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Archive for 'Hero WOD'

May 28, 2012

5 RFT
22 KB Swing
22 Box Jumps
400m Run
22 Burpees
22 Wall Ball
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Army Captain Dan Whitten….open post for more

3 Comments
filed under: Hero WOD, WOD
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April 17, 2012

16 min of McGhee
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5 DL 275/185
13 HR Push Ups
9 Box Jumps 24/20
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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.

6 Comments
filed under: Hero WOD, WOD
OPEN POST
November 15, 2011

3 Rounds for time of
800m Run
50 Good Mornings
50 Sit ups

7 Comments
filed under: Hero WOD, WOD
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October 14, 2011

Muscle Up Progressions
Handstand Skill Work
+
12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
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Why do you CrossFit?

4 Comments
filed under: Hero WOD, Videos, WOD
OPEN POST
October 5, 2011

Rope Climbing Skills
+
Griff
Run 800m
Run 400m Backward
Run 800m
Run 400m Backward
+
100 Lunges AFAP

5 Comments
OPEN POST
July 18, 2011

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

2 Comments
filed under: Hero WOD
OPEN POST