My sincere condolenses to Lt. McGreevy's family.

My thoughts and prayers go out to the family and friends of Lt. Michael McGreevy.

It will be a honor to do this workout in his memory. Rest easy Lt.

To another fallen HERO who gave all! Our prayers are with yours and may you be with God!

My heart goes out to, not only the McGreevy family but also to all the families whom lost someone dear to them in the recent London attacks, I suppose freedom comes at a price...tomorrow my sweat and guts will be dedicated to them all.

WOD looks good and it is an honor to do it the Lt's memory!

To Lt. Michael McGreevy and on behalf of his family:

Thank you for defending my freedom and fighting for liberty. You are a true hero.

To LT McGreevy: Be at peace. You're with God now. Thank you for your sacrifice.

To his family: I send my deepest prayers. Thank you for your sacrifice, as well.

This WOD will be an honor.

The CrossFit community continues to amaze me each and every day. I'm glad to be a part, and hopefully someday, do my part.

LT,
Rest in Peace my brother in arms. I'll keep you and your family in my thoughts before, during and after the WOD tomorrow.

To Lt. Michael McGreevy: Thank you.

As per this exercise, I've generally avoided back extensions and crunches/situps in the same day. Something about working out hard on both sides of my all vital trunk worries me. Any risks? comments? TIA

I will perform this WOD with the same vigor that I did "J.T.", in honor of our fallen heros.

Semper Fi.

Honor

to Lt Michael Mcgreevy's family on his behalf: thank you for your bravery, sacrifice and committment to this country and what we stand for. May you all experience peace and healing.

Thank you, warrior.

-D.

I am free today because of men like Michael. Thank you and God Bless you and keep you.

I'm happy this hero can be honored. Condolences to the family.

Fair winds Mike.
Thanks Coach

once again another friend who i knew so well, you died a hero brother...rest in peace.

Again we suck it up in the memory of one who gave all. It is the very least we can do.
I'm all in, b to the w on this one!
Who's with me?

In honor of LT me and my fellow corpsmen will do something as close to this WOD as we can once we reach the top of Mt. Fuji tomorrow. God speed.

Semper Fortis

Vince, Paul, & Richard
USN

Its hard to lose Soldiers, Sailors, Airmen, Marines, Coast Guardsmen, Reservists, National Guardsmen, and friends...since '95 I have lost a total of 39 fellow warriors...NOTHING prepares you for the pain, the anger, the rage...CrossFit is a way I can turn all this pain into something positive.

Thank you Lauren/Greg

SGT. Eric LeClair

-Rangers Lead The Way-

From now on, whenever a "J.T." or "Michael" comes up, CrossFit athletes will be puttin' out like mother scratchers in honor of these great men and the freedoms for which they made the ultimate sacrifice. What a perfect tribute. Coach and Lauren have done a great thing by naming workouts for our brave warriors. Rest in peace, Michael.

Condolences to Lt McGreevy's family and friends, and unfailing gratitude to him for his sacrifice for my freedom. Thanks to all of the warriors who put it on the line for us.

Every time I start to feel like the workout is kicking my butt, I think about all those who didn't make it back, and that drives me on toward the objective.

Rest in Peace, Sir

My thoughts are with the family of such a selfless and generous man. His ultimate sacrifice was for the good of us all.

My prayers, however, are with my posterior chain...I will push myself beyond limits in the face of such a brave man.

Grace and peace to Lt. McGreevy's family.

RIP

subbed 80 sdhp for 800 m run

18:09

Ron,

I'm most definately with you mate....b to the w it is in honour of a great warrior.

My sympathies to the family and the families of those who lost loved ones in London.

Great WOD. Anytime for a fallen hero..

Mine was all screwed up. Had to use the leg curl machine for the back extention (hard, i know) and had to switch from the C2 to the bike for the third round and ended up going for more like 1000m rather than 800.

~23:19

Anger, frustration and hope that all these sacrifices will lead to our world being a safer place for our children and grandchildren.

Rest in Peace Warrior.

Ron, I am with you brother. B to the W for this one...

Looking forward to this WOD. I have read lots of conflicting information about situps. Sometimes they're bad for your back sometimes not. Can anyone here elaborate for me please?

"The cost of freedom is always high, but Americans have always paid it. There is one path we shall never choose, and that is the path of surrender, or submission."
-- John F. Kennedy

Semper Fi Lt. McGreevy, there is no way we can repay the debt we owe you or your family, I just hope we can prove ourselves worthy of your sacrifice.
First W.O.D., KICKED MY ASS! Helen from 050709. 21:50:75 with very broken pullups (I swear, I can do 12 unbroken dead hang!) 1 pood swing , 11 to each side, and a shuffle for a run after the first round. Is that totaly crappy for a first time out of shape jar head? I may go back to lurking on the boards only.

Rest in peace Lt. McGreevy. You are a brave hero and I thank you for your service. My sincere condolences to the family and friends.

God speed to all of our men and women serving in our military.

Thank you Lauren and Greg.

Rest in peace. Lt. McGreevy.

Honor and Respect

Semper Fi

Sincere condolences to Michael McGreevy's family and all those who new him.

Gave it my all, b well and truly to the w for this one. Good call Ron N.

21.19 as Rx-ed. Back extensions on swiss ball w feet anchored.

Played catch-up with "Lynne" beforehand. That's it, I'm done for today.

kempie

Again, humbled by the sacrifices of the men and women in uniform. Michael - thank you.

Thanks for the workouts honoring our heroes in uniform, Coach and Lauren.

Hello everyone,
Moment of silence.....
Workout as follows
Lisa {Run 800M, Godd morningx50, sit-upx50}x3 Duration 22:00 She is improving
Jon {Squat 85 kilosx20, ring dipx8, stride jumpx20 (right forward, back to middle, left forward, back to middle= one rep), power snatch 40 kilosx10 (from hips), sit-up+12.5 kilosx20, stride jumpx20, pull-upx10 (dead hang; no kip), db push pressx10 (50#'s each)}x4 Duration 31:54 Intensity Moderate/High Average HR 153 bpm Perceived Exertion high Bdw. 81 kilos Drip, drip, drip...

My condolences and gratitude to Lt McGreevy and his family.

10 minute 15# cb swipe test - 149 disappointing reps. I was targeting 160+, but my thumbs were sore and fatigued coming into the test and that affects my grip tremendously.

"Michael" - 25:39. Situps situps on glute/ham machine - body 45 degrees to floor each rep, fingers touching toes at the top of each rep. Killer slow. Hams on fire.

Rest In Piece ...

Today's WOD : 26:37 but I'm adding 1 minute (final time being= 27:37)of 'penalty time' because I couldn't get my groove right with those swiss ball sit-ups. My barbell was set up too high for me to hook my feet under it properly and during the workout I stopped the clock to get a towel to do sit-ups with , but ... the towel was a bit too thin a didn't really give quite enough support ... ugh ... so I kept doing the swiss ball sit-ups.
I also used a swiss ball for the back extensions while hooking my feet under a barbell and lying face down on the ball (abdominals touching the ball) so I could simulate a back extension and I know, I know ... it's only a partial ROM, but I'm working with what I have here .
Also I'm starting to feel like my jumping rope is becoming too easy ...

More info check out my blog ;-)

My condolences to the McGreevy family and his friends here. Words aren't enough.

This workout does look like a good one but I'll have to get to it tomorrow, I'm a day behind. Have to catch up on Kelly today.

I'll run it hard for the LT, though, I promise you that!

Sempers,
Andy M

A true hero, my gratitude to a warrior and condolences to his family. 27:32 subbed barbell good mornings (65#) for back extensions.

My heart goes out to Laura and Molly. I will always remember Mike as one of the most incredible guys I have known. We met 12 years ago at the Naval Academy. His goal was always to become a SEAL and serve his country with honor. He will be missed.

Fidelity Bravery Integrity,

Ryan
USNA '97

To LT. Michael McGreevy and Family
Thanks for all you have done. I just returned from Iraq at the beginning of the month. We stop at Dover and a Company size element of Special Operation Soldier witness the unloading of all the fallen soldiers from that terrible crash. Every one of us felt the lost of those true Americans. My heart and prayer go out to all fallen soldiers family.
De Oppreso Liber

God speed warrior.

And to all the other warriors still walking the walk, God speed. You serve many grateful nations.

My thoughts and prayers are with the McGreevy family, and all the families of the brave warriors out there fighting with courage, conviction, and honor.

Thank you Michael, rest in peace.
Laura, Molly you bear a heavy burden for the rest of us, my thoughts are with you.

God bless are troops everywhere

800m run
50 situps
50 back ext..
=24:00 for 3 rds..

Laura and Molly, I am so sorry for your loss. My thoughts are with you and all those who knew Michael.

Semper Fi Lt. McGreevy, Our prayers are with the McGreevy family, the teams and the units serving with them.
We look to our Lord in this hour. "I command you to love each other in the same way that I love you. And here is how to measure it – the greatest love is shown when people lay down their lives for their friends."

I send my prayers of strength to Laura and her baby girl.

3 rounds
800 m run
50 back extensions (2 sets - floor, 1 set - ball)
50 sit-ups

35:00 (approximate) I hit the wrong button on my watch.

Heartfelt salutes to Micheal and his loved ones
32:30
did stiff leg deads w/40 pd dbls round one and reverse hyperextentions round 2

Did situps and KTE's

Correction,
The ring dips were sets of nine.

Correction #2,
Lisa's time was ~30:00. I thought the 22:00 time seemed fast.

Freedom is not free. God bless everyone who has ever put themselves in harms way for us... past, present and most importantly future. We as a nation cannot begin to thank or really appreciate what they are doing for us. As a former soldier, I have an emotional response each time read how much our fellow CFers feel for the warriors and their families. Laura, be strong, our thoughts and prayers are with you.

Tom Girouard, USMA 82

Thank you, LT. My prayers are with the McGreevy family.

26:41
Used a physio ball for the back extensions to get a better range of motion than the floor would give. Need to get a glute/ham developer for the home gym.

34:45

we must constantly remember the sacrifices made that we might enjoy freedom this day...God bless, Michael and family.

that being said, i am eager to do my part for God and country...i only hope i can show the same courage that Michael and his brethren lived.

cfwu x3

WOD: 20:03...pissed i didnt break 20. if im feeling somewhat recovered later, i might go again in honor of Michael to break 20. runs on treadmill @1% (~7min/mi pace) and situps on incline device.

27:07 as prescribed, all sets of sit-ups unbroken

God bless all who gave all and their families.

I finished my first triathlon yesterday, it was a sprint distance. My time was 1:22:23 that put me at about #20. My only training was being in crossfit shape.
MICHAEL was done in 20:11 I subbed 25 benchpressat # 135 for the run my legs are torched.

first time doing wod.
800 m run at 7 min mile
50 back extensions
50 situps (broken sets)
x 3 = 36:00 min....man, I thought I was in shape!
looking forward to tomorrow

24:56 . . . ouch

I would hardly have given a thought about those who died in the helicopter crash except for these benchmarks. Now I will always remember J.T. and Michael. Thanks Coach.

29:01

20:40

21:30 ran outside vs. the treadmill today.

finished at 30:17

My deepest sympathy to the families of Lt McGreevy and JT, and all those who have paid the ultimate price for our freedom.

Time – 22:49
All Back Ext and last set of Sit-ups broken

Executed the "Michael" Wod @ ~ 30:00.
-Treadmill
-abmat sit-ups.
-Additional assisted HSPU practice - 3 sets.

My deepest sympathies, condolescences, and prayers to our Almighty GOD for Lt. Michael McGreevy's family and Naval colleagues. May the LORD bless his family and friends with HIS healing, Peace and everlasting Love.

My thoughts are with Michaels family

20:01

,,,above and beyond the call of
Duty,,,Thank You

Hey ya'll good to be back online.

My sincere condolences to the family of LT Michael McGreevy. Thank you for your service and sacrifice.

Not quite as RX'd today...split the sit ups and extensions into two sets of 25, no breaks in between. time: 25:00

27:33:66

Awesome, awesome workout; worthy of the soldier it is named after.

First round was unbroken.
Second round was unbroken until the last 20 sit-ups
Third round unbroken until the last 25 sit-ups.

The treadmill I was using on the ground floor (closest to the back extension rack) got taken by a trainer on the last round so I had to run up to the second floor to run the last 800 meters. Oh well. ;)

- Warm up:
1070 meter row (5 minutes)
- Cool down:
L-dips (15)
20 5 lb. med ball throws

28:26

Fly free, brother Michael.

JK

Rest in Peace, warrior.

Extended the WOD:

3 rounds:
800m run
20 pullups
50 situps
50 back extensions

25:20

Still waiting for my chance to try to fill LT McGreevy's boots.

did wod for father's day june 19th. been itching to do it and today I had the time.

50 box jumps ( 15 in. box- no 24 in. at gym)
50 pullup's ( 10 jumping, rest gravitron assist)
50 db swings ( adj wts to my wt- did 20#-I'm 122)
walking lunges 50 steps
50 knees to elbow ( more like knees to armpit)
50 push press 20 #
50 back extensions
50 wall ball shots 10 # ball
50 burpees- no push up- set REAL broken
100 single jump ropes

40 min timed, all sets broken except jump ropes

doing michael's wod tomorrow.
To you and you're family, thank you for the sacrifice

23:50 w/unanchored situps and supermans off a gymball.

Legs initially protested their involvement in this WOD, but I told them to shut up and sack up, and they did.

God Bless Michael and all those in harm's way.

This one rocked the core! Did 2 miles to warm up and break up the lactic acid from yesterday. WOD took just under :19. The back extensions got me. Cooled off w/10 sets of 30 push-ups(10 wide, 10 diamond, 10 regular).

Has anyone else noticed elbow and shoulder pain when starting this program? And if so, how long did it take for it to stop or the joints to catch up strength wise? Any info would be greatly appreciated. Once again, God's Speed Lt! And prayers for the guys out there laying down and doing the job!

27:40

32:07

Back Ext & Situps Broke

Feet Anchored

Condolences to the families of all who serve and die no matter what...

Technique work for oly lifts
sandbag carry 190lbs for 250yds
sandbag 50lbs for mile

Once again, rest in peace.

25:08 as rx'd.

800m run at 7.5 min mile pace.
Situps unbroken, back extensions broken (30/20).

27:55

Drank a load of beer at noon gathering, so not my highest speed WOD. First 800 was like last 800 if a 5K. Third 800 was like last 800 of a marathon.

Situps unbroken. Extensions with a couple of short pauses.

Heart goes out to Michael's family.

22:25 as prescribed. Didn't have much today but gave a little extra in memory of those who gave a whole lot more.

Great to see lots of big efforts on the WOD today.

kempie

3 mile beach run(???) to o-course(???)

cfwu X 3
WOD (subbed 1.5 mile bike ride for 800m run due to shin splints) - (21:37)
cfwu X 3

God bless LT

in case anyone was wondering cheeseburgers and beer eaten immediately before a WOD is totally inappropriate.

http://icasualties.org/oif/BY_DOD.aspx

These men and women died to protect the freedoms of all.

-D.

I don't know what to say that I am honored to know there are people like LT McGreevy out there serving our county. I am also deeply moved by the comments people have made.

Fair Winds my friend...
20:33

3 rounds of 800m run
3 rounds of 50 situps
No back extensions

18:00 even

As Rx'd - 27:45.

My condolences, my respect, and my sweat.

When you see a man with no legs run for him.
When remembering the deaths of our heros live for them.

29:58

I will get faster because someone has bought me the time to do so.
Thank you, LT McGreevy.

42:14

Group PT for Team 6 Eastside was "Michael" in honor of LT. Michael McGreevy.

Michael we would love to have met you and are poorer for losing the opportunity to know such a remarkable man. Yet we are immeasurably richer for the gift you have made us. We will not forget. Thank you.

Thanks for fixing the "Post a comment" section!

24:29
Treadmill
Stability Ball for Back Extensions (Broken)
Anchored Sit-ups (Broken)

Everytime I wanted to slow down I remembered that I was doing the WOD in Michael's memory and kicked it back up a gear. I kept swearing under my breath at the treadmill because it takes so long to get up to speed and I wanted to GO!

Subbed ground supermans for back extensions.

Total: 20:09... No excuses. I should have had sub-20. I accepted too many mental excuses.

On the plus side, though, I got my first bar Muscle-Up tonight! Then I celebrated by doing six more.

Thank you, again, Michael.

Run 800 meters
50 Back Extensions
50 Chinees
Three rounds for time of 28'35"86

did it again...18:41

28:00

Subbed 3min. jump rope for run.
Stab. ball back ext. broken
Anchored sits as rx'ed

A heartfelt thank you to Navy Lieutenant Michael McGreevy. This nation was forged and is maintained by the sacrifices of heros like you.

Condolences to the family.

29:11

rode 20k into work

Live Strong

27:29
All runs on road.
Back extensions broken
Sit Ups unbroken,feet anchored.

We will remember them,
Lest We Forget

did it in 30:37...

20.32. As prescribed, no breaks.

My sincerest condolences to Lt.McGreevy's family. Great Sprit, the path you have chosen for me is hard but I will see it through for I know the soul would have no rainbow if the eyes had no tears. Margret Running Crane

Sua Sponte, Greenfeather

I'm a day behind, so did Kelly on Friday and will do Michael today.

Kelly, as rx'd excpet used 12# Dynamax ball. All box jumps unbroken. Not so much for wall ball.
28:11

Time 22:45 as Rx'd
Back ext. unbroken and sit-ups unanchored.

Condolences to Lt McGreevy's family.

25:48. I did the situps before the back extensions.

I probably would have been 2 or 3 minutes faster if I hadn't been interrupted by a trainer at the gym telling me I wasn't working out the whole stomach muscle, and I am going to hurt my back and spinal discs doing so many, and I'm using too much body momentum, time under tension is what's important, etc. I tried explaining what I was doing to him, but didn't really want to take the time in the middle of the workout. But his remarks and someone else telling me I was doing pullups wrong a couple of days ago made me realize I need to improve my story if I'm going to get other people interested in CF. Or at least have a quick explanation for people while I'm in the middle of a workout.

And just for the record, I don't think I was using that much momentum on my situps and back extensions. I was moving fast, but I wasn't swinging at the top and the bottom.

We've been praying for you, Laura and Molly. May you find comfort and peace.

*****************
23:29:44

800s on treadmill, 1 deg incline, 10 mph. Subbed crunches for sit-ups on 1st round.

Wife:
23:16 w/ 3:45 on elliptical each round, back ext off of exercise ball, and anchored sit-ups

My condolences to the McGreevy family.

25:49

rd1: 7:55 (back ext: 30/20; situps 50)
rd2: 8:31 (back ext: 30/20; situps 50)
rd3: 9:22 (back ext: 25/15/10; situps 50)

Just when you think that the country isn't as supportive as you would like it to be, I log onto crossfit and am completely reminded why our country is so great. Lt. McGreevy was a great loss not only to his family, friends, and fellow seamen, but to a grateful country who in a time of need stepped up to defend what he loved. As an active duty service member with multiple trips overseas, I am flattered by the amount of responses I have read on this site regarding our men and women who are serving. God bless each and every one of you, it is your support that is helping win the war on terrorism.

WOD-16:14
800m runs on track
supermans subbed for back extentions
sit ups unbroken and unanchored

Hooyah, LT. Rest in peace, warrior, for you will never be forgotten.

25:26

Subed row for run, since my calf wasn't feeling too hot. Sit-ups were all done on the decline, hands behind my head.

As Rx'd 25:45. Harder than it appeared...

Our condolences to Lt McGreevy's family....how inadequate this feels in light of your loss, but thank you for your sacrifice.
CrossFit NorCal

Our thoughts are with Lt. McGreevy's family.

After crossFit warm-up, I only got through two rounds before my lower-back cried "enough!"

Great workout, and deceptively tough ;)

49:38

5 Rounds of:
.48 mile run
5x10 Back extension
5x10 Sit ups

More mental than anything else.

My condolences to Lt. McGreevy's family...

22:02 subbed Superman's for back extensions.

16:01

Used the C2 for the 800m pieces.

Mike, I will never forget you. You were one of the best. I was awestruck when you sought me out to work with you. Your drive, devotion, intense desire to always improve yourself, and your unflinching integrity were amazing to withhold. Molly and Aspen are only months apart and I remember our talks about having daughters and the wonders of having kids. I am in anguish to think that your life was extinquished at such a key time in your life. I aspire to be like you both professionally and personally. Laura, if you read this, Mike was the epitome of a Team guy and loved you and Molly unconditionally. I hope in the future that Erica and I can help out any way you and Molly need. Mike, Immortality is the image left behind on the minds of men. You have forever left your immortal image on all of us. Farewell Brother.

19:43 unbroken

I got to this WOD a few days late and was heart broken to find out it was named after one of my friends from USNA. Groove was one of the hardest working guys I've ever met. His success at school and in the teams is respected by many both in and out of the SpecWar community. My deepest and most sincere sorrow go out to his family.

26:53
I am so impressed with all the comments. Even though I didn't know them I am so thankful that there are men like Michael and J.T. to watch over us. Makes me stop and think hard about what a real sacrifice is. They should not be forgotten and this is a terrific tribute to keep their memories alive.

Taking a rest week after 6 months but will do this one first day back in honour of this hero.

37 min
210 lbs
85c & 100 humity

800: 3:37, 3:42, 3:50
back extensions: 20/59sec, 25/65sec, 30/47sec
50 sit-ups: 59sec, 58sec, 75sec

29:29
goal was 30:00. Runs on t-mill; and I use the term "run" loosely. Back exts broken. Anchored situps, unbroken.

28:23

Wanted to en-harden (I love making words up) the situps a little. Thought about doing sets of 50 Jim Baker Standard glute-hams... for about a minute. Decided to go with a breakdown of:

-20 thirty-five degree incline, anchored
-15 Jim Baker glute-hams
-20 unanchored situps on the floor.

28:55.

As is, that was pretty brutal. My anguish was nothing compared to, what I imagine, the Lt.'s family is going through. I hope I can assuage that sadness by noting that the Lt. died a hero, doing something he loved and believed in. For that, we are in his debt and because of that, he will never be forgoten. It would honor me to die so well.

-D.

24:46
Thank you, Michael.

~40 min.

Rest in peace warrior, until we meet on the glorious day of redemption.

16:11 as rx'd

As Rx'ed

19:22

27:12

Used tredmill with no incline.
For back extensions I put my hands behind the small of my back. Back extension sets broken 30-20.
Sit-ups were don on an ab-roller.

26.50

Treadmill threw breaker twice had to reset
back extensions 25,25

22:39

21:29

29:04
Someone was using the treadmill on the last set. So I tried the elliptical machine.... Never Again. Next time I'll take a run around the block.

My sincere condolences to the family.

three rounds of:
run 800m, 25 back extensions, 25 leg lifts, 25 back extensions, 25 crunches

in about 35 minutes

in Honor of Michael McGreevy
prayers and heartfelt thanks to his family.

3 rounds
800 m
50 be
50 su
8:58,9:26,9:55 = 28:21

Missed the last DL max workout, so did that yesterday instead of "Michael". All weights in lbs.:

5x 135
3x 185
2x 205
2x 215
2x 225
1x 235
1x 245 (old PR was 240)
1x 255
1x 265
1x 275 (new PR)

2 min between sets except for 7 min before the last one as I recommended CrossFit to someone doing DB flyes and pullups after he asked me if I were going to do anything else after DLing.

finished with a few weighted pullups:
3x 35; 3x 45; 2x 55; 2x 65

BWt = 150 lbs.

Pleasantly surprised; thought I was heading backwards. Getting closer to my goal of a 2xBW deadlift!

Semper Fi McGreevy family...

20:34

Subed 45lb Good Mornings - perhaps equal in time but not as tough as extensions

19:50 as Rx'd
800 on treadmill 8mph

25:10 for me
25:53 for my brother
rested then did 44 pullups, the quest for 50 continues

Jeremy

Was pouring rain, and I didn't feel like running in it and the sludge out in the backyard so:

3 rounds of:
50 x back extensions
50 x jim baker situps
25 x OHS @ 95#

Sub'd in some OHS for the runs, because I'm bummed that I wimped out on the OHS challenge.

OHS have never felt so difficult, especially in that last set, after sets of back extensions and situps.

Oh... did it in 25:20

20:23, replaced running with 3 minutes of double unders with a jump rope. my lower back is toast from the back extensions.

1. Row 800m, 50 situps, 50 back extensions
2. Run 800m, 50 situps, 50 back extensions
3. Bike 800m, 50 situps, 50 back extensions
-25:20 still injured leg.

27 minutes

With condolences, gratitude and assurance of the resurection to Lt McGreevy's family and friends.

24:20

Ran down hill to end of stone wall and back.
Subed Supermans for back extensions (alternating L. Hand & R. Foot, R. Hand & L. Foot)

as PX

me 18:15
top 21:45
Roop 30:00
JR 23:00

As requested i went b to w on this one.

As rx'd in 20:46.84

R.I.P. Michael, thank you for all you did.

24:00

27:28
row instead of run

My condolences to the McGreevy family and friends.

...You will not be forgotten.

Thank you and god speed!

I am about to do the WOD but I wanna do it out side any suggestions to substitute for the back extensions?

Abraham Lincoln Crossfit

Tom (bw 199)
30.30 minutes
7.4 mph
35-15 (50)
35-15 (50)
6.8 mph
36-14 (50)
36-14 (50)
6.5 mph
43-7 (50)
43-7 (50)

Joe (bw 170)
32 minutes
8 mph
10-10-10-10-10 (50)
50 (50)
8 mph
10-10-10-10-10 (50)
50 (50)
8 mph
35-15 (50)
50 (50)