq, when an improvised explosive devicedetonated near his vehicle.Helton is survived by his mother, Jiffy Helton.First posted 9 September 2010JACK Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,assigned to the 3rd Battalion, 1st Special Forces Group,Fort Lewis, WA, died September 29th, 2009, in JoloIsland, Philippines, from the detonation of animprovised explosive device.115 pound Pushpress, 10 reps10 KB Swings, 1.5pood10 Box jumps, 24inch boxMaxRounds in20 Min

Martin is survived by his wife Ashley Martin, hisparents Jack and Cheryl Martin, and siblings Abe,Mandi, Amber and Abi.First posted 29 September 2010FORRESTThree rounds20 L-pull-ups 30 Toes to barU.S. Drug Enforcement Administration Special Agent 40 BurpeesForrest Nelson Leamon, 37, assigned to the Foreign Run 800 metersdeployed Advisory and Support Team (FAST) Echo waskilled October 26th, 2009, while on a counternarcoticsmission in Western Afghanistan when the helicopterhe was in crashed. ForTime/td He is survived by his wife Ana, his son Luke, hisparents, Sue and Richard Leamon, and his sisterHeather.First posted October 17 2010Ten rounds of: BULGER Run 150 meters7 Chest to bar pullupsFor Time135 pound Frontsquat, 7 reps7 Handstand pushups

Canadian Forces Corporal Nicholas Bulger, 30, ofPeterborough, Ontario, assigned to the 3rd Battalionof Princess Patricia's Canadian Light Infantry, based outof Edmonton, AB, died July 3, 2009 while on patrol inthe Zhari district of Afghanistan when an improvisedexplosive device exploded near his vehicle.Cpl. Bulger is survived by his wife Rebeka, anddaughters Brookelynn and Elizabeth.First posted October 19 2010BRENTONFive rounds of:Bear crawl 100 feetStanding broadjump, 100 feetDo three BurpeesFor Timeafter every fivebroad-jumps. IfField Training Officer Timothy Quinn Brenton, 39, of you've got a twentythe Seattle Police Department, was shot and killed in a pound vest or bodydrive-by shooting while on duty on October 31, 2009. armor, wear it.He is survived by his wife Lisa, his son Quinn, anddaughter Kayliegh.

First posted October 21 2010BLAKEFour rounds of:100 foot Walkinglunge with 45lbplate held overhead 30 Box jump, 24For TimeU.S. Navy Senior Chief Cryptologic Technician David inch box 20 Wallball shots,Blake McLendon, 30, of Thomasville, GA, assigned toNaval Special Warfare Group 2 Support Activity in 20 pound ballNorfolk, VA, was killed September 21, 2010, in a 10 Handstandpush-upshelicopter crash during combat operations in theZabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, hisparents David and Mary-Ann McLendon, his brotherChris McLendon, and his sister Kelly Lockman.First posted November 13 2010COLINSix rounds of: Navy Special Warfare Operator Chief Collin TrentCarry 50 poundsandbag 400meters115 pound Pushpress, 12 reps12 Box jumps, 24inch box95 pound Sumodeadlift high-pull,12 repsFor Time

Thomas, 33, of Morehead, KY, assigned to a Navy SEALteam based out of Little Creek, VA, was fatally shot onAugust 18, 2010, during combat operations in EasternAfghanistan.He is survived by his fiancee Sarah Saunders, hisparents Clay and Jean Thomas, and his sister MeghanEdwards.First posted November 21 2010THOMPSON10 rounds of:15 ft Rope Climb, 1ascent 95 pound Backsquat, 29 reps 135 pound barbells For TimeU.S. Army Captain David J. Thompson, 39, of Hooker, Farmer carry, 10OK, commander of Operational Detachment Alpha meters3334, Company C, 3rd Battalion, 3rd Special ForcesBegin the ropeGroup (Airborne), based in Fort Bragg, NC, was killedclimbs seated onon January 29, 2010, while supporting combatthe floor.operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their twodaughters, Isabelle and Abigail, his parents, Charlesand Freida, and his sister Alisha Mueller.First posted November 30 2010Five rounds of:WHITTEN 22 Kettlebell swings,2 poodFor Time

22 Box jump, 24inch boxRun 400 meters22 Burpees22 Wall ball shots,20 pound ballArmy Captain Dan Whitten, 28, of Grimes, IA, assignedto the 1st Battalion, 508th Parachute InfantryRegiment, 4th Brigade Combat Team, 82nd AirborneDivision, based out of Fort Bragg, NC, died February 2,2010, when enemy forces in Zabul, Afghanistanattacked his vehicle with an improvised explosivedevice.Whitten is survived by his wife, Starr Whitten, hismother, Jill Whitten, his father, Dan Whitten, and hissister, U.S. Army Captain Sarah Whitten.First posted December 12 2010BULLTwo rounds of: U.S. Marine Corps Captain Brandon "Bull" Barrett, 27,of Marion, IN, assigned to the 1st Battalion, 6th MarineRegiment, 2nd Marine Division, II Marine ExpeditionaryForce, based out of Camp Lejeune, NC, was killed on200 Double-unders135 poundOverhead squat, 50 For Timereps50 Pull-upsRun 1 mile

May 5, 2010, while supporting combat operations inHelmand Province, Afghanistan.He is survived by his parents Cindy and Brett Barrett,his sisters Ashley and Taylor Barrett, his brother BrockBarrett, and his grandmother Carmen Johnson.First posted December 26 2010RANKEL225 pound Deadlift,6 reps 7 Burpee pull-upsAMRAP, 20U.S. Marine Corps Sergeant John Rankel, 23, of 10 Kettlebell swings,MinutesSpeedway, IN, assigned to 3d Battalion, 1st Marine 2 poodRegiment, 1st Marine Division, 1 Marine Expeditionary Run 200 metersForce, based out of Camp Pendleton, CA, was killed onJune 7, 2010, while supporting combat operations inHelmand Province, Afghanistan. He is survived by mother and stepfather Don andTrisha Stockhoff; father and stepmother, Kevin and KimRankel; and brothers Nathan Stockhoff and TylerRankel.First posted January 7 2011Ten roundsHOLBROOK 115 pound Thruster, Each Round5 repsFor Time10 Pull-ups100 meter Sprint

Rest 1 minuteUS Army Captain Jason Holbrook, 28, of Burnet, TX,assigned to 1st Battalion, 3rd Special Forces Group(Airborne), based out of Fort Bragg, NC, was killed onJuly 29th, 2010 in Tsagay, Afghanistan when insurgentsattacked his vehicle with an improvised explosivedevice.He is survived by his wife Heather Holbrook and hisparents Joan and James Holbrook.First posted January 27, 2011LEDESMAComplete as manyrounds as possibleof: Narcotics Detective and Special Assignment UnitOperator Carlos Ledesma, 34, of the Chandler PoliceDepartment, Chandler, AZ, was shot and killed by drug5 Parallettehandstand pushin 20upsMinutes10 Toes throughrings20 pound Medicineball cleans, 15 reps

dealers on July 28, 2010, during an undercoveroperation in Phoenix, AZ.He is survived by his wife Sherry and sons Luciano andElijo.First posted February 8, 2011WITTMANSeven rounds of:1.5 pood Kettlebellswing, 15 repsFor TimeU.S. Army Sergeant Jeremiah Wittman, 26, of Darby, 95 pound Powerclean, 15 repsMT, assigned to the 1st Battalion, 12th InfantryRegiment, 4th Brigade Combat Team, 4th Infantry 15 Box jumps, 24"Division, based out of Fort Carson, CO, was killed on boxFebruary 13, 2010 , when insurgents attacked his unitwith a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wifeKaryn, siblings Robert H., Charity, Jenell, and Natasha,father Robert, and mother Cynthia Church.First posted February 10, 2011Three rounds of:MCCLUSKEY 9 Muscle-ups15 Burpee pull-ups For Time21 Pull-upsRun 800 meters

U.S. Army Sergeant Jason "Mick" McCluskey, 26, ofMcAlester, OK, assigned to the 27th Engineer Battalion,20th Engineer Brigade, XVIII Airborne Corps, based outof Fort Bragg, NC, was killed on November 4, 2010,when insurgents attacked his unit with small arms firein Zarghun Shahr, Mohammad Agha district,Afghanistan.He is survived by his son Landen, and his motherDelores Olivares.First posted March 01, 2011WEAVERFour rounds of: U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320thField Artillery Regiment, 2nd Brigade Combat Team,101st Airborne Division (Air Assault), based out of FortCampbell, KY, died on September 9, 2010, of woundssuffered when insurgents attacked his unit with a10 L-pull-ups15 Push-ups15 Chest to barPull-ups15 Push-ups20 Pull-ups15 Push-upsFor Time

roadside bomb in Kandahar, Afghanistan.He is survived by his wife Emma, daughter Kiley,parents Don and Jeanne, and siblings Glenn, Adrianna,and Christina.First posted March 18 2011ABBATERun 1 mile 155 pound Cleanand jerk, 21 reps Run 800 metersU.S. Marine Corps Sergeant Matthew T. Abbate, 26, of 155 pound CleanHonolulu, HI, assigned to the 3rd Battalion, 5th Marine and jerk, 21 repsRegiment, 1st Marine Division, I Marine Expeditionary Run 1 MileForce, based out of Camp Pendleton, CA, was killed onDecember 2, 2010, while conducting combatoperations in Helmand province, Afghanistan. For TimeHe is survived by his wife Stacie Rigall, son Carson,mother Karen Binion, father Salvatore Abbate, andsiblings Dominica Abbate, Elliot Abbate, Valerie Binion,and Kelly Binion.First posted March 26, 2011Five rounds of:HAMMER 135 pound Powerclean, 5 reps135 pound Frontsquat, 10 reps135 pound Jerk, 5Each RoundFor Time

reps20 Pull-upsRest 90 secondsbetween eachroundU.S. Army First Sergeant Michael "Hammer" Bordelon,37, of Morgan City, LA, assigned to the 1st Battalion,24th Infantry Regiment, 1st Brigade, 25th InfantryDivision (Stryker Brigade Combat Team), based out ofFort Lewis, WA, died on May 10, 2005, from injuriessustained when a car bomb exploded near him inMosul, Iraq on April 23, 2005.He is survived by his wife Mila; children Mike Jr., Jacob,and Johanna; mother Dolores; and sister DoreenScioneaux.First posted April 17, 2011MOORE Officer David S. Moore, 29, of the IndianapolisMetropolitan Police Department, died on January 26,15 ft Rope Climb, 1ascentRounds inRun 400 metersMax rep Handstand 20 minpush-ups

2011 from gunshot wounds suffered on January 23,2011 when he stopped a stolen vehicle and the driveropened fire at him.He is survived by his mother Jo Ann, father Spencer,and sister Carol Bongfeldt.First posted April 28, 2011WILMOTSix rounds of: Canadian Forces Private Colin Wilmot, 24, ofFredericton, NB, assigned to the Second Battalion,Princess Patricia's Canadian Light Infantry (2 PPCLI)Battle Group, based out of Edmonton, AB, died on July6, 2008 from wounds suffered when an explosivedevice detonated near him in the Panjwali District ofAfghanistan.50 Squats25 Ring dipsFor TimeHe is survived by his fiancee Laura, father Eric Craig,and sister Kathleen.First posted May 20 2011Seven rounds of:MOON 40 pound dumbbell For TimeHang split snatch,10 reps Right arm

15 ft Rope Climb, 1ascent40 pound dumbbellHang split snatch,10 reps Left arm15 ft Rope Climb, 1ascentAlternate feet in theU.S. Army Specialist Christopher Moon, 20, of Tucson, split snatch sets.AZ, assigned to 2d Battalion, 508th Parachute InfantryRegiment, 4th Brigade Combat Team, 82nd AirborneDivision, based out of Fort Bragg, NC, died on July 13,2010, from injuries sustained on July 6, 2010 inArghandab, Afghanistan when insurgents attacked hisvehicle with an improvised explosive device.He is survived by his parents Marsha and Brian andsister Sunday.First posted June 2 2011SMALLU.S. Army Staff Sergeant Marc Small, 29, ofCollegeville, PA, assigned to 1st Battalion, 3rd SpecialForces Group (Airborne), based in Fort Bragg, NC, diedon February 12, 2009, from wounds sustained wheninsurgents attacked his unit with a rocket-propelled

grenade launcher and small arms fire in Faramuz,Afghanistan.He is survived by his father and stepmother, Murrayand Karen, mother and stepfather, Mary and PeterMacFarland, and fiancee Amanda Charney.

Below is the complete list of the CrossFit Benchmark Workouts (Courtesy of CrossFit.com). Benchmark workouts are not usually repeated often. This allows you to track your progress, while still not falling into a routine. The Benchmark Girls Angie 100 Pull-ups 100 Push