WOD 11.25.12

Jan 24, 2012 CrossFit WOD
Posted by crossfitproper

“We often take for granted the very things that most deserve our gratitude.”  ~Cynthia Ozick

Burpee Challenge Day 25

Announcements:

We have Stronger Faster Healthier Products back in stock! Speed up recovery to train harder and smarter.

SFH Fish Oil – $50 (#1 recommendation for a supplement. Fish oil fights the inflammation in your body aka soreness)

SFH Post Workout Protein – $65 (Taken after the WOD, helps with recovery, if you are sore all the time this will speed up recovery)

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CrossFit Games Regional Qualifier Dates Announced

Look Ma! No bands! Christine N. and Melissa I. rockin the pull-ups last night.

WOD

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.

Get after this one boys and girls! If you feel comfortable, go a little heavier on the deadlift that usual. Same goes for the box jumps.

“McGhee”

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).

“McGhee” by CrossFit Again Faster – video [wmv] [mov]

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