RLTW

Rest Easy Cpl,

another HERO WOD to humble us all. Give it a 110% toady.

God Bless Corporal Ryan C. McGhee.

Here's a toast. . .

Sua sponte!

Gotta love the spirit of the hero work outs. But hate the pain. Either way gonna give 300% for the hero. Let's rock.

RLTW good workout for a great american

JOHN 15:13-GREATER LOVE HAS NO ONE THAN THIS, THAT HE LAY DOWN HIS LIFE FOR HIS FRIENDS....AMEN.

RLTW

This one's for you McGhee.

who is that James Hobart kid...

RIP

4th deployment? I wish I was 1/10 the man McGhee is...

Gonna have to kill the WOD tomorrow.

God bless men such as these. They put it all on the line so that we may live free.

I wish his family well and hope they know he died so that others might live free.

Rangers Lead The Way.

Funny, in the odd kind of funny, that we meet a new "Hero" tonight. I just returned Chez Bingo from a business trip to Boston, a trip that brought me to a visit with my parents and a visit with my grad school roommate. This is a good time to tell you about Robert because I've been thinking about him a lot recently.

My friend and roommate was a phD candidate in experimental psych, a defense of his thesis away from his doctorate. He was an academic superstar, on track for his degree at age 25. And yet, something was missing. Something wasn't quite right. He felt the pull, the draw, the irresistible force that prompted him to pull out of his program...so close...and join the Navy. Off to OCS, a career as a SWO followed by a couple of degrees funded by Uncle Sam, a stint or two teaching at the War College, time overseas in a war or two.

Bob was up for his first star, in and out of active duty all these years, his skill set and his expertise still in demand. Still on a fast track, his first star at age 50 or 51. My Dad was sure he'd go that route, my Mom not so much. You see Bob was now married, father of a 9yo, and the price of that star was a year in country. Now. Having been in and out, having seen what out was like, having a 9yo, Bob declined the star with deep sadness. For you see, nothing has fulfilled my friend as much as being a Naval officer. Nothing, that is, except fatherhood.

What does that have to do with McGhee you ask? Well, for 25 years Bob always answered the call, and there are men and women who answer the call for 25, 30, 35 years sacrificing lives that all of us take for granted in order to serve. Men like McGhee and our other fallen "Heroes" answer the call as younger men, making a sacrifice on our behalf that ultimately prevents them from ever having to face a decision like my roommate's.

We can't pay them back friends. Not really. Whether they made it through like Bob, or any number of folks here Chez Crossfit who you may never know, or failed to make it out like young Ryan McGhee, there simply is no payback. What we can do...what we must do is to never take these men and women for granted. Live or die, home or away, active or retired, we must never take their service for granted.

And we must TELL them so. I've said it before and I'll say it again here, these are gracious people as are there families. No gesture, no kindness, no thank you is too small. You can do it, just as you can do some version of "McGhee" tomorrow. Coach and Lauren have given us the opportunity.

Let the telling start with us, with Crossfitters.

"Filthy Fifty" Rx'ed 31:13

Bingo. . .well done and well said!

#10. . .Hobart was the Northeast Regional Champ last year.

RLTW

That was beautiful Bingo,

I really enjoy reading your posts. RIP McGhee, my thoughts go out to your family.

RLTW

RIP

RLTW

God Bless,You will not be forgotten Cpl.

I'm an 18 year military officer. Not a high speed door kicker kinda guy. Never post. But I just have to say that Bingo... You my,friend, "get it". Incredibly well said. Thank you for your patriotism.

RIP.

this work out sounds about awful.....can't wait to do it tomorrow!!

New hero wod breaks my heart every time :( RIP

RIP.

You will not be forgotten, thank you for your service for our freedom. My heart goes out to the family

RLTW

ct

Bingo....as a war vet who was wounded 2 times, with several friends/soldiers lost during our tours, for many years I blamed myself for not dieing with them, and I always forgot to thank them because they did so (died), serving our country. Thank you sir for reminding me of this. I will do this WOD with honor and respect, to my fellow Ranger, and I will make sire my by my entire BOX (Ranger CrossFit) does it as well.

God Bless, Ranger McGhee, Bob, and all of our service members, and our Rangers over seas and around the world placing their lives in danger to take ours out of it.

Rangers Lead The Way!!

God Bless all of Ryan’s family, he is fine in the arms of GOD. Bless all of the soldiers that work so hard to take care of problems that others of us are not able to do. All of us at CrossFit Triumph give our thoughts and prayers to Ryan’s family, friends, and all the solders that protect us daily, God Bless.

I check the site everyday, but this is my first time ever posting. I couldn't hold back. From a former Marine to one who gave everything for us...RIP Corporal McGhee. You will not be forgotten. Can't wait to hit this one hard for you tomorrow.

thank you Ryan and RIP. I shall program it in next weeks wods and think of you every rep

RIP

Having served in 2/75 before there was a Regiment and still leading young warriors to do the deed 28 years later, I will drink tonight to the young McGhee and do the WOD in his honor tomorrow. If I meet Pukie, well what a small price to pay.

God, Country, Regiment

RLTW

Does anyone know why the release of the hero WoDs come so long after the hero's passing? I started noticing this last time, then saw that the hero usually passed away usually 12+ months before the WoD posts. Is this just how long it takes for news to travel to HQ or is it to give the families a chance to grieve before others know about the lost soldier? Anyone know?

What an awesome showing by everyone at CrossFit Again Faster. I was lucky enough to train with those guys one day when i was passing through Boston- great time.

I do have a question about box jump movement standards. I try to reach hips fully open position on top of box- clearly slower than what I see in this video or in the Filthy Fifty by Laurie G yesterday. Are they getting hips open on way off box? or do I understand standard wrong. What are the benefits of each approach?

Other issue is foot position- feet fully on or not?

Please do not take this as any kind of disrespect to James Eric or anyone else- I am just trying to learn and see very different approaches on this movement and I can't resolve it looking at FAQ

RLTW.... NSDQ. REST IN PEACE BROTHER

The best way to thank a Servicemember, whether alive or dead, is to "earn it". This is explained in the movie Saving Private Ryan. Enjoy all that life and its freedoms have to give: family, friends, community, country and yes, even CrossFit. These are the peace dividends that come from war and conflict and from those who prepare or place their lives on the line to prevent or end it.

#36,
the family knows within hours. the press shortly thereafter. every day the WOD is a mystery known only by Coach and Lauren and we never question why. do the WOD and be grateful there are men like Ryan who would probably laugh knowing you were going to get smoked doing a WOD named after him.

"Earn it". Aye George #39. Amen.

anyone know where to get old fashioned Crossfit shirts?

just one that says CrossFit: Forging elite fitness

#39, George, yes, exactly. Every day be grateful for we've all been given a blessing beyond measure. I know of no worse way to 'unearn it' than by self pity. Mike - I like that thought a lot, thanks. Bingo - thanks brother.

McGhee, fair winds and following seas on your journey, warrior! Paul

RIP, brother. RLTW

Crossfit Sri Ram Ashram, India
In honor of Corporal McGhee.......

Uttam 10 rounds 120kg

Bachendra 15 rounds 95kg

Gautam 16 rounds 85kg first round 95kg remaining

Arvind 9 rounds 110kg

We'll be doing this tomorrow at WCF. Rest in Peace brother.

RLTW Brother

One for the Airborne Ranger in the sky

m/36/5'8"/170

11 rounds + 1dl as rx'ed

Ranger, lead the way.

"Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession..."

RLTW

This WOD hits a little bit too close to home for me. Cpl Ryan McGhee was in my brothers company. He was there beside him on this day. As a sister of a Ranger I can only imagine what my brother and others like him see on a day to day basis. My brother tells me only what he wants to tell me and that's ok with me.

Right now, my brother and McGhee's reg/bat/co is on another deployment and I can think of no better way as a sister to show my brother and the rest of the boys my support. This is going to be tough to get through, but that's what I love about it. My Crossfit Northwest Tucson "family" will be there for support and encouragement, as they always are, and we are looking forward to doing "McGhee" even more so now.

RIP McGhee, Sua Sponte, RLTW!

I'm a displaced crossfitter. My usual gym is closing so I have to go to a crowded globo...but I will honor this workout there until my home gym is complete.

RIP Corporal RLTW

and @bingo - Thank you, well said, that sums up my feelings about the military as well, as an Army Officer over here serving in the 'box' I couldn't agree more. It blows me away everytime someone goes out of their way to thank those of us in uniform, because we don't require thanks, that's not what we signed up for. We didn't sign up for any extra prestige or for the spotlight. It's not needed for us to get the job done, but man does it help when you've had a crappy day and you can pull out the box of care packages, read the christmas cards sent by a group of school age children. Helps you to remember why its all worth it.

Many times when there is news about the things we do, the biggest news is everything negative. The great and amazing things soldiers are doing each and everyday are always marginalized next to the prison scandals, the friendly fire incidents, the accidents that don't mean to happen.

But, here we are 7 years later in Iraq and Afghanistan and there are still people out there who 'get it.' The support that every normal day Americans give to its young men and women in uniform is nothing but amazing. Just yesterday I got a big gigantic box of cookies (from "the cookie brigade" one of those "mom" organizations) for everyone in my unit and all my soldiers to enjoy.

A big, heartfelt thanks to the families and loved ones of all of us in uniform and the average americans who go out of their way to do the little things for soldiers, you are the reason we are able to keep going in the darkest of times.

Just as an FYI, I'm still new to crossfit (going on 4 weeks now), and I've been nothing but impressed with this community thus far.

RIP Ranger.

Thanks for the comments Bingo, that means a lot to us servicemembers.

Rangers Lead the Way!

Let's do it yall!

RIP Ranger.

WOD as rx'd - 13 rounds.

RLTW

As Rx' d: 19 rounds + 8 push ups
i definitely need to work on my box jump
they were my weakness and they slowed me.

Will do this one with pride. Surrender is not a Ranger word. RLTW

cant believe I rx'ed this one. if anyone would have told me that 6 months ago, I wouldn't believe what I've heard.

18 rounds with 15 sec left, no way I was going for extra DL :)

RIP

my DL max is 320 (never spent much time on this exercise), and doing sets of 5 at 275 seems a bit high for it.

i want to try this at RX'd weight, but i think it'll severely limit my rounds. any suggestions on what i should scale the DL weight to?

8 Rounds
155# DL (Body Weight)
push ups as rx'd
box jumps as rx'd

Calm seas to you brother, rest in peace Cpl. Mcghee.

Bingo, your words are heartfelt and inspiring. Hooyah.

m/44/185

18 rds

RLTW

M/35/69"/158

As Rx'd: 11 rds + 5 deadlift + 13 push up

Jessica Dean from Shoreline CrossFit did 19 plus rounds RX'd.

34/M/6'00/196?

Hotel not equipped for McGhee...

With a 48lb (22kg) Dumbbell, do 5 RFT:
15 Overhead swings
10 Walking lunges

4:27

Sua Sponte! RLTW!!

M/42/5'11"/180

5 Deadlifts (275# 1st round & 245# for the rest)
13 push-ups
9 box jumps (~19" box)

13 rounds + 2 DLs

Hoorah, Bingo. Right on the head.
M/71/197/30yo
1,2,3...go
185 DL
17 rounds

as rx'd

23 + 2 DL's

I have been following the crossfit program for the past 5 months and my results are nothing short of amazing,thank you all.My kids and I race motocross and this past weekend was our first race of the year, not once all weekend was I tired or out of breath,actually feel I could have pushed harder. I just wanted to post today to tell you all that the track we raced at was Broome-Tioga in central new york. When we arrived I noticed that evreywhere on the track there were american flags. During the morning instructions, just before the national anthem,the track owner said a word of thanks to all our service men and women and asked for a moment of prayer for them.After the national anthem was sung the crowd let out a loud cheer. We do not hear of many people taking the time to honor our military,and I just wanted you all to know that there are some people in this country who still support and love our military. Have a good day to all. God speed Cpl.

Rest in Peace brother. RLTW.

12 rds

#60 Try 225#

RIP McGhee....

I did "Grace" for the first time this morning as rx'd (was actually 96lbs) my time was 12:06 after pulling some heavy deadlifts (186 x 3 x 2).

I'll be doing this WOD in a few hours. Bingo, you hit it right on the head. I am impressed with the crossfit community yet again.

The other day I got the opportunity to fly a group of wounded soldiers back into the AOR who were redploying. Some were fresh off R&R, some had just healed in the States, and some had separated and decided to join again after years of inactivity. After talking with some of them, I was moved to tears that some of them simply wanted nothing more than to return to their brothers in arms, and serve their country, even after already suffering the wounds that they did.

It was probably the most worthwhile flight I've ever done in the Air Force.

29/6'8"/217

225# 15 rounds

Coming home from Afghanistan in a few weeks...my first deployment. I can't even begin to think of a 2nd, let alone a 4th tour over here.

RIP Ranger, we are in your debt.

25m/5'10"/175lbs

Subbed 225 DL instead of 275lbs. Otherwise, as rx'd.
22 rounds with 1:30 to spare. I should have a churned out one more, but my body gave out.

33/m/190

rx'd

16 rounds

Had 10 seconds left after round 16 and used that time to mop the floor with my back.

F/39/5'6"/160

hurt back--no deadlifts today; instead:

4 rounds

run 400m
5 OHS 45#
7 pull-ups
10 squats
10 push-ups
15 AbMat sit-ups

22:54

195#
5 rounds
plus DL and box jumps, failed PU on 6th.

Beast of a WOD for a new hero. 21 years old man, that kills me, and deployed for the 4th time! What a man and a true American hero. My heart goes out to your family and your fiancé, what a shame your life together was so short. You were in my thoughts for sure after my hand tore open in round 9. My goal was double digits, so with 2 mins left I grit my teeth, thought of you and did that last round of DLs 1 at a time and sprinted the push-ups and box jumps. Thank you sir for giving all so that I may give some.

My some: As Rx’d: 10 Rds Even

As rx'd, 18 rounds.

Gasping for air on the DLs, others were just fine. Great hero WOD.

10 rounds in 20 minutes of;

5 225 dead lifts
13 pushup's
7 24 inch box jumps

m/32/5'9"/175

scaled, 225lbs & 18" box jumps

14 rds

16Rnds + 5DL @245#

Never posted before but found all these comments moving and have gained that much more respect for all that crossfit and honor these heros. Been doing this for 2 years and just get more inspired everyday from how much dedication you all put into this. Thank you so much for the inspiration and God Bless all the heros out there!!!!

M/48/6'/178

Scaled 225# on DL
13 Rounds

as RX'd 14 rounds. Tough workout Mcghee, I salute you!

I wish I could do this WOD in honor of McGhee. I strained my back last week doing dead lifts. This and DT are on my comeback list. Props to all you heavy dead lifters out there!

Props to the FRAT!

Excellent workout and its a shame that young men have to die at all. I thought that crossfit which i assumed was a purist pursuit would try to distance itself from any political attachments. I see patriots and nationalist zealots on this board and i wonder when you say a "great america" do you really know what your fighting for or are you simply another product of a well marketed propaganda engine. The integrity of a country should be based on its people and these heroes are truly great people, but they die needlessly for mostly unjust and corrupt causes. Maybe if people applied the same level of discipline and attitudes that they apply to their training towards reasons their countries go to war then the board might have a different complexion. Its time people started asking questions instead of following blindly, that is surely what crossfit is about. Progress and development!

scaled to 20 min (short of time) and 225lb

9 rounds + 5 DLs

RIP Brother

10 rds. Heavy DLs for me

Hands are a mess.

I have been doing Crossfit for just under two weeks now, and really am enjoying it.
17-rounds
120kg deadlifts

m/27/5'8"/145

225# DL, rest as Rx'd...22 rounds plus 13 push ups

First three rounds, as rx'ed, the rest at 225lbs.

14 total.

Thanks, McGhee. RLTW.

And to you, Paul O'Brien, unless you have been over there and seen what those "unjust causes" are, then please rest comfortably under the tenuous blanket of security you enjoy and think about the finger you point at those "nationalist zealots." The well marketed propoganda machine can bend you either way, especially if you subscribe to the belief that the propaganda you read is not propaganda, but truth.

m/36/157

"Filthy Fifty" yesterday 21:58
"McGhee" 12rds as rx'd... Great job for everyone pushing thru this wod, very proud to be apart of this amazing CrossFit Community!!

"McGhee"

Pack:
Complete as many rounds in 20 minutes as you can of:
185-205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

Rounds: 12 

m/25/66"/155

As Rx'd 14 Rds + 5DL + 13PushUps

31/m/5'10"/210

Rest in peace, Corporal Ryan C. McGhee

Box jumps were on an 18" bench. Everything else as rx'd

12 rounds + 3 DL

As Rxed,
15 rounds. Had I read all these motivational posts, I probably could have done more. With 40 seconds left, I called it a day. Could have at least done a few more DLs...next time.

DL @255

16 rounds

Great workout. Paul O'Brien you'll obviously never be half the man Ranger McGhee was. RLTW.

12 rds as rx'd

As RXed

17 rounds

Push-ups killed me. Surprisingly deads all unbroken.

RIP McGhee

29/m/165/5'11"

I am a Cavalry Scout Sniper, currently deployed to Iraq. Doing these Hero workouts in memory of my fallen brothers in arms gives me a profound sense of pride and determination to push just a little harder, for the hell which we experience to do that one more rep in that last second is incomparable to the hell in which these guys went through as well as the hell their families endure daily. Knowing that there is such a deep respect for these guys makes me proud to be a crossfitter!

WOD
Scaled DL to 225

25 complete sets and finished the 5th DL as the timer went off.

"Don't wish it was easier, Wish you were better"

m/24/6'/180

scaled DL to 245

16 rounds. I'll be hurting for a few days.

Puppy. Took it easy. You guys amaze me.

10 rounds for time:

205 lb DL (back finally feeling good after major tweak in December)
13 pu
9 bj's

17:30.

RIP McGhee. My respects to all who serve.

CFWU, WOD as rxd, 13 rnds...brutal

Charlie (39yrs/180lb)

RIP Ranger McGhee

RLTW

First off: RIP soldier. Bingo, your post is brilliant and I agree with every word! Every soldier, past and present, deserves our thanks, but that's not enough. It's something. Thanks to all the soldiers, family members of soldiers, and loved ones of soldiers!

McGhee:
35/m/5'10"/185(ish)#

As RX'ed: 16 rounds + 2 DL's

This WOD killed me. Well not literally. But it hit me hard as any WOD I've ever done. I had to do it at the GLOBO which meant no dropping the weight so full up and down on those DLs - argh! Also, for the HERO I decided that I was going to provide myself with some "motivational consequences" which was 10 double unders for each exercise where I had to break up the sets. That was 5 rounds of Deadlift, which meant at the end of this I did 50 double unders. Nearly had an emotional breakdown after the onslaught of stress hormones being released after this WOD. It was just a few weeks ago that I was on the board saying that my max deadlift was 225# and now I'm doing 16 rounds of 5 reps of 275# - I love CrossFit!

M/24/205/6'
As Rx'd 15 rounds and 5 dead-lifts.

M/28/215

As Rx'd
14 rounds
5 dlifts
13 Pushups

I'm dead! uggh

13.5 rounds

185lb deadlifts
and subbed 100m sprints for the box jumps due to no box available...CRAZY WOD! Definatly had to hold back on 'pukie'.

My heart goes out to the family of this young soldier and definatly thinking about what he must have faced helped me to push threw when I wanted to quit.

I am an Army sister and have watched 2 brothers threw 3 deployments. My heart aches for all who go threw this!

God Bless

cheapest bumper plates? anyone?

I feel more frustration for the death of Ryan McGhee. Here you have a very brave 21 year old kid, as are most of the kids being deployed over seas to Iraq, not really knowing why he is going or what he is really fighting for. I feel bad for his parents that they did not convince him not to go. We are clearly fighting this war over oil, land, and helping our government to police and take over this earth. When are these brave kids going to be told the truth about the US governments ulterior motives, and not continue to be brainwashed into really believing that fighting in the middle east is doing any good at all. They are dying for nothing, what a waste of a life. Do we really believe that we are in danger of another "terrorist" attack? Let's get real here America. You have got to realize that it was our own government who started this whole thing with 911 and the WOMD not found in Iraq. Bush should be hung up by his feet. RIP Ranger McGhee.

The Fallen Soldier

Fallen Soldier All Alone
Fallen Soldier Far From Home.
Trickling Down His Face A Tear,
Forgetting How It Feels To Fear
Death And All It's Fate And Glory.
Now It's Here, No Need To Worry.

Fallen Soldier All Alone
Fallen Soldier Far From Home
He's One Of Those They'll All Forget;
The Life He Lived, The Goals He Set,
The Ones He Loved, The Ones Who Wait
To See His Nearly Forgotten Face.

Fallen Soldier All Alone
Fallen Soldier Far From Home
Now Breathing's Just A Waste Of Breath
And Living's Just A Waste Of Death
As He Searches For A New Address;
A Brand New Home Free Of Loneliness.

Fallen Soldier All Alone
Fallen Soldier Far From Home
Lying Motionless On The Ground,
The Battle Raging All Around.
For Now He Is Not All Alone.
This Fallen Soldier Is Welcomed Home.

Branden Hidalgo

God bless you and your family ranger.

m/38/5'10/192

Scaled AMRAP in 20 minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

7 Rounds

M/25/6'7/225

This dude must have been one bad motha to be deserving of a WOD this tough...

21 rds as RX'd

Thank you for your service Cpl. McGhee. Rest in peace.
My new favorite 'Hero WOD'.

DL @ 245
Push-Ups RXd
Box Jump RXd

21 rounds + 5 DL

All unbroken rounds! What a way to start the day. Feel like I can take on anything. Thanks CROSSFIT!

225# instead of 275#, rest as rx'd:

Like a buzzer beater in basketball, last box jump for completing round 18 occurred in mid-air... so either it counts, or I got 17 rounds, 5 DL's, 13 push ups, and 8 box jumps.... I say it was good... tough one! RIP Corporal McGhee.

Just back from 14 day vacation...this hurt!
DL 5 @70KG

12 unbroken rounds in 26 Mins. Body gave up!!!:-)

Thanks to you all.

Is it 20 mins or 30? Seems to be some differing results posted and the brand-x is contradicting the mainpage?

24/5'11"/214ish
19 rounds even

RIP Ranger McGhee. My thanks to all who serve.

15 rounds - 3 reps box jumps
m/43/6/200

BW 172

As rx'd

25 Rounds + 5/10

Thanks for your service, RIP

Ryan McGhee was a great guy. I only knew him through my step-brother and others who grew up and went to school with him, but he left an indelible impression. Everyone who knew Ryan, knew that he loved his job and was proud of what he and his fellow Rangers carried out.

What a great way to remember his unflinching spirit in competition, and his bravery in life. He is an inspiration to all that knew him and will never be forgotten.

Attempting the wod later, but it looks brutal on first inspection...

10 rds + 2DL

185lbs- heavvvvy :)
24" box/ some pus on knees when I wasn't getting low enough.

14 rounds - 185 deadlift

F/5'4"/135/35
thank you soldier!

13 rounds
135# dl
as rxed otherwise

thanks again!

M 43 6' 210

with 23lb weight vest 17 rounds even

used 20 inch box and did steps

Does anyone know of a place to buy chalk other than the internet?

RIP. Thank you for your service.

F/5'1"/122/40

15 rounds
140# DL
as RX'd otherwise

M/35/160
18 rds, scaled dl to 225#

Running this one from COS Marez, Iraq. Thanks to all the supporters on the home front - you keep us going over here.

@ Paul O'Brien (# 91) - Rangers lead the way!

Fair winds and following seas RANGER. You are remembered.

R.I.P. Ryan McGhee. It is sad that so many of my fellow combat men die for the interests of sick politicians. Let us all remember that the threat is whithin the US not outside. We are losing our country and people to this threat. I have been through wars and know the reality and the truth. I apologize, but if you have seen what I have you would understand my frustration. Educate yourselves and protect your country for it's citizens and constitution, not for interests of politicians.

-D.D.
United States Navy

F/5'4"/140/29 12 rnds #115lb dl 13 push ups 9 box jumps 24" box. Thanks Mcghee.

M/5'5"/187/27
115lb dl, 13 push ups, 9 box jumps
17 rnds

5 50kg dl 7 push ups 5 tuck jumps (i'm recovering!!) 7 rounds in 15 mins plus 5 dl

33/m/165

as rx'd 11 rounds plus 5xdl,13 push ups

RE: Does anyone know of a place to buy chalk other than the internet?
Comment #134

Any store where climbing gear is sold (e.g. REI) will have chalk.

RE: cheapest bumper plates? anyone?
Comment #116

Allison Foreman at York Barbell will give you a pretty good deal and big discount off MSRP if you ask nicely. Not sure if they will be the absolute cheapest, but good quality and a great deal. PM me if you want her contact info.

First 2 rounds RX'd, then next 2 and 245. Then next 9 were at 225. Pretty Brutal.

17 rounds as Rx'd
got DL, PU, and 3 BJ in 18th round

10 rounds as RXd. Had 2 minutes left, but I was DONE.

29/m/5'11"/176
16 rounds with 225#

As rx'd - 12 rounds

Gotta love the spirit of the hero work outs. But hate the pain. Either way gonna give 300% for the hero. Let's rock.

My condolences. I'm not articulate enough to express what I'd like to convey..

13 rounds Rx

scaled WOD "McGhee"

225# deadlift- 5 reps
13 pushups
24 inch boxjumps- 9 reps

10 rounds in 18:57

13 rds (185lbs)

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

RX'd

10rounds 2reps deads

All about the deads. first 3 round unbroken. all broken after that.

My prayers for you and your familly McGhee.

What an inspiration to usall! 12 rounds

15 rounds:

5 DL 135#
13 push-ups- started going girlie on the last 5 rounds
9 box-jumps

For those of you who have inserted your political beliefs on this forum, there are ways to honor fallen soldiers without bringing politics into it. To praise a soldier and then use that same paragraph to blast the government and the people that sent him/her to war is wrong. Politics has nothing to do with the many selfless reasons soldiers choose to serve.

Please keep this in mind when discussing fallen comrades. Thank you.

Nicely Stated Agree 100% #158

CFWU x 3

1. 225lb DL (scaled due to lower back injury)
2. 13 x push-ups
3. 9 x box jumps

14 + 5 DL

great workout...ruck up Ranger, move out!

That is an awesome WOD. I have to tell you a multiple tour OIF OEF Vet, I have mad appriciation for the Hero WOD's and what they stand for. I got 18 rounds. That was sick, I hope it stands as 1 small part of a great legacy for Corpal McGhee. Dig it!!!!

5'10" 240 lbs. M

18 Rounds on the nose

5' 10" 240 lbs. M

I've done 3 tours in Iraq with the U.S. Army as well, this is a great Legacy, for no doubt an amazing soldier. Thanks Brother.

M/44/180

As Rx'd - 14 Rounds

Still hurting from Filthy 50 yesterday so felt prudent to scale back. Did 10 rounds in under 20 min. starting ea. round at the 2 min. mark using 225 on DL.

RIP and thank you for your service, McGhee.

14 rounds 220lbs deadlifts

3 rounds:
lean away eccentric dumbbell curls 25lbs
one armed eccentric chinups 85lbs assistance

M/37/5'8"/150

13 rounds plus 4 DL

225lbs on deadlifts

broken deadlift sets after about 8 rounds

20 rds...not bad for my 2nd day on Crossfit

CFWU x3

15 rds
225# DL

As Rx'D 21 rounds

As Rx'd 21 rounds

To Erik
I buy my chalk from a powerlifting gym. Granted I have to drive about an hour and a half to get there, it is still the best bet for getting good chalk that you can actually see and feel before you buy. I'd suggest you search your area for gyms that are powerlifting or olympic lifting specific. Hope that helps and good luck hunting some down.

27m/6'00"/192lbs

16 rounds as Rx'ed in 29min07sec, nothing left for next round.

My DL max is around 528 so that wasnt really a problem, but the box jumps really took the air out of me. Gotta work on those!

My second day of crossfit after 7 months off.

as rx'd 15 rounds plus 5 deadlifts

Awesome workout - forgot how much I enjoy Crossfit!

Scaled DLs to 225#. 275# was a little too heavy for max rounds with my 155# frame right now. Otherwise as prescribed, complete 17 rounds with 25secs left over which I could not will myself to get back on the bar.

Scaled dl down to 205#.
16 2/3 rounds.
Great workout!

so young

Row 500 meters
CFWU 15, 10, 5
Deadlift warm-up 10-8-6 reps with 40-50-70 kgs

"McGhee" Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift (subbed to 90 kgs) 5 reps
13 Push-ups
9 Box jumps, 24 inch box (subbed to 9 airsquats due to knee problems)
Total rounds: 22 + 5 deadlifts. Then i cried. Tears of joy people, tears of joy.

DL@205 lbs

16 rds
+5 DL

Thanks McGhee.

Subbed 225# dl added 7 pullups per round for redemption
Box jumps on 30" box (its all I have)

12 rounds for the fighting and the fallen.

20 rounds + 5 DLs and 3 pushups

Deadlifts 187#. Deadlifts easy, pushups easy with no breaks. All singles on 24" box jumps, all were jumps up and down off the box with no misses or near misses. This was probably my best box jump effort to date....180 solid 24" box jumps! A big thank you to Jon Hinds at the Monkey Bar Gym in Madison WI - those jump tips definitely helped.

8 with 138 DL.

McGhee rx'd, 14 rounds. The last 10 minutes was quite a journey.

Buy in: more deadlifts! 5-5-5 285-325-365.

13 rounds after a 6.5 mile run
subbed 350#
RIP brother, from a fellow warrior

McGhee

14 rds rx'd

m/19/155

M/22/5'5"/160ish

225# DL, rest as RX'd - 13 rounds +5 DL

Couldn't have pushed through this with McGhee. RIP brother.

Dang bruts...

19 rounds

225lbs deadlifts
13 pushups as rx'd
9 box jumps as rx'd

M/24/6'1"/180

As Rx'd:

14 rounds.

DLs killed me.

Scaled weight to 245#

10 rounds +5 DLs

Had to slow down after I started greying out after DLs and when getting up from push-ups (which were also very slow after the 3rd round or so)

Putting on weight on a wedding/vacation trip is a pain!! All the body-weight stuff is suddenly so much harder! :S

Yesterday I felt like a hero... not today.

As Rx'd 11 rounds in 22min

Had to stop there:(

18 rounds as Rx'd.

That was really hard towards the end. My grip was shot and my legs were screaming but I did the best I could to drive on, to the Ranger objective.

RLTW!

NEVER QUIT!

Cfwu x 2

Rx'd 10. ± 5 d/ls and 9 push ups

something's off with my legs these days. Have been cramping BEFORE the workouts. Weird. Did 10rds at 225 DLs in about 18 mins.

15 rounds @ 225lbs

scaled to 225lbs to push harder/faster

20 rds in 28 min (had to leave to go to appt)

17 rds + 5 DL, 7 pu
Wanted to quit after 16, but pushed on in memory of our namesake hero.

God rest your soul, Cpl McGhee

44yom 185lbs

Did this one with my buddy Andrew. Pretty tough one...We had to scale the DL weight down a bit.

Andrew:
DL 175lbs.
Total: 11 Rds.

Myself:
DL 225lbs.
Total: 14 Rds + 5DL.

Last 4 rds were the toughest one just because of the DL. First time doing this one. I guess this is the baseline for next time...

Great WOD.

seems the popular choice

I did this as well
225# DL

20 rds

Fair winds, McGhee, and rest in peace.
Though few will read down this far, I add my voice to the gratitude and sorrow in the posts above. My thoughts, my prayers and my thanks are with Ryan, his fiancee, and his family.

m/19/6'2/201
R.I.P Mcghee, may the lord be with your family, thank you for your service. 15 rounds 225 DL's just recovered from serious low back injury strength on Dl's went way down lol, gotta work it back to what I was at.

To those few posters who voiced their displeasure over our current conflict - you are welcome - you are welcome to engage in free speech because my father fought for it in World War II, my wife in this current conflict and I currently sit in Iraq on my 9th combat deployment securing it and your safety still.

You do need so education, though. You insult all service men and women when you allude to use being duped or mindless idiots sent off to do our nation's bidding with no ability to think for ourselves. Do you seriously believe that?

Get your facts straight. As an organization, the Armed Forces is better educated than ANY other organization / company in the US. There are more people with college degrees, masters and PhDs per capita in the Armed Forces than in Microsoft, Apple, GM, etc.

CPL McGhee, was a Ranger. He volunteered for the Army, he volunteered for airborne training and he volunteered for the Rangers. He was anything but some poor, delude kid executing a mission he had no clue about. He was the best this nation has to offer, he was driven, dedicated and believed in his country and got off his ass to do something for his nation.

Go take a look in the mirror and then come back and tell us all what YOU have done for your fellow Americans today or any other day? Will your children celebrate you as someone who acted instead of talked?

God bless CPL McGhee, his family and every service member I have had the honor to serve with.

Don

m/37/5'10/200
great tribute to Corporal McGhee - what a great man, I pray that God will comfort his family and friends with the Hope and Peace of our Lord Jesus Christ
17 rds in 29:33 as Rx'd (wanted to quit but kept going in hopes of honoring Corporal McGee)

2010-04-15: 11 plus 5 and 13. Used 288 dl's by mistake. Note, wow, this is harder than I thought. (1st wod after 10 days in Babados)

CFWUx3
-no pushups
-new PR: 11 dips
-11 kipping pullups
+ handstand and headstand work

I'm considering switching from the standard CFWU to a more bodyweight/gymnastics focused set to develop strength and work towards some key skills like press to handstand, handstand walks, etc.

Sub 205lb DLs for workout
8 rounds.

#116 I just ordered a set of bumpers from Wright. I did a fair amount of research first. Wright, HiTemp, Rogue, Kraiburg are all comparable. The shipping cost is significant, so living anywhere near the source and being able to pick them up is a big cost saver.

As Rx'd
20 + 5 DL

one of my better workouts, even surprised myself

my 35th birthday today, so that helped

great workout dedicated to a great hero

35m/165/5'9"
www.crossfitjulia.com
Louisville, CO

Bwt: 141

As Rx'd: 28 rounds + 5 deadlift +6 push ups

The more I have the pleasure of working around and with our men and women of the military the more your service means to me. Thank you for you efforts, courage, and selflessness. Rest in Peace McGhee.

what does ROM mean?

M/20/6'1"/170

225# deadlift

18 rounds in 30:03

M/35/5'9/203
As rx'd
10 rds.....my lower back was very mad at me! Got to work on keeping a tight core.

3 rds CFWU

18 rds in 30 minutes
subbed 205 DL

My thoughts and prayers go out to the family and friends of Corporal McGhee. Your life on this earth was much too short but, I'm confident the impact you made on those around you will last their lifetime.

This WOD was a killer especially since my DL's suck. Can hardly wait to try and get out of bed in the morning.

Subbed 225#

13 rds 29:54

M/44/72/212

All alone at the Doughboy Gym at lovely FT Dix. If it weren't for Crossfit, I'd go nuts here!

225# DL
13 PU
9 box jumps 18"

18 rounds...ouch!

Not at the gym today.

8 rounds of:
50 yard sprints
25 pushups
12-15 box jumps

in 20 minutes.

44yom 185lbs

Did this one with my buddy Andrew. Pretty tough one...We had to scale the DL weight down a bit and we cut it to 20 min.

Andrew:
DL 175lbs.
Total: 11 Rds.

Myself:
DL 225lbs.
Total: 14 Rds + 5DL.

Last 4 rds were the toughest one just because of the DL. First time doing this one. I guess this is the baseline for next time...

Great WOD

19 rounds as rx'd.

This WOD was unique in that I didn't feel like one movement was slowing me down. I would finish each set unbroken and think to myself 'that wasn't so bad' but was really slowing down and taking longer breaks between each round. Very tough mental challenge.

As RX'd: 17 rounds in 29:06

CFWU X 2

as rx'd: 15 rds

Rest in peace, this looks like a great workout I will be doing it sometime in the near future.

I have a question though, what does RLTW mean?

RIP McGhee

16 rounds

202# DL
Push Ups
26" Box Jump

Push ups and Box jumps were not challenging, but DL just absolutely killed me.

5'8" 205lbs 39 years old
as rx'd (275lbs) 25 Rounds!
That workout ROCKED!!!!

47/183

15 rounds in 28:53

RIP Corporal McGhee and Bless you and your family.

M/32/6'3"/200

As Rx'd: 16+1DL

Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of the Rangers.

Acknowledging the fact that a Ranger is a more elite soldier who arrives at the cutting edge of battle by land, sea, or air, I accept the fact that as a Ranger my country expects me to move further, faster, and fight harder than any other soldier.

Never shall I fail my comrades. I will always keep myself mentally alert, physically strong, and morally straight and I will shoulder more than my share of the task whatever it may be, one hundred percent and then some.

Gallantly will I show the world that I am a specially selected and well trained soldier. My courtesy to superior officers, neatness of dress, and care of equipment shall set the example for others to follow.

Energetically will I meet the enemies of my country. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy and under no circumstances will I ever embarrass my country.

Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission, though I be the lone survivor.

Rangers Lead the Way.

R.I.P. Ranger.

Subbed 145# due to a hurt back. Did 12 rounds plus dead lifts & Push ups!

M/53/6'0"/212

Corporal McGhee,

Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen.

"Illegitimi non carborundum!"

17 as rx'd

34 yom 225 bwt
burgener warmup

McGhee as rx'd
18 rounds +5 deadlifts

running wod
on the minute
50,50,60,60,70,70,80,90,100

R.I.P. Corporal McGhee. Prayers to your family!

As Rx'ed

11 rounds

My first CF injury!!

Absolutely cranked my back on set #16 of the deadlifts.
Did the first 7 at 275 then dropped to 245.

Gonna need a few days off.

15 rds

out of juice from first filthy fifty yesterday...though it's no excuse

End of my second week. Replaced the 275 for the dead lift with 110. I coldn't even lift the bar off the bround at 130.

13 sets completed in 30 minutes.

#217 RLTW - Rangers Lead The Way

RIP Corporal McGhee.

Looking forward to doing this one tonight. Still rocked after the Filthy Fifty.

as rxd
15 rounds

2 mile run
14:40
then
15:00 of
(5) 115# cleans
(13) PushUps
(9) Squats
9 Rounds in 14:45
Exhausted
then
50 Weighted Sits.

17 rounds.

16 rounds rx'd

16 rounds as Rx

15 rounds plus 5 DL as r'xd.

Man that was hard. Top effort from Gav and Matt SP. Shop physical, knew your score was impressive but didn't realise by how much till I've come to post myself. Nice work brother! FF

23 Rounds as RX'd

Deads really started sucking after 15th round

amrap 30:00:
5 275lb deadlift (unbroken, except for one set)
13 pushups (unbroken)
9 24" box jumps

0:52,0:57,1:07,1:02,1:19,1:08,1:19,1:08,1:18,1:26
1:22,1:16,1:41,1:33,1:26,1:24,1:36,1:34,1:26,1:27
1:30,1:27

22 rounds in 29:29

22 rounds 04/15/2010 (29:29)

This deadlift was somewhere in the neighborhood of 80% of my 1RM, so it was super hard!

As rx'd, 14 rounds and two extra deads.

18 As rx'd

Buddy Derek did 15 plus 2 extra rounds of pushups and jumps

m/170

"mcghee" as rx:

18rds +5 deadlift +9 push ups

RIP corporal mcghee

as rx'd 13 rds, 1 deadlift

10 rds as rx'ed --

Battling a sinus pressure headache all the way thru - Had trouble seeing at one point...

But stuck it out anyways. I'll surely do better next time :)

Subbed 225# for DL. Finished 12 rounds.

RIP Corporal McGee.

m/30/5'9"/200

subbed tuck jumps for box jumps, otherwise as Rx'd.
18 rounds and 5 deadlifts.

Followed the WOD with a 5K row.

I'm predicting 10 blisters on top of 10 PIP joints tomorrow.

age 20 bw 170
14 rounds + 2 deads as rx'd

i was pretty dead cuz i went to lupe's concert last night so hit this one at about 60-75%. still kicked my ass. i wanted to quit at the 20 min mark but thought of Corporal McGhee and finished it out. hope to get colser to 20 next time.

deepest condolences to ryan's family.

15 rnds as rx'd

m/25/6'0"/155

23 Rounds.

Not bad for the Air Force...

As rx'd. 13 rounds plus 5 DL.

McGhee, Rest in peace, thank you for your service and dedication to freedome

275# Deadlift--5
Push-ups--13
Box Jump 24"--9

As many rounds as possible in 30 minutes
As rx'd: 11 rounds + 2 deadlifts

That was an incredible workout! As a Marine Corps veteran it's people like McGhee who keep the spirit alive!

Semper Fi!!

Scaled the deadlifts to 225, got a tough day on saturday and need everything I can get! Gassed out on the 15th round.

15 rounds w/46 seconds remaining.

Last round was for our troops!

16 rounds, 205 lbs. deadlift

definitely fun WOD

10 rounds @ 305 DL
When I was taking the weights off the bar I realized that I put on 305 instead of 275. The entire time I was thinking 'This bar feels like it is 30lbs over weight'... oh ya, because it actually is!

10 rounds + deadlifts + pushups

That's a seriously heavy duty workout. I impressed myself with this one. Mostly because of the sheer volume of heavy deadlifts.

For Those who don't know the Ranger Creed
Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor and high esprit de corps of my Ranger Regiment.
Acknowledging the fact that a Ranger is a more elite soldier who arrives at the cutting edge of battle by land, sea or air, I accept the fact that as a Ranger my country expects me to move further, faster and fight harder than any other soldier.
Never shall I fail my comrades. I will always keep myself mentally alert, physically strong and morally straight; I will shoulder more than my share of the task whatever it may be, one hundred percent and then some.
Gallantly will I show the world that I am a specially selected and well-trained soldier. My courtesy to superior officers, neatness of dress and care of equipment shall set the example for others to follow.
Energetically will I meet the enemies of my country. I shall defeat them on the field of battle for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy, and under no circumstances will I ever embarrass my country.
Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission, though I be the lone survivor.
Rangers lead the way!
Rest in Peace RANGER McHgee

Been doing crossfit for three months. Loved it until today.

As rx'd: 12 rounds

I officially hate crossfit now. Maybe I will love it again tomorrow.

Correction of post above - 15 rounds.

In Ga heat:

Gary as rx'd:19+5DL+13PUs

(Ami)Wife w/155lb DL:14

15 Rounds + 1 Deadlift Rx'd

"Filthy Fifty", details there.

26/m/5'11"/175
as rx'd
14rds(or15)
felt pretty rough in middle 7 min from 20to13 remaining
should have had 16 or 17

Speal, you are my Crossfit hero!

Thank you to the servicemen who serve us each day.

15 rounds and i used the Vibram shoes

16 rnds. with 250# DL

Scaled to 245 lbs.
13 Pushups
9 Box jumps 20"
Amrap 20 Minutes
9 plus Deadlifts and 10 Pushups.
Wow!

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 205lbs x 3 225lbs x 3 275lbs x 2
24” box jump x 5-5

As rx’d: 10 rounds
Foam roll after

RIP Corporal

Asrx'd 18 rounds + 1dead

39M/5'10"/168#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; deadlift, 6x5 at 135-155-175-225-245-265#.

As Rx: 19 rnds + 1 DL.

C/D: light walking.

Controlled drop on DL (no bumpers); honest push-ups; full hip extension at top of box jumps.

Maybe it was the high heat/humidity, the piece of cake I ate during lunch, or yesterday's weighted Filthy 50, but I felt like I was moving too slow today.

RIP Corporal McGhee.

Scaled down from 275# to 225#

Completed 18 rounds

Up and in the gym at 5 am for this one. Deadlifts that early were tough. But laying in my bed now is excellent. 30:00/18 rounds

9 rounds in 20 minutes
225# 5
pushups 13
12" box jumps 9

Feeling ill, coming down with something ?

Two rounds at 5 min ea

Max DL 325. That said...

13rds + 5dl & 4 Push-ups

Second workout back rx;d since time off for left knee osteo-arthritis flare.

16 rounds

16 rounds
190 DLs

24/M/5'11/195

Pretty rough, 20 rounds as Rx'd

23/m/6'0/190

17 rds + 3 DLs
Sub'd 225# DLs
Otherwise as rx'd

Targeted 15 rds. Blood blister on left hand during DLs on rd 14. Hopefully as rx'd next time & 20 rds.

Godspeed, Cpl McGhee. You certainly are an inspiration to the rest of us.

10 rounds

scaled DL back to 245

m/21/5'10"/195

Honored to knock out 17 rx'd rounds for Corporal Mcghee.

51/m/205lbs/6'

As rx'd 16 rounds plus 5 DL

RIP Corporal McGhee

RIP and God bless your familty Corporal McGhee

as rxed 19 rounds

Big Pete did this as Rx'd and got 8 rounds.

Little Baby Face Harry subbed 185 lbs on the deadlift and got 15.

schedule still out of whack, rest week:
CFWU, agile 8
row 500m
BS-125x3,185,215,265
SP-135-155-165-175-185F
DL-315-365-405

Jump rope a little

Tabata run on treadmill 8.2 mph

later,
b
m/33/5'8-1/2"/168

as RX'd

10 + 5/8/0

RIP.

M/36/6'2"/200

F/33/5'3"/108 55lb dead lift x 5, 13 push ups, 9 box jumps 24" for 30 minutes 22 rounds...my fds say I should lift more but Ive hurt myslef in the past weight lifting so this was killer!!!

Sidelined with an injury of my right shoulder,
Ortho Monday, second week of modified WOD's
205 pound Deadlift, 5 reps
13 dumbbell bench press 70lb's left arm
9 Box jumps, 24 inch box
8 rounds not timed
m/52/217

M/24/180/6'

screwed up a bit... did 9 pushups and 13 BJ's ha.
13 rds + 5 deads.

Dad
M/43/172#
scaled to 225#
14 rds
Son
M/12/72#
scaled to 95#
16 + 5dl

This is the 4th WOD that my son has kicked my ass and as he claims I will never beat him again. He will be in Aromas in 2020

Rest in Peace.

Too many Hero WODs...

15 rounds + 4 deadlifts rx'd

scaled to 157# otherwise rxed

11 rounds even

10 + dl 205#

M/26/156/5'11"

1/3 of a CF warm-up

15 rounds with 75# deadlifts

Much respect to Mr. McGhee and his family.

Don't see McGhee in the list of hero workouts in the FAQ.

Me: As Rx'd 10 Rounds even. Dl's were brutal.

Jeannie: 16 rounds and change using 195 Lbs/20 inch box

Vangie: 13 rounds using 155.

Question: Why does brand X post girl weights of 185 vs 195ish? I notice other affiliates post girl weights ranging from 155-185 for todays WOD. I know Crossfit has many impementations but isn't 70% the agreed upon prescription for women or did I miss a memo?

Ryan McGhee..Thanks for your sacrifice!

12 rounds Rx'd

Thank you for your sacrifice Cpl McGhee.

23 / M / 5'9" / 135lbs

Wednesday
5 rounds for time of
95lb back squats x20
Wall walks, five trips up and down the wall

30:25

I gassed hard on this one

Today
5 rounds for time of
25lb dumbbells split jerk x15
21 pull-ups

24:05

I lost 30 seconds or a minute because this guy was talking to me about olympic lifting. Ah well.

scaled to 235# otherwise rxed

8 rounds even

SUB 225# dl

8 rounds

13
135 lb. DL
20 in. box jump

As rx'd: 11 rounds + 3 Deadlifts

RIP Corporal McGhee. Peace be with your family.

as rx'ed
10 rounds + 2dl

M/35/200/6'2"

As rx'd 15 rds in 29:50 Brutal wod, rip Ryan McGhee, and may God bless your family and friends, and find comfort on their hearts!

m/41/6'0"/192

10 rounds (6 DL @ 225, 4 @ 205)

M/23/5'10"/180
As Rx'd 17 rounds

90 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

14 full rounds + 5 deadlifts + 8 box jumps

m/36/216/5'11

RIP

7 rds in 20 min.

Ran out of time. Gym closing. My whole routine has been displaced. Had to move to a new gym and new workout time.

As Rx'ed
10 rounds

23/160/5'9"
as rx'd
12 rounds

M/30/6'0"/192

as Rx'd (exactly) 10 rounds

pushups were smooth and fast. DL and box jumps were taxing although i had never pulled 275# so well.

maybe we are just born to destroy ourselves to some degree. it makes no sense, it is just war. God Bless this poor kid and his family. thanks.

Did this one for you McGhee!

As rX'd:
13 Rds + DL's

Wow...those DL's got heavy really quick!

I've always admired Crossfit for the level of determination and pure will (with a little strength, of course) it demands of it's participants. However, I'm never had the courage to actually attempt it. I saw this workout, however, by looking at the website on a whim, read about Corporal McGhee, and thought, "the least I can do for the men who are putting their lives on the line, and sometimes losing them, to protect me, is to give my all in the gym, and to do it in their honor"

So I did, for the first time. Knocked down DL's to 245, did 14 sets with the rest as rx'd.

I plan to be back, even though I've already been to see Mr. Pukies once

M//35/5'9"/205

13 rnds + 5 dl + 13 pu + 1 box

225 DL Porch workout from BrandX.

15 rounds + 5 DL. Couldn't be happier with this workout. So sorry it has to be a hero one, I wish we had more heroes that were alive and celebrated.

m.160.37

Cfwux3x15, ex push ups

185# DL

10 rds

18 rounds

As Rx'd. 12 rounds

11 rds in 20 mins, modified: 135lb dl
warm up was blow maple flowers and wisteria blooms, and cut front and back grass.

Rx'd (with women's weight)

Rounds=
14 + 5 deadlifts+ 13 pushups

Very strict on form for all

I am new to crossfit and that was sure a tough one. My work capacity sure needs alot of work. I was gasping after 5 rounds.

11 rounds as Rxd.

At least tomorrows workout doesn't look so bad.

M/72"/210#/37
Subbed 250 DL
25 rounds plus 5 DL
No excuses will do better next time.

I tried to leave everything on the table but I suck at push-ups and I can't double time box jumps. Deadlifts were unbroken though...

As RX'D

16 rounds + 5 DL

I marked it on paper so I didn't lose count.

"PROPS TO THA FRAT!!!"

Franiel

P.S. This is probably my favorite WOD!
RIP McGhee.

Scaled to 20 min:

4 rounds + 2

Those DLs are pretty heavy for a 150# guy! Next time scale back the weight and do the full 30 minutes.

A friend of mine's nephew was Sgt. William Patrick Rudd, he served with McGee and was also lost in battle. Rest In Peace Heros......thank you for sacrificing so we may live free.

AMAP 20 minutes
5 DL 225#
13 Pushups
9 Box 24"

12 rounds

35/205/ 5'11" I feel guilty about scaling and will never scale again!

Bam, 24 as Rx'd, deadlift aint holdin me back ne more!!

13

12 rounds+3deadlifts
235# dead-215#lastthreerounds
13 pushups
9 24"box jump

RE: what does ROM mean?
Comment #206

ROM = range of motion

You're a beast Speal! We all know that.

M/29/73/205

As Rx'd

9 rounds + 5/13

Cpl McGhee, we all thank you for your service and sacrifice. No one could ask for what you gave, but you gave it anyway.

m/26/5'9"/175#

DL @ 225# due to ongoing recovery from broken arm.

16 rds + 3 DLs

RIP Ryan McGhee.

m/ 27/ 210/ 74"

3-3-3-3-3 low-bar squats @ 245/265/275/285/300

then...

"McGhee" - As rx'd: 22 rounds. I paced myself and finished round 22 with 37 seconds left. GO FIGHT RUGBY!!!!

30/M/5'10/143

AS RX'D

13 rounds

Nice WOD, Did it right after a PT Test. :)

SANTI

m/23/170/5'9

As rx'd 17 rounds + 1 DL, used a bar with spikes on it I swear, hands ripped like crazy. On a better bar should have gotten a couple more rounds...hands hurting slowed me down.

Rangers Lead the Way!

40/m/190
as rx'd

18 complete + 5 dl's

M/49/6'3"/195

14 rounds
as rx'd

M/53/5'11/77kg = 170lb

100kg DLs
13 Push ups
18" Box Jumps

20Rds + DLs + Pushups

225lb DL
17 rounds

m/26/5'5"/140#

As Rx'd: 12 rounds, used the last minute to wipe up the chalk. This was insanely hard.

M/26/140/5'11"
as rx'd: 15 rounds

F, 31yrs, 5'9", 213lbs
Scaled
95lb deadlift, 15" box jump
17 rounds

F, 34 yrs, 5'5", 162 lbs
Scaled
95lb deadlift, 15" box jump
19 rounds

Troy - 26 rounds as rx'd
Me - 0 (back injury)

In response to comments 91, and 117:

Clearly both of you are believers in what you are talking about, and at the very least you showed respect to our fallen brother and his bravery. For this you have my thanks. Unfortunately you just don't get it. I am willing to bet neither of you have ever served in uniform, been within a hundred miles of a war zone, or met face to face any of the people we are fighting in Iraq and Afghanistan. I am also willing to bet that neither of you have ever served in any public office, sat in on a national security briefing, or risked your life for any of the ideals you so vehemently claim to believe in. That said, who the hell are you to tell us what is going on in Iraq or Afghanistan? Who are you to tell us in the military what we are fighting for? You posess neither the experience as a leader, nor the experience in combat to lecture us on these things! Further more, by doing so you insult all of us in uniform, and our brothers and sisters who have died to protect your right to be a coward!
But hey, maybe I'm wrong. Maybe I'm just another nationalist zealot... a pruduct of the propoganda engine of my country... You know what: I can live with that. Because I would rather live in the company of men like Cpl McGhee, even if it gets me killed, than spend my life in the company of cowards like the pair of you.

15 rounds kicked my ass, ..afterwards, I ran some errands and fell asleep in my car for 1/2 hour!!!

great wkout! kicked my booty! Afterwards,I was so wiped out I fell asleep in the car for a 1/2 hour!!

M/25/155#/5'7"

RIP, brother. This one was for you.

What a great WOD! Loved the DLs.

As Rx'd

Rounds: 12

24 1/3 rounds m 6'0 218 lbs

As rx'd, 13 rounds...3 seconds left...

Hi,
RIP Corporal Ryan, but are u so damn @$&^ to post such a information about him. Father's, mother's location and so on...
Why don't u write his home address, so u will make it much more easier to find them.
What if some idiot from IRAQ wanted revenge? How do u think what is the easiest to find someone? READ YOUR POST'S !!!!
So if u don't know what are u doing - DON'T !!

14 rounds with 80kg/176lbs deadlift........feeling sick

MGySgt. USMC M/48/6'2"/209

As Rx'd 11 Rounds

Rip Cpl. McGhee

OooRahh CrossFit

10 Rounds

Started at Porch level for 5 rounds then scaled down to Pack for another 5 rounds.

Lost 1 minute while lowering weights on the bar.

Stopped after 20 minutes.

Need to 'check my ego'.

5 Rounds of:
225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

then

Pack:
5 rounds of:
205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

M/26/6'0"/200

275# Deadlift: 5 reps
Pushups: 13 reps
24" Box jumps: 9 reps

10 rounds in 15 minutes!

M/31/73"/193

Wow, haven't been smoked by a 3/75 corporal in a long time...

scaled DL to 225 after 1st round (as Rx)
rest as Rx.

I'm ashamed to say...7 rounds. My DLs suck bad.

At least I did one for every stanza and one more for the Airborne Ranger in the Sky.

I managed 15 rounds in 20 mins and had to stop as my next client arrived, she managed to do 17 rounds in 30 mins with the press ups being replaced half way through with dumbells and having her lay on her back and do DB press for the count of 13, still impressive and she was totally and I mean totally finished.. good WOD will complete this weekend
Jim M/45/6'0/190

Scaled 225 Deadlift and the rest as RX'd with a minute to spare...my body just gave out and left all in the gym.

I'm a little sad and inspired all at once everytime I know where the wod came from.

RIP Corp. Ryan

M/41/5'9"/175

47/m/71 kg
2xCFWU
7 rounds, 105 kg, box jump on 40 cm or something like that.

120kg (should have been 125kg) and the "box" was a regular bench (didn't have a box)

All in all, 16 rounds. This one was awesome.

You need to be careful with your back (as always) in this one while doing the dead. I'm afraid people might rush the dead near the end and forget their posture.

RIP Corporal McGhee. Rangers lead the way. This ones for you.

Awesome WOD! I think I have a new favorite!

As Rx'd: 15 rounds + 5 deadlifts

M/26/6'2"/225

It was a pleasure and honour doing this killer workout.

I have the utmost respect for all service men around the world fight for our freedom enjoyed here in Canada!

11 rounds - 155 pound dead lifts.

Just did this one this morning...ouch!!! 30 minutes of workin' hard under that iraqi sun...it's getting hot early these days.

As Rx'd
17 rounds +5 deadlifts

Ryan Casey McGhee Rest In Peace Ranger buddy. To Steve, Sherrie, Kristie, Zach, Ashleigh and everyone who knew Ryan God bless you all. Thank you Crossfit for posting this Hero Memorial, When I submitted this WOD memorial you guys were so respectful and I appreciate that. Ryan's family and friends will be happy to see this as would even a stranger to Ryan McGhee reading his story. I wrote Ryan's WOD on a white erase board at Tucker Gym here at Bragg yesterday, as I wrote it my eyes became glazed with tears as I drifted off to my experience with my old friend. Guys would pass by and look at the board and then look my way and give the nod, the nod meaning they knew, they as anyone could probably tell this to me was not a normal WOD. This was very emotional for me. I thought back to the moment Ryan met me at Massaponex high school, he was just a junior back then and me a Corporal. I remember the day he joined the army and we had drove back from Fort Meade MEPS he was so full of excitement. It killed me and I cried very hard the day he died, I pound my fist in concrete until they bled. America lost a very very special person that day, a son, a brother, a fiance and a friend. No one will ever forget the sacrafice you made Ryan. "One for the Airborne Ranger in the sky"
RLTW-

42/m/176cm/74kg

Scaled deadlifts to 225 pounds.

19 rounds even.

12 rounds

I swam 1000m beforehand so was pretty smoked

M/33/142lbs/5'5"

Had to scale DL's to 225.
20 rounds.

rip McGhee

as rx'd: 15 rounds

Scaled DL's to 185
13 Pushups
24" box jumps

14 rounds.

m/41/5'7"/ 146

First ever WOD for me. What a way to start off!

14 Rounds (had to use a 20" box)

First set DL 275lb for 5 reps, then dropped it to 225LB for the other 13 rounds.

Harold - 18+5dl+13pu
Gunnar - 18
Paul - 16+5dl+7pu
Mark - (160# dl) 15

M/25/5'9"/178

McGhee as rx'd

1 ROUND!!!

It was awesome, just got done marking my 1st round and then my wife called. Said she was going in to labor, and at 11:53 on Apr 15th Ava Jayde Irving was born. 5.1#s, 18.5"s long baby girl. She is so beautiful. I cant wait to put her CrossFit T-shirt and hat on her. Kristin you did great.

DO WORK. 9 MONTHS LATER...WIFEY DO WORK!!!

Im swelling with pride from all the comments made in honor of our fallen comrade. God Bless the Rangers. This WOD is for you CPL McGhee!
RLTW; All the way!

WOD: McGhee: as Rx 9 Rounds

17 rounds! this workout was one of the best I have ever had! thanks yall!

CFWU Mod'd

NOT as Rx'd
#185 DL

14 rounds; tough one

bw 165

13 rounds in 20 minutes

Holy crow! I tried this WOD this morning, but had not read the comments or the caption about the number of rounds Magee, Hobart and Ferro did. I did six rounds. Six. And with only 205 on the deadlift. I'm pushing 40, and I think that if I knew the bogey was higher I could have done, maybe nine, best case. 20+ rounds? No way!. I consider myself to be in very good shape, so I am blown away by the numbers you people are putting up. It is truly humbling. I have a lot of work to do. Hats off to all of you.

Scaled to 225#, 20 minutes

9 rds

Deadlifts were the sticking point. Pretty paranoid about repeating a prior DL/back spasm debacle. This will set the bar for next time anyway.

as rx'd

13 rnds

Well said #344, This past November my family and I visited D.C. did the tours of the monuments was very emotional, to look at the stars on the wall at the WW11 memorial was something ill never forget, then to see the names on the WALL was an emotional ride to see name after name of those who died for our freedom even freedoms as trivial as writing this post. After reaching the end of the wall and turning to walk over to the Korean memorial my family and I noticed chalk writings on the sidewalk, stupid crap spouting about government and what’s wrong with it. Instantly my blood is boiling as we continued down the sidewalk we came upon the people writing on the sidewalk. Not being one to keep my opinion to myself I approached them and asked in what capacity have they ever served anyone other than themselves? I asked what have you done for anyone, have you fought, have worked, have you sacrificed anything in your life for anyone else other than yourself. they had no answer or reply, they were all about 18-20 Y/O writing on the sidewalk with kids chalk, pathetic and appalling they will take all the time in the world to abuse the freedom that this brave soldier granted them they will live their lives in a state of absolute disrespect to this soldier and all that serve all the while never serving anyone other than self. You who tout the blindness of these KIDS who go to war, Kids? No MEN and WOMEN who sacrifice for others knowingly and willingly. Those where kids there in our nation’s capital writing with chalk on a sidewalk. Sorry for the long post and lack of eloquence our friend BINGO can write with. But it is disturbing the ideas so many freely tout and yet so un-freely give of themselves for any one or anybody. So thank you soldier and thank you to those who serve you are greatly appreciated.

15 rounds as rx'd

M/30/170/5-11

15 rounds plus 2 deadlifts, rx'd. That's a tough WOD. It's always an Honor to do a hero WOD.

as rx'd, 17 rds, 5 DL and 13 pushups. This was a fun one for me. Was hoping for 20 rds.

m/25/168

14 rds
did 18 12-inch box jumps

M/5-10/202/39yrs

Subbed 225# DL; 15 rds + (5) DL / (13) PU.

Feel bad because I normally try to do the Hero WOD's as RX'd, but nursing a L-3 recovery and wasn't quite confident yet. My hats off to those using 275# DL, especially the 20rd+ studs! That was a damn good workout.

Semper Fi!

Rx: 15 rounds, 5 DL, 13 PU and 8 box jumps!!! Grrr!

37yoM 188#

Thanks to all for their service and sacrifice, past and present.

23 rounds, 225 deadlift

18 rounds in 30 minutes, 19 rounds total

Scaled to 225#
24 rounds and 1DL
Incredible workout! R.I.P.

Today was my first day using CrossFit
DL=185lbs
16 rounds
LOVE IT

12 rounds as rx'd

As rx'd weights and reps

12 rounds in 21:15

Had to get home to supper with the family but great workout. RIP McGhee, thank you for your service.

15 rounds. rx'd

had to start using wrist straps on dl's on round 6(carpal tunnel). man, dl's got heavy fast. never good at box jumps. pushups were easy.
only broken rounds were some of the box jumps.

20 rounds as Rx'd with 10 seconds to spare.
When I got to round 16 I started to stare at the bar too much and my calves started to cramp on the box jumps. I did Filty Fifty and ran 8 miles yesterday and didn't think I would be able to walk today. Great WOD

As Rx'd 18rds absolutely wrecked!
RIP

C-
16+9 PSU's

21 rounds, 5 deadlifts as rx'd!

Felt amazingly strong today..

As Rx: 24 rounds
M/31yrs young/6'2"/255

I kept saying to myself "This one is for "McGhee". RIP

Bingo - Thank you for the great post.

Thank you so much to all men and women serving for this great country of ours!!

Carole
F/51/5'6"/133

18 rounds, with 155#

Kevin
M/51/5'11"/168

18 rounds, with 205#

Scaled to 225lbs DL

9 rds in 20:38

Ran out of time; had to get back to the airport. YMCA Santa Maria.

Awesome job Kevin and Carole.

Thank you Corporal McGhee, Paul, and all who serve.

Thanks Bingo.

No box at globo, jumped onto bench; DL killed me, scaled accordingly:
12 rds + DL, Pushups and 1 box jump
205 for first 5 then down by 10 lb every 5

As Rx'ed: 18 rounds

M/21/5'11"/185lbs

The only reason I got that many rounds was because I knew I was honoring Corporal McGhee. Thank you and RIP.

Nice one. Almost finished another set before time ran out. Just needed the box jumps.

As Rx'd

Gelo - 18
Spare - 18

Thanks you Crossfit, for making me forget all my troubles. Even if it was only for 30 minutes. And thank you to all who appreciate the service my brothers/sister and I provide. Speaking from Iraq, we appreciate all of you. Even the ones who say we shouldn't be here. It is because you're opinion, as blindly misled as some may be, is of value and should be heard. That is why I am here. Becuase every voice deserves a chance. All of us have a right to think and speak freely. Thank you, and don't stop. "Exhaust the body, Proceed the mind, Cultivate the spirit".

30" box, 16 + 5DL

Complete as many rounds in 20 minutes as you can of:
195 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

I think it was either 13 + pu or 12 + pu, lost count.

As Rx'd - 13 rounds + 5 DL.

To the McGhee family - our debt to you cannot be repaid.

m/42/200/5'11"

WU
row 500
DL warmup 133, 177, 200

AMRAP 30
200 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 16 inch box
13 sets + 5DL + 13 Pushup

1:40, 3:47, 5:40, 8:00, 10:23, 12:30, 14:37, 17:03, 19:19, 22:20, 25:16, 26:39, 28:43, 29:57

Scaled the weight and box jump height.

I was too beat yesterday to give this one the respect it deserved, so I swapped yesterday and today WODs. Was expecting to go 8 rounds, hoping for 10. I did better. Yay.

10 rounds

Rest in peace young Ranger.

34/m/205/6'5"

13 rds

M/34/181/6'

As rx'd: 17 rounds

m/55/155/5'10"

Scaled to 185lbs.

15 rounds. Last round of box jumps I did the jump on/off thing. Not the best for my bad knee but I wanted that last round.

M/23/190/5'11"

DL 225

Rest as RX'd

20 rounds

In Honor...
I only wish it was Rx'd and not MOD (Gotta start somewhere... #1).
225#/10Push/7 box
0:57/1:11/1:07/1:37/1:18/2:02/1:13
Total: 7rds at 10min (next time 20min @ #250/13/9)

M/36/230/5'10"

DL 225/Push-Ups/Box Jumps

13 rounds plus 5xDL

That was brutal. The first 4 rounds were good, but the 5th round everything started to hurt. My core was nice and sore from the day before.

scaled to 255
15 rnds @ 29 min, did not have any DL left

RLTW brother... will keep fighting for the ones we lost and everyone back home

rx'd
18 rnds

24 rds, 1 DL
this was looong

Sub'ed 18 in. bench for box jumps.
The rest as Rx'ed.

Completed 14 rounds.

M/33/170/5'8"

as Rx'd
17 rounds

18+DL+4 Push ups

225# for DL

48/M/184
225 DL
9
plus 1 DL

M/40/6'1"/185

265lbs DL

16 Rounds completed.

Having back issues, so subbed 155 for DL and did 10 reps instead of 5.
14+10DL

43/m/5'11"/165

165 DL
16
5DL & 9 PU

@ "JOHN 15:13-GREATER LOVE HAS NO ONE THAN THIS, THAT HE LAY DOWN HIS LIFE FOR HIS FRIENDS" - What's that say about somebody who lays down his life for countrymen he doesn't even know, just because they are is countrymen and it is his duty? Amen as well, and God Bless Corporal McGhee.

As RX'ed until the fifth set at which point I had to scale down to 255 or I was going to injure myself:

12 Sets

m/38/76/215

Stupid - I assumed this was AMRAP in 20 mins as all the others are, rather than 30. Made 10rds in 20.

M/26/192

First offical Crossfit Workout.
18 rounds as RX'd.

Deadlifts got me..no chalk and not being able to drop weights did not help.

Pushups and jumps were a joke.

RTLW

M/30/175

Dropped DL to 200lbs

24 rounds

12 rounds exactly.

16 rds + 5 DL + 7 pushups with 190#

14 rounds +5DL @135#

Haven't done a Main Page WOD is ages, but really wanted to do this one. Thoughts and prayers to Cpl. McGhee, his family & friends.

16 rounds, with 1.5 seconds to spare! That's a lot of fairly heavy deads, just plodded my way thru. Good one.

14 rounds
+2 deads

happy with my results.
the deads were the killer.

As RXD for 5 rounds.

As RXD for 15 rounds.

male, 149#, 68"

wod modified DL with 185#
12 rounds 29:52

As rx'd 16 rounds

as rx'd 19 + 5 DL and 13 push ups. Killer!!

D & W
2 home
W DL @ 182# BJ 18"
D scaled to 225# after round 1 @ 275# (no way unless I wanted a trip to the ER)

W 12 @ 28:19 no more

D 15 @ 29:32 no more

M/25/157 GregAwu

As rx'd - 16 rounds

R.I.P Ryan McGhee Thanks for your service

Rx'd 17 rounds

M/37/6'/188

14 rounds in 18 minutes then the gong went.

11 rounds rx'd

12 rounds 225lbs very tiring need sleep terrible hours i've been working

I agree with david.stover. As a deployed soldier I push a little harder during the workouts because of not wanting to quit when someone went through hell. Makes me damn proud to be a crossfitter!
26/M/5'9"/165
scaled WOD 225
19 rounds

CFWU (first time actually getting all 10 pu's each round)

Not Rx.

Used 205lbs. for deadlift for rounds 1-8. Used 175 for rounds 9-11.

10 complete rounds + deadlift + pushups

scaled DL to 225. could have done the 275 (max is around 440) but wanted to try to get more rounds in.

14 rounds + 5DL, 5PU

As RX'd

17 rds + 5 DL, 7 PU

Hell of a workout! I salute you McGhee!

sub'd 255lbs
14 rounds

sub'd 225 lbs and 20 minutes. First workout after Teefy was born.

12 rounds + 5 DLs

RIP McGhee

Loved this wod!!!!
should have went heavier on DL. next time!

16 rounds
DL 115
PU 13
BOX JUMP 9

angie f/115/48yr

12 reps 245 lbs

35yom / 208lbs

Puppy/Pack hybrid, complete as many rounds
in 20 minutes as you can of:
135 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, small box

10 rounds

I thought this looked somewhat easy (ha!), but I was DRAGGING by the end. I thought I'd have had about five more rounds than I did, but I could barely do push-ups near the end, and was stumbling on the small box jumps. Great workout!

20 RNDS RX'd

That's all my 40 yr-old T-spine could take.

M/40/180/5'10"

As Rx'd 18 rounds even.

I want Speal tested for alien DNA. (Or maybe I can get some too)

11 rounds; 3 reps of deadlift on 12th round.

as rx'd

15 rounds

M/22/167#/6'

AMRAP in 20 min:
235# DL, 5 reps
13 push-ups
24" Box Jump, 9 reps

5 rnds+ 5 Deadlifts, 13 push-ups, 4 Box Jumps

Rx'd

27 rounds
+2 deadlifts

might be feeling the 137 deadlifts tomorrow...I liked it!

F/34/140
DL 165#

12 rounds.

Awesome workout...

As Rx'd: 15 rounds plus 1x DL for the Airborne Ranger in the sky. Kids like McGhee always remind me how special it is to have a tab. RLTW!

120 kg deadlift, about 20 inch box. 13 rounds (5 seconds overtime).

CFWU.

As Rx'd: 10 rounds. DLs were brutal.

scaled to 20 minutes

DL-115
13 pushups
18"box jumps

8 rounds plus dls and pushups

m/28/160 lb
as rx'd weight and reps
12 rounds in 19:36
Had to cut it short to get to work in time. Estimate about 15 rounds plus some change with the full time based on timing of last three rounds (around 2.5 minutes each).

CFWUx3
As Rx'd: 11 rounds

As rx'd: 18 rounds. Deads stripped the skin right off of two of my fingers. Very tough.

scaled and modified

20 min.
225# DL
1.5 foot box jump
8 Rs

modified and scalled
20 min. 225# DL and 1.5 foot box jump

We are all allowed to have an opinion and express it freely only because of the men and women that fight for our freedoms. I will never take for granted that which is protected by others so that my family can live and be free. Regardless of your political beliefs you should support the men and women that are doing their jobs to keep you safe. Thank you McGhee for all that you have done, and thank you all those serving.. RLTW!!

Scaled:

20min AMRAP:

135 lb DL
13 pushups
9 box jumps

7 rounds + 5 DL

23 rounds + 1 Deadlift...brutal!!!

M/47/195

As Rx'd. 13 rds

225# deadlift x5
13 pushups
9 box jumps 18"(?)

30 min, 15 rounds plus 40 push ups and 18 box jumps

did 10 rounds in 19:03
called it quits... because I'm a pussy
21/m/155/5'8

m/50yr/200lb
scale: 225lb dead, 20" box
22 rounds

m/24/6'/180

1:40
1:42
1:47
1:47

10 rounds
205lb DL rounds 1-7
185 rounds 8-10
pushups & jumps as rx'd
thank you Cpl. McGhee

Mod'd -- 20" vs 24" box

15 rnds

as rx'd

13 +5 DL

ran 2 miles 1st
10 rds in 19 min

1st time post.. As a current military member it goes without saying that the HERO WODs are my favorite. Gives that extra push.. And I'm not going to lie and say there aren't occasionally tears at the end... Alot of good words expressed above. You all rock!

Rest in peace brother....

17 rnds + 5 DL's (DL's scaled to 225#)

37/m/185/6'

Scaled to 205

13 rounds plus 5 dead

RLTW

18 Rounds as Rx'd

As rx'd. 19 rounds + deadlifts + pushups.

This was tiring from the get-go. Deads were mostly unbroken until later rounds. Pushups were not too bad, usually got through 10 before a quick break. Box jumps felt good, but these were slow...my bench is only 20", to make it 24", I usually stack some bumper plates on it. However, all my bumpers were on the bar to get 275. So I made do by jumping on the edge of our lat pulldown machine (at least it's getting some use), but this was challenging, because the landing spot is about 9 square inches. So I was jumping up, coming back down, and resetting before the next jump.

When I started Crossfit, 5 reps of 275# deads would give me pause. Well try 100 reps at 275# - let's hope I didn't overdo it. Lower back is very fatigued now.

scaled
30 min.
5-DL 205#
13- pushups
9- box jumps 22"
13 rnds.
RIP McGhee

felt crappy scaled down to 225# after first set did 7 sets (I think)

m/22/6'2''/180lbs

As Rx'd

13 rounds + 5 DLs

Did 20min then some lifts to try and make some gains
215lb deadlift since I am light as a feather
10 rounds and one more deadlift

M/50/151/1-1-06

Still suffering with chest cold.

205# DL
AMRAP 20:00

8 rounds @ 19:40

13 rounds...dropped dl's to 225 after round 6

21 rounds...not bad for 46yr. old. slow recovery...LOVE IT...

225# dl
20 mins due to time

10 rnds

this one hurt
RIP

M/ 36/ 132 lbs/ 5'-6"
8 full + 3 D.L. in a little under 24 minutes... BAD WOD...I stopped because my hands were getting too messed up. I NEED to remember to bring and use chaulk when I D.L. My grip was a big factor. I used 255 lbs for the D.L. and after the second round I was doing it in singles... pretty good form, but I make a lot of noise in lowering it, so I get a lot of bad looks wen I do heavier D.L.s.... oh well... I know I'm working doing lots of reps with just a bit under 2X bodyweight. I liked the prefatigue from the box jumps,.. really opens up the hips ... nice part of this WOD in my opinion. First time trying this one. I liked it. I was feeling good, but my hands were geting beaten up and I don't want that to limit my training, so for the first time ever I think I actualy stopped really early in a WOD... also after my 8th round I was not into it mentally for some reason.... Like coach says: it's o.k. ot be a pussy.. nobody wants to hear that, but this time it was the truth a little bit.. live to hit another WOD with more intesity.

31 yom, 190 lbs

14 rounds

subbed 225 on DL

4/18...7 rds.
Scaled to 20 mins, 225# DL's, 20" box jumps. Still pretty wrecked from filthy 35 yesterday. And, left ant. delt still really sore.

DL scaled to 225#

13 Rounds. Lower back spasms after 11.

4 rounds 225# DL

rip McGhee.

as rx'd: 15 rounds

17 Rounds @ 225lbs

RLTW_ATW

15 rounds, @115lbs. RIP Corporal McGhee.

As rx'd: 30 rounds

M/45/170

subbed 225 deadlifts

155 rds + dl's

Sorry 15 rds above

subbed 135# DL

7 rds + 2 DL

RIP Cpl McGhee.

hard wod.

10 rounds at 225
4 more rounds at 135

couldn't lift the 225 anymore without injury risk, my prior multi set DL PR is 250.

had to scale down to 225 lbs cuz no chalk
*30 rounds*

12 rounds at 95#

Scaled to ensure proper form on DL's. I can sustain good form using 245#.

Deadlift 245#
Push Ups
20" Box Jumps

15 Rounds + 5 DL's
Total of 410 reps

9 rounds as rx'd

got to round 9 with 6m left and I couldn't get one more DL, body was just done. Tried a few more times...couldn't get it

In my 5th week of Crossfit and I absolutely love it.

m/44/5'10"/224
rxd
12 complete rounds + 5 deadlifts
This WOD worked out the Filthy Fifty soreness but has not come back with a vengeance.

CFWUx1
8x45, 5x135, 5x205 DL warmup
Scaled DLs to 255
15 rds
At home in the garage.

19 April.
14 reps.
box jumps and pushups fine.
1st 4 sets deadlift 75 lbs; last 10 65 lbs.

I wish people would stop dying for this country... More for their families sake, and for their own; but also for mine!

14 rounds rx'd

Lower back is smoked.

Reviewed the video and I only got 13 rounds, crap!

9 rounds 225# 24"

wanted to do heavier deadlifts, despite having a lot of back tightness in the past while, so I chose to do 135 DL, and scale to 15 minute AMRAP - was hoping for ~7 rounds.
In the 5th round of deads, my back totally gave, so I finished the 5th round and called it a day.
DL's, pushups and box jumps are all weaknesses of mine - lovely!
5 rounds in 11:22

bw254.2, AMRAP/20 with 225. 12 rounds, worked out with mark.

scaled DL down to 225#
14 rounds

@ the sweatbox
As Rx'd

13 rds

deadlifts were heavy from the
start...lower back was shot, kept
getting hard to come back to the bar,
push ups and box jumps were a breeze

WOD
"McGhee"

as rx'd,D/L @ 125kg,

15 rounds + 5 D/L's.

Had to slow down and watch out wi the d/l's as the rounds went on,but just concentrated on good form,instead of bouncing up and down,no breaks on reps in any round.
Sn. Halt.d/l's,Sn. High-pulls,70k seems sooooo light now !would've snatched it,but not allowed in the gym !?!

@thesweatbox

15rounds

155 lb DL
box pushups 24 inch box
24 inch box jump

20 minutes

8 rounds + 5 DL + 13 PU + 2 BJ

Sub'd double-unders for box jumps, 3:1;
18 rds

as rx'd, 12 rounds

as rx'd, 12 rounds in 29:05

RIP

M 36/5'10"/170

1st rnd 275 DL
2nd rnd 265 DL
3 - 12 255 DL

Rx'd
12 rounds

"McGhee" scaled:
DL: 185lb x 5
pu: x13
BJ: x9
30 min, 18 rounds

M 25/6'0"/185lb

Managed 14 rounds as Rx'd after a rare weekend of heavy partying.

Finished the last box jump with 4 seconds left.

RIP Cpl. McGhee

subbed dl #225
14 rnds.

Thank you McGhee and all the men and women that protect me and my families freedoms.

16 rounds as rxd. Just had to beat 15 to win in my group

as rxd 16 +13 push ups

f/22/5'6"/146

Sore back from my first crack at playing golf the day before. Ended up losing count of rounds - best estimate is 12 + 3 DLs. 1st round was 170# and all subsequent were 145#.

m/44/6'0/210

as rxd 14 rounds. This was a major beat down unlike any other I have felt.

M/31/5'9/175

as Rxd

16 Rounds

Subbed 135 lb deadlift
16 rounds

sub#225 DL
-
14rnds + 3DL

my DL max is #255, so this was tough...but, the PU and box jumps were all unbroken and I felt I could of done even more if the DL wasn't so tough...thanks Crossfit! :-)

14 rds. + 5 DL + 7 Push up (275 rds. 1-2, 225 the rest)

50/m/145
DL-200#
20 rounds

11

31/m/71"/180#/Camp Virginia, Kuwait

CFWU x3
15 rounds & 2 DL as Rx'd

with 255 after the first two rounds.

17(or 18(I am writing down 17)) + 2 Dead Lifts

CF warm up x 3rounds.

Me- Subbed 185 lbs for deadlift. Lori subbed 75 lbs for dead lift. 19 inch box (all we had).

Rounds- Me- 23 Lori- 20

RIP McGhee and Thank You for your service.

Finally got to do this WOD last night (4.19):
As RX'd:
16 full rounds
Plus 5 DLs, 13 Pushups, 2 Box Jumps

Great WOD!

Finally got to do this WOD last night (4.19):
As RX'd:
16 full rounds
Plus 5 DLs, 13 Pushups, 2 Box Jumps

Great WOD!

as rx'd

15 rds.

the pain is like no other!

DLs@115
Box jumps@20"
16 rds + 5DLs + 13 PUs + 4 box jumps

RIP

As Rx'd. Done on 4/19/10.
17 rounds + 5 DL + 13 PU

"Mrs. Miyagi"
Done on 4/20/10.
AMRAP in 15 minutes:
135 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box
9 rounds

14 rounds using 225 lbs for the deadlifts

Thank you Cpl. Mcghee, from a grateful country

225 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 20 inch box

5 rounds in 10 min, hadn't done DL in months, decided not to push the low back, surprised that box jumps went well
M/54/6'3"/215

205#, 20" box
18 rounds

as rx'd

14 rounds

as rx'd 12 Rounds
180 lbs. 46 y.o. Male

As rx'd..chest to floor every push up, 16 rounds & 5DL
Female/40/5'7"

Goal was 15 rounds as seen on video...THRILLED to beat that! :)

18 rounds as rx'd

Toughest part: Flipping that mental switch at the start of each new set of deadlifts. Great test of the body and will! Excellent WOD!!

M/25/5'11''/195

18 Rounds as Rx'd

275lb Deadlifts were a fantasy for me a month ago until things started slowing down for my team here in Iraq. This last month I have seen the most improvement in my level of fitness and strength in my entire life. Thanks CrossFit and thank you for continuing to honor our heroes. Rangers lead the way.

M/25/5'8"/165
SSG U.S. Army

Male/18/5'10"/184

18 rounds.

kept the official 275 lbs. on the entire time. great WOD. great WOD.
RIP Mcghee

49/m/190

As Rx'd 17 rds. Respects to the family and crew of
Corporal Ryan C. McGhee.

As rx'd:
Kevin - 20 rounds

Scaled 230DL:
Dave - 17 2/3 rounds

13 rds in 20 mins of
60k Deadlift x5
Push up x13
Box Jump x 9

Scaled DL to 225

10 rnds in approx. 28 minutes

255# Deadlift
10 rounds +1 Deadlift

m/41/169/5'9"

subbed 9 toes to bar for boxjumps

12 rounds + 1 Deadlift

225lb dl 20 min 10 rds

LOVE this workout

22rds and 5 deadlifts

finish strong

Corporal McGhee rest in peace. May God comfort your family and friends.

12 rounds
M/49/197#/72"

15 rds

never forget

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
18 rounds even.
Pushups not bad. All unbroken. DL unbroken except for last round - 4+1. BJ worst-very broken. Easier if weight stayed in middle, land on toes, jump from heels.

23.m.138.65"

as rx'd
11rds + 5DL + 13Push up(PR)

15 rounds as prescribed. It was awful.

17 rounds with a 25 lb weight vest on

m/30/6'/160

15 rounds w/ 200lbs and box jump to bench. tough wod. pretty weak these days. time to ramp it up.

285! That's almost my PR.

Did 11 rounds and 8 pull-ups with using 235# for dead lift and an 18in chair for the 24in box.

M/40/193

I sure hate to see these hero wods. This one was exceptionally hard. Rest in peace brother.

20 rounds Rx'd

M/32/5'9"/150

Subbed 205lbs deadlifts (ME style; no bouncing).

16 rounds.

15 rounds. A/C & ingrown thumb nail hampered grip throughout. KK LeM.

scaled 230lb

18 rounds, with a sore lower back...

15 rounds, as Rx'd

15 rounds as Rxd M/163

RIP Ranger, to all the fallen service members, thank you I love you all

8 rounds
20 minutes
185# DL

dl @ 205

15 rounds

205# DL

18 rounds + 1 DL

Jebus that was intense.

13 rounds

2 rounds @ 275
11 rounds @ 225

11 rounds @ 205

Had to run pretty far to each station

12 rounds as rx'd

11 rds @ 185#

AMRAP 20 minutes

185 lb. deadlift, 5 reps
13 pushups
20" box jump, 9 reps

11 rounds + 1 DL

should've gone heavier on deadlift (205). pushups were limiting factor

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps SUB 225 pound
13 Push-ups
9 Box jumps, 24 inch box

15 + 1 Deadlift

225 lbs x 5
13 pushups
9 jumps onto chair (20-22"?)

15 rounds in about 29:15

Protecting my back after recent minor injury so transitions into DL were kind of slow since I was making sure to have good setup. Pushups probably the limiting factor as all sets broken after set 5 (I think). No broken DL or jumps.

6'0 198 40year old phys-ed teacher did this workout with 2 high school football players

Nate 6'0 230 18 years
Jeremy 6'5 258 18 years
(all deadlifts on a trap bar)

Me -20 rounds as rx'd. I was ABSOLUTELY crushed for the rest of the day

Nate-22 rounds
Jeremy - 20 rounds

R.I.P sir. RX'd 26 rounds.

14 rnds + 1 dl

M/29/182/5'10"

as rx'd

16 rounds

kicked my ass. scaled weight to 225, then to 185 for the final 2 or 3 rounds

12 rounds even(PR)

15 rounds

http://www.extremepullups.com

EJ
M/37/170
8 ROUNDS IN 17:50; STOPPED BECAUSE I WAS SCARED I MIGHT NOT BE ABLE TO MOVE TOMORROW
EJ

CFWU then:

AMRAP 30min:
5xDL 275#
13xPushup
9x45#OHS

16rnds+2 DL's

later,
b
m/33/5'8-1/2"/167

as rx'd

21 Rounds +(5/6/0)

Great WOD. Did half (i.e. 15 minutes) due to time constraints.
At the 15 min mark I had done 7 rounds and was about to hop on the box. Finished the 8th round at 15:28. I could see things going down hil very quickly within the next round or so, but still smoked at 15 min.

as rx'd: 17 rounds

DL's killed me.

Been putting this off for too long... started at 270 but scaled to 220 after 5 rounds.

12 rounds + 5 DLs

[12 + 5]

M/34/177

Complete as many rounds in 30 minutes as you can of:
205 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

17 rounds

finished with 2 mile run (~8:00 pace)

Did 225lb DL
13 push ups
9 box jumps
16 rnds
Back started hurting a bit so had to slow down on DLs.

10 2/3 rounds

9/2/2010

McGhee Rx'd at Crossfit La Verne

24 Rounds

Only doing CrossFit for a few weeks now but enjoyed the challenge here.

20 rounds as rx'd

M/36/5'10"/185

As rx'd, 22 rounds + 3 Deadlifts (PR).

Ow, my back! I got 19 rounds last time on this, so I was shooting for 20+. Had 8 rounds by 10 min, and 15 rounds by 20 min. From 10 minutes on in this WOD, I was pacing at 1 round every 1:30. This usually worked out to be 50 seconds of work, and 40 seconds of rest. Interestingly, this seemed sustainable, and did not seem any more difficult at 25 minutes in than it was at 15 minutes. In the last 5 minutes, I felt like I had a little left in the tank, so I cut the rest time down, and tried to just push through - probably bought me one more round.

198/200

19 rounds + 13 pushups. I haven't lifted this heavy in awhile, so I know I can improve if I continue with heavy lifts. Pushups and Box jumps were easy the whole time.

m/19/6’1/210

16 rounds at 275# dl, hand release push ups, and 27” box jumps. Very humbling WOD

Having been on this mission in 2009 and providing medical care for Mcghee that night I can say it was very euphoric. But actually visiting his gravesite four months later in Arlington was the saddest day of my life to date. I will do this wod tomorrow with self sacrifice in mind and Mcghee plus his family in my heart. I will fight on the Ranger objective though I be the lone survivor!!

RLTW

F/32/120#/5'6"

12 rounds at DL 165#
All else as Rx'd

8 rounds in 18:30, 185# dl