
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
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
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.
3 Rounds for time of
800m Run
50 Good Mornings
50 Sit ups
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?
Rope Climbing Skills
+
Griff
Run 800m
Run 400m Backward
Run 800m
Run 400m Backward
+
100 Lunges AFAP
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.
Today was a hard and challenging WOD but nothing in comparison to what Cpt. Whitten and so many others have given us! Thank you Matt for serving and reminding us of the importance of ALL our uniformed Heros!
Matt great comments and I totally agree with what you are saying. Having served myself I can relate to your points. I have served in both theaters of war in Iraq and Afghanistan and I have seen the horrors of combat. I have unfortunately lost a few friends, guys who never made it home. I think of those guys all the time. I was wondering how the Hero WOD’s are initiated. I have a couple of fallen warriors who I knew personally that I would like to name a WOD after. Not sure how to do this? But would appreciate your assistance. I love the theme of a Hero WOD, it is a great tribute, it keeps things in perspective and it ensures we never forget. Semper Fi!
I don’t know the selection process CF headquarters uses to make official Hero WODs, but I can ask. At the very least we can make it an official BOLT Hero WOD. Get with me and we can program a couple of them and then do one on the 4th.