Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Post Strength 4 rounds for time of: 5 Deadlifts 225/135 lbs 10 Knees-to-elbows 15 Burpees Post total time.

For time: 10 Power Cleans, 135/95 lbs -- then -- 5 rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats -- then -- 10 Power Cleans, 135/95 lbs -- then -- 5 rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats -- then -- 10 Power Cleans

3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Handstand Push Ups

For time: 10 Thrusters, 95/65 lbs 1 Run, 200 m 9 Thrusters, 95/65 lbs 1 Run, 200 m 8 Thrusters, 95/65 lbs 1 Run, 200 m 7 Thrusters, 95/65 lbs 1 Run, 200 m 6 Thrusters, 95/65 lbs 1 Run, 200 m 5 Thrusters, 95/65 lbs 1 Run, 200 m 4 Thrusters, 95/65 lbs 1 Run, 200 m 3 Thrusters, 95/65 lbs 1 Run, 200 m 2 Thrusters, 95/65 lbs 1 Run, 200 m 1 Thruster, 95/65 lbs 1 Run, 200 m

For time: 30 Clean & Jerks, 135/95 lbs

For time: 30 Snatches, 135/95 lbs Use 95 lbs, 65 lbs or broomstick as needed.

As many rounds as possible in 20 minutes of: 5 Ring Dips 10 Medicine Ball Cleans (20#/14#) 15 Sit-up (AbMat) Post total rounds.

5 rounds for time of: 20 Box Jump (24"/20") 20 Kettlebell Swing (53#/35#) 20 Kettlebell SDHP (53#/35#) Post total time.

Post Strength For Time: 10 Push Presses (Use 55% of 3RM) 1 Burpee Lateral Jump 9 Push Presses 2 Burpee Lateral Jumps 8 Push Presses 3 Burpee Lateral Jumps 7 Push Presses 4 Burpee Lateral Jumps 6 Push Presses 5 Burpee Lateral Jumps 5 Push Presses 6 Burpee Lateral Jumps 4 Push Presses 7 Burpee Lateral Jumps 3 Push Presses 8 Burpee Lateral Jumps 2 Push Presses 9 Burpee Lateral Jumps 1 Push Press 10 Burpee Lateral Jumps Post load and total time.

Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

4 rounds for time of: Run, 400 m 50 Air Squats

For time: Run, 1 mi Row, 2000 m Run, 1 mi U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

5 rounds for time of: 15 Dumbbell Split Cleans, 40/25 lbs 21 Pull-ups Canadian Army Master Cpl. Erin Doyle, 32, was killed in a firefight on Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife, Nicole; and his daughter, Zarine.

Complete as many rounds as possible in 30 mins of: 5 Deadlifts, 275/185 lbs 13 Push-ups 9 Box Jumps, 24/20 in 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. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Complete as many rounds as possible in 20 mins of: 12 Power Snatches, 65/45 lbs 10 Push-ups

3 rounds for time of: Row, 250 m 6 Power Cleans, 135/85 lbs 6 Thrusters, 135/85 lbs 9 Deadlifts, 135/85 lbs 9 Sumo Deadlift High-pulls, 135/85 lbs Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He was previously in the Gang Unit. He worked Third Watch his whole career for the citizens of Seattle. He leaves behind an 8 year-old son and an eleven year-old daughter, a wife, a brother, and a sister.

For time: 150 Wall Balls, 20/14 lbs, 10/9 ft

Hang Power Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Post Strength WOD 3 rounds for time of: 10 Hang Power Cleans (95#/65#) 15 Push-ups 20 Box Jump (24"/20") Post total time.

5 rounds for time of: 5 Deadlifts, 275/185 lbs 10 Burpees 2008 CrossFit Games

50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

Complete WOD #1 "Annie", rest for 5 minutes, then complete WOD #2 "Bridget" below: For Time: 1000 m Row 23 Pull-up (chest-to-bar) 23 Dumbbell Hang Clean / DB Front Squat / DB Push Presses (40#/25#) Post total time.

For Time: 10 Deadlifts (225/155 lbs) 1 Shoot-Through 200m Run 9 Deadlifts 2 Shoot-Throughs 200m Run 8 Deadlifts 3 Shoot-Throughs 200m Run 7 Deadlifts 4 Shoot-Throughs 200m Run 6 Deadlifts 5 Shoot-Throughs 200m Run 5 Deadlifts 6 Shoot-Throughs 200m Run 4 Deadlifts 7 Shoot-Throughs 200m Run 3 Deadlifts 8 Shoot-Throughs 200m Run 2 Deadlifts 9 Shoot-Throughs 200m Run 1 Deadlift 10 Shoot-Throughs 200m Run Post total time.

With a continuously running clock do 2 kettle bell swings the first minute, 4 kettle bell swings the second minute, 6 kettle bell swings the third minute… continuing as long as you are able to fit the required number of swings in that given minute. Score total minutes plus partial round reps completed.

For Time: 1000 m Row 150 Double Unders 50 Box Jump (24"/20") Post total time.

Clean & Jerk 5-4-3-2-1-1-1 Work up to 1RM

Post Strength complete: 5 rounds for time of: 5 Clean & Jerks (115/75 lbs) 10 Knees-to-elbows 15 Lateral Jump Burpees Post total time.

Perform Max Reps in 10 minutes of: Front Squats (75#/55#)

Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats