WOD Details

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McGhee 06-25-2010

Exercise Details
1. Dead Lift Men: 275 lbs. (124.85 kgs.), 5 reps
2. Push Ups 13 reps
3. Box Jumps 0.60 meters (2.0 feet) 9 reps
for Rounds
Ratings Ratings



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

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.



Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 CoachYocom 18.00 rounds Crossfit Strong 06/24/2010
2 LeahM 16.00 rounds Crossfit Strong 06/25/2010
3 diesel 14.00 rounds Crossfit Strong 06/24/2010
4 EricZ 13.00 rounds Crossfit Strong 06/25/2010
5 blazin1 10.00 rounds Evolved Fitness 00/00/0000
6 mcnutt1905 8.00 rounds CrossFit HQ 04/15/2010
7 kdawg1986 7.00 rounds Evolved Fitness 06/22/2010


  • choqlat 06/26/2010 06:47:44

    I was going to post a semi long post about how my ladies should "never try this at home", but I will keep it simple.

    Though I did complete 5 rnds of this WOD RX, it wasnt easy and it wasnt done at high intensity (took me 12 mins). I would love it if CrossFit would give us ladies an opportunity to honor our Heroes in a WOD without having to scale. Though I realize scaling is what CF is all about, so that its inclusive, we still want to feel a sense of accomplishment and contribution. Though I dont mind going Non RX when I have to (I literally thought Id do well at this WOD or I wouldve sat my ass nicely at 225) - egos aside - everyone has a goal to eventually get to prescribed.

    I vote for GIRLs versions of HERO WODs... Lol! Keep dreamin, right. Haaa!

    Nice job everyone, this was a great WOD. I cant wait to repeat it Non RX at high intensity.

  • GedE 06/25/2010 20:40:49

    Agree. Definitely like mixing in heavier weight in the WODs.

  • ScottB 06/25/2010 20:14:28

    This WOD kicked my ass! But I really liked the challenge. I tried to keep up with Kyle but he kicked my ass too! Gayle I like doing more weights like this, I need to get stronger so I dont get sand kicked in my face!

  • CoachYocom 06/25/2010 16:48:06

    and I did the white man beebop version too.. oh yea...

  • choqlat 06/25/2010 16:14:25

    OMG Gale, I can hear you singing that song right now.... No Bueno!!

    "My box BAD, My box GOOD....." (front) My box do stuff that your box wish it could!" (Back) in various fonts to add drama. LOL!! Sing along everybody......

    This WOD is going to be fun and what a better way to pay respect. Its gonna be Great!

  • cat 06/25/2010 15:50:17

    When 9 box jumps is the easiest part of the workout, you know its gonna be a tough one, but this one is a keeper.

  • adam 06/25/2010 14:17:48

    Wow is all I can say. If you asked me a year ago if I could do 1 round of this I prob would have laughed at you. I think my old deadlift was like low 200s. shout out to this place

    EZ my hands are now destroyed too after mocking you but calloused hands are sweet.

    Instead of an armband Im going to get one of those one-arm under armor sleeves Kobe sports.

  • DylanM 06/25/2010 13:36:49

    noooooooo i wanted to do this one....i have a biz meeting at 6:00 aggghhhhh!!!!! what is a good body weight wod i can do at my apartment today? i have a pullup bar....something besides cindy or mary!

  • CoachYocom 06/25/2010 13:29:22

    agreed...updated the wod with the description...good call kyle..choq. I am excited...
    I still want the shirt that says my box bad,
    my box do things your box wish it could.

  • KyleH 06/25/2010 13:25:55

    Mike, thanks for the description, I feel like sometimes its easy to forget how these "Hero" workouts really came about and what they should really mean to each and every one of us, especially near the 4th of July. I think thats one of my favorite parts of Crossfit: the example the community puts forth in the different ways to honor our protectors (soldiers, police, friefighter, et al), at home and overseas.

    That being said, it is still a workout and one I am pretty damn excited to do. Though I didnt really understand Erics comment about the difference he saw between when he started and now on his heavy deadlift? Did you do some deadlifts outside of this wod that were heavier than the 275? I mean, thats just not thinking things through.

    By the way, evening class, get ready for something awesome tonight- Choq is going to do this baby Rxd... Whats that song - My Chick Bad?


  • manthony 06/25/2010 13:25:41

    sigh... one day. Good job. Do WORK!! :)

  • CoachYocom 06/25/2010 13:19:30

    there you go mansissy...

  • manthony 06/25/2010 13:09:53

    Haha. Gale I dont think they make armbands that small! Posted my score. How many did you get?

  • CoachYocom 06/25/2010 11:53:05

    I want an arm band! there is no way on Gods green earth we are doing this one again next week...I was hoping someone would cringe...mangirl didnt see your score posted...how did you do?

  • manthony 06/25/2010 11:39:59

    What a Nasty WOD! My Chair is going to LOVE my ass for the next 8 hours. Great tribute to our Soldiers. This tribute really kind of hit me when I read the description up on the projector today. What stood out the most was that he was only 21. I know Im only 23, but its been the best 23 years of my life, and I expect the rest of my years to be even better. I was saddened he didnt have that chance, but motivated to know he was a Crossfitting beast. He was on the right path. I was moved to get my ass up and work today, in tribute and respect for the beautiful thing that is the freedom to have my choice in Life everyday. Today I chose to work.

    EZ, Master Charlie, All the Morning Class, great job again. EZ You better make sure that training braw matches the 80s Tank Top we talked about getting, or else thatll just look sleezy. ;)

  • daemonc 06/25/2010 11:29:52

    We are going to do this again next week?

  • EricZ 06/25/2010 11:24:50

    Yeah... thought i would get crucified for that comment... but seriously...

    Adam- i do shave my inner knuckles.... doesnt work... i just rip around and between them

    How about Arm Bands? Seriously... like the thick 1980s Kareem Abdul-Jabbar ones... Im totally down with that!

  • CoachYocom 06/25/2010 10:43:48

    Thanks mike...the description is usually on there.

    EZ Bring your sports bra tomorrow.

    Great job on this wod guys. we can try it again next week.

    --blogs, I will give everyone until this Sunday to finalize their blog...

  • CoachAsH 06/25/2010 10:20:25

    REMINDER: blog entries are due TODAY. voting will be done next week. Im posting them periodically on FB & Twitter for the world to see. =) Tell about your experience here!

    TOMORROW. TOMORROW. TOMORROW - BE THERE - 9AM. BRING EVERYONE YOU KNOW!! This is our time to show the community what we are all about!!

  • adam 06/25/2010 10:17:53

    Good point Mike.

    Eric, if you get gloves you should probably purchase a training bra with them.

    or try shaving them more often, it makes a big difference. The razor at Walgreens works wonders then smooth them out with a pumice stone. some of our more hardcore members started using a dremel with a sandpaper tip.....havent gone that far yet.

  • CharlieN 06/25/2010 10:14:42

    To people who did this WOD RX....I give you guys so much credit. This one put the fear in me....But it was a great WOD. Manthony put the man in manthony and Eric Z make it look too EZ. HEY-O!!

  • EricZ 06/25/2010 10:03:05

    Word to the wise... stretch! Stretch! STRETCH!!!

    When you are done with this one, spend a couple extra minutes stretching... and tylenol...

    Loved this WOD! I can really tell the difference from when i first started to now on heavy deadlift WODs... Much better!

    Thanks Manthony for the extra push! Master Charlie, You kicked ass!

    ripped both hands again today... thinking about gloves... comments?

  • MikeW 06/25/2010 09:57:35

    In case anyone needs a little motivation today to make it to the box for this one. Lets not forget why we do these "Hero" WODs....

    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.

  • LindsayM 06/25/2010 07:45:27

    Dear baby jesus, thank you for the off day!!!!

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