Sunday, 15 January, 2012

Posted by Mandee on January 14, 2012   |   9 Comments


5 Rounds:

50 Single unders

5 Burpee broad jumps




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.


An Interview With Michael Latch” of Valley CrossFitCrossFit Journalpreview video [wmv] [mov]

9 responses to “Sunday, 15 January, 2012”

  1. Skyler says:

    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.

  2. Skyler says:

                                              Ryan’s Bio

    Corporal Ryan C. McGhee, 21, was an automatic rifleman
    assigned to 3rd Battalion, 75th Ranger
    Regiment at Fort Benning, Ga. He was born on Nov. 4, 1987 in

    He was killed by small arms fire while conducting combat
    operations in Central Iraq, when his unit came in
    contact with enemy forces. The unit was conducting operations
    to rid Iraq of a weapons facilitator and
    suicide vest cell known to be operating in the area. Ryan was
    on his fourth deployment in support of the
    War on Terror with three previous deployments to Afghanistan.

    Ryan served as captain of his football team and received all-
    district honors as a LB from Massaponax
    High School. After graduating from high school, Ryan enlisted
    in the U.S. Army from his hometown of
    Fredericksburg, Va., in August 1, 2006. He completed One
    Station Unit Training at Fort Benning Ga., as
    an infantryman. After graduating from the Basic Airborne
    Course there, he was assigned to the Ranger
    Indoctrination Program also at Fort Benning. He graduated
    from the Ranger Indoctrination Program in
    February 2007 and was then assigned to Company B, 3rd BN.,
    75th Ranger Regiment March 1, 2007.
    Ryan served as a Rifleman and Grenadier in Company B
    before serving as a Weapons Squad Team
    Leader with Company D.

    His military education includes the Basic Airborne Course,
    Ranger Indoctrination Program, and the U.S.
    Army Ranger Course.

    His awards and decorations include The Bronze Star with
    Valor, The Purple Heart, Army Good Conduct
    Medal, National Defense Service Medal, Afghanistan
    Campaign Medal with Combat Star, Iraq Campaign
    Medal with Combat Star, Global War on Terrorism Service
    Medal, Overseas Service Ribbon, The Army
    Service Ribbon, Expert Infantryman’s Badge, Combat
    Infantryman Badge, Parachutist Badge and the
    Ranger Tab.

    Ryan is survived by his parents Steven and Kristie McGhee of
    Fredericksburg, VA; his fiancée Ashleigh
    Mitchell; his brothers Zachary McGhee, Noah McGhee and
    Gabriel McGhee; and his sisters Jasmine
    McGhee and Elsie McGhee.

    As a Ranger, Corporal Ryan distinguished himself as a
    member of the Army’s premier light-infantry unit,
    traveled to all corners of the world in support of the Global
    War on Terrorism, and fought valiantly to
    “uphold the prestige, honor, and high ‘esprit de corps’ of the
    Ranger Regiment.

    As a man, he distinguished himself everyday with his kindness,
    love and caring for others. Ryan will be
    missed, but never forgotten.

  3. Tracey says:

    Thanks Skyler!

  4. Dennis says:

    Roger that Skyler! Rangers Lead the Way (RLTW). RIP CPL McGhee. God Bless

  5. Tracey says:


  6. THROWDOWN says:

    We are going to rock this thing at the end of the month! Everyone looked good and had some pretty good strategy.

  7. Tracey says:

    Team members! Get in contact with you team mates and try to work on these wod’s. Tomorrow at 12:30- 1:30 Jake will be there and the gym is open to athletes who are participating in throw down for practice.

    Great work by everyone! Please ask me or Jake about any skills you would like to get better at before the throw down. Use today as a learning tool. Practice makes perfect!

  8. Josh Kennedy says:

    17+1 on McGhee. Wanted to concentrate on going unbroken (esp. TnG deadlifts), so took 3-5 deep breaths between rounds and kept trucking. Thanks to Patrick for a side-by-side, he is beginning the comeback from his wrist injury.

    RIP CPL McGhee: We will carry the fight!

  9. Carson says:

    8+18, Rx’d. I think this was my first hero WOD rx’d.
    I always forget how scary those 24″ box jumps are!