Saturday, February 2nd, 2019

Hero WOD:

“McGhee”
AMRAP x 30 mins
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24/20)

namesake photo

US Army Ranger, 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 SC, his mother Sherrie Battle McGhee, and his brother Zachary.

The “McGhee” Hero WOD was first posted on crossfit.com as the workout of the day for 2010/04/15.

Thursday, January 31st, 2019

Gymnastics:
EMOM x 12 mins
Min #1: 30 sec Hollow Hold, hands on wall
Min #2: 3 HSPU negatives

WOD:
AMRAP x 12 mins
20 KBS (24/16)
10 Alternating Lunges w/KB