August 27th: "Tommy Mac"

Warmup: 

500 m row/400 m run

10 burpees

10 thrusters with PVC/15# bar

10 power snatch with PVC/15# bar

10 push jerks with PVC/15# bar

10 hang squat cleans with PVC/15# bar

10 OHS with PVC/15# bar

10 burpees

WOD:

"Tommy Mac"

Sergeant Thomas R. MacPherson
KIA October 12, 2012
Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, Second Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Washington. He previously served one deployment to Iraq and this was his 4th deployment to Afghanistan.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden, of Tacoma, WA and his parents Troy and Diona MacPherson of Long Beach.  

2 rounds for time:

12 burpees

12 thrusters (115/75) (95/55) (75/35)

12 burpees

12 power snatch (115/75) (95/55) (75/35)

12 burpees

12 push jerks (115/75) (95/55) (75/35)

12 burpees

12 hang squat cleans (115/75) (95/55) (75/35)

12 burpees

12 over head squats (115/75) (95/55) (75/35)

The following statement is from Tommy’s former Platoon Leader…

The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife, Claudia MacPherson, and their son, Brayden.

Wednesday August 21, 2013: "DT"

Warmup:

400 m run/500 m row

Burgener warmup

15 PVC or 15# bar hang power cleans

15 PVC or 15# bar Push Jerks

15 PVC or 15# bar Deadlifts

WOD

Photo from crossfit.com

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"
5 Rounds for time:
12 deadlifts (155/105) (135/95) (115/75)
9 hang power cleans (155/105) (135/95) (115/75)
6 push jerks (155/105) (135/95) (115/75)

1 bar for all three movements. Scale accordingly. 

July 25, 2013 Holleyman

Warmup

500 m row/400 m run

10 box jumps

10 burpees

10 pull-ups

10 overhead squats

25 double unders

WOD

"Holleyman"

Photo from crossfit.com

30 rounds for time:

5 wall balls (20/14#)

3 handstand pushups

1 squat clean (225/135) (205/115) (185/95)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Hero Wod

Hidalgo

For time:

Run 2 miles

-Rest 2 minutes-

20x Squat clean 135/95

20x Box jump, 24/20" box

20x Walking lunge steps with 45/35lb plate held overhead

20x Box jump, 24/20" box

20x Squat clean, 135/95

-Rest 2 minutes-

Run 2 miles

If you've got a vest or body armor, wear it. 20/14

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, Based in Vilseck Germany, died on Feb 20, 2011, in Kandahar providence, Afghanistan, from wounds suffered when insurgents attacked his unit with a improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.


Centurions come out tomorrow and show your support....
It's a Hero Wod, give it all you got....
we will begin around 0900-0930.....
come early, sign in, warm up

**If you are volunteering, please come early so we can assign you a place.
**bring water in a cooler, we will have fruits available!

Hero Wod Griff

SSG Travis L. Griffin

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

"GRIFF"

for time

800m run

400m Backwards

800m run

400m backwards 

warm up:

hip mobility, 

10x quad stretch on wall with pvc

10x air squats

10x broad jumps

25ft lunges