Programming: Week of Sep 12

Never forget. The mass loss of life inside just a single hour on the morning of Sep 11, 2001 approached that of those lost during the 8 years of our revolution against the British.

This week we are having a special benchmark week honoring those that gave the ultimate sacrifice in service to democracy since that horrific attack.


Back Squat 1RM

Heroes: Brenton
5 Rounds for time:
Bear Crawl 100 ft
Standing Broad Jump 100 ft
– after every 5 jumps stop and do 3 burpees
– if you have a 25lb weighted vest, wear it

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.


Complex: 1 Cluster + 1 Thruster:
– ramp up to over RX
– just priming for WOD

31 Heroes
Teams of 2 – AMRAP in 31
8 Thrusters (155 / 105)
6 Rope Climbs
11 Box Jumps (30″ / 24″)
– Partner A performs workout while Partner B runs 400m with Sandbag or Plate (45 / 25), then switch.

On August 6, 2011 31 made the ultimate sacrifice in Afghanistan:

Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Petty Officer 1st Class, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9


Sweat Recovery Day

Teams of 3:
Row 7.5k
– performed in 250m increments
– during your rest perform 1 minute of Handstand Walk / Handstand Pulse practice


Muscle Up skill work

Heroes: Luce
3 Rounds for time:
Run 1k
10 Muscle Ups
100 Squats
– if you have a 25lb weight vest, wear it

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.


– Ramp up for single over RX
– just priming for WOD

Heroes: McGhee
AMRAP in 30
5 Deadlift (275 / 185)
13 Pushups
9 Box Jumps (24″ / 20″)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.


Heroes: White
5 Rounds for time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunge Steps (45 / 25)
400m Run

* Special note: this was the first ever female Hero WOD

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, 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.

  • by Coach Jay
  • posted at 11:16 am
  • September 11, 2016

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