Happy 4th, Honor America by honoring a HERO… OPEN 9:30-Noon

“Manion” 7 rounds run 400 29 back squats (#135/95) http://www.crossfit.com/mt-archive2/007762.html First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. “Badger” 3 rounds for time 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. “Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. As many rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups “McGhee” As many rounds as possible in 30 min 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box 100 Squats 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.   “Jason” 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.]]>

13 thoughts on “Happy 4th, Honor America by honoring a HERO… OPEN 9:30-Noon”

  1. “McGhee”
    RXed – 14 rounds + 4 push ups – I felt kinda dizzy 10min in so after each round I went over to the drinking fountain to cool off a little

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  2. McGee — 10 rounds + 1 pushup.
    Arms are still hurting from “jacket of pain” so the pushups were really tough.

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  3. Maxed out overhead squat with 7 sets of 1…reached a 35# PR at 220. Huge step for me.
    Followed up with manion at 40:26. Worked on form, could’ve gone faster but felt that 203 reps of back squat called for a chance to improve my technique and took advantage of said opportunity.
    Big ups to those who came and killed it with the heat.

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  4. Brutally hot but managed to finish “Small” in 1:12:50… It was def a mental challenge w the heat… Thanks to my lovely wife Erica who ran my last 8 hundo with me after she was already finished… Also, thanks to my “best man” Jason who did my last set of 50 burpees w me just to push me!!

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    • This is so great. Nice job, Artie! Also, super impressed that Erica ran that last 800 w/ you. I could barely move when I finished. I also just had to laugh when I saw that Jason did 50 burpees with you after his WOD just for kicks.

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  5. did “Jason” in 53:53
    not very fast but so happy I could actually do that many muscle ups!
    Great work to everyone today! This was a tough set of workouts and you all killed it:)

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  6. Happy to read such great efforts from everyone today. Can’t wait to get back to the box tomorrow and get in a good workout.

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  7. “Manion” Rxed at 49:16. I forgot to post yesterday after the WOD, but I can tell you that this WOD results in painful walking and squatting of any kind. My legs and hips are really feeling it…Thanks, CFNT:)

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