April 15, 2010

Thursday 100415


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

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.


Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee" by CrossFit Again Faster - video [wmv] [mov]

Posted by lauren at April 15, 2010 5:00 PM


Comment #1 - Posted by: Whit at April 14, 2010 4:59 PM

Rest Easy Cpl,

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

Comment #2 - Posted by: GregP at April 14, 2010 5:00 PM

God Bless Corporal Ryan C. McGhee.

Comment #3 - Posted by: bo_D_47yom/145#/5'8" at April 14, 2010 5:03 PM

Here's a toast. . .

Comment #4 - Posted by: CF Athens at April 14, 2010 5:03 PM

Sua sponte!

Comment #5 - Posted by: Dan at April 14, 2010 5:10 PM

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

Comment #6 - Posted by: Leon at April 14, 2010 5:11 PM

RLTW good workout for a great american

Comment #7 - Posted by: chris at April 14, 2010 5:27 PM


Comment #8 - Posted by: 2 Corinthians 4:8-9 at April 14, 2010 5:27 PM


This one's for you McGhee.

Comment #9 - Posted by: justin at April 14, 2010 5:38 PM

who is that James Hobart kid...

Comment #10 - Posted by: jason leydon at April 14, 2010 5:38 PM


Comment #11 - Posted by: t at April 14, 2010 5:44 PM

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

Gonna have to kill the WOD tomorrow.

Comment #12 - Posted by: Andrew_b at April 14, 2010 5:44 PM

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.

Comment #13 - Posted by: Dave at April 14, 2010 5:58 PM

Rangers Lead The Way.

Comment #14 - Posted by: Chris J at April 14, 2010 5:58 PM

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.

Comment #15 - Posted by: bingo at April 14, 2010 5:58 PM

"Filthy Fifty" Rx'ed 31:13

Comment #16 - Posted by: quinn McCutchen M/40/150/5'10" at April 14, 2010 6:05 PM

Bingo. . .well done and well said!

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

Comment #17 - Posted by: Tim Carr at April 14, 2010 6:06 PM


Comment #18 - Posted by: Craig at April 14, 2010 6:17 PM

That was beautiful Bingo,

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

Comment #19 - Posted by: aether_tron at April 14, 2010 6:19 PM


Comment #20 - Posted by: LBM0323 at April 14, 2010 6:21 PM



Comment #21 - Posted by: Kyle at April 14, 2010 6:23 PM

God Bless,You will not be forgotten Cpl.

Comment #22 - Posted by: Ryan at April 14, 2010 6:24 PM

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.

Comment #23 - Posted by: Eric at April 14, 2010 6:26 PM


Comment #24 - Posted by: Cpl J.Woods at April 14, 2010 6:32 PM

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

Comment #25 - Posted by: Yahny m/23/6'0/ 195 at April 14, 2010 6:40 PM

New hero wod breaks my heart every time :( RIP

Comment #26 - Posted by: cookie at April 14, 2010 6:42 PM


Comment #27 - Posted by: Pat Sherwood at April 14, 2010 7:00 PM

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

Comment #28 - Posted by: Pam Crossfit Myrtle Beach at April 14, 2010 7:04 PM



Comment #29 - Posted by: charley at April 14, 2010 7:06 PM

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!!

Comment #30 - Posted by: Miguel at April 14, 2010 7:08 PM

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.

Comment #31 - Posted by: Patrick Knight at April 14, 2010 7:12 PM

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.

Comment #32 - Posted by: adam at April 14, 2010 7:18 PM

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

Comment #33 - Posted by: steven@CrossFitAffliction at April 14, 2010 7:18 PM


Comment #34 - Posted by: demps at April 14, 2010 7:26 PM

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


Comment #35 - Posted by: Mike at April 14, 2010 7:26 PM

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?

Comment #36 - Posted by: Josh M at April 14, 2010 7:28 PM

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

Comment #37 - Posted by: BluesDog at April 14, 2010 7:40 PM


Comment #38 - Posted by: matt at April 14, 2010 7:46 PM

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.

Comment #39 - Posted by: George at April 14, 2010 7:51 PM

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.

Comment #40 - Posted by: Mike at April 14, 2010 7:56 PM

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

Comment #41 - Posted by: bingo at April 14, 2010 7:59 PM

anyone know where to get old fashioned Crossfit shirts?

just one that says CrossFit: Forging elite fitness

Comment #42 - Posted by: Brendan at April 14, 2010 8:09 PM

#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

Comment #43 - Posted by: Apolloswabbie 72.5 209 46yoa at April 14, 2010 8:22 PM

RIP, brother. RLTW

Comment #44 - Posted by: Duane at April 14, 2010 8:45 PM

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

Comment #45 - Posted by: rashmi at April 14, 2010 8:46 PM

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

Comment #46 - Posted by: Damon - Wasatch at April 14, 2010 9:03 PM

RLTW Brother

One for the Airborne Ranger in the sky

Comment #47 - Posted by: Ronin 3 at April 14, 2010 9:05 PM


11 rounds + 1dl as rx'ed

Ranger, lead the way.

Comment #48 - Posted by: mchasse at April 14, 2010 9:33 PM

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


Comment #49 - Posted by: Matt Little at April 14, 2010 9:46 PM

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!

Comment #50 - Posted by: Leslie at April 14, 2010 9:58 PM

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.

Comment #51 - Posted by: Keith M at April 14, 2010 10:24 PM

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.

Comment #52 - Posted by: Drew Thompson at April 14, 2010 10:55 PM

RIP Ranger.

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

Rangers Lead the Way!

Comment #53 - Posted by: Don Clarkson at April 14, 2010 10:56 PM

Let's do it yall!

Comment #54 - Posted by: Ray New at April 14, 2010 11:23 PM

RIP Ranger.

WOD as rx'd - 13 rounds.

Comment #55 - Posted by: Jason Donaldson - The Cell at April 14, 2010 11:25 PM


Comment #56 - Posted by: SUFFER at April 14, 2010 11:26 PM

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.

Comment #57 - Posted by: Vats at April 15, 2010 12:59 AM

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

Comment #58 - Posted by: chipusma12 at April 15, 2010 1:12 AM

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 :)


Comment #59 - Posted by: jake at April 15, 2010 1:22 AM

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?

Comment #60 - Posted by: wrestler315 at April 15, 2010 2:00 AM

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.

Comment #61 - Posted by: Douglas_P at April 15, 2010 2:29 AM


18 rds

Comment #62 - Posted by: cosmo at April 15, 2010 2:41 AM


Comment #63 - Posted by: Waechter at April 15, 2010 2:48 AM


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

Comment #64 - Posted by: ArcLite at April 15, 2010 2:53 AM

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

Comment #65 - Posted by: david plumey at April 15, 2010 3:42 AM


Hotel not equipped for McGhee...

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


Comment #66 - Posted by: Dan D. at April 15, 2010 4:09 AM

Sua Sponte! RLTW!!

Comment #67 - Posted by: Jerry at April 15, 2010 4:20 AM


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

13 rounds + 2 DLs

Comment #68 - Posted by: nutfam at April 15, 2010 4:24 AM

Hoorah, Bingo. Right on the head.
185 DL
17 rounds

Comment #69 - Posted by: 0tter1 at April 15, 2010 4:25 AM

as rx'd

23 + 2 DL's

Comment #70 - Posted by: joecam 35/M/190 at April 15, 2010 4:30 AM

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.

Comment #71 - Posted by: shaveem at April 15, 2010 4:34 AM

Rest in Peace brother. RLTW.

Comment #72 - Posted by: Russell Berger at April 15, 2010 4:35 AM

12 rds

Comment #73 - Posted by: jaycmar10 at April 15, 2010 4:48 AM

#60 Try 225#

Comment #74 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at April 15, 2010 5:01 AM

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).

Comment #75 - Posted by: elizaj at April 15, 2010 5:07 AM

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.

Comment #76 - Posted by: Brian/26/5'7/185 at April 15, 2010 5:14 AM


225# 15 rounds

Comment #77 - Posted by: Stretch at April 15, 2010 5:15 AM

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.

Comment #78 - Posted by: emiller at April 15, 2010 5:19 AM


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.

Comment #79 - Posted by: Caleb at April 15, 2010 5:29 AM



16 rounds

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

Comment #80 - Posted by: MWade at April 15, 2010 5:31 AM


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


Comment #81 - Posted by: mom to five at April 15, 2010 5:32 AM

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

Comment #82 - Posted by: barrettorama - m 31-5'8"-205lbs at April 15, 2010 5:32 AM

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

Comment #83 - Posted by: MattTruss M/25/5'7/165 at April 15, 2010 5:39 AM

As rx'd, 18 rounds.

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

Comment #84 - Posted by: Dan at April 15, 2010 5:42 AM

10 rounds in 20 minutes of;

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

Comment #85 - Posted by: chris M/34/69"/195 at April 15, 2010 5:44 AM


scaled, 225lbs & 18" box jumps

14 rds

Comment #86 - Posted by: elliott at April 15, 2010 5:47 AM

16Rnds + 5DL @245#

Comment #87 - Posted by: Andrew_b at April 15, 2010 5:50 AM

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!!!!

Comment #88 - Posted by: rock24 at April 15, 2010 5:56 AM


Scaled 225# on DL
13 Rounds

Comment #89 - Posted by: Richard at April 15, 2010 6:01 AM

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

Comment #90 - Posted by: VENNI 36/6'0/ 209 at April 15, 2010 6:11 AM

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!

Comment #91 - Posted by: Corey Bibolet 40/M/163/5'8" at April 15, 2010 6:13 AM

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!

Comment #92 - Posted by: Paul O'Brien at April 15, 2010 6:39 AM

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

9 rounds + 5 DLs

Comment #93 - Posted by: jeglit (m/38/6'4"/220) at April 15, 2010 6:42 AM

RIP Brother

10 rds. Heavy DLs for me

Hands are a mess.

Comment #94 - Posted by: Wayne at April 15, 2010 6:45 AM

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

Comment #95 - Posted by: Ronin at April 15, 2010 6:50 AM


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

Comment #96 - Posted by: Townsend at April 15, 2010 6:59 AM

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.

Comment #97 - Posted by: jongb at April 15, 2010 7:01 AM


"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!!

Comment #98 - Posted by: Shane Cross at April 15, 2010 7:08 AM


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 

Comment #99 - Posted by: Derek at April 15, 2010 7:16 AM


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

Comment #100 - Posted by: thetimmy at April 15, 2010 7:26 AM


Rest in peace, Corporal Ryan C. McGhee

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

12 rounds + 3 DL

Comment #101 - Posted by: D Craig at April 15, 2010 7:31 AM

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.

Comment #102 - Posted by: Simon/29/M/185/5'9" at April 15, 2010 7:35 AM

DL @255

16 rounds

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

Comment #103 - Posted by: Whit at April 15, 2010 7:37 AM

12 rds as rx'd

Comment #104 - Posted by: Andy at April 15, 2010 7:42 AM

As RXed

17 rounds

Push-ups killed me. Surprisingly deads all unbroken.

RIP McGhee

Comment #105 - Posted by: Jade_Jenny_M_24_185lbs at April 15, 2010 7:43 AM


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!

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"

Comment #106 - Posted by: david stover at April 15, 2010 7:54 AM


scaled DL to 245

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

Comment #107 - Posted by: TBone at April 15, 2010 7:55 AM

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


Comment #108 - Posted by: Chris H m/32/147/67" at April 15, 2010 8:07 AM

RIP McGhee. My respects to all who serve.

Comment #109 - Posted by: Kamper M/45/200/74" at April 15, 2010 8:25 AM

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

Charlie (39yrs/180lb)

Comment #110 - Posted by: charlie at April 15, 2010 8:26 AM

RIP Ranger McGhee


Comment #111 - Posted by: JR at April 15, 2010 8:28 AM

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!


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!

Comment #112 - Posted by: Steven M. Platek, Ph.D. at April 15, 2010 8:29 AM

As Rx'd 15 rounds and 5 dead-lifts.

Comment #113 - Posted by: Law at April 15, 2010 8:31 AM


As Rx'd
14 rounds
5 dlifts
13 Pushups

I'm dead! uggh

Comment #114 - Posted by: Steeler at April 15, 2010 8:38 AM

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

Comment #115 - Posted by: Stormi at April 15, 2010 8:44 AM

cheapest bumper plates? anyone?

Comment #116 - Posted by: David at April 15, 2010 8:48 AM

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.

Comment #117 - Posted by: kw at April 15, 2010 8:48 AM

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.

Comment #118 - Posted by: David Mazo at April 15, 2010 8:48 AM


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

7 Rounds

Comment #119 - Posted by: UD-ai at April 15, 2010 9:00 AM


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

21 rds as RX'd

Comment #120 - Posted by: Jones at April 15, 2010 9:03 AM

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!

Comment #121 - Posted by: Brendan C at April 15, 2010 9:12 AM

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.

Comment #122 - Posted by: BillB at April 15, 2010 9:13 AM

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

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

Thanks to you all.

Comment #123 - Posted by: Russ W at April 15, 2010 9:16 AM

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

Comment #124 - Posted by: xbadamsx at April 15, 2010 9:21 AM

19 rounds even

Comment #125 - Posted by: Nickosaurus at April 15, 2010 9:22 AM

RIP Ranger McGhee. My thanks to all who serve.

Comment #126 - Posted by: Kathy at April 15, 2010 9:23 AM

15 rounds - 3 reps box jumps

Comment #127 - Posted by: neilz at April 15, 2010 9:24 AM

BW 172

As rx'd

25 Rounds + 5/10

Thanks for your service, RIP

Comment #128 - Posted by: Eric O at April 15, 2010 9:25 AM

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...

Comment #129 - Posted by: Ryan Lapp at April 15, 2010 9:27 AM

10 rds + 2DL

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

Comment #130 - Posted by: brittk at April 15, 2010 9:27 AM

14 rounds - 185 deadlift

Comment #131 - Posted by: Tony D'Apice at April 15, 2010 9:35 AM

thank you soldier!

13 rounds
135# dl
as rxed otherwise

thanks again!

Comment #132 - Posted by: Jessica at April 15, 2010 9:39 AM

M 43 6' 210

with 23lb weight vest 17 rounds even

used 20 inch box and did steps

Comment #133 - Posted by: Chris McK FD at April 15, 2010 9:41 AM

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

Comment #134 - Posted by: Erik at April 15, 2010 9:52 AM

RIP. Thank you for your service.


15 rounds
140# DL
as RX'd otherwise

Comment #135 - Posted by: Val at April 15, 2010 9:59 AM

18 rds, scaled dl to 225#

Comment #136 - Posted by: j. galt at April 15, 2010 10:07 AM

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

Comment #137 - Posted by: Adam J at April 15, 2010 10:08 AM

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

Comment #138 - Posted by: Tom at April 15, 2010 10:08 AM

Fair winds and following seas RANGER. You are remembered.

Comment #139 - Posted by: stan k at April 15, 2010 10:08 AM

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.

United States Navy

Comment #140 - Posted by: Donald at April 15, 2010 10:09 AM

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

Comment #141 - Posted by: meredith at April 15, 2010 10:10 AM

115lb dl, 13 push ups, 9 box jumps
17 rnds

Comment #142 - Posted by: JasonD at April 15, 2010 10:20 AM

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

Comment #143 - Posted by: grizzlyribs at April 15, 2010 10:20 AM


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

Comment #144 - Posted by: Karim saoud at April 15, 2010 10:22 AM

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.

Comment #145 - Posted by: Cloudraker at April 15, 2010 10:26 AM

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

Comment #146 - Posted by: Mike at April 15, 2010 10:27 AM

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

Comment #147 - Posted by: Jette 40/M/5'11"/175 at April 15, 2010 10:27 AM

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

Comment #148 - Posted by: Linwood Wright at April 15, 2010 10:28 AM

16 rounds with 225#

Comment #149 - Posted by: Rusty at April 15, 2010 10:36 AM

As rx'd - 12 rounds

Comment #150 - Posted by: Shane at April 15, 2010 10:44 AM

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

Comment #151 - Posted by: Leon at April 15, 2010 10:45 AM

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

13 rounds Rx

Comment #152 - Posted by: Flarega 6'4"/220/28yrs at April 15, 2010 11:02 AM

scaled WOD "McGhee"

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

10 rounds in 18:57

Comment #153 - Posted by: ryantrues at April 15, 2010 11:04 AM

13 rds (185lbs)

Comment #154 - Posted by: kylec at April 15, 2010 11:07 AM


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


10rounds 2reps deads

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

My prayers for you and your familly McGhee.

Comment #155 - Posted by: NikNichols42yo 5'7'' 165lbs at April 15, 2010 11:07 AM

What an inspiration to usall! 12 rounds

Comment #156 - Posted by: Lil_Mess at April 15, 2010 11:13 AM

15 rounds:

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

Comment #157 - Posted by: nicole:31/5'2"/125 at April 15, 2010 11:17 AM

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.

Comment #158 - Posted by: Brian/26/5'7/185 at April 15, 2010 11:19 AM

Nicely Stated Agree 100% #158

Comment #159 - Posted by: Chris McK FD at April 15, 2010 11:22 AM

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!

Comment #160 - Posted by: dean at April 15, 2010 11:23 AM

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

Comment #161 - Posted by: Jared at April 15, 2010 11:28 AM

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.

Comment #162 - Posted by: Jared at April 15, 2010 11:32 AM


As Rx'd - 14 Rounds

Comment #163 - Posted by: Alan at April 15, 2010 11:44 AM

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.

Comment #164 - Posted by: Casey P. in Milwaukee M/42/5'10"/170# at April 15, 2010 11:49 AM

14 rounds 220lbs deadlifts

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

Comment #165 - Posted by: jc at April 15, 2010 11:51 AM


13 rounds plus 4 DL

225lbs on deadlifts

broken deadlift sets after about 8 rounds

Comment #166 - Posted by: Richard at April 15, 2010 12:01 PM

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

Comment #167 - Posted by: Travis at April 15, 2010 12:10 PM


15 rds
225# DL

Comment #168 - Posted by: Matthew at April 15, 2010 12:11 PM

As Rx'D 21 rounds

Comment #169 - Posted by: Hammack at April 15, 2010 12:12 PM

As Rx'd 21 rounds

Comment #170 - Posted by: Hammack at April 15, 2010 12:13 PM

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.

Comment #171 - Posted by: Jcook at April 15, 2010 12:17 PM


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!

Comment #172 - Posted by: Tind at April 15, 2010 12:18 PM

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!

Comment #173 - Posted by: D mac at April 15, 2010 12:22 PM

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.

Comment #174 - Posted by: stryder9 M/36/5'8"/155# at April 15, 2010 12:24 PM

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

Comment #175 - Posted by: Andy G. at April 15, 2010 12:29 PM

so young

Comment #176 - Posted by: Steve at April 15, 2010 12:32 PM

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.

Comment #177 - Posted by: EmilX 25/m/163Ibs/183cm at April 15, 2010 12:32 PM

DL@205 lbs

16 rds
+5 DL

Thanks McGhee.

Comment #178 - Posted by: Zan at April 15, 2010 12:36 PM

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.

Comment #179 - Posted by: KMChan M/32/67"/175 at April 15, 2010 12:36 PM

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.

Comment #180 - Posted by: Kelly Moore 46/F/5'/114# at April 15, 2010 12:37 PM

8 with 138 DL.

Comment #181 - Posted by: jmb at April 15, 2010 12:39 PM

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

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

Comment #182 - Posted by: Kamper M/45/200/74" at April 15, 2010 12:39 PM

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

Comment #183 - Posted by: Ross at April 15, 2010 12:40 PM


14 rds rx'd


Comment #184 - Posted by: aj at April 15, 2010 12:40 PM


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

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

Comment #185 - Posted by: T Holm at April 15, 2010 12:41 PM

Dang bruts...

19 rounds

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

Comment #186 - Posted by: Mark at April 15, 2010 12:55 PM


As Rx'd:

14 rounds.

DLs killed me.

Comment #187 - Posted by: upstatesooner at April 15, 2010 12:56 PM

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

Comment #188 - Posted by: dk m/33/6'0"/218 at April 15, 2010 12:58 PM

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

As Rx'd 11 rounds in 22min

Had to stop there:(

Comment #189 - Posted by: Bugsy at April 15, 2010 1:03 PM

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.



Comment #190 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 15, 2010 1:12 PM

Cfwu x 2

Rx'd 10. ± 5 d/ls and 9 push ups

Comment #191 - Posted by: tpdfish at April 15, 2010 1:12 PM

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

Comment #192 - Posted by: mr blue at April 15, 2010 1:15 PM

15 rounds @ 225lbs

Comment #193 - Posted by: Rory Mac at April 15, 2010 1:21 PM

scaled to 225lbs to push harder/faster

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

Comment #194 - Posted by: Jon-David at April 15, 2010 1:22 PM

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

Comment #195 - Posted by: bill m/51/72"/212 at April 15, 2010 1:22 PM

44yom 185lbs

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

DL 175lbs.
Total: 11 Rds.

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.

Comment #196 - Posted by: Harry at April 15, 2010 1:24 PM

seems the popular choice

I did this as well
225# DL

20 rds

Comment #197 - Posted by: permac M/35/6'/185 at April 15, 2010 1:26 PM

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.

Comment #198 - Posted by: David at April 15, 2010 1:27 PM

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.

Comment #199 - Posted by: chris wilburn at April 15, 2010 1:39 PM

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.


Comment #200 - Posted by: Don Clarkson at April 15, 2010 1:39 PM

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)

Comment #201 - Posted by: Doug S at April 15, 2010 1:47 PM

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)

Comment #202 - Posted by: gs at April 15, 2010 1:53 PM

-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.

Comment #203 - Posted by: CJPSmith M/23/5'10"/176 at April 15, 2010 1:54 PM

#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.

Comment #204 - Posted by: Rusty at April 15, 2010 1:54 PM

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

Louisville, CO

Comment #205 - Posted by: Shawn Bandel at April 15, 2010 1:56 PM

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.

Comment #206 - Posted by: Speal at April 15, 2010 1:58 PM

what does ROM mean?

Comment #207 - Posted by: m/17/5'9"/170 at April 15, 2010 2:05 PM


225# deadlift

18 rounds in 30:03

Comment #208 - Posted by: ericthered at April 15, 2010 2:06 PM

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

Comment #209 - Posted by: Billy at April 15, 2010 2:07 PM

3 rds CFWU

18 rds in 30 minutes
subbed 205 DL

Comment #210 - Posted by: NUcf m/24/5'7"/155 at April 15, 2010 2:08 PM

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

Comment #211 - Posted by: Jim D. 49 m/165/5'11" at April 15, 2010 2:13 PM


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!

Comment #212 - Posted by: Brad at April 15, 2010 2:15 PM

Not at the gym today.

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

in 20 minutes.

Comment #213 - Posted by: Wang Fu at April 15, 2010 2:17 PM

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.

DL 175lbs.
Total: 11 Rds.

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

Comment #214 - Posted by: Harry at April 15, 2010 2:17 PM

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.

Comment #215 - Posted by: Brian m/19/6'3"/225 at April 15, 2010 2:24 PM

As RX'd: 17 rounds in 29:06

Comment #216 - Posted by: R.Lee_Seattle at April 15, 2010 2:25 PM


as rx'd: 15 rds

Comment #217 - Posted by: Casey at April 15, 2010 2:27 PM

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?

Comment #218 - Posted by: Ryan D 25/M/5'11/178 at April 15, 2010 2:29 PM

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.

Comment #219 - Posted by: FinnishCraig m/22/5'8"/155 at April 15, 2010 2:32 PM

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

Comment #220 - Posted by: Killer Bee at April 15, 2010 2:34 PM


15 rounds in 28:53

RIP Corporal McGhee and Bless you and your family.

Comment #221 - Posted by: sailorcrew at April 15, 2010 2:35 PM


As Rx'd: 16+1DL

Comment #222 - Posted by: Ben S at April 15, 2010 2:37 PM

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.

Comment #223 - Posted by: Collin at April 15, 2010 2:38 PM

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


Corporal McGhee,

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

"Illegitimi non carborundum!"

Comment #224 - Posted by: Bill Hoogsteden at April 15, 2010 2:40 PM

17 as rx'd

Comment #225 - Posted by: scugs at April 15, 2010 2:40 PM

34 yom 225 bwt
burgener warmup

McGhee as rx'd
18 rounds +5 deadlifts

running wod
on the minute

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

Comment #226 - Posted by: brian t at April 15, 2010 2:40 PM

As Rx'ed

11 rounds

Comment #227 - Posted by: DajM M-32/5'7"/152 at April 15, 2010 2:42 PM

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.

Comment #228 - Posted by: John at April 15, 2010 2:44 PM

15 rds

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

Comment #229 - Posted by: controlfreak at April 15, 2010 2:45 PM

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.

Comment #230 - Posted by: Perry Cox at April 15, 2010 2:49 PM

#217 RLTW - Rangers Lead The Way

RIP Corporal McGhee.

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

Comment #231 - Posted by: Jeff S. at April 15, 2010 2:51 PM

as rxd
15 rounds

Comment #232 - Posted by: Jonblaze at April 15, 2010 3:00 PM

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

Comment #233 - Posted by: dyaggy at April 15, 2010 3:01 PM

17 rounds.

Comment #234 - Posted by: Logan Gelbrich M/24/6'3''/210 at April 15, 2010 3:02 PM

16 rounds rx'd

Comment #235 - Posted by: charbs 185/24/m at April 15, 2010 3:04 PM

16 rounds as Rx

Comment #236 - Posted by: Apolloswabbie at April 15, 2010 3:20 PM

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

Comment #237 - Posted by: jonEl M/38/5'9"/168 at April 15, 2010 3:24 PM

23 Rounds as RX'd

Deads really started sucking after 15th round

Comment #238 - Posted by: Dave Schnaak at April 15, 2010 3:26 PM

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


22 rounds in 29:29

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

Comment #239 - Posted by: johnathon in seattle 28/5'8/151 at April 15, 2010 3:34 PM

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.

Comment #240 - Posted by: MTR/m/168/5'9" at April 15, 2010 3:36 PM

18 As rx'd

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

Comment #241 - Posted by: msc 40/5'10"/225 at April 15, 2010 3:41 PM


"mcghee" as rx:

18rds +5 deadlift +9 push ups

Comment #242 - Posted by: jnel at April 15, 2010 3:43 PM

RIP corporal mcghee

as rx'd 13 rds, 1 deadlift

Comment #243 - Posted by: CodyS m/16/6'0"/190 at April 15, 2010 3:45 PM

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 :)

Comment #244 - Posted by: eg at April 15, 2010 3:51 PM

Subbed 225# for DL. Finished 12 rounds.

RIP Corporal McGee.

Comment #245 - Posted by: Josiah Ertz at April 15, 2010 3:51 PM


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.

Comment #246 - Posted by: cnc at April 15, 2010 3:54 PM

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.

Comment #247 - Posted by: Chris S at April 15, 2010 3:55 PM

15 rnds as rx'd


Comment #248 - Posted by: jeo at April 15, 2010 4:02 PM

23 Rounds.

Not bad for the Air Force...

Comment #249 - Posted by: REV at April 15, 2010 4:08 PM

As rx'd. 13 rounds plus 5 DL.

Comment #250 - Posted by: therozfather. 31/M/200 at April 15, 2010 4:08 PM

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

275# Deadlift--5
Box Jump 24"--9

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

Comment #251 - Posted by: brandon at April 15, 2010 4:12 PM

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!

Comment #252 - Posted by: Kyle McGranahan at April 15, 2010 4:14 PM

16 rounds, 205 lbs. deadlift

definitely fun WOD

Comment #253 - Posted by: evan at April 15, 2010 4:14 PM

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!

Comment #254 - Posted by: magnus 24/5'8"/155-160 at April 15, 2010 4:17 PM

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.

Comment #255 - Posted by: Alton 30/m/5'11"/175lbs at April 15, 2010 4:24 PM

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

Comment #256 - Posted by: Pete In Sun City at April 15, 2010 4:26 PM

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.

Comment #257 - Posted by: ScottE (m/41/6'/205) at April 15, 2010 4:31 PM

Correction of post above - 15 rounds.

Comment #258 - Posted by: Apolloswabbie 72.5 209 46yoa at April 15, 2010 4:35 PM

In Ga heat:

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

(Ami)Wife w/155lb DL:14

Comment #259 - Posted by: gary spencer at April 15, 2010 4:37 PM

15 Rounds + 1 Deadlift Rx'd

Comment #260 - Posted by: Zeb at April 15, 2010 4:42 PM

"Filthy Fifty", details there.

Comment #261 - Posted by: bingo at April 15, 2010 4:43 PM

as rx'd
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.

Comment #262 - Posted by: justaman - liberty, sc at April 15, 2010 4:45 PM

15 rounds and i used the Vibram shoes

Comment #263 - Posted by: Pmart at April 15, 2010 4:46 PM

16 rnds. with 250# DL

Comment #264 - Posted by: jef at April 15, 2010 4:48 PM

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

Comment #265 - Posted by: bird M 179, 5'9" level 1 cert at April 15, 2010 4:54 PM

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

Comment #266 - Posted by: Sesoku at April 15, 2010 4:57 PM

RIP Corporal

Asrx'd 18 rounds + 1dead

Comment #267 - Posted by: Shawn hultquist at April 15, 2010 5:09 PM


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.

Comment #268 - Posted by: rjf (Since 07-20-07. WOD no. 751) at April 15, 2010 5:10 PM

Scaled down from 275# to 225#

Completed 18 rounds

Comment #269 - Posted by: Ken at April 15, 2010 5:19 PM

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

Comment #270 - Posted by: Josh at April 15, 2010 5:20 PM

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

Comment #271 - Posted by: deano at April 15, 2010 5:21 PM

Feeling ill, coming down with something ?

Two rounds at 5 min ea

Comment #272 - Posted by: Hale at April 15, 2010 5:21 PM

Max DL 325. That said...

13rds + 5dl & 4 Push-ups

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

Comment #273 - Posted by: Billy/Engine 25 37/M/215/5'9" at April 15, 2010 5:23 PM

16 rounds

Comment #274 - Posted by: vlad 19/5'11"/178 at April 15, 2010 5:26 PM

16 rounds
190 DLs

Comment #275 - Posted by: lfudickar at April 15, 2010 5:50 PM


Pretty rough, 20 rounds as Rx'd

Comment #276 - Posted by: Nathan Gilbert at April 15, 2010 5:56 PM


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.

Comment #277 - Posted by: DenverDawg at April 15, 2010 5:58 PM

10 rounds

scaled DL back to 245


Comment #278 - Posted by: dschmals15 at April 15, 2010 5:58 PM

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

Comment #279 - Posted by: Ryan B FW at April 15, 2010 5:59 PM


As rx'd 16 rounds plus 5 DL

RIP Corporal McGhee

Comment #280 - Posted by: Dave at April 15, 2010 6:02 PM

RIP and God bless your familty Corporal McGhee

as rxed 19 rounds

Comment #281 - Posted by: Kevin McClellan 48/M/195 at April 15, 2010 6:08 PM

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

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

Comment #282 - Posted by: Baby Face Harry m/24/6'3"/200 at April 15, 2010 6:09 PM

schedule still out of whack, rest week:
CFWU, agile 8
row 500m

Jump rope a little

Tabata run on treadmill 8.2 mph


Comment #283 - Posted by: brian p at April 15, 2010 6:11 PM

as RX'd

10 + 5/8/0



Comment #284 - Posted by: scott Stevens at April 15, 2010 6:13 PM

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!!!

Comment #285 - Posted by: Mindy S at April 15, 2010 6:17 PM

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

Comment #286 - Posted by: Pete In Sun City at April 15, 2010 6:19 PM


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

Comment #287 - Posted by: MikeEGFD at April 15, 2010 6:20 PM

scaled to 225#
14 rds
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

Comment #288 - Posted by: Matt and Eddie at April 15, 2010 6:20 PM

Rest in Peace.

Too many Hero WODs...

15 rounds + 4 deadlifts rx'd

Comment #289 - Posted by: kitch m/41/198 at April 15, 2010 6:20 PM

scaled to 157# otherwise rxed

11 rounds even

Comment #290 - Posted by: Jeff M/16/6'/155 at April 15, 2010 6:23 PM

10 + dl 205#

Comment #291 - Posted by: ccraft at April 15, 2010 6:23 PM


1/3 of a CF warm-up

15 rounds with 75# deadlifts

Much respect to Mr. McGhee and his family.

Comment #292 - Posted by: Greg-NOLA at April 15, 2010 6:26 PM

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

Comment #293 - Posted by: Tom at April 15, 2010 6:27 PM

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!

Comment #294 - Posted by: Matt at April 15, 2010 6:27 PM

12 rounds Rx'd

Thank you for your sacrifice Cpl McGhee.

Comment #295 - Posted by: Maddie at April 15, 2010 6:34 PM

23 / M / 5'9" / 135lbs

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


I gassed hard on this one

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


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

Comment #296 - Posted by: BC at April 15, 2010 6:35 PM

scaled to 235# otherwise rxed

8 rounds even

Comment #297 - Posted by: Glenn at April 15, 2010 6:36 PM

SUB 225# dl

8 rounds

Comment #298 - Posted by: Ticotexas M/40/69/150 at April 15, 2010 6:37 PM

135 lb. DL
20 in. box jump

Comment #299 - Posted by: thinlizzie at April 15, 2010 6:37 PM

As rx'd: 11 rounds + 3 Deadlifts

RIP Corporal McGhee. Peace be with your family.

Comment #300 - Posted by: Ronnieboy at April 15, 2010 6:40 PM

as rx'ed
10 rounds + 2dl

Comment #301 - Posted by: tjt 29/m/5'11/170 at April 15, 2010 6:41 PM


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!

Comment #302 - Posted by: Keetron at April 15, 2010 6:49 PM


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

Comment #303 - Posted by: Jeff H at April 15, 2010 6:50 PM

As Rx'd 17 rounds

Comment #304 - Posted by: FF Engel at April 15, 2010 7:01 PM

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

14 full rounds + 5 deadlifts + 8 box jumps

Comment #305 - Posted by: rox f/44/5'4"/120 at April 15, 2010 7:01 PM



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.

Comment #306 - Posted by: Keith M at April 15, 2010 7:01 PM

As Rx'ed
10 rounds

Comment #307 - Posted by: CBrown at April 15, 2010 7:07 PM

as rx'd
12 rounds

Comment #308 - Posted by: john at April 15, 2010 7:08 PM


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.

Comment #309 - Posted by: Katokryle26 at April 15, 2010 7:08 PM

Did this one for you McGhee!

As rX'd:
13 Rds + DL's

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

Comment #310 - Posted by: neil at April 15, 2010 7:11 PM

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

Comment #311 - Posted by: Aaron at April 15, 2010 7:19 PM


13 rnds + 5 dl + 13 pu + 1 box

Comment #312 - Posted by: Cooper at April 15, 2010 7:23 PM

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.


Comment #313 - Posted by: brett_from_wylie at April 15, 2010 7:25 PM

Cfwux3x15, ex push ups

185# DL

10 rds

Comment #314 - Posted by: Pete - Decatur at April 15, 2010 7:27 PM

18 rounds

Comment #315 - Posted by: RV/34/76"/230 at April 15, 2010 7:34 PM

As Rx'd. 12 rounds

Comment #316 - Posted by: runningeasy m/44/5'9"/205 at April 15, 2010 7:35 PM

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

Comment #317 - Posted by: kevin o at April 15, 2010 7:47 PM

Rx'd (with women's weight)

14 + 5 deadlifts+ 13 pushups

Very strict on form for all

Comment #318 - Posted by: jill at April 15, 2010 7:48 PM

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.

Comment #319 - Posted by: matt s at April 15, 2010 7:51 PM

Subbed 250 DL
25 rounds plus 5 DL
No excuses will do better next time.

Comment #320 - Posted by: Johnnie at April 15, 2010 7:56 PM

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...


16 rounds + 5 DL

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



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

Comment #321 - Posted by: Daniel Krull AKA "Franiel" at April 15, 2010 7:58 PM

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.

Comment #322 - Posted by: angstadt at April 15, 2010 7:58 PM

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!

Comment #323 - Posted by: Todd T at April 15, 2010 7:59 PM

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

Comment #324 - Posted by: ksyco m/5'11"/185 at April 15, 2010 8:01 PM


Comment #325 - Posted by: cort at April 15, 2010 8:01 PM

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

Comment #326 - Posted by: correyg at April 15, 2010 8:06 PM

RE: what does ROM mean?
Comment #206

ROM = range of motion

Comment #327 - Posted by: rowena at April 15, 2010 8:12 PM

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

Comment #328 - Posted by: Daniel Krull AKA "Franiel" at April 15, 2010 8:13 PM


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.

Comment #329 - Posted by: TimA at April 15, 2010 8:16 PM


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

16 rds + 3 DLs

RIP Ryan McGhee.

Comment #330 - Posted by: Mauricio at April 15, 2010 8:23 PM

m/ 27/ 210/ 74"

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


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

Comment #331 - Posted by: Jimmy at April 15, 2010 8:25 PM



13 rounds

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


Comment #332 - Posted by: SANTI at April 15, 2010 8:34 PM


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.

Comment #333 - Posted by: Fosco at April 15, 2010 8:39 PM

Rangers Lead the Way!

Comment #334 - Posted by: Jared at April 15, 2010 8:53 PM

as rx'd

18 complete + 5 dl's

Comment #335 - Posted by: JackM at April 15, 2010 8:55 PM


14 rounds
as rx'd

Comment #336 - Posted by: JimL at April 15, 2010 9:07 PM

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

100kg DLs
13 Push ups
18" Box Jumps

20Rds + DLs + Pushups

Comment #337 - Posted by: Coddy at April 15, 2010 9:15 PM

225lb DL
17 rounds

Comment #338 - Posted by: Matt 3/178/69" at April 15, 2010 9:16 PM


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

Comment #339 - Posted by: bingpwr at April 15, 2010 9:18 PM

as rx'd: 15 rounds

Comment #340 - Posted by: Jon at April 15, 2010 9:19 PM

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

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

Comment #341 - Posted by: Leea at April 15, 2010 9:22 PM

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

Comment #342 - Posted by: tipper at April 15, 2010 9:23 PM

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.

Comment #343 - Posted by: navyblue at April 15, 2010 9:26 PM

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

Comment #344 - Posted by: Jennifer at April 15, 2010 9:26 PM

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

Comment #345 - Posted by: Jennifer at April 15, 2010 9:28 PM


RIP, brother. This one was for you.

What a great WOD! Loved the DLs.

As Rx'd

Rounds: 12

Comment #346 - Posted by: Ransom at April 15, 2010 9:40 PM

24 1/3 rounds m 6'0 218 lbs

Comment #347 - Posted by: Cody Upton at April 15, 2010 9:45 PM

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

Comment #348 - Posted by: Craig Bayley at April 15, 2010 9:47 PM

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 !!

Comment #349 - Posted by: Unknown at April 15, 2010 10:17 PM

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

Comment #350 - Posted by: Jimbot at April 15, 2010 10:54 PM

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

As Rx'd 11 Rounds

Rip Cpl. McGhee

OooRahh CrossFit

Comment #351 - Posted by: W.D. at April 15, 2010 10:58 PM

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


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

Comment #352 - Posted by: JT at April 15, 2010 11:03 PM


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

10 rounds in 15 minutes!

Comment #353 - Posted by: SammyHall7 at April 15, 2010 11:07 PM


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.

Comment #354 - Posted by: BoboTMC at April 15, 2010 11:26 PM

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

Comment #355 - Posted by: jim at April 15, 2010 11:53 PM

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


Comment #356 - Posted by: Bryan de la Puente at April 16, 2010 1:52 AM

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

Comment #357 - Posted by: AndersI at April 16, 2010 2:20 AM

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.

Comment #358 - Posted by: SBA at April 16, 2010 2:58 AM

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


Comment #359 - Posted by: Krogy at April 16, 2010 3:41 AM

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.

Comment #360 - Posted by: Cam at April 16, 2010 4:00 AM

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

Comment #361 - Posted by: Kevin Bania, m/28/70"/178lbs Camp Ramadi, Iraq at April 16, 2010 4:06 AM

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"

Comment #362 - Posted by: Carlos Cinco TM 223 at April 16, 2010 4:23 AM


Scaled deadlifts to 225 pounds.

19 rounds even.

Comment #363 - Posted by: Memuc at April 16, 2010 5:21 AM

12 rounds

I swam 1000m beforehand so was pretty smoked

Comment #364 - Posted by: Rosie in Atl at April 16, 2010 5:21 AM


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

Comment #365 - Posted by: Brandon Burritt at April 16, 2010 5:25 AM

rip McGhee

as rx'd: 15 rounds

Comment #366 - Posted by: ccfeldt at April 16, 2010 5:50 AM

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

14 rounds.

m/41/5'7"/ 146

Comment #367 - Posted by: texinma at April 16, 2010 5:53 AM

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.

Comment #368 - Posted by: Dave G. at April 16, 2010 5:55 AM

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

Comment #369 - Posted by: gunnar at April 16, 2010 5:58 AM


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.


Comment #370 - Posted by: BlackCatX-Fit at April 16, 2010 6:10 AM

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!

Comment #371 - Posted by: snatchzm at April 16, 2010 6:29 AM

WOD: McGhee: as Rx 9 Rounds

Comment #372 - Posted by: snatchzm at April 16, 2010 6:32 AM

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

Comment #373 - Posted by: Matt Bruce at April 16, 2010 6:36 AM

CFWU Mod'd

NOT as Rx'd
#185 DL

14 rounds; tough one

Comment #374 - Posted by: F15E_WSO/47/6'/180 at April 16, 2010 6:42 AM

bw 165

13 rounds in 20 minutes

Comment #375 - Posted by: paulw at April 16, 2010 6:43 AM

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.

Comment #376 - Posted by: Derrick at April 16, 2010 6:44 AM

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.

Comment #377 - Posted by: Gremnatious M/30/180/6'1/North Carolina at April 16, 2010 6:48 AM

as rx'd

13 rnds

Comment #378 - Posted by: ferb44 at April 16, 2010 6:58 AM

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.

Comment #379 - Posted by: matt price at April 16, 2010 7:03 AM

15 rounds as rx'd

Comment #380 - Posted by: Dr. B M/25/5'11"/180 at April 16, 2010 7:06 AM


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

Comment #381 - Posted by: Shane Gibson at April 16, 2010 7:10 AM

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

Comment #382 - Posted by: jbear 36/M/6' 220lbs. at April 16, 2010 7:17 AM


14 rds
did 18 12-inch box jumps

Comment #383 - Posted by: carl castellano at April 16, 2010 7:19 AM


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!

Comment #384 - Posted by: Walker at April 16, 2010 7:29 AM

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.

Comment #385 - Posted by: Sethro at April 16, 2010 7:32 AM

23 rounds, 225 deadlift

Comment #386 - Posted by: Andy Norwalt at April 16, 2010 7:43 AM

18 rounds in 30 minutes, 19 rounds total

Comment #387 - Posted by: Pacers at April 16, 2010 7:59 AM

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

Comment #388 - Posted by: Tyler K. at April 16, 2010 8:01 AM

Today was my first day using CrossFit
16 rounds

Comment #389 - Posted by: Chris Gaines at April 16, 2010 8:56 AM

12 rounds as rx'd

Comment #390 - Posted by: John M/26/5'9"/195 at April 16, 2010 8:59 AM

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.

Comment #391 - Posted by: Bells 37/6"1"/195 at April 16, 2010 9:27 AM

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.

Comment #392 - Posted by: mtvet/45/6'/211 at April 16, 2010 9:31 AM

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

Comment #393 - Posted by: Rose M/38/5'10"/177 at April 16, 2010 9:34 AM

As Rx'd 18rds absolutely wrecked!

Comment #394 - Posted by: Bryan S at April 16, 2010 9:42 AM

16+9 PSU's

Comment #395 - Posted by: Jeff & Charity @ CF Snohomish at April 16, 2010 9:50 AM

21 rounds, 5 deadlifts as rx'd!

Felt amazingly strong today..

Comment #396 - Posted by: Koen M/22/200lbs/6'10'' Crossfit Holland at April 16, 2010 9:53 AM

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!!

Comment #397 - Posted by: Ryno at April 16, 2010 10:17 AM


18 rounds, with 155#


18 rounds, with 205#

Comment #398 - Posted by: Kevin C. at April 16, 2010 10:17 AM

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.

Comment #399 - Posted by: mas 53/M/155 at April 16, 2010 10:34 AM

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

Comment #400 - Posted by: RussA at April 16, 2010 10:37 AM

As Rx'ed: 18 rounds


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

Comment #401 - Posted by: Kevin at April 16, 2010 10:42 AM

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".

Comment #402 - Posted by: AngeloPell at April 16, 2010 10:49 AM

30" box, 16 + 5DL

Comment #403 - Posted by: B-Mo 6', m,32,194 at April 16, 2010 10:55 AM

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.

Comment #404 - Posted by: avitevet at April 16, 2010 11:07 AM

As Rx'd - 13 rounds + 5 DL.

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

Comment #405 - Posted by: Michael m/47/5'9"/175 at April 16, 2010 11:10 AM


row 500
DL warmup 133, 177, 200

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.

Comment #406 - Posted by: slowweak at April 16, 2010 11:14 AM

10 rounds

Comment #407 - Posted by: dubbs at April 16, 2010 11:16 AM

Rest in peace young Ranger.

Comment #408 - Posted by: Steve S. at April 16, 2010 11:28 AM


13 rds

Comment #409 - Posted by: corey at April 16, 2010 11:33 AM


As rx'd: 17 rounds

Comment #410 - Posted by: Lee at April 16, 2010 11:34 AM


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.

Comment #411 - Posted by: BruceS at April 16, 2010 11:38 AM


DL 225

Rest as RX'd

20 rounds

Comment #412 - Posted by: Matt at April 16, 2010 11:39 AM

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

Comment #413 - Posted by: Phoenix "On WOD Delay" at April 16, 2010 11:53 AM


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.

Comment #414 - Posted by: Sal at April 16, 2010 11:55 AM

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

Comment #415 - Posted by: Jason m/32/5'7"/128 at April 16, 2010 12:12 PM

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

Comment #416 - Posted by: john at April 16, 2010 12:13 PM

18 rnds

Comment #417 - Posted by: Ryan at April 16, 2010 12:40 PM

24 rds, 1 DL
this was looong

Comment #418 - Posted by: Nick L/24/192/5'9 at April 16, 2010 1:16 PM

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

Completed 14 rounds.

Comment #419 - Posted by: fosterww98 at April 16, 2010 1:19 PM


as Rx'd
17 rounds

Comment #420 - Posted by: marco at April 16, 2010 1:19 PM

18+DL+4 Push ups

225# for DL

Comment #421 - Posted by: Raph at April 16, 2010 1:31 PM

225 DL
plus 1 DL

Comment #422 - Posted by: Zim at April 16, 2010 1:45 PM


265lbs DL

16 Rounds completed.

Comment #423 - Posted by: ANJ at April 16, 2010 1:48 PM

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

Comment #424 - Posted by: ScottMacArthur at April 16, 2010 2:09 PM


165 DL
5DL & 9 PU

Comment #425 - Posted by: tim at April 16, 2010 2:23 PM

@ "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

Comment #426 - Posted by: Chad at April 16, 2010 2:29 PM


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

Comment #427 - Posted by: Chas at April 16, 2010 2:46 PM


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.


Comment #428 - Posted by: Nick at April 16, 2010 2:49 PM


Dropped DL to 200lbs

24 rounds

Comment #429 - Posted by: Tim at April 16, 2010 3:34 PM

12 rounds exactly.

Comment #430 - Posted by: NAMWIZ at April 16, 2010 3:51 PM

16 rds + 5 DL + 7 pushups with 190#

Comment #431 - Posted by: LAC 35/f/5'0"/115 at April 16, 2010 3:55 PM

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.

Comment #432 - Posted by: CynthiaJ in Sunnyvale, CA (47/F) at April 16, 2010 4:18 PM

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

Comment #433 - Posted by: Smithy/m/49/5'10"/165 at April 16, 2010 4:23 PM

14 rounds
+2 deads

happy with my results.
the deads were the killer.

Comment #434 - Posted by: Kyle Red at April 16, 2010 5:01 PM

As RXD for 5 rounds.

Comment #435 - Posted by: Jose Riesco III, 5'9" 165 at April 16, 2010 5:16 PM

As RXD for 15 rounds.

Comment #436 - Posted by: José Riesco III, 5'9" 165 at April 16, 2010 5:17 PM

male, 149#, 68"

wod modified DL with 185#
12 rounds 29:52

Comment #437 - Posted by: Karl at April 16, 2010 6:05 PM

As rx'd 16 rounds

Comment #438 - Posted by: Matt at April 16, 2010 6:08 PM

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

Comment #439 - Posted by: BIGGIE 26/m/6'1/185 at April 16, 2010 6:21 PM

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

Comment #440 - Posted by: waderpro at April 16, 2010 7:14 PM

M/25/157 GregAwu

As rx'd - 16 rounds

Comment #441 - Posted by: Y. Zhou at April 16, 2010 7:30 PM

R.I.P Ryan McGhee Thanks for your service

Rx'd 17 rounds


Comment #442 - Posted by: Mark B. at April 16, 2010 8:26 PM

14 rounds in 18 minutes then the gong went.

Comment #443 - Posted by: Troy at April 16, 2010 9:12 PM

11 rounds rx'd

Comment #444 - Posted by: Joe m/50/5'10''/215 at April 16, 2010 9:54 PM

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

Comment #445 - Posted by: Cphil24m/5'9"/156# at April 16, 2010 10:09 PM

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!
scaled WOD 225
19 rounds

Comment #446 - Posted by: Joshua Engman at April 16, 2010 10:34 PM

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

Comment #447 - Posted by: Darren 37m/5'10"/205, Pasadena, CA at April 16, 2010 10:36 PM

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

Comment #448 - Posted by: Eamon at April 16, 2010 11:06 PM

As RX'd

17 rds + 5 DL, 7 PU

Hell of a workout! I salute you McGhee!

Comment #449 - Posted by: Dan_Lyle at April 16, 2010 11:56 PM

sub'd 255lbs
14 rounds

Comment #450 - Posted by: TomO/43/M/200 at April 17, 2010 3:28 AM

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

12 rounds + 5 DLs

RIP McGhee

Comment #451 - Posted by: mulcahy at April 17, 2010 4:03 AM

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

16 rounds
DL 115
PU 13

angie f/115/48yr

Comment #452 - Posted by: angie at April 17, 2010 4:23 AM

12 reps 245 lbs

Comment #453 - Posted by: Sri from B'ham AL (29/m/5'8"/165) at April 17, 2010 6:26 AM

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!

Comment #454 - Posted by: Bphantom at April 17, 2010 6:56 AM

20 RNDS RX'd

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


Comment #455 - Posted by: jayhawkcf at April 17, 2010 8:24 AM

As Rx'd 18 rounds even.

Comment #456 - Posted by: Thatcher (M/43/5'10"/200) at April 17, 2010 9:18 AM

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

Comment #457 - Posted by: Thatcher (M/43/5'10"/200) at April 17, 2010 9:25 AM

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

Comment #458 - Posted by: morisong at April 17, 2010 9:26 AM

as rx'd

15 rounds

Comment #459 - Posted by: Davidson from Italy at April 17, 2010 10:00 AM


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

Comment #460 - Posted by: Daniel B at April 17, 2010 10:10 AM


27 rounds
+2 deadlifts

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

Comment #461 - Posted by: graham holmberg at April 17, 2010 10:11 AM

DL 165#

12 rounds.

Awesome workout...

Comment #462 - Posted by: Yesse at April 17, 2010 10:23 AM

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!

Comment #463 - Posted by: KHB at April 17, 2010 10:26 AM

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

Comment #464 - Posted by: johannes at April 17, 2010 10:54 AM


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

Comment #465 - Posted by: Erik 29/M/76.5"/200 at April 17, 2010 10:58 AM

scaled to 20 minutes

13 pushups
18"box jumps

8 rounds plus dls and pushups

Comment #466 - Posted by: beemer (f/38/5'4"/130) at April 17, 2010 12:19 PM

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).

Comment #467 - Posted by: jondavila at April 17, 2010 12:34 PM

As Rx'd: 11 rounds

Comment #468 - Posted by: OCMike 44M/172/5'9" at April 17, 2010 12:41 PM

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

Comment #469 - Posted by: Honcho M/31/5'10"/170 at April 17, 2010 2:32 PM

scaled and modified

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

Comment #470 - Posted by: tjmahl/210/44 at April 17, 2010 2:56 PM

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

Comment #471 - Posted by: tjmahl/210/44 at April 17, 2010 2:57 PM

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!!

Comment #472 - Posted by: laura at April 17, 2010 3:00 PM


20min AMRAP:

135 lb DL
13 pushups
9 box jumps

7 rounds + 5 DL

Comment #473 - Posted by: justJ at April 17, 2010 3:53 PM

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

Comment #474 - Posted by: Dan Tyminski at April 17, 2010 4:29 PM


As Rx'd. 13 rds

Comment #475 - Posted by: Tim at April 17, 2010 5:10 PM

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

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

Comment #476 - Posted by: Nate at April 17, 2010 6:10 PM

did 10 rounds in 19:03
called it quits... because I'm a pussy

Comment #477 - Posted by: Clack_Attack at April 17, 2010 6:24 PM

scale: 225lb dead, 20" box
22 rounds

Comment #478 - Posted by: Muss at April 17, 2010 7:14 PM



Comment #479 - Posted by: TBone at April 17, 2010 8:25 PM

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

Comment #480 - Posted by: David Burns at April 17, 2010 8:31 PM

Mod'd -- 20" vs 24" box

15 rnds

Comment #481 - Posted by: XAF at April 18, 2010 1:04 AM

as rx'd

13 +5 DL

Comment #482 - Posted by: marty c 6'/m/240#/47 at April 18, 2010 6:40 AM

ran 2 miles 1st
10 rds in 19 min

Comment #483 - Posted by: johnmc at April 18, 2010 7:28 AM

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#)

Comment #484 - Posted by: JG at April 18, 2010 9:29 AM


Scaled to 205

13 rounds plus 5 dead

Comment #485 - Posted by: Jeremy A. Olive at April 18, 2010 9:58 AM


18 Rounds as Rx'd

Comment #486 - Posted by: Braden at April 18, 2010 11:19 AM

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.

Comment #487 - Posted by: Mel/37m/5'10"/175 at April 18, 2010 11:19 AM

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

Comment #488 - Posted by: surffire at April 18, 2010 12:37 PM

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

Comment #489 - Posted by: greg/38m/6'3"/217 at April 18, 2010 1:06 PM


As Rx'd

13 rounds + 5 DLs

Comment #490 - Posted by: AndrewE at April 18, 2010 1:52 PM

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

Comment #491 - Posted by: JEREMY Troy/IL/24/6'1"/160lb at April 18, 2010 1:58 PM


Still suffering with chest cold.

205# DL
AMRAP 20:00

8 rounds @ 19:40

Comment #492 - Posted by: bingo at April 18, 2010 3:16 PM

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

Comment #493 - Posted by: The Polish Rifle at April 18, 2010 3:49 PM

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

Comment #494 - Posted by: Ed at April 18, 2010 4:18 PM

225# dl
20 mins due to time

10 rnds

this one hurt

Comment #495 - Posted by: illis m/29/160/5'10 at April 18, 2010 5:42 PM

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.

Comment #496 - Posted by: Anton at April 18, 2010 5:42 PM

31 yom, 190 lbs

14 rounds

subbed 225 on DL

Comment #497 - Posted by: Jeff Weltmer at April 18, 2010 5:54 PM

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.

Comment #498 - Posted by: Mike Scott M/43/5'10"/210 at April 18, 2010 5:55 PM

DL scaled to 225#

13 Rounds. Lower back spasms after 11.

Comment #499 - Posted by: Sean Wickham 32/5'11/215 at April 18, 2010 6:07 PM

4 rounds 225# DL

Comment #500 - Posted by: JoshuaM M/28/73"/165# 100210 at April 18, 2010 8:05 PM

rip McGhee.

as rx'd: 15 rounds

Comment #501 - Posted by: ccfeldt at April 19, 2010 3:38 AM

17 Rounds @ 225lbs


Comment #502 - Posted by: Ryan K at April 19, 2010 5:26 AM

15 rounds, @115lbs. RIP Corporal McGhee.

Comment #503 - Posted by: Laura at April 19, 2010 6:30 AM

As rx'd: 30 rounds

Comment #504 - Posted by: Travis M/26/5'11"/182 at April 19, 2010 7:00 AM


subbed 225 deadlifts

155 rds + dl's

Comment #505 - Posted by: Panger at April 19, 2010 7:09 AM

Sorry 15 rds above

Comment #506 - Posted by: Panger at April 19, 2010 7:11 AM

subbed 135# DL

7 rds + 2 DL

Comment #507 - Posted by: d_wurm at April 19, 2010 7:17 AM

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.

Comment #508 - Posted by: berts (6/41/180/M) at April 19, 2010 7:17 AM

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

Comment #509 - Posted by: cristobal at April 19, 2010 8:16 AM

12 rounds at 95#

Comment #510 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 19, 2010 9:03 AM

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

Comment #511 - Posted by: Brad (Male/38/5'8"/165 at April 19, 2010 9:13 AM

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

Comment #512 - Posted by: gary martins at April 19, 2010 10:12 AM

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

12 complete rounds + 5 deadlifts
This WOD worked out the Filthy Fifty soreness but has not come back with a vengeance.

Comment #513 - Posted by: JParker at April 19, 2010 11:09 AM

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

Comment #514 - Posted by: Doug at April 19, 2010 11:15 AM

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

Comment #515 - Posted by: Slugger 6 at April 19, 2010 11:35 AM

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.

Comment #516 - Posted by: JeffChalfant 31/170/5'10'' at April 19, 2010 1:31 PM

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

Comment #517 - Posted by: JeffChalfant 31/170/5'10'' at April 19, 2010 1:45 PM

9 rounds 225# 24"

Comment #518 - Posted by: xbadamsx at April 19, 2010 2:20 PM

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

Comment #519 - Posted by: dinzy at April 19, 2010 4:05 PM

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

Comment #520 - Posted by: Geoff L at April 19, 2010 4:06 PM

scaled DL down to 225#
14 rounds

Comment #521 - Posted by: GU997 M/40/185/5'10" at April 19, 2010 4:11 PM

@ 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

Comment #522 - Posted by: N_Rahim 28/m/150# at April 19, 2010 5:11 PM


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 !?!

Comment #523 - Posted by: Pedro Barrera,Scotland at April 19, 2010 5:27 PM



Comment #524 - Posted by: stinker [27.m.162#] at April 19, 2010 5:29 PM

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

20 minutes

8 rounds + 5 DL + 13 PU + 2 BJ

Comment #525 - Posted by: topher_from_garland at April 19, 2010 5:48 PM

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

Comment #526 - Posted by: Josh M/35/74"/198# at April 19, 2010 6:08 PM

as rx'd, 12 rounds

Comment #527 - Posted by: dsm19 M/31/6'0/215 at April 19, 2010 6:26 PM

as rx'd, 12 rounds in 29:05


Comment #528 - Posted by: dsm19 M/31/6'0/215 at April 19, 2010 6:31 PM

M 36/5'10"/170

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

12 rounds

Comment #529 - Posted by: Rholl at April 19, 2010 6:34 PM

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

Comment #530 - Posted by: Harpo m/42/5'7"/145lb at April 19, 2010 9:24 PM

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

Comment #531 - Posted by: Ben T. at April 19, 2010 9:45 PM

subbed dl #225
14 rnds.

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

Comment #532 - Posted by: Sherwood Sr 49/215 at April 19, 2010 9:51 PM

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

Comment #533 - Posted by: Adam P m/24/6'1"/195 at April 19, 2010 9:52 PM

as rxd 16 +13 push ups

Comment #534 - Posted by: Chewuch Jeff 36/5'9"/190 at April 19, 2010 10:47 PM


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#.

Comment #535 - Posted by: Elise at April 20, 2010 12:33 AM


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

Comment #536 - Posted by: gimmejava at April 20, 2010 5:41 AM


as Rxd

16 Rounds

Comment #537 - Posted by: Cchurch at April 20, 2010 6:50 AM

Subbed 135 lb deadlift
16 rounds

Comment #538 - Posted by: David-M-32-170-5'8 at April 20, 2010 8:52 AM

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! :-)

Comment #539 - Posted by: schinizel/m/31/5'9/150 at April 20, 2010 9:29 AM

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

Comment #540 - Posted by: B. Rhaly at April 20, 2010 10:36 AM

20 rounds

Comment #541 - Posted by: e5fyrman at April 20, 2010 11:06 AM


Comment #542 - Posted by: sx360e at April 20, 2010 11:32 AM

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

15 rounds & 2 DL as Rx'd

Comment #543 - Posted by: Archer6479 at April 20, 2010 1:47 PM

with 255 after the first two rounds.

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

Comment #544 - Posted by: tucks at April 20, 2010 3:16 PM

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.

Comment #545 - Posted by: Madman75326 at April 20, 2010 4:15 PM

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!

Comment #546 - Posted by: GleichSTL m/32/175/5'10" at April 20, 2010 4:56 PM

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!

Comment #547 - Posted by: GleichSTL m/32/175/5'10" at April 20, 2010 4:56 PM

as rx'd

15 rds.

the pain is like no other!

Comment #548 - Posted by: al deezy (33-m-155) at April 20, 2010 5:05 PM

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


Comment #549 - Posted by: Nicky (F/46/5'2"/121) at April 20, 2010 6:29 PM

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

Comment #550 - Posted by: Miyagi 30/m/162.6# at April 20, 2010 7:12 PM

14 rounds using 225 lbs for the deadlifts

Comment #551 - Posted by: jeff gebbie at April 20, 2010 7:25 PM

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

Comment #552 - Posted by: jasffc at April 20, 2010 7:28 PM

205#, 20" box
18 rounds

Comment #553 - Posted by: drew m/41/160/5'10" at April 20, 2010 10:07 PM

as rx'd

14 rounds

Comment #554 - Posted by: Todd S at April 21, 2010 5:56 AM

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

Comment #555 - Posted by: Steve Lamar at April 21, 2010 8:59 AM

As rx'd..chest to floor every push up, 16 rounds & 5DL

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

Comment #556 - Posted by: Jodie Cohen at April 21, 2010 12:03 PM

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!!


Comment #557 - Posted by: Kent at April 21, 2010 12:54 PM

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.

SSG U.S. Army

Comment #558 - Posted by: Steve at April 21, 2010 1:04 PM


18 rounds.

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

Comment #559 - Posted by: mason at April 21, 2010 1:06 PM


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

Comment #560 - Posted by: denob at April 21, 2010 2:26 PM

As rx'd:
Kevin - 20 rounds

Scaled 230DL:
Dave - 17 2/3 rounds

Comment #561 - Posted by: Kevin and Dave at La Jolla Country day at April 21, 2010 4:21 PM

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

Comment #562 - Posted by: BarryT at April 22, 2010 5:55 AM

Scaled DL to 225

10 rnds in approx. 28 minutes

Comment #563 - Posted by: Jross-170lbs-M-35yo at April 22, 2010 10:02 AM

255# Deadlift
10 rounds +1 Deadlift

Comment #564 - Posted by: Shawn B. M - 37 - 153# - 5'9" at April 22, 2010 1:03 PM


subbed 9 toes to bar for boxjumps

12 rounds + 1 Deadlift

Comment #565 - Posted by: Richie D. at April 22, 2010 1:13 PM

225lb dl 20 min 10 rds

Comment #566 - Posted by: ecp2 m37/69/165 at April 22, 2010 2:20 PM

LOVE this workout

22rds and 5 deadlifts

finish strong

Comment #567 - Posted by: Neill m/20/5'11"/186 at April 22, 2010 5:46 PM

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

12 rounds

Comment #568 - Posted by: RB at April 22, 2010 6:08 PM

15 rds

never forget

Comment #569 - Posted by: MikeyPaul/m/28/170/5'8" at April 22, 2010 6:09 PM

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.

Comment #570 - Posted by: jrm at April 22, 2010 6:59 PM


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

Comment #571 - Posted by: Francis Vu Nguyen at April 22, 2010 9:13 PM

15 rounds as prescribed. It was awful.

Comment #572 - Posted by: Edwin 27/M/68"/170 at April 23, 2010 7:07 AM

17 rounds with a 25 lb weight vest on

Comment #573 - Posted by: robert sax at April 23, 2010 4:04 PM


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

Comment #574 - Posted by: liggy at April 23, 2010 8:06 PM

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.

Comment #575 - Posted by: matt dagani at April 24, 2010 8:57 AM


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

20 rounds Rx'd

Comment #576 - Posted by: Paul Cegon at April 24, 2010 10:25 AM


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

16 rounds.

Comment #577 - Posted by: Antun Karlovac at April 24, 2010 10:31 AM

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

Comment #578 - Posted by: Xman at April 24, 2010 6:58 PM

scaled 230lb

18 rounds, with a sore lower back...

Comment #579 - Posted by: Scotty at April 25, 2010 5:37 AM

15 rounds, as Rx'd

Comment #580 - Posted by: BB at April 25, 2010 6:54 AM

15 rounds as Rxd M/163

Comment #581 - Posted by: JonBurns at April 25, 2010 2:38 PM

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

Comment #582 - Posted by: JonBurns at April 25, 2010 2:39 PM

8 rounds
20 minutes
185# DL

Comment #583 - Posted by: MaroonSwim at April 25, 2010 5:44 PM

dl @ 205

15 rounds

Comment #584 - Posted by: Callum at April 25, 2010 6:51 PM

205# DL

18 rounds + 1 DL

Jebus that was intense.

Comment #585 - Posted by: Govervich at April 25, 2010 6:53 PM

13 rounds

2 rounds @ 275
11 rounds @ 225

Comment #586 - Posted by: Sean M/25/5'9"/170 at April 25, 2010 10:08 PM

11 rounds @ 205

Had to run pretty far to each station

Comment #587 - Posted by: steelofcrom at April 26, 2010 11:53 AM

12 rounds as rx'd

Comment #588 - Posted by: Jon M 22/6'2/205 at April 26, 2010 12:24 PM

11 rds @ 185#

Comment #589 - Posted by: indo chris m/33/6'/200 at April 26, 2010 7:15 PM

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

Comment #590 - Posted by: cbecker at April 27, 2010 6:10 AM


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

Comment #591 - Posted by: Louis Herrera 51 70" 179 at April 27, 2010 12:59 PM

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.

Comment #592 - Posted by: Nashville Steve 41m/6'4"/206 at April 27, 2010 4:10 PM

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

Comment #593 - Posted by: jimmymac at April 27, 2010 8:10 PM

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

Comment #594 - Posted by: Jeff Brennan "Sarge" at April 27, 2010 9:57 PM

14 rnds + 1 dl

Comment #595 - Posted by: bookworm at April 28, 2010 4:43 AM


as rx'd

16 rounds

Comment #596 - Posted by: Mark at April 28, 2010 6:36 AM

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

12 rounds even(PR)

Comment #597 - Posted by: smithwick's at April 28, 2010 8:56 AM

15 rounds


Comment #598 - Posted by: Dan at April 28, 2010 10:46 AM


Comment #599 - Posted by: EJ at April 28, 2010 12:58 PM

CFWU then:

AMRAP 30min:
5xDL 275#

16rnds+2 DL's


Comment #600 - Posted by: brian p at May 4, 2010 5:41 PM

as rx'd

21 Rounds +(5/6/0)

Comment #601 - Posted by: M Temesy m/28/175/NC at May 4, 2010 7:17 PM

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.

Comment #602 - Posted by: clark at May 7, 2010 3:05 AM

as rx'd: 17 rounds

DL's killed me.

Comment #603 - Posted by: MoGreene at May 17, 2010 1:13 PM

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

12 rounds + 5 DLs

[12 + 5]

Comment #604 - Posted by: JonK at May 27, 2010 3:33 PM


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)

Comment #605 - Posted by: Chad at June 21, 2010 12:05 PM

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

Comment #606 - Posted by: chaps at June 23, 2010 8:08 AM

10 2/3 rounds

Comment #607 - Posted by: Manchild at July 12, 2010 1:24 PM


McGhee Rx'd at Crossfit La Verne

24 Rounds

Comment #608 - Posted by: Josh M/23/6'2"/220 at September 3, 2010 2:22 PM

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

20 rounds as rx'd


Comment #609 - Posted by: Matt at October 17, 2010 10:09 AM

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.


Comment #610 - Posted by: Mel/37m/5'10"/175 at December 17, 2010 12:26 PM

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.

Comment #611 - Posted by: Nate/32m/5'7"/175 at February 4, 2011 11:02 PM


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

Comment #612 - Posted by: Jacurdy at July 17, 2011 10:41 AM

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!!


Comment #613 - Posted by: Bateh at August 9, 2011 10:45 PM


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

Comment #614 - Posted by: Diana at September 5, 2011 11:55 AM

8 rounds in 18:30, 185# dl

Comment #615 - Posted by: dcyn at November 30, 2011 4:37 PM

Running HERO wod tonight. RIP Sir!

Comment #616 - Posted by: Tom at August 7, 2013 1:05 PM

10 Rounds +5
RIP Hero
M/28/255/ 6'0"

Comment #617 - Posted by: Glenn at August 13, 2013 11:13 AM
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