3-8-13

MCGHEE


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary

AMRAP 30min:
275lb Deadlift, 5 reps
13 Push ups
9 Box jumps, 24"

3-7-13

AMRAP: 20 min
5 tire flips
40yd dumbell farmer walk (carry as heavy as possible)
25 Ball Slams, 30lb med ball

3-6-13

Sports Day. Have fun.

3-5-13

Strength: 12 minutes of Gymnastic skill work on Rings
You can do L-hangs, static holds in support or lever progressions, muscle ups, ring pull ups, etc...

WOD:  Three Rounds For time
15 L-Pull ups
20 Ring Dips
50 sit ups

3-4-13

Strength:  Handstand Push Ups
3-3-3-3-3 (10 min cap)
Do more work if able. If unable to do a HSPU, complete 3-5 total minutes of static handstand holds. Time is only counted when in the handstand position.

WOD:  8 rounds
400m run
1 min Rest

3-2-2013 and 3-3-2013

Rest Days.

 The Open is coming...are you ready?

3-1-2013 Hero WOD

"CG-6535"

4 Rounds
400 meter Run
65 Squats
35 Burpee Pull-ups

Complete as an individual or in teams of up to four members.
All team members will complete the runs together and share reps as necessary, with one (and only one) member working at all times.