HERO WOD Saturday September 22nd



As many Rounds as possible in 30 minutes:

5 Deadlifts @ 275 / 193

13 Push ups

9 Box Jumps @ 24 / 20

Ryan McGhee

U.S. Army Cpl. 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, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

First posted April 15, 2010

HERO WOD Saturday September 15th


As many Rounds as possible in 20 minutes:

1 Rope Climb

5 Burpees

200 Meter Run

If you have a 20-lb. weight vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

First posted Jan. 31, 2015

WOD Thursday September 13th

Warm up: shoulder stretches, empty bar snatch work

1. Every 30 seconds for 10 sets:

1 Hang Snatch

2. Every minute on the minute for 10 sets:

1 Snatch

3. For Time:

40 Handstand Push ups

*Every time you come off the wall do 8 Burpees*

40 Wallballs

*Every time you stop doing Wallballs do 8 Air Squats*

40 Empty Bar Thrusters

*Every time you have to put the bar down do 8 Double legged Mountain Climbers*